Cutting Diet

[Omegasox]

Hey guys, just looking for some critiques of the current food intake I'm using to lose some excess baggage. I'm at 6'3 200 now, probably around 15% bf mostly around my gut and hips. Running a 4 day workout schedule with 5 days of light to moderate cardio for 20 minutes on the bike as soon as I wake up (approx. 300 calorie expenditure); not very active other than that, a lot of time spent in class or desk work. Calories in parentheses, and can provide nutrient breakdown if needed later on. Looking to drop about 10-15 pounds.

-Cardio
Meal 1: Oatmeal & Applesauce (375)
Meal 2: 2 Serving ON Protein Shake in Water w/ 1/2 Tbsp Flax Oil (275)
-Class
Meal 3: Dinner (Varies day in and day out; Usually chicken/turkey w/ starch and veggies)
-Lifting
Meal 4: Tuna Wrap (Low Cal Wrap, 1 Slice of American Cheese, 2 Tbsp Salsa) (340)
Meal 5: Tuna Sandwich (7 Grