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Orange357
11-02-2002, 10:54 PM
Weight:193(give or take) BF% 16.5(?)

40%Protein, 30% Carbs and 30% Fat diet

500 cal drop and no milk:
Meal 1:
2XNattyPeanut Butter 2tbs. Cals-200 Fat 16g Carb-7g Pro-7g
Tuna Cals-150 Pro-32g
Totals: Cals-550 Fat-32 Carb-14 Pro-39

Meal2:
2XWhey Cals-110 Carbs-2 Pro-24
2XNattyPeanut Butter 2tbs. Cals-200 Fat 16g Carb-7g Pro-7g
Totals: Cals-620 Fat-32- Carb-14 Pro-62

Meal 3:
2xChicken 135g 1 cals-130 fat-2g c-0 Pro-29g
2x 2 pieces of bread 160 cals C=30 F=2
Totals: Cals-580 Fat-4 Carb-60 Pro-58

Meal 4(Preworkout):
Oat meal 300 cals C=54g F=7 P=6
Tuna Cals 150 cals P=32
Totals: Cals-450 Fat-7 Carb-54 Pro- 38

Meal 5(Post workout)
Whey 2 scoops 48=P Cals=220
Oat meal 300 cals C=54g F=7 P=6
5g Creatine
Totals: Cals-520 Fat-7 Carb-54 Pro-54

Meal 6
2x Chicken 135g 1 cals-130 fat-2g c-0 Pro-29g
2x 2 pieces of bread 160 cals C=30 F=2
Totals: Cals-580 Fat-4 Carb-60 Pro-58

Meal 7
Peanut Butter 2tbs. Cals-200 Fat 16g Carb-7g Pro-7g
2xChicken 135g 1 cals-130 fat-2g c-0 Pro-29g
Totals: Cals-460 Fat-4 Carb-14 Pro-65

Meal 8
2XNattyPeanut Butter 2tbs. Cals-200 Fat 16g Carb-7g Pro-7g
Tuna Cals-150 Pro-32g
Totals: Cals-550 Fat-32 Carb-14 Pro-46

Meal9
2xWhey Cals-110 Carbs-2 Pro-24
Totals: Cals-220 Fat-4 Carb-4 Pro-48


Overall Totals: Cals-4518 Fat-158 Carb-306 Pro-468

second 500 cal(or so) drop:

Meal 1:
2XNattyPeanut Butter 2tbs. Cals-200 Fat 16g Carb-7g Pro-7g
Tuna Cals-150 Pro-32g
Totals: Cals-550 Fat-32 Carb-14 Pro-39



Meal2:
2XWhey Cals-110 Carbs-2 Pro-24
2XNattyPeanut Butter 2tbs. Cals-200 Fat 16g Carb-7g Pro-7g
Totals: Cals-620 Fat-32- Carb-14 Pro-62


Meal 3:
2xChicken 135g 1 cals-130 fat-2g c-0 Pro-29g
2x 2 pieces of bread 160 cals C=30 F=2
Totals: Cals-580 Fat-4 Carb-60 Pro-58

Meal 4(Preworkout):
Oat meal 300 cals C=54g F=7 P=6
Tuna Cals 150 cals P=32
Totals: Cals-450 Fat-7 Carb-54 Pro- 38

Meal 5(Post workout)
Whey 2 scoops 48=P Cals=220
Oat meal 300 cals C=54g F=7 P=6
5g Creatine
Totals: Cals-520 Fat-7 Carb-54 Pro-54


Meal 6
2x Chicken 135g 1 cals-130 fat-2g c-0 Pro-29g
Totals: Cals-260 Fat-4 Carb-0 Pro-58


Meal 7
Peanut Butter 2tbs. Cals-200 Fat 16g Carb-7g Pro-7g
2xChicken 135g 1 cals-130 fat-2g c-0 Pro-29g
Totals: Cals-460 Fat-4 Carb-14 Pro-65

Meal 8
2XNattyPeanut Butter 2tbs. Cals-200 Fat 16g Carb-7g Pro-7g
Tuna Cals-150 Pro-32g
Totals: Cals-550 Fat-32 Carb-14 Pro-46


Overall Totals: Cals-3990 Fat-154 Carb-242 Pro-420


Adjustments will be made from here

Heavy ass weights shall continued to be lifted...my energy with lifting should stay releativly normal due to no change in immediat pre or post training meals.....Help always welcome!!!

rookiebldr
11-02-2002, 11:30 PM
16.5%! You can't be as fat as me, I refuse to believe that.

So you've been eating ~5K per day! :eek: Hard core, and 9 meals, well done. I guessing your trying for 20lbs by July (if I remember correctly) so this looks like it will be nice and slow to maintain your base. Gives you lots of room to adjust as you go along.

LAM
11-03-2002, 12:37 AM
you need to vary your EFA intake. natty pb will only provide you with omega 6's leaving you deficient in omega 3's and 9's

4k cals on a cut with 160 lbs of LBM ? seems high to me

Orange357
11-03-2002, 04:46 AM
Originally posted by LAM
you need to vary your EFA intake. natty pb will only provide you with omega 6's leaving you deficient in omega 3's and 9's

4k cals on a cut with 160 lbs of LBM ? seems high to me


I take efa of omega 3s and such.

this is still the calorie cycle down, but the basic diet is there.

Orange357
11-03-2002, 04:47 AM
Originally posted by rookiebldr
16.5%! You can't be as fat as me, I refuse to believe that.

So you've been eating ~5K per day! :eek: Hard core, and 9 meals, well done. I guessing your trying for 20lbs by July (if I remember correctly) so this looks like it will be nice and slow to maintain your base. Gives you lots of room to adjust as you go along.


actually april.

Orange357
11-03-2002, 05:11 PM
Anyone else care to help!?!?!?!?!

LAM
11-03-2002, 05:54 PM
more fiber...especially with the late night whey shake. soluble fiber slows the moduation (the only supp. proven to do so) of whey proteins

chris mason
11-03-2002, 07:18 PM
A couple of things. First, the whole essential fatty acid deal is not really a worry. Consuming that many calories and the mix of fats will provide you with everything you need. I think the overall diet looks fine, just drop cals as needed to continue to lose 1-2 lbs per week. If you are going to have something before bed, a glass or two of skim milk will be superior to a whey shake. Whey protein is assimilated too quickly and your body will not have the available protein as the night goes on. Milk has both whey and casein, whey for the "quick protein fix" and casein for a more sustained release of protein. There are MRPs on the market now with a good mix of proteins as well.

Oh, and some vegetables (fronzen, heated in the microwave) are a good idea to be added. I would also suggest you consume at least 2 apples or some kind of fruit of your choice.

rookiebldr
11-04-2002, 08:59 PM
Originally posted by Orange357



I take efa of omega 3s and such.


Orange, are you counting the efa's in your total caloric breakdown? How often are you eating with this diet or during your bulk? With 9 meals, this looks like every 1.5 to 2 hours or are you getting up in the middle of the night? And last question for now, why no milk? <kids, just trying to learn>

Orange357
11-05-2002, 07:52 PM
anyhoo..i will be dropping another 500 or so form this diet in a week. I changed meal 2 from PB to flax seed oil.


anuhoo, no milke because 1: I dont like it. 2: I will have to drop it soon anyway. 3.Becaus i want to.

meal 9 is dropped in a few days, so im not going to change it now. I will throw in some fruits. I also take a a vitamin cocktail everyday.