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dk11
11-18-2002, 04:06 PM
Please review my cutting diet and workout.

I have 8 weeks to go in a 16 week cutting contest with my sister-in-law (we are both ultra-serious and losing has humiliating consequences, although we both can win if we both hit our goals). I just had my bodyfat checked and I am currently at 10%. I need to get to 6% by the end of the contest to reach my target.

I am 6.2 tall with a weight of 195 pounds (and I am 34 years old). Therefore I need to lose about 8 pounds of fat in 8 weeks.

Here is my diet on a typical day:

Meal 1: Oatmeal with Skim Milk (pre-workout) 300cals 55c/20p/0f
Meal 2: Ready to Drink Myoplex (post-workout) 200 cals 25c/20p/3p
Meal 3: Whey Protein Shake 200 cals 0c/50p/0f
Meal 4: Tuna and Whole Wheat Bread 320 cals 40c/40p/0f
Meal 5: Chicken Breast/Handful Nuts 260 cals 0c/32p/15f
Meal 6: Protein Bar 210 cals 15c/25p/5f
Meal 7: 2 Chicken Breasts: 200 cals 0c/43p/4f

Total Cals: 1700 135c/230p/27f
Cals range from 1600-2200 a day
0 Cheat Days

Workouts:
Cardio: 3x a week 35-60 minutes
Weights: Full Body 3x a week (but light on the legs because of a recently ruptured disk and surgery from deadlifting).

Any tweaks you would make? Also, are there any changes you would make as you approach the end of the contest (e.g., drop calories and/or reduce carbs)?

Thanks in advance

David
11-18-2002, 06:37 PM
1 chicken breast has only 21.5g of protein??

I thought it had like 40 grams, what size are you eating? 8 ounces?

dk11
11-18-2002, 07:26 PM
I eat Gold N' Plump Premium Selects. The breasts are small and individually wrapped. Way expensive but all other chickens make me gag.

The box says only 100 calories a breast and I think about 22 grams of protein.

Shao-LiN
11-18-2002, 07:46 PM
I'm not too versed with what it takes to enter a contest, or the dieting that goes into it (if it's even that different, but if you're cutting...you'd probably want to stick to the higher end of your cal spectrum.

If anything, they should range from 1950 - 2340 for a normal cut. 1600 is kind of pushing it.

Pup
11-19-2002, 07:45 AM
Drop the dairy...this will help quite a bit. You are consuming 2 protein shakes and a protein bar, drop at least one of those for some real food, and in the last 4 weeks don't use anything but real food. How is your water intake?

dk11
11-19-2002, 08:19 AM
Water intake has been somewhat poor. I have been drinking way to much coffee (5-10 cups a day) which makes it hard to drink water.

I started adding a lot more water yesterday though.

Pup
11-19-2002, 08:31 AM
get that water to at least a gallon...that will help with a lot of the water retention. The other thing is that many of the premade protein shakes and bars have a lot of sugar...this does become a problem with dieting due to reasons of insulin sensitivity and what not...CD is more adept at explaining that part of it than I, you'll have to ask him.