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Jordanbcool
03-06-2006, 11:44 AM
Cutting eating/Weight lifting routine

Monday
6:00-wake up
6:10- workout (lower body)

Main lifts
Box squat- 3x3, 4x6, 5,3,1
Leg press- 3x3, 5,3,1, 4x6

Auxiliaries
Thigh master= 4x8, 3x10, 3x12
Thigh master (out)= 4x8, 3x10, 3x12
Back raises= 3x20, 4x15
Side Crunches (machine) = 4x25
Leg extensions= 4x8, 3x10, 3x12

7:00- Whey protein Shake (2 scoops, banana, 1 ½ skim milk)

10:00- Second meal (8 Egg white omelet, low fat cheese/ham, veggies wheat bread) 16 oz water

1:00- 2 slices wheat bread, lean turkey, and slice of tomato/green peppers BBQ sauce. 1-cup skim milk, Large yogurt

4:00- 7 oz chicken breast, sliced bell peppers/onions (1 cup each; stir fried), 1 cup orange juice, 1 cup steamed broccoli

7:00- large salad with low fat dressing, 6 oz broiled salmon, 16 oz water

10:00- Bed

Tuesday
6:00-wake up
6:10- workout (upper body)

Main lifts
Dumbbell bench press- 3x3, 4x6, 5,3,1
Military press - 3x3, 4x6, 5,3,1

Auxiliaries
Shrugs- 4x8, 3x10, 3x12
Lat rows- 4x8, 3x10, 3x12
Curls- 4x8, 3x10, 3x12 *remember to pull your bicep up to the top
Farmers walk
Crunches- 4x25

7:00- Whey protein Shake (2 scoops, ½ cup strawberries, 1 ½ cup skim milk)

10:00- Meal (9 Egg omelet, 2 egg yolks, veggies wheat bread) 16 oz water and an orange

1:00- large salad with low fat dressing, veggies and chopped chicken breast (6 oz). 16 oz water

4:00- 1 cup whole wheat pasta with sauce, low fat yogurt, skim milk

7:00- 2 slices wheat bread, lean ham, and slice of tomato/green peppers BBQ sauce. 1-cup skim milk, large yogurt

10:00- Bed

Wednesday

6:00-wake up
6:10- 3 mile jog (6 mph pace)

7:00- Whey protein Shake (2 scoops, banana, 1 ½ skim milk) 16 oz water

10:00- 6 oz roast beef, crabapple, small salad with low fat dressing

1:00- 2 cups low fat cottage cheese with 2 packets of splenda, 1 English muffin, 1 cup orange juice

4:00- Medium bowl of healthy cereal with skim milk, large fruit

7:00- large bowl of beef stew, skim milk

10:00- Bed

Thursday
6:00- Wake up
6:10- workout (upper body)

Main lifts
Incline Bench press- 3x3, 4x6, 5,3,1
Decline Bench press= 3x3, 4x6, 5,3,1

Auxiliaries
Seated Shoulder press= 4x8, 3x10, 3x12
Curls (dumbbell)= 4x8, 3x10, 3x12
Dips= 3x12, 4x10
Leg raises= 4x25
Seated pull downs- 4x8, 3x10, 3x12


7:00- Whey protein Shake (2 scoops, banana, 1 ½ skim milk) 16 oz water

10:00- Meal (9 Egg white omelet, low fat cheese/ham, veggies wheat bread) 16 oz water and an orange

1:00- large sandwich (wheat bread, veggies, low fat ham and cheese) baked chips, 16 oz water

4:00- large tuna sandwich (wheat bread) and a fruit, 1 cup orange juice

7:00- Large baked potato, Small salad with low fat dressing and egg whites, 16 oz water

10:00- Bed


Friday

6:00- Wake up
6:10- workout (lower body)

Main lifts
Dead lift- 3x3, 3x6, 5,3,1
Squat- 3x3, 5,3,1, 4x6

Auxiliaries
Seated calf raises= 4x8, 3x10, 3x12
Standing hamstring curls= 4x8, 3x10, 3x12
Back raises (butt)= 3x20, 4x15
Side Crunches = 4x25
Leg extensions (quads)= 4x8, 3x10, 3x12

