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View Full Version : Maint. / Semi Cut Diet Outline... ???



thajeepster
05-07-2005, 02:12 AM
Im gonna start a maintenance/somewhat cutting diet to maintain as much lean muslce mass as i can while dropping some bf .... heres a shell i came up with... since my foods vary day to day, i just make sure they come out to these macros....

Workout Days

Meal 1 60g carbs / 40g protein / 10g fat (Walnuts)
Meal 2 40g carbs / 35g protein / 6g fat (flax oil)
Meal 3 40g carbs / 35g protein / 6g fat (fish oil)
Meal 4 40g carbs / 30g protein / trace fats
PWO 40g carbs / 35g protein / trace fats
Meal 5 40g carbs / 35g protein / trace fats
Meal 6 15g carbs / 35g protein / 16g fat (PB)

Total 275g carbs / 245g protein / +- 50g fat (with trace fats)
2550 cals

Non Workout Days

Meal 1 60 / 40 / 10 (walnuts)
Meal 2 50 / 40 / trace
Meal 3 50 / 40 / trace
Meal 4 50 / 40 / trace
Meal 5 30 / 40 / 15 (olive oil)
Meal 6 20 / 45 / 16 (PB)

Total 260g carbs / 245g protein / +- 50g fats (with trace fats)
2490 cals

What do you guys think? I'm 5-10, moderately active, 150lbs, 11-12%, lift 5 days a week.

Dont worry about how i fill in the gaps... my foods are all extremely clean ... basic staples are:

Protein : (turkey/chicken Breast, Canned tuna/salmon, eggs/eggbeaters, CC, Whey)
Carbs : (Ezekiel Bread, Oats, Barley, Brown Rice, WW pasta, Sweet Potato, lots of veggies, Bananas (PWO))
Fats : (PB, Almonds, Walnuts, Olive oil, Fish/Flax oil)

And thats about it... I never cheat, and rarely deviate from these foods.

Dedicated
05-07-2005, 06:58 AM
That looks very good.

Where you watching your diet before? And if so where you cutting or bulking and what was your intake (calories)?

thajeepster
05-07-2005, 11:32 AM
I was bulking at 2800-2900 cals. (clean)

Built
05-07-2005, 12:02 PM
My personal preference is to go much lower on the carbs, and higher on the fats for non-workout days. I also like to cycle my calories with the carbs - higher cal and carb on lifting days, lower cal and carb on non-lifting days.

Your food choices look good.

Shark
05-07-2005, 12:29 PM
i think you need more fats man but either way, I think the real issue is why you're cutting? You should be bulking hard for another 20-30 pounds.

thajeepster
05-07-2005, 01:29 PM
i think you need more fats man but either way, I think the real issue is why you're cutting? You should be bulking hard for another 20-30 pounds.

I think you guys are both right... how does this sound?

295g carbs / 250g protein / 50g fats workout days
270g carbs / 245g protein / 60g fats non workouts

Built
05-07-2005, 01:48 PM
carbs protein fats calories
295 250 50
270 245 60
1180 1000 450 2630
1080 980 540 2600

45% 38% 17% 100%
42% 38% 21% 100%


Okay, your fats are only 17% of cals on lifting days, and 21% of cals on non-lifting days.

I like mine at 30-35% of cals on lifting days, and 45-55% of cals on non-lifting days.

You might not like yours as high, but I'd be shooting for at least 30% of cals from fat in general. Fats help with endocrine function - immunity, test, all kinds of good yummy things.