Cutting Diet??

[Saiyanech725]

Ok I was wondering if someone could recommend a good diet for cutting?? Ok I'm 5'8 150lbs(I know light) 13% Looking for under 10% I lift 4-6 reps heavy on the Monday through Friday at 5:30 or 6pm. Do Cardio on the weekends.
I usually can have my first meal at 8-8:30. 2nd Meal I'm at school and usually eat a protein bar(Can you recommed a good one?) around 12:30. Then I get home at 2:15 so I can eat my third meal then. After that I can eat at any time. I'm taking Glutamine, 2 dymetradine Xtreme a day, and protein. Oh ya is chicken legs or dark meat ok to eat because Chicken breast is expensive sometimes.

 

[BreezeKeeper]

S,

I could be wrong, but there's a tendency on discussion boards for people to not 'do your work for you'. Some people are very irritated when you ask them 'what should I do?' or 'what gear should i take and how much?'. Because a simple web search, for example www.google.com, or a site search, here, will furnish you with LOADS of information regarding your question.

What people here DO like, is helping those who help themselves. They like to guide and help you fine tune something, but it can be done a lot of ways and you have to come up with basics and then put it out for review.

Try it. Come up with a plan and a few questions. And see what happens.

B

 

[diamonddiceclay]

you are so small now, you should bulk first-then cut down

 

[6 Pack Man]

Go ahead and post your diet and we can help you better from there. You may get some conflicting advice, but you can do your own research from there and go with what suits you better.

 

[110%]

ok by the looks of it you are 5'8" and only 150 lbs, i would definitely say you need to bulk up instead of worrying about cutting down. newayz if cutting is what you choose to do it looks like your in school, so am I so i can prolly help you out some. here are some guidelines take your bodyweight X 15 and subtract 500 calories, this is the total amount of calories you should be consuming each day. break those calories down into whichever macronutrient breakdown you choose, i reccoment 50/30/20 pro/carbs/fat, that is whay im doing right now and it is working wonderful. try to eat 6 meals a day, 3 hours in between each meal, i know this seems hard since you are in school. i eat before i go to school at 6:30, then at lunch at 10:00 i have a protein bar(nitrotech choc. pb tastes good), then i wait all the way till 2:50 to eat my next meal, this is not advice i am giving you as it would be much better to eat a meal around 12 or so then when you get home but i really dont have time and you dont have to have every single detail right in my opinion to cut. focus your protein on chicken, tuna, fish, shakes, egg whites, cottage cheese. for carbs choose low gi foods like brown rice, oatmeal, sweet potatoes, and only consume simple sugars postworkout, osme people believe to take in a small amount when cutting but i take 75 grams dextrose and i am still getting real great results. for fats try to get healthy fats from fish, flax seed oil, nuts. do cardio around 3-4 times a week before your first meal. hope that helps.

 

[Saiyanech725]

Ok well I don't think I can really bulk up because I can't really do anything heavy with my legs since my knee is messed up. Doctor told me to take it easy on the knee so no heavy squats, leg press, or anything that puts pressure on the my knee. Ok I see your point about do all the work so I will put my diet up.

M-F

8-8:15 Meal 1: 50g(Recently switched just water)Protein Shake with banana(Should I eat oatmeal instead? Sometimes I go with raw oatmeal)

12:30 Meal 2(In Class) Protein Bar (right now I have Ironman bars and some Balance bars)

2:20 (Back Home) Usually have 4-5 eggs (1-2 yolks)(2-3 egg whites) w/ 2 slices of ham

3:30 to 4 Can of tuna

530-6 Workout for 45-1hr

6-630 (50g shake in water) w/banana (Postworkout)

730-8 Eat Chicken usually drumsticks sometimes breast w/lettuce (I hardly ever have steak anymore. Should I??)

930-10 Protein shake 25g with milk


Sometimes I eat bread but only 100% wheat bread (20g of carbs a slice, 5g of protein) How many grams of carbs should I go for??

I only recently bumped of my protein drinks to 2 servings(50grams vs 25grams)

So what else besides eggs, tuna, and chicken is alright to eat?? Thanks for the help.

 

[6 Pack Man]

M-F

8-8:15 Meal 1: 50g(Recently switched just water)Protein Shake with banana(Should I eat oatmeal instead? Sometimes I go with raw oatmeal)
**I'd go with oatmeal and use protein powder for added flavor and protein, also some egg whites since you don't eat for awhile, at least 5 egg whites and 1 whole egg**

12:30 Meal 2(In Class) Protein Bar (right now I have Ironman bars and some Balance bars)
**you want to use real food if possible, but if not, then this is fine, if possible you may want to add this around 11:30 though**

2:20 (Back Home) Usually have 4-5 eggs (1-2 yolks)(2-3 egg whites) w/ 2 slices of ham
**This is fine, would find something better than ham, but it will work, also you may want to add some brown rice here**

3:30 to 4 Can of tuna
add 1 tablespoon of flaxseed oil or olive oil, and some green veggies for fiber**

530-6 Workout for 45-1hr

6-630 (50g shake in water) w/banana (Postworkout)
**don't want to use fruit as post workout, use dextrose, no matter what time you work out, some people will say no carbs this late, but carbs for post workout is very important to replenish your muscles**

730-8 Eat Chicken usually drumsticks sometimes breast w/lettuce (I hardly ever have steak anymore. Should I??)
**I'd go with steak, I eat steak in my diet 1-3 times a week and I'm cutting**

930-10 Protein shake 25g with milk
**bad choice before bed, you want something that digests slows, meat, like chicken or tuna w/ flaxseed is your bet choice**


Sometimes I eat bread but only 100% wheat bread (20g of carbs a slice, 5g of protein) How many grams of carbs should I go for??
**when cutting try to avoid all bread, on my cardio days i go around 60g of carbs, on weight training days I go around 170g of carbs, on my off day I use as a carb up/cheat day and go around 250-300g of carbs**


So what else besides eggs, tuna, and chicken is alright to eat??
**lean beef, steak, turkey, cottage cheese, fruit in moderation, lots of green veggies, oatmeal, sweet potatoes**

Thanks for the help.

 

[rez]

remember good fats like almonds, flaxseed oil, and olive oil

 

[BreezeKeeper]

For the KNEE

For the knee, check out www.egoscue.com

The therapist, Pete Egoscue, has worked closely with many sports players helping them recovery from injuiries in fractions of the time of their conventional treatments. His Book, "The Egoscue Method of Health Through Motion" costs like $5.00 if you search for it at

www.bestbookbuys.com

which will point you to the cheapest site which I think is like www.booksamillion.com

Or his site has good info. If you are like most people with an injury, you're probably so afraid to do anything other than what doctors will tell you yet you probably don't feel they don't know exactly what they are talking about. Egoscue's books is a worthwhile read.

B

 

[Saiyanech725]

Alright thanks a lot for info guys. You guys have been very helpful.