Cutting Diet Take 2

psilo · Jul 16, 2004

For those of you who didn't catch my other thread, I'm about 183lbs., 6', and I want to get shredded without losing any muscle. I'll be lifting 3-4 times per week for 45-60 minutes (modified 5x5) and running 5 times per week for about 30 minutes.

Food Name / Serving Size / Cals / Fat / Carb / Prot

Meal 1:
Oats, raw / .5 cups / 156 / 3 / 27 / 6
Whey / 2 scoops / 240 / 4 / 8 / 40

Meal 2:
Chicken breast / 5 oz. / 229 / 5 / 0 / 43
Olive oil / 1 tbsp. / 119 / 14 / 0 / 0
Lettuce, raw / 3 cups / 20 / 0 / 3 / 2

Meal 3:
Deli turkey / 4 oz. / 125 / 2 / 0 / 26
Low-carb Flatbread / 1 flatbread / 55 / 2 / 12 / 6 (7.5g fiber, 4.5g net carbs, no trans fat)
Brown rice / .5 cup / 108 / 1 / 22 / 3
Olive oil / 1 tbsp. / 119 / 14 / 0 / 0

Meal 4 (Postworkout):
Apple juice / 1 cup / 117 / 0 / 29 / 0
Whey / 1.5 scoops / 180 / 3 / 6 / 30

Meal 5:
Salmon / 6.5 oz. / 316 / 14 / 1 / 44
Broccoli, steamed / 1 cup / 27 / 0 / 5 / 3

Meal 6:
Egg whites / 6 whites / 99 / 0 / 2 / 21
Egg yolks / 3 yolks / 182 / 16 / 1 / 9
Whey / 1 scoop / 120 / 2 / 4 / 20

Totals:

2211 calories, BW x 12.08
78g fat (33%), BW x 0.43
121g carbohydrates (19%), BW x .66
251g protein (47%), BW x 1.37

Supplements:
1g L-glutamine, post workout

Please answer these questions:

1. Will r-ALA be helpful? I was thinking about purchasing some.

2. Are my macronutrient ratios pretty good?

3. Is my carb. consumption timed correctly?

4. Are simple sugars good for the postworkout meal when cutting? Should I use dextrose instead of apple juice?

5.. Any general comments or criticisms?

I am very serious about this, and would love to hear some comments and criticisms of this diet. Please help!!!

one man gang · Jul 16, 2004

If you want to hold on to as much muscle as possilbe, I'd drop the running asap. Nothing "eats" muscle faster than running. Change it for any other kind of "gym" cardio (stationary bike, stair climber, ect.). Sprinting is about the only kind of running that won't do that, but I assume by the amount of time you are doing it (a half an hour) that isn't the kind of cardio that you are doing. Diet is quite good, especially the protein intake, but I'd personally lower the carbs some. I am a "carb hater" when it comes to cutting cycles, as I think that they just make it too hard to really get that paper skin "shredded" look. O.M.G.

psilo · Jul 16, 2004

I can't cut the running out. I have to get in shape for soccer season. It is possible that I could alternate HIIT with long distance runs though....Hmm...

NJRipped · Jul 16, 2004

Looks good. Only problem will be adhering to it. You may want to reduce fat content though so you can eat more whole foods (for appetite fulfillment). Good luck!

psilo said:
For those of you who didn't catch my other thread, I'm about 183lbs., 6', and I want to get shredded without losing any muscle. I'll be lifting 3-4 times per week for 45-60 minutes (modified 5x5) and running 5 times per week for about 30 minutes.

Food Name / Serving Size / Cals / Fat / Carb / Prot

Meal 1:
Oats, raw / .5 cups / 156 / 3 / 27 / 6
Whey / 2 scoops / 240 / 4 / 8 / 40

Meal 2:
Chicken breast / 5 oz. / 229 / 5 / 0 / 43
Olive oil / 1 tbsp. / 119 / 14 / 0 / 0
Lettuce, raw / 3 cups / 20 / 0 / 3 / 2

Meal 3:
Deli turkey / 4 oz. / 125 / 2 / 0 / 26
Low-carb Flatbread / 1 flatbread / 55 / 2 / 12 / 6 (7.5g fiber, 4.5g net carbs, no trans fat)
Brown rice / .5 cup / 108 / 1 / 22 / 3
Olive oil / 1 tbsp. / 119 / 14 / 0 / 0

Meal 4 (Postworkout):
Apple juice / 1 cup / 117 / 0 / 29 / 0
Whey / 1.5 scoops / 180 / 3 / 6 / 30

Meal 5:
Salmon / 6.5 oz. / 316 / 14 / 1 / 44
Broccoli, steamed / 1 cup / 27 / 0 / 5 / 3

Meal 6:
Egg whites / 6 whites / 99 / 0 / 2 / 21
Egg yolks / 3 yolks / 182 / 16 / 1 / 9
Whey / 1 scoop / 120 / 2 / 4 / 20

Totals:

2211 calories, BW x 12.08
78g fat (33%), BW x 0.43
121g carbohydrates (19%), BW x .66
251g protein (47%), BW x 1.37

Supplements:
1g L-glutamine, post workout

Please answer these questions:

1. Will r-ALA be helpful? I was thinking about purchasing some.

2. Are my macronutrient ratios pretty good?

3. Is my carb. consumption timed correctly?

4. Are simple sugars good for the postworkout meal when cutting? Should I use dextrose instead of apple juice?

5.. Any general comments or criticisms?

