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eps
12-24-2005, 06:35 PM
Hi all,

I weigh 190 lbs with approximately 150 lbs of LBM. I posted a question on an older thread (http://wannabebigforums.com/showthread.php?t=72037) about macronutrient ratios and from Built's reply she suggested to aim for at least 0.5 g fat / 1 lb LBM and at least 1.0 g protein / 1 lb LBM

So, I'm going to aim for 0.5 g fat / 1 lb LBM and 2.0 g protein / 1 lb LBM.

This is what I'm planning to eat on a regular day:

Cal Fat Carb Protein
--------------------------

(1) Wake-up Snack = (1 scoop ON-whey, 2 tbsp animo acids, 1 large banana)
1 serving 289 2 37 36

(2) Protein Shake = (1 scoop Nitrean, 500 mL skim milk, 2 tbsp olive oil, 2 tbsp fiber)
1 serving 417 15 49 41

(3) Nitrean in Water/Olive Oil + 4 oz Chicken
1 serving 330 16 2 47

(4) Chicken Sandwich = (spinach, 2 slices WW bread, 4 oz chicken)
1 serving 300 4 42 33

(5) Nitrean in Water/Olive Oil + 4 oz Chicken
1 serving 330 16 2 47

(6) Protein Shake
1 serving 417 15 49 41

(7) Nitrean in Water/Olive Oil + 4 oz Chicken
1 serving 330 16 2 47


Total: 2413 82 183 291


Does anyone see anything particularly bad about the diet? I feel like I am probably taking in way more protein than I need. The diet looks monotonous but I left it that way because it at least has the advantage of being easy to follow. The carb amounts are arbitrary since I don't know my maintainance calories .. I'll adjust slightly if I'm not losing on the amount posted

Suggestions / Comments are more than welcome,

-Eps

Built
12-24-2005, 07:00 PM
You're NOT eating a whole lot of food. Mostly drinking it.

I'm sure it'll work, but you might not feel all that grand. I don't see much fruit or veggies - one banana and a little spinach? No salad? No broccoli? No nuts? You're gonna need something to fill you up. I get in a couple cups EACH of broccoli, romaine, green beans, and berries daily on a cut. And there's really no need to go that high on the protein unless you feel more comfortable on it. If anything, I'd pull it back a bit and get in some natural peanut butter or nuts.

How about some cc instead of all the liquid meals? I don't even bother with liquid meals on a cut - I'm too hungry. I'd prefer to chew my food.

tigo
12-24-2005, 07:35 PM
whole foods are alot better on a cut.. just cuz you don't feel full off of liquid meals

Unreal
12-25-2005, 07:04 AM
How does a protein shake with milk, nitrean, 2 tbps OO, only have 15g of fat?

eps
01-02-2006, 05:33 PM
Thanks your replies, I'm working on modifying my diet right now.

-Eps

Davidelmo
01-02-2006, 06:00 PM
Yeah, looks nice in principle but I agree with trying more real food. Aside from feeling hungry (especially if you've finished a bulk) you must spend a FORTUNE in supplements!

eps
01-13-2006, 05:49 PM
Alright, now my weight is 185 lbs, and my BF is 22% (I may have lost some muscle?)

My LBM is 144 lbs

I'm aiming for: 0.6-0.7 g fat / 1 lb (lbm), and 1.7-1.8 g protein / 1 lb (lbm)

This comes out to about 100 g fat and 245 g protein per day. Right now I have no idea what my maintainance calories per day are, so I will guess it's 3000 cals and adjust from there. This leaves me with:

3000 cals - (100*9 cal fat) - (245*4 cal protein) = 1120 cal carbs --> 280 g carbs.

Characteristics of the diet:

To give a chance for my carbs to digest, I'm going to space them out to every other meal instead of having high carbs every meal. A lot of my carbs will come right when I wake up and post-workout. As far as the protein goes, I'm trying to alternate between fast and slow-acting proteins per meal. I also took in your suggestions of eating more foods that will make feel full to make the cut somewhat easier on myself -- sooo I'm gonna try to rely on oatmeal and veggies for that :)

Given all of the above, this is what each meal should be around:

500 cals; 40 g protein; 30 g fat OR 90 g carbs (but not both);

* Meals are in (cal/pro/carb/fat)

Here we go ...... !!



Meal 1 -- Pro + Carb:

1.25 scoops of ON whey = (150/30/4/1)
+ 2 bananas = (180/2/48/0)
+ 1/2 cup oatmeal = (150/5/27/3)
Total = (480/37/79/4)


Meal 2 -- Pro + Fat:

1 cup veggies ~ (0/0/0/0)
+ 1 scoop Nitrean = (110/24/2/1)
+ 2 tbsp Olive Oil = (240/0/0/28)
Total = (350/24/2/29)


Meal 3 -- Pro + Carbs:

1 scoop ON whey = (120/24/3/1)
+ 1 cup Oatmeal = (300/10/54/6)
+ 1 banana = (90/1/24/0)
Total = (510/35/81/7)


Meal 4 -- Pro + Fat:

1/2 Almonds = (340/12/12/30)
+ 8 oz. Chicken Breast = (200/46/0/1)
+ 1 cup spinach and cucumbers ~ (0/0/0/0)
Total = (540/58/12/31)


Meal 5, Post-Workout -- Pro + Carbs:

1 scoop ON whey = (120/24/3/1)
+ 1 scoop Nitrean = (110/24/2/1)
+ 4 tbsp dextrose = (160/0/40/0)
... (shower for 15-20 minutes)
+ 1 cup oatmeal = (300/10/54/6)
Total = (690/58/99/8)


Meal 6 -- Pro + Fat:

2 tbsp natty pb = (210/8/6/16)
+ 1 scoop Nitrean = (110/24/2/1)
+ 1 tbsp olive oil = (120/0/0/14)
Total = (440/32/8/31)

Daily Total:
= (3010 cals/244 g pro/281 g carb/110 g fat)

Supplements: I'm taking ETS and a multi-vitamin. Thermogenics I might take pre-workout, not too sure yet. Also, I'm holding off on the creatine until I can record a steady rate of weight loss (avoid the water weight of creatine).

Whew!! Any commments/suggestions? :cool:

Built
01-13-2006, 06:15 PM
Sure

Target your carbs to the meal before and the meal(s) after you lift. (meals 4, 5 and 6 in your case).

On non-lifting days, just get whatever carbs come along for the ride from fruits and veggies, but skip the starches and sugars.

Otherwise, looks like a plan!

eps
01-13-2006, 07:20 PM
Sure

Target your carbs to the meal before and the meal(s) after you lift. (meals 4, 5 and 6 in your case).

On non-lifting days, just get whatever carbs come along for the ride from fruits and veggies, but skip the starches and sugars.

Otherwise, looks like a plan!

Good points.. I forgot about carbs for energy pre-workout. Unfortunately, there isn't too much variety in my diet, so I'll be glad to fill in gaps with fruits and veggies. Thanks again Built :cool:

Built
01-13-2006, 11:08 PM
You're welcome - good luck!