7:00- Whey protein Shake (2 scoops, banana, 1 ½ skim milk)

10:00- 6 oz chicken breast with BBQ sauce, skim milk, and 2 cups cauliflower steamed

1:00- McDonalds premium chicken sandwich, 16 oz water

4:00- Large bowl of chicken noodle soup, skim milk

7:00- 8 oz canned tuna, wheat bread (light mayo), orange juice, and small fruit

10:00- Bed

Saturday
6:00-wake up
6:10- Jump rope for 30 minutes in 5 minute intervals or 3 mile jog

7:00- Whey protein Shake (2 scoops, banana, 1 ½ skim milk) 16-oz water

10:00- 1 cup whole wheat pasta with sauce, skim milk, an apple

1:00- Roast beef, 2 slices wheat bread, BBQ sauce, 16 oz water, small fruit

4:00- large bowl of cereal with skim milk (healthy)

7:00- large tuna sandwich (wheat bread) and a fruit, 1 cup orange juice

10:00- Bed

Sunday

6:00- Wake up
6:10- Half an hour of HIIT training Alternating every 10 seconds

7:00- Whey protein Shake (2 scoops, banana, 1 ½ skim milk) 16 oz water

10:00- Meal (8 Egg white omelet, low fat cheese/ham, veggies wheat bread) 16 oz water and an orange

1:00- large sandwich (wheat bread, veggies, low fat ham and cheese) baked chips, 16 oz water

4:00- large tuna sandwich (wheat bread) and a fruit, 16 oz water

7:00- 6 oz-grilled chicken breast, 1 cup steamed carrots, small serving of nuts, orange juice

10:00- Bed


________________________________________________________________

1) I got this diet from a combination of research, a spin-off of my current diet, and i modeled it after a M&F (muscle and fitness) cutting diet.
2) This diet is for a 5"8, 195 pound person with 13% BF.
3) One of my main concerns is if i will have enough energy to do workouts early in the morning (i.e. when i first wake up)
4) Another is if im eating enough protein/calories etc. I havent yet calculated everything but i'd like to get some basic feedback first (just in-case i have a big flaw so i dont do all that work for nothing)
5) I included the activites i'll be doing each day. Basically i'll be working out 4 days a week and doing some form of cardio the other three days (jogging, biking, HIIT, jump rope, swimming, etc.)

Anything you could give me would be greatly appreciated.

-jordan

BTW. Ignore the sets on my workouts. I vary them weekly.

Unreal
03-06-2006, 11:59 AM
Shouldn't be working out fresh out of bed. That is BAD. Eat something first, then wait alittle bit, then workout. Preworkout nutrition is just as important as post IMO. I find if I don't have some solid carbs before working out my lifting isn't nearly where it should be. I always have a cup of oats/whey about an 1-2 hours before working out.

Jordanbcool
03-06-2006, 12:12 PM
Shouldn't be working out fresh out of bed. That is BAD. Eat something first, then wait alittle bit, then workout. Preworkout nutrition is just as important as post IMO. I find if I don't have some solid carbs before working out my lifting isn't nearly where it should be. I always have a cup of oats/whey about an 1-2 hours before working out.

Yea, i read the sticky and thread about pre-workout food. I'll move some things around. Other then that how does everything else look?

-jordan

Eszekial
03-06-2006, 01:23 PM
I would work out the macros at fitday, obviously, but looks like a dang solid diet :D

Built
03-06-2006, 01:25 PM
You're on the right track, but a few small criticisms:

I'd stay away from juice entirely, and up the fats.

Work out the macros - let's see what it looks like.

And why the thigh master?

Jordanbcool
03-06-2006, 02:21 PM
You're on the right track, but a few small criticisms:

I'd stay away from juice entirely, and up the fats.

Work out the macros - let's see what it looks like.

And why the thigh master?

From reading the stickies im planning on adding a "refeed" day (as ST would put it) Most likely on a workout day. Of course it will be in moderation and only once a week (probably will just be more like a cheat meal then day).

