View Full Version : ok final diet draft lol.. Neeed opinions..

Joe Black
08-12-2001, 01:36 PM
OK here's week 1 of my 12 week cutting diet..

I originally planned for it to be a 50/30/20 split and at 3000 cal's..

After I planned the meals it came out at 2750 and about those percentages.. So I am tempted ot leave it at that as I was bulking on 3300 so I donlt think a 500 calorie drop for week 1 is soo big.. To tell the truth I estimate it as just under maintenence.

I will see how I react to 2750 and drop according to weight loss, possibly in 150 calorie increments using carbs mainly, and fat too.

I will also be starting with 2 x 20/30 min cardios a week. (alternating high/low intensity)

So fire away !!!! Opinions on food sources, timing etc...

Meal 1

55 grams of oats
1 slice of wheat
6 egg whites
1 scoop of prolab whey

Protein = 49 grams
Carbs = 55 grams
Fat = 8 grams

Calories = 488

Meal 2

Can of Tuna
2 teaspoons of Mayo
Slice of bread

Protein = 35 grams
Carbs = 15 grams
Fat = 8 grams

Calories = 272

Meal 3,4 and 5

150 grams of Lean Turkey
30 grams of Oats
10 grams of nuts

Protein = 40 grams
Carbs = 19 grams
Fat = 8 grams

Calories = 308

Meal 6 (Post Workout)

2 scoops of Prolab Whey
60 grams of brown Rice

Protein = 49 grams
Carbs = 56 grams
Fat = 6 grams

Calories = 474

Meal 7

150 grams of lean turkey
30 grams of oats
1 teaspoon of flax oil

Protein = 38 grams
Carbs = 18 grams
Fat = 9 grams

Calories = 474

Meal 8

50 grams of unflavoured whey (Yuk)
1 teaspoon of flax

Protein = 40 grams
Carbs = 0 grams
Fat = 5 grams

Calories = 474


Protein = 331 grams (1324) 48%
Carbs = 201 grams (804) 30%
Fat = 69 grams (621) 22%

Calories = 2749

Supps used.. Multi Vit, 5 g Creatine, 5 g Glutamine and Vitamin c (2 g's a day)

the doc
08-12-2001, 02:59 PM
Looks great

i may sound like a broken record, but add some more fat
Let us know how it goes!

08-12-2001, 06:57 PM
No more fat.

Diet = ace.

08-12-2001, 09:32 PM
Sounds good Hulk. Myself, I am just too busy-make that too lazy to figure up fat gms, cals & carbs & protein for a diet.....diet=more water packed tuna,less fast food & the ultimate sacifice>>>>>>light beer!:cry:

08-13-2001, 02:16 AM
looks good. I would add more Vit E 200iu at least a day. and 500mg Magnisium. I'd also get a good Mutli B vitimin sup .... from Holland and Barret.

08-13-2001, 05:32 AM
I think the diet looks good, i'd definitely start droppin carbs first, probably until you get down to 150, then start going at the fat, but i wouldn't let the fat get below 40g a day.

08-14-2001, 02:00 AM
Dont ever get stuck on a pre-set dicision like 50/30/20. be ready to make changes whenever you see they are needed. take pictures every week. compare them, see whats happening. it helps a lot.

Only count the proteins from your main protein sources. those are the important numbers. because there you can be sure that the protein is for real.

how much to you weigh?

for how many of the 12 weeks are you planning to use creatine?

have you thought about using any supps like Ripped fuel? or maybe PPA?

Joe Black
08-14-2001, 02:44 AM
Mr Muscle...

Right now I weigh about 195-200 @ about 17% ish bf....

Yeah, because of how basic the foods are the majority of protein grams are good protein...

Also as for the creatine, I have to admit I had not really thought of this.. So do you suggest only using creatine for part of the 12 weeks ? If so why ?

Also as far as fat loss supps go, I am going to use AST Dymetadrine Xtreme for pre workout boosts on Push and Pull days (I get headaches on them from the intensity of leg days)

Also I was maybe gonna hit some clen up for the last 4 weeks but I doubt it.. Although I haven't ruled it out though...

As for changing ratios, well my calorie drops willl come mostly from carbs and some fat so of course the protein % will go up and the carbs and fat will drop...

I am also still pondering using a keto diet for the last 4-6 weeks too.... Again nothing is set I will see how I go with the above split..

Thanks for the advice..

Van Stretch
08-14-2001, 03:37 AM
I'm the same weight / BF as you @ 5' 8.5 "
what is your height and, if you get time can you post your bulk / maintainence diet?, also, I've just read a convincing argument for cycling creatine, the autor suggests a consistent high dose will diminish the ability of creatine to cross the cell wall.

Joe Black
08-14-2001, 03:42 AM
Van Stretch I am 5,11....

Below was my buling diet which towards the end pretty much maintained my 195-200...

I will probv hit this again when I return to bulking but perhaps add some more beef in and some more carbs...

Where did you read that creatine info?

Meal 1: (08:00)

6 eggs (2 whole/4 whites only)
1 slice of wheat (wholemeal, granary)
70 grams of Oats
1000 mgs of Vitamin c

Protein: 37 g
Carbs: 60 g
Fat: 19 g

Total Calories : 559

Meal 2: (10:30)

2 slices of wheat and 100 grmans of roast beef.