I am very serious about this, and would love to hear some comments and criticisms of this diet. Please help!!!

psilo · Jul 17, 2004

NJ - I should be able to stick to it. I'll only be following this for about 5 weeks, and I have a pretty strong will. I'll think about reducing the fat, but I think if I eat a ton of green veggies my appetite won't give me too much trouble.

Anyone got any answers to some of the other questions; specifically 1, 3, and 4?

CaptainBSU91 · Jul 17, 2004

Sounds pretty good my man. I may incorporate a little of this into my diet here and there. I'm 6'1'', 231.. just weighed about 2 hours ago. I'm gonna diet for about 15 weeks I'm thinking, since this will be my 1st show, and acutal hardcore diet. Any major pointers for the 1st timer here?

-- Rex-a-mus --

NJRipped · Jul 17, 2004

Strong will is pretty much all it takes - you should be good then. I wouldn't waste my money on the r-ala - the cardio and running will do the work. I've always used simple sugars post workout and think it is an effective way but most say dextrose.

psilo said:
NJ - I should be able to stick to it. I'll only be following this for about 5 weeks, and I have a pretty strong will. I'll think about reducing the fat, but I think if I eat a ton of green veggies my appetite won't give me too much trouble.

Anyone got any answers to some of the other questions; specifically 1, 3, and 4?

zinkcus · Aug 17, 2004

awsome diet man, thats what im taking about. You'll look cut as hell in no time.

drbones2 · Aug 17, 2004

Diet Looks really solid...

I had a VERY similar.. almost identical diet for about 2 months and got VERY lean. My diet is actually very similar to that now, maybe a few more cals. I am 5'10 180 myself... Good luck

reelbig004 · Aug 18, 2004

If your going to decrease the carbs, I would definitely increase the fat...Eat fat to burn fat. Take the olive oil out of meal 3 and put it with meal 6 instead. Don't mix fat with carbs when cutting. Putting it with the last meal will also allow for slower digestion.

serbyte · Aug 18, 2004

Running would be good only if you have carbs in your system to prevent catabolism. Eating fruit would prevent catabolism, while still allowing for fatloss. Apples oranges or even strawberrys are of the slowest absorbing, and lowest GI.

~SC~ · Aug 19, 2004

serbstyle1 said:
Running would be good only if you have carbs in your system to prevent catabolism. Eating fruit would prevent catabolism, while still allowing for fatloss. Apples oranges or even strawberrys are of the slowest absorbing, and lowest GI.

Please explain how fruit prevents catabolism, since fructose is stored in the liver and doesn't affect blood sugar to any significant degree?

As well, as positive nitrogen balance is what prevents catabolism.

~SC~

TRUEsoldier · Aug 19, 2004

Bro if that is you in your avatar, you are pretty ripped as it is, I'm not sure what you are really worried about, but more power to you. I would say keep runnin, if you are going to play soccer and run anyways! LOL would kinda defeat the purpose not to, I think

Also I think most would agree, kill the Apple Juice, deffinatly use Dextrose!
seems lik eyou planned all carbs in the earlier meals, (except veggies, which I think is fine)
and 1g of L-gluatamine?? I am pretty sure you gotta use atleast 5-10 to really gain from it at all?? but I could be wrong!

Wish the best to you bro... Peace

serbyte · Aug 20, 2004

How does fructose have no affect on blood sugar? As your blood sugar dips, your body releases glaucogen, causing your liver to release stored sugar.

psilo · Aug 20, 2004

TRUEsoldier said:
Bro if that is you in your avatar, you are pretty ripped as it is, I'm not sure what you are really worried about, but more power to you. I would say keep runnin, if you are going to play soccer and run anyways! LOL would kinda defeat the purpose not to, I think

Also I think most would agree, kill the Apple Juice, deffinatly use Dextrose!
seems lik eyou planned all carbs in the earlier meals, (except veggies, which I think is fine)
and 1g of L-gluatamine?? I am pretty sure you gotta use atleast 5-10 to really gain from it at all?? but I could be wrong!

Wish the best to you bro... Peace

Well that is me in the avatar, but that's after 4-5 weeks on this diet. I'm a little bit more lean than the picture now, about as lean as I want to be so I'm starting to transition into a very clean HST bulk cycle. Lost about 7 pounds of pure fat from this diet over the course of 6-7 weeks, currently sitting at 6' 176 lbs. Really worked well, even though I was cheating quite a bit on the weekends. I got in great shape cardio-wise as well. Running 2 miles in around 12 min. and 3 miles under 20 min. now.

I've never been on HST before, so hopefully I will be able to make some good size gains in the next couple months. I'll be getting some dextrose too to help me out during my bulk cycle. My long term goal is be about 190 at the same level of bodyfat I am now. I think I should be able to get there within 12-18 months if I train hard.

It is L-Glutamine I am taking. I think it helps a lot with recovery and energy levels the day after heavy lifting. My physician actually recommended it when he heard I was having some bouts with what felt like overtraining.

Cutting Diet Take 2

psilo

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CaptainBSU91

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~SC~

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