What fats do you mean built?? Essential fats or fats in general? If your worried about the latter i will be supplementing my diet with fish oil to prevent muscle breakdown. If your talking about fats all around i'll include it in my cheat meal.

Why dont you like juice!? In my diets i focus around three types of liquid. Lowfat milk (for shakes, omlettes, cereal), water, and some type of DOLE fruit juice. They provide countless vitamins and minerals, taste great, and help with cordination and muscle repair (vitamin C).

That thigh machine is wonderful! Next time i wrap my legs around a girlfriend i'll be able to squeeze her so hard she'll pop like a pimple on a pubescent 14 year old!!!:fart:

-jordan

Built
03-06-2006, 02:31 PM
From reading the stickies im planning on adding a "refeed" day (as ST would put it) Most likely on a workout day. Of course it will be in moderation and only once a week (probably will just be more like a cheat meal then day).

What fats do you mean built?? Essential fats or fats in general? If your worried about the latter i will be supplementing my diet with fish oil to prevent muscle breakdown. If your talking about fats all around i'll include it in my cheat meal.
Just make sure you get in at least half a gram of dietary fat per pound LBM. Fish oil is great. So is saturated animal fat (meat, butter, egg yolks), olive oil, avocados, raw nuts, natty PB



Why dont you like juice!? In my diets i focus around three types of liquid. Lowfat milk (for shakes, omlettes, cereal), water, and some type of DOLE fruit juice. They provide countless vitamins and minerals, taste great, and help with cordination and muscle repair (vitamin C).
Fruit juice is nutritionally very similar to soda pop with a vitamin C tablet. I checked. You can too. Look up orange juice on calorieking. Now look up cola drinks. Look in particular at the sugar breakdown.

There is exactly one reason to drink fruit juice: you love the taste (and you can afford the rather empty calories).

On a cut, you'll be better off eating more nutritionally dense foods. Raw fruit is good for you - vitamins, enzymes, fiber but eat your fruit - don't drink it.




That thigh machine is wonderful! Next time i wrap my legs around a girlfriend i'll be able to squeeze her so hard she'll pop like a pimple on a pubescent 14 year old!!!:fart:

-jordan

You'll get better thigh-popping action from heavy squats and deads. The machine you're talking about is pretty much useless.

Jordanbcool
03-06-2006, 02:39 PM
Just make sure you get in at least half a gram of dietary fat per pound LBM. Fish oil is great. So is saturated animal fat (meat, butter, egg yolks), olive oil, avocados, raw nuts, natty PB


Fruit juice is nutritionally very similar to soda pop with a vitamin C tablet. I checked. You can too. Look up orange juice on calorieking. Now look up cola drinks. Look in particular at the sugar breakdown.

There is exactly one reason to drink fruit juice: you love the taste (and you can afford the rather empty calories).

On a cut, you'll be better off eating more nutritionally dense foods. Raw fruit is good for you - vitamins, enzymes, fiber but eat your fruit - don't drink it.



You'll get better thigh-popping action from heavy squats and deads. The machine you're talking about is pretty much useless.


Haha i like how everyone spells natural peanut butter lol....

But i looove the juice so much!

I already do squats and deads....

-jordan

Built
03-06-2006, 02:57 PM
Like I said, drink juice if you think it's yummy and you can afford the calories. Just don't try to convince yourself it's particularly good for you. This is my opinion of good dark chocolate - I eat it, it's a joy (and at times, a drug LOL!) , but I don't for a minute try to tell myself it's all that nutritious.

If you're doing heavy squats and deads, the thighmaster is going to be nothing but a toy. Waste of time IMHO, but if you really want to squeeze zits ... ;)

Jordanbcool
03-06-2006, 03:23 PM
Like I said, drink juice if you think it's yummy and you can afford the calories. Just don't try to convince yourself it's particularly good for you. This is my opinion of good dark chocolate - I eat it, it's a joy (and at times, a drug LOL!) , but I don't for a minute try to tell myself it's all that nutritious.

If you're doing heavy squats and deads, the thighmaster is going to be nothing but a toy. Waste of time IMHO, but if you really want to squeeze zits ... ;)


Explain macros a little more. I know what they are but i still do not grasp it fully. Seems like a key part in everyones diet. I guess you guys are talking about macronutrients?? Eh...maybe im over thinking everything..

