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View Full Version : Critique My Cutting Diet Please!



Lonewolf
01-13-2004, 02:32 PM
Meal One

-2 Lg. Whole Eggs (150cals, 12.5g protein, 10.2g fat, 1.2g carbs)
-1 Slice Whole Wheat Bread (87cals, 4.3g protein, 0.8g fat, 16.5g carbs)
-1 Cup Skim Milk (91cals, 8.8g protein, 0.2g fat, 13g carbs)

-Protein: 25.6g / Fat: 11.2g / Carbs: 30.7g

-Total Calories: 328

Meal Two

- Cup Rolled Oats (195cals, 7g protein, 3.4g fat, 34g carbs)
- Scoop Prolab Whey (63cals, 12g protein, 1g fat, 1.5g carbs)
-1 Cup Skim Milk (91cals, 8.8g protein, 0.2g fat, 13g carbs)

-Protein: 27.8g / Fat: 4.6g / Carbs: 48.5g

-Total Calories: 349

Meal Three

-1 Can Drained White Tuna (139.2cals, 32.4g protein, 0.7g fat, 0g carbs)
-1 Tbsp Mayonaise (53.3cals, 0g protein, 5.3g fat, 1.1g carbs)
-2 Slices Whole Wheat Bread (174cals, 8.6g protein, 1.6g fat, 33g carbs)


-Protein: 41g / Fat: 7.6g / Carbs: 34.1g

-Total Calories: 366.5

Meal Four

-5oz Cooked Chicken Breast (157cals, 32g protein, 3g fat, 0g carbs)
- Cup Brown Rice (110cals, 2.5g protein, 1g fat, 23g carbs)
- Cup Mixed Vegetables (67cals, 2.3g protein, 0.6g fat, 13g carbs)

-Protein: 36.8g / Fat: 4.6g / Carbs: 36g

-Total Calories: 334

Pre Workout Meal

-1 Scoop Prolab Whey (126cals, 24g protein, 1.5g fat, 3g carbs)
-1 Cup Skim Milk (91cals, 8.8g protein, 0.2g fat, 13g carbs)

-Protein: 32.8g / Fat: 1.7g / Carbs: 16g

-Total Calories: 217

Post Workout Meal

-1 Scoop Prolab Whey (126cals, 24g protein, 1.5g fat, 3g carbs)
-1 Cup Skim Milk (91cals, 8.8g protein, 0.2g fat, 13g carbs)
-2 Quaker Tomato Basil Rice Cakes (106cals, 1.8g protein, 3.4g fat, 17g carbs)

-Protein: 34.6g / Fat: 5.1g / Carbs: 33g

-Total Calories: 323
__________________________________
Total Protein:198.6g
Total Fat:34.8g
Total Carbs:198.3g

Total Calories:1918

Behemoth
01-13-2004, 02:43 PM
Looks good, closest diet I've ever seen as to the one I'm currently on. Only small critique is maybe no milk post W/O. You pay all that money for fast absorbing whey so why slow it down with milk? I'm hiting about 150 calories higher than you though.

Just out of curiousity, what do you weigh?

raniali
01-13-2004, 02:55 PM
more fat - esp fish or flax, but adding olive oil, pb or nuts will be a good start too
if you want to stay in the 2000 cal range, cut some of the milk for the added fat.
a common misconception is to minimize fat in a cutting diet, but you do need it.

Lonewolf
01-13-2004, 04:24 PM
thx guys, I am going to start taking some fish oil pills soon as I get some money.

I actually was wondering about milk with whey, because milk is ruffly 3/4 casein so should I just take it with water then?

Behemoth - I weight 178lbs

Behemoth
01-13-2004, 06:48 PM
Whoaaaaaaaa, 5.1 grams fat? I just skimmed the first few foods in each meal, I didn't even notice the lack of fat. Definetly up that. I'm geting approximately 40% calories from fat, 40% protein, and 20% carbs (only because I have VERY sensitive insulin). But fat will help you lose weight if you're consuming the right kinds.

Lonewolf
01-13-2004, 08:06 PM
any suggestions on things I should replace with good fats, also any suggestions on what I should be eating for fats, I was thinking some light cheese and fish?

raniali
01-14-2004, 11:00 AM
more fat - esp fish or flax, but adding olive oil, pb or nuts will be a good start too
if you want to stay in the 2000 cal range, cut some of the milk for the added fat.
a common misconception is to minimize fat in a cutting diet, but you do need it.

:withstupi

Behemoth
01-14-2004, 11:44 AM
Nuts, natural peanut butter, olive oil, fish oil caps, flaxseed oil. Avoid trans-fatty acids (basically anything on a label that is partially hydrogenated or hydrogenated oil) at all costs. Also avoid saturated fats for the most part.

AllUp
01-14-2004, 12:43 PM
Yep. The skim with the protein should only be taken at work, or somewhere where you know you wont have a protein fix for a while. Other than that your diet looks golden.
And as Behemoth and Ali have posted: Natty PB and Fishoil caplets are crucial. :)

Goodluck.

geoffgarcia
01-14-2004, 01:37 PM
add up all your stuff and post your weekly averages in calories/proteins/fats/carbs
thats much more significant than WHAT you are eating on one given day

you could eat 4000 calories a day and if your doing enough cardio you can lose weight...some more info on your gender/height/weight/supps/bf/goals/workout routine etc...would really help give you a better assessment, I don't see how anybody could offer you meaningful advice without knowing these basic things...

breaking down the types of carbs (simple/complex, GI), fats (mono/sat/poly, EFA%) what types of proteins your taking in would be a second step which again would be beneficial to see a weekly avg breakdown over the course of a month.

I highly doubt you can eat the exact same meal day in and day out for 30 days straight...(workout days you should be eating more!)

Lonewolf
01-15-2004, 09:52 PM
thx for all the advice, well aside from a couple of minor changes yes I eat within 200 calories a day or the exact same meals, I weigh out and portion all my meals accordingly, I've been on this diet for about 8 days now and I've lost about 3lbs.

For some more info
I'm 178lbs dropped down from 240 previously
5"10' Not sure how much FB%, but I'm pretty lean I have some decent definition in areas so I'd say 16%FB as a guess.
Goals are I've been working out on and off for the past couple of years but never really stuck with it past about 4 months at a time lol, I want to try and maximize my size and strength going all natural which will probably take me into my mid or late 20's.

geoffgarcia
01-16-2004, 09:19 AM
IMHO 3 lbs in 7 days is way to fast, as your sacrificing hard earned muscle
How much time do you spend in the gym lifting weights each week?
How much doing cardio?

Lonewolf
01-16-2004, 06:19 PM
3lbs in 8 days isn't that much especially since I'm willing to be 1-2lbs is just water, I spend about 90mins in the gym with minimal cardio for now.