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dom
05-14-2002, 11:34 AM
Sup,

I have been training for about 2 years, and I'm 6'3" and about 185 lbs. Before I started training I was about 130 pounds so I've put on a good amount of mass but I'd like to get cut up a bit now. I would guess that I'm about 18% bodyfat and I'd like to get to 10-12% before I start bulking again. Any thoughts on this diet I am about to start would be helpful!


Meal 1 (7:30am) Protein Carbs Fat Calories
1/2 cup oats 5 27 3 150
1 cup skim milk 8 12 0 85
1 scoop whey protein 22 6 2 120
3/4 cup egg whites 18 0 0 72
1 tablespoon flax oil 0 0 14 130
Subtotal: 53 45 19 557

Meal 2 (12:00pm) Protein Carbs Fat Calories
6 ounces chicken 40 0 3 187
1 cup mixed veggies 4 16 0 68
Subtotal: 44 16 3 255

Meal 3 (3:00pm) Protein Carbs Fat Calories
2 cutlets turkey 40 0 1 169
2 slices whole wheat bread 8 40 3 220
1 serving cheese 4 0 6 70
Subtotal: 52 40 10 459

Meal 4 (post workout) Protein Carbs Fat Calories
2 scoops whey protein 44 11 3 240
1/4 cup dextrose 0 75 0 300
Subtotal: 44 86 3 540

Meal 5 (7:00pm) Protein Carbs Fat Calories
1 chicken/beef/fish 40 0 3 187
1 rice/potato 3 22 1 150
1 cup mixed veggies 4 16 0 68
Subtotal: 47 38 4 405

Meal 6 (10:00pm) Protein Carbs Fat Calories
1 can tuna 38 0 3 175
1 tablespoon flax oil 0 0 14 130
1 cup skim milk 8 12 0 85
Subtotal: 46 12 17 390

Total: Protein Carbs Fat Calories
Training: 286 237 56 2606
Percent: 44% 36% 19%
Non-Training: 242 151 53 2066
Percent: 47% 29% 23%

MRJ
05-14-2002, 12:07 PM
Seems like the protein intake is a bit high for your b/w.

dom
05-14-2002, 06:40 PM
I thought I should keep protein high in order to maintain as much muscle as possible?

Wizard
05-15-2002, 08:27 AM
I like the diet, it's based on good choices. You can eat less protein of course.. Increase the fat by 10 grams and reduce the protein amount by 25grams.

Btw, how can you mix tuna with skim milk on the same meal.. ? :eek:

dom
05-15-2002, 10:08 AM
Ok, I will do that, thx.

Haha, I just eat the tuna then drink the milk...no prob

Wizard
05-15-2002, 10:18 AM
Yea, sure. You first eat the tuna,then the milk but it's still awful!

Shark
05-15-2002, 11:08 AM
I'm interested in knowing how you are eating these meals? Could you be a bit more specific. E.G. meal one, are you having scrambled egg white and oats with protein powder in them?

dom
05-15-2002, 11:52 AM
For Meal 1 I mix the oatmeal, protein powder, and milk, microwave it then eat it. Lately I've been buying the liquid egg whites (eg. Egg Beaters) and I just drink it down (it tastes kinda nasty but oh well). I just take the tbsp of flax oil alone I really don't mind the taste at all.

I think the other meals are more self-explanatory, if not lemme know.