-jordan

Davidelmo
03-06-2006, 03:39 PM
Yep, macros = macronutrients = how many calories, grams of protein/carbs/fat

Nice looking diet too by the way.

Now the hard part - sticking to it!!

Built
03-06-2006, 03:50 PM
Macronutrients - grams of protein, carb, and fat; total calories
As long as protein is >1g/lb LBM and fat is >0.5g/lb LBM, and your cals are on point, you're golden.

ddegroff
03-06-2006, 04:29 PM
If you're doing heavy squats and deads, the thighmaster is going to be nothing but a toy. Waste of time IMHO, but if you really want to squeeze zits ... ;)


thats coming from a women.... lol

Built
03-06-2006, 04:39 PM
thats coming from a women.... lol

Indeed.

I see women wasting their time on that thing all the time.

But my husband never ahhhh "feared me" until I started doing deads and squats.:hide:

brickt.
03-06-2006, 04:54 PM
Indeed.

I see women wasting their time on that thing all the time.

But my husband never ahhhh "feared me" until I started doing deads and squats.:hide:

*monocle pops*

eatit
03-06-2006, 05:58 PM
a "refeed" day is used to restore muscle glycogen on super low carb/ketogenic diets. Unless you're doing that (which you aren't) don't kid yourself into thinking that you should be doing any type of refeed.

An off day on the other hand (which is probably what you meant) is valuable in that helps prevent metabolic slow down and keeps you psychologically sound (which does actually become an issue if you've been dieting for too long/too hard).

and seriously, listen to built about the juice. The only reason people are convinced it's good from them is because of all those advertisements.

Built
03-06-2006, 06:22 PM
I do this, the cheat days - the harder I cut, the more frequently I put them in. I think I was doing a cheat day about once every 2-3 weeks on average last cut. And it was an all-out bender - at least a thousand calories over whatever I had been eating. Experience taught me to plan these for heavy workout days so I didn't feel SICK! Leg day followed by a recreational bike ride on an extra thousand calories was a blast!

Jordanbcool
03-06-2006, 07:31 PM
Ok now the "fun" part. Logging on to fitday and keeping track of all this....Honestly i've used it once to try and track my calories for the bulk diet im on. When it reached 4235 on what i thought was a "good" day i decided to stop for fear of what a bad day would be!! Haha......Sike...the main reason is that im lazy.

Anyways...i still think juice is good for you if (like built said) you have the calories to spare.....it all depends what type you buy.

Lessons learned

1) Thighmaster will not work against built. Must resort to heavier dead lifts and squats to be able to squeeze her hard enough....:whip:
2) Juice is bad on a cut :bang:
3) I got a better understanding of macros
4) Do not lift on an empty stomach :strong:
5) Do not have a refeed day

i think thats it...but thanks for the help guys...im going to bookmark this thread on my comp for future use.

-jordan

Built
03-06-2006, 07:39 PM
Ok now the "fun" part. Logging on to fitday and keeping track of all this....Honestly i've used it once to try and track my calories for the bulk diet im on. When it reached 4235 on what i thought was a "good" day i decided to stop for fear of what a bad day would be!! Haha......Sike...the main reason is that im lazy.

Anyways...i still think juice is good for you if (like built said) you have the calories to spare.....it all depends what type you buy.

It really doesn't matter what kind you buy - nutritionally, juice is soda pop with a vitamin pill. Drink it for a treat, buy whatever tastes good. Just like any other treat.

I'd suggest saving it for just before you lift. Might as well USE the sugar.




Lessons learned

1) Thighmaster will not work against built. Must resort to heavier dead lifts and squats to be able to squeeze her hard enough....:whip:

:evillaugh



2) Juice is bad on a cut :bang:
Or a bulk, or for maintenance. Eat fruit. Fruit is good for you.


3) I got a better understanding of macros
4) Do not lift on an empty stomach :strong:
5) Do not have a refeed day
Nothing wrong with a cheat day - plan to have one every two weeks, lift heavy that day, see how that works for you




i think thats it...but thanks for the help guys...im going to bookmark this thread on my comp for future use.