Meal 3: (1:00)

150 grams of lean chicken/turkey
65 grams of Oats
20 grams of peanuts

Protein: 47 g
Carbs: 43 g
Fat: 16 g

Total Calories : 504

Meal 4: (3:30)


Meal 5 : (6:30)


Meal 6: (8:30) (Post workout)

2 large bananas
2 scoops of Prolab 100% Whey
1000 mgs of Vitamin c

Protein: 44 g
Carbs: 62 g
Fat 4 g

Total Calories: 460

Meal 7 : (9:30)

150 grams of lean chicken/Turkey
20 grams of Oats
2 teaspoons of Flax oil

Protein: 37 g
Carbs: 12 g
Fat 12 g

Total Calories : 349

Meal 8 : (11:00)

1 Scoop of Polab 100% Whey
I teaspoon of flax
Protein : 22 g
Carbs 6 g
Fat 7 g

Total Calories : 130

Total Day Amounts (once I have sorted out meal 2)

Protein = 300 g
Carbs = 300 g
Fat = 109 g

Total Calories = 3365

08-14-2001, 06:37 AM
Diet looks outstanding. The only thing I'd do is add a piece of fruit post workout to trigger a little insulin spike.

08-14-2001, 06:42 AM

Joe Black
08-14-2001, 06:45 AM
lol @ Cack and Fruit

Cheers Gino for the comments

the doc
08-14-2001, 07:55 AM
only one other comment hulk is similar to what pup said
drop protein/ carbs to diminish calories, but not dropping protein to less than 1 g/ lb bodyweight.
Dont drop fat as this is essential to testosterone production. Majority of fat should be from monounsats and use flax to supp your omega 3 fatty acids (1 serving of flax is quite enough according to "experts")

Joe Black
08-14-2001, 09:23 AM
Yup cheers Doc...

I think I will start with gettind rid of the bread in there to restrict carbs first off all...

Then I will slowly decrease say the rice in post workout aswell as the servings of oats with the other meals with perhaps small bits of protein here and there I think...

Maki Riddington
08-14-2001, 09:25 AM
My suggestion to speed things up is to make room for 2 more meals.
I mean take the cals and spread the love around a little more.
Eat every 2 hours on the dot.

That would total 8 meals if my math is correct.

Joe Black
08-14-2001, 09:31 AM
erm its 8 meals already ? :confused:

Maki Riddington
08-14-2001, 09:32 AM
Boy do I look like a dumbass.:(

08-14-2001, 09:34 AM
*suppresses a giggle*

08-14-2001, 09:46 AM
A small suggestion. I would change your protein source in meal 8 from whey to a more slower absorbing protein (ie. turkey, tuna). That way you stay away from catabolism longer while sleeping.

Joe Black
08-14-2001, 09:51 AM
Originally posted by Maki Riddington
That would total 8 meals if my math is correct.

LOL I love the way you had to add "if my math is correct"

he he cheers anyway !

08-14-2001, 09:56 AM
Get rid of the bread altogether. I would also drop the beef, adding 1 or 2 yolks would not hurt either. Do what Avatar said for your last meal. Put veggies in at least three meals

Maybe lower the fat, carbs and pro seem fine for the moment .

Mayo= Rank!!! But hey if you like it

08-14-2001, 02:48 PM
What are you cutting for? are you competing?

08-14-2001, 03:02 PM
i forogt you asked me to look at this dannoe.

Ah well...

Joe Black
08-14-2001, 03:15 PM
Baumer in 12 weeks I will be in Floriday for 2 weeks..

Sooo I donlt wanna be a 6% or anything like that..

A 10-12% will make me super happy !

08-14-2001, 03:48 PM
What are you at now? Oh you said that didn't you, like 17%? Can you see any definition, abs, at what you're at now?

Joe Black
08-15-2001, 12:04 AM
lol not really...

Perhaps a faint 2 pack lol.....

I am hoping it will transform into a visible 6 pack :)

Joe Black
08-15-2001, 03:06 PM
Well after a few days on this diet I decided to drop meal number eight and subsitute it with some extra fat to make up the calories...

7 works better for me, plus then I eat turkey b4 bed to solve the whey prob :)

the doc
08-15-2001, 09:12 PM
hmmmm sounds like a good idea. 8 meals are a lot.

HOws that whey concentrate? Did you find a tastey whey to consume it? heheh

08-16-2001, 02:59 AM
8 meals a lot? Not really.

I [if i have the time] sometimes split meals up and one time ended up eating 13 times one sunday.

Just take ot fat and protein and leat all carbs earlier on in the day. This way insulin levels are not always high - constantly high insulin levels make it hard to lose fat.

Joe Black
08-16-2001, 03:27 AM
The Doc : notice what meal 8 is ?

HA HA, I just canlt stand unflavoured whey... I have found nothing that really tastes ok...

I am sticking to 7 meals from today

the doc
08-16-2001, 06:46 AM
Originally posted by The_Chicken_Daddy
8 meals a lot? Not really.

I [if i have the time] sometimes split meals up and one time ended up eating 13 times one sunday.

Just take ot fat and protein and leat all carbs earlier on in the day. This way insulin levels are not always high - constantly high insulin levels make it hard to lose fat.

Yea chicken i agree sometimes i am eating it seems all day, but usually whilst massing

Your definitely right about the latter statement as well

the doc
08-16-2001, 06:50 AM
hey hulk what flavour do you like? If you like cocoa then its really easy to get it tasting yummy!

It'd be a damn shame to not use all that yummy whey!