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View Full Version : PNumbers 2007 Summer Diet Please Bash! Esp. Mods!



Powernumbers
05-18-2007, 09:11 PM
Hey gents created this summer May 20th to October Light Cutting Diet. Currently I’m 6’ 200lbs around 10-11% bfat…Looking to keep muscle/strength through summer and shed about 3-5lbs of fat. I train 5x/week and do cardio 4x/week that being incline walking on treadmill upon waking. Will be doing an ECA stack along with the use of multivitamins, glutamine..etc Any critique or suggestions id love to hear..thanks guys open for suggestions.

Meal 1 1 cup egg whites, 2/3 cup Oats, 1 scoop whey, 2 whole eggs, 1 apple
Cal: 700 p:70.4 c: 70 f: 15.5

Meal 2 Tuna Bagel + 3 tbsp Natty Pb
Cal:780 P:55 C:64 F:33

Wout

PWO SHAKE Meal 3
---2 scoop whey ,.5 cup oats Cal:391 P: 52.3 C:36 F:9

PPWO Meal 4 Med. Tub No Fat C Cheese+ Pinapple Chunks
Cal: 520 P: 61 C:60 F:3

Meal 5 : 2 Chicken Breast ,1 full zuchinni
CAL: 352 P:48 C:28 F: 5

Meal 6: Pre Bed Shake: 4 tbsp Natty PB ,2 scoop whey
Cal: 620 P: 66 C:14 F:35

Full Diet Day 3363 P: 352 C: 264 F: 100.5

Mr. D
05-18-2007, 09:30 PM
What are your maintence cals? Since you want to do a light cut, just eat like 5%, maybe 10% less than this.

The only suggestion i would make is eat cottage at that last meal instead of whey.

I dont know if you'll really need an EC and especially the A part. With a higher carb intake, EC can be detrimental, but taking it before a workout can be a good stimulant.

Powernumbers
05-18-2007, 09:32 PM
My maintenance cals are bout 3575. U think itd be ok to switch the chicken/cott cheese meals? even with the pinapple late at night?

Mr. D
05-18-2007, 09:40 PM
Umm i wouldnt make the PPWO a heavy fructose meal. I would say move the chicken breast with veggies and combine it with like ww pasta or brown rice or ww bread. You get the idea.

Make Meal 6 Cottage Cheese with PB (a FAVORITE bedtime snack of mine)

Make meal 5 any combo of protein,fat,carbs that your macros allow for.

Dont worry about when you eat the pineapple as long as you are in deficit it really doesnt matter.

KingWilder
05-18-2007, 09:49 PM
I agree with Mr. D

def. want to have some long digesting proteins before bed (casein)...so I'd go with cottage cheese or buy some casein protein (or Nitrean which has casein, whey, and egg protein)

Powernumbers
05-18-2007, 09:53 PM
Ok, I agree with that...withi just the whey protein and natty pb in the pre bed shake with water and ice im waking up starving every morning...hows this?


Meal 1 1 cup egg whites, 2/3 cup Oats, 1 scoop whey, 2 whole eggs, 1 apple
Cal: 700 p:70.4 c: 70 f: 15.5

Meal 2 Tuna Bagel + 3 tbsp Natty Pb
Cal:780 P:55 C:64 F:33

Wout

PWO SHAKE Meal 3
---2 scoop whey ,.5 cup oats Cal:391 P: 52.3 C:36 F:9


Meal 4: 2 Chicken Breast ,1 full zuchinni
CAL: 352 P:48 C:28 F: 5

Meal 6: Shake: 4 tbsp Natty PB ,2 scoop whey
Cal: 620 P: 66 C:14 F:35

PPWO Meal 6 Med. Tub No Fat C Cheese+ Pinapple Chunks
Cal: 520 P: 61 C:60 F:3


Full Diet Day 3363 P: 352 C: 264 F: 100.5

KingWilder
05-18-2007, 09:57 PM
looks good to me

good luck on your cut

Mr. D
05-18-2007, 10:01 PM
I seem to pimp his cause often, but someone at your leanness and goals should definitely look at Ultimate Diet 2.0 by Lyle Mcdonald. You will be able to burn fat and possibly gain LBM at same time.

Mr. D
05-18-2007, 10:04 PM
I think you could use some carbs in Meal 4.

KingWilder
05-19-2007, 07:56 AM
why would you recommend more carbs?

if he added more there where would he take them from? (to keep the total calories the same). The majority of them are breakfast, pre and postworkout and that's exactly where they should be.

Built
05-19-2007, 09:43 AM
For me, I'd take them from breakfast and place them in meal four where they can be put to better use.

But this is a small point.

Powernumbers
05-19-2007, 10:56 AM
Ya, Im a little wary on the carbs being too high as it is already.

Built
05-19-2007, 11:03 AM
Nothing wrong with the higher carbs, unless they make you hungry. Do they have this effect on you, Powernumbers?

Mr. D
05-19-2007, 12:51 PM
why would you recommend more carbs?

if he added more there where would he take them from? (to keep the total calories the same). The majority of them are breakfast, pre and postworkout and that's exactly where they should be.

I would take about 10-15g carbs from meal 1,meal 2 and meal 6 and add it to meal 4.


Ya, Im a little wary on the carbs being too high as it is already.

As long as you are reaching your protein and fat minimums, you can fill up the rest of the calories any way you like. Some people function better on lower carbs, some on higher carbs. Your protein and fat intake are more than sufficient.