-jordan

Good luck! Cutting sucks, but wow - is it ever sweet when you see the veins start to pop in your delts!

Jordanbcool
03-06-2006, 08:06 PM
It really doesn't matter what kind you buy - nutritionally, juice is soda pop with a vitamin pill. Drink it for a treat, buy whatever tastes good. Just like any other treat.

I'd suggest saving it for just before you lift. Might as well USE the sugar.



:evillaugh


Or a bulk, or for maintenance. Eat fruit. Fruit is good for you.

Nothing wrong with a cheat day - plan to have one every two weeks, lift heavy that day, see how that works for you



Good luck! Cutting sucks, but wow - is it ever sweet when you see the veins start to pop in your delts!


Eh....im actually looking forward to getting this cut over with so i can keep bulking!! I swear i've made more progress in strength and muscle gains in the past 5 weeks then i ever did in the past year i've been seriously lifting! I guess diet really is the key....

A cheat day every two weeks! I'd break before then....i'll probably do one a week... but like i said it will be more of a cheat "meal" then a day. If i do decide to go crazy though then it will be every two weeks:alcoholic

Every two weeks i will fill my keg with DOLE orange pinapple juice!!!

if thats even possible....

-jordan

im sorry but its just so good. theres like a gvava or however you spell it kind.....i'd rather have that stuff then cake! sooo gooood >.<

im hopeless....but i'll stay away from the juice during my cut

Built
03-06-2006, 08:10 PM
LOL!

A cheat meal once a week is a fine alternative.

Go crazy.

I sometimes do this, but limit myself to an hour so it's self-limiting.

Go ahead and drink juice on your cut if you must have it. Any food is fine on a cut, if it fits your macros and if you can stick to your diet.

Built
03-06-2006, 08:23 PM
Found it:

http://www.wannabebigforums.com/showthread.php?t=72469


I'm not convinced orange juice is fundamentally healthier than a coke. At least, not if we're talking about anything but freshly squeezed, which is STILL a really, REALLY easy way to suck back a LOT of sugar:
An 8-ounce serving of orange juice (freshly squeezed, from concentrate, whatever)has about 27g of carbohydrate, that breaks down as follows:
Total Carbohydrate 26.8g
...Dietary Fiber 0.5g
...Sugars 20.9g
.....Sucrose 8.617g
.....Glucose 5.826g
.....Fructose 6.375g
An 8-oz serving of coca cola:
Total Carbohydrate 19.2g
...Dietary Fiber 0.0g
...Sugars 14.7g
.....Sucrose 0.488g
.....Glucose 5.368g
.....Fructose 7.857g
.....Lactose 0.788g
.....Maltose 0.488g
source (http://www.nutritiondata.com/facts-B00001-01c20Vr.html)
Basically, if you want fruit, eat fruit - it's fresh, it's raw, it's got fiber, it's good for you.
You LOVE the taste of juice, well, then drink it. But don't convince yourself it's health food. And if you're drinking it for the insulin response, there are better sugars for that task - namely a 50/50 blend of malto and dex.

(just so you don't think I'm making it up. Not that there's anything WRONG with that ... ;)

rk77
03-07-2006, 07:14 AM
Looks like if you could replace the cals you get with the juice with a handful of nuts for that extra fat you'd be golden.

Built
03-07-2006, 12:39 PM
Good call.

Jordanbcool
03-07-2006, 01:55 PM
Found it:

http://www.wannabebigforums.com/showthread.php?t=72469



(just so you don't think I'm making it up. Not that there's anything WRONG with that ... ;)

lol, all i had to do was look at the nutrition facts.

your right as always built :cry:

and all this time i've been downing it telling myself its good for me...:cry:

I'll work out the dynamics for my macros, cardio, and weight lifting routine. Thanks for your help built.

-jordan

Built
03-07-2006, 01:58 PM
Hehehehehe...

Working out the macros of your diet is like being handed the controls.

It'll be cool to see what ends up being comfortable (and effective) for you.

Jordanbcool
03-07-2006, 02:55 PM
Hehehehehe...

Working out the macros of your diet is like being handed the controls.

It'll be cool to see what ends up being comfortable (and effective) for you.

Would you be at all surprised if i told you i almost fell out of my chair when i saw your posted age.

i would have thought you were in your early 20's

-jordan

Built
03-07-2006, 03:27 PM
Flattery will get you ... well, lots, really. I'm a sucker for it.

:)

Jordanbcool
03-07-2006, 07:02 PM
Flattery will get you ... well, lots, really. I'm a sucker for it.

:)

I was being honest really. I'm sure you get that alot.

I do have a question though, about my biceps.

Recently (this past week or so) i've noticed my arms seem much smaller then usual. My weight hasent gone down (curls) and i havent changed my diet. My arm feels more muscular but when i look in the mirror they look like the belong on a 14 year old. Its annoying because my chest, and delts totally over shadow my biceps/triceps. Today i did curls on a leg day because i felt so bad about it. My actual weight gain hasent decreased either so its not like im losing weight...I was never one for using actual measurements because i think a "mirror" check is just as effective. Have you heard of this problem before?

-jordan

Built
03-07-2006, 07:39 PM
:kiss: ;)

Did they actually get smaller, or has your chest blown up lately?

I do curls and dips on leg days, myself. Baby Got Back has two leg days and two back days. Bis get a hard hit on back days and a direct hit on one of the leg days. Tris get hit with chest, and again on the other leg day. The frequency seems to work wonders - I've got half decent pipes for a chick, and my husband, who does the same split, is also growing guns.

Food for thought.

Jordanbcool
03-07-2006, 07:44 PM
:kiss: ;)

Did they actually get smaller, or has your chest blown up lately?

I do curls and dips on leg days, myself. Baby Got Back has two leg days and two back days. Bis get a hard hit on back days and a direct hit on one of the leg days. Tris get hit with chest, and again on the other leg day. The frequency seems to work wonders - I've got half decent pipes for a chick, and my husband, who does the same split, is also growing guns.

Food for thought.

It might be my chest because my medium wife beaters dont fit anymore.....i mean i still wear them but now i stretch them out....

I'm thinking they look smaller because they are smaller but in a good way. I can feel that they are much more harder then they have been. For instance; if i reach my right arm to sratch my nose i can feel my bicep tightening up. In the past i could feel that but not nearly as much as i could now. Is it possible that im somehow losing fat, or its being transfered somewhere else. It seems weird but....ah i just dont know.

-jordan

What i mean by that is maybe the reason they look smaller is because they arent as fat. Before i lost all that weight my arms were huge but not nearly as muscular as they are now. Im just wondering (if thats the case) how the heck thats happening if im on a bulk and im gaining weight!!??

Built
03-07-2006, 07:51 PM
I suggest you start measuring them. Your eyes may be playing tricks on you.

Jordanbcool
03-07-2006, 07:59 PM
I suggest you start measuring them. Your eyes may be playing tricks on you.

lol....so what im thinking is impossible?? :(

i dunno the body is weird as crap thats why i asked. Metabolism, fat storage....sometimes the body does crazy stuff...

-jordan

Built
03-07-2006, 08:02 PM
I don't know if it's impossible or not. Just measure, then you'll know for sure.

AND DON'T OVERWORK YOUR ARMS - they'll just get smaller.

"Friends don't let friends become curl-jockeys"

Jordanbcool
03-08-2006, 10:01 AM
I don't know if it's impossible or not. Just measure, then you'll know for sure.

AND DON'T OVERWORK YOUR ARMS - they'll just get smaller.

"Friends don't let friends become curl-jockeys"

Measured them. They seem fine, but still "look" smaller.

Its my chest then i guess. I didnt think it grew that much....

Thanks for your advice, and i've worked out the macros and calories to an extent. All i need now is to figure out what whey protein im going to get so i can include it in my fitday.

-jordan

ddegroff
03-08-2006, 10:16 AM
don't sweat it... my right bicep looks bigger than my left... my left is somewhat stronger than my right... but the measuring tape says the same thing for both arms...

man our eyes are tricky