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View Full Version : Help me cut up (critique my diet)



sonik
03-06-2003, 08:31 AM
I am 23, 5 8 194 lbs, and I want to cut up some and get a six pack. About 8 months ago I was pretty cut and did have a six pack but i weighed around 185-190. I ate whatever I wanted to and still stayed lean but now Im going to start dieting. Heres my diet so far :help:

if anyone has any recipes to precook stuff on sunday to last me the whole week id appreciate it


4 egg whites rolled in a flour tortilla with a 25 gram protein shake
flax seed oil

8 am- can of tuna plain

10am- meal replacement shake 50 g protein/20 g carbs!

12pm-helping of cottage cheese

2pm-protein cookie- 21g protein/12g carbs

4pm-meal replacement shake 50 g protein/20 g carbs!

5pm-gym no cardio--dont know what to do :) but i dont rest much between sets and try to keep my heart rate up by doing super sets

After gym--nothing, but going to start drinking a meal replacement shake

830pm-bedtime


heres my pic 8 months ago..dont have any current ones just add like 10lbs of fat to my lower stomach

sorry its kinda dark

http://www.fototime.com/{DD48E398-7547-4276-83DD-5033D2F78B76}/picture.JPG

Erbas
03-06-2003, 09:06 AM
I don't know how many calories that is total, but it doesn't look like much. At your weight you need to take in at least 1940 cal. and that is for cutting. Split how you want to, but a 40p-40c-20f or 40p-35c-25f is a good well rounded intake....make sure you get some EFA's in there for the fat. Deifinitely drink a post-workoout shake with protein and high GI carbs immediately after training.
Good luck.....looks like you were in good shape.

sonik
03-06-2003, 09:09 AM
im probably taking in too many carbs then cause my protein shakes alone take me to about 60grams. What are EFAS is that like flax seed oil etc? I have dextrose for use after my workout would that be good for my GI carbs?

Erbas
03-06-2003, 10:21 AM
EFA's are like flax seed oil, fish oil....

Dextrose is an excellent post workout carb....

Try to shoot for about 200g carbs/day....taken mostly before and after your workouts....then spread the rest out through the day....try to get some from veggies.

Mik
03-06-2003, 11:19 AM
I don't see any meat/poultry/fish in there. Looks like the bulk of your protein is coming from supps. Just mu $0.02. Looks like you're in good shape mang.

sonik
03-06-2003, 11:24 AM
I can kinda see how taking in my protein via shakes could be bad cause of the carb content..what do you guys eat?

EdgarMex
03-06-2003, 11:29 AM
what kind of protein are you using? I use Optimum Nutrition 100% Whey and it only has 2 grams of carbs per serving. Are you using a weight gainer?

sonik
03-06-2003, 11:33 AM
im using a little of everything..i have the following

protein cookies:
fat-4g
carbs-11g
protein-21g

meal replacement shakes
fat-3g
protein-50g
carbs-20g

Ill have to get the stats off the other one i take at home

bradley
03-06-2003, 12:18 PM
Originally posted by sonik
I can kinda see how taking in my protein via shakes could be bad cause of the carb content..what do you guys eat?

Here are some good sources of protein: lean cuts of beef, eggs, chicken, dairy products, and fish.

You are using meal replacements and that is the reason for the higher amount of carbs as opposed to a 100% whey powder which will have a minimal amount of carbs.

I would definetely recommend adding a postworkout shake, and also another meal before you go to bed. You are going from 5 p.m. until whenever you wake up with no food.

sonik
03-06-2003, 12:24 PM
thanks man ill try that out..i could take a meal replacement shake before and after workout right, and maybe some soy or why protein during the day?

bradley
03-06-2003, 12:34 PM
Originally posted by sonik
thanks man ill try that out..i could take a meal replacement shake before and after workout right, and maybe some soy or why protein during the day?

I would go with whey plus dextrose postworkout and then maybe 1 or 2 meal replacements at other times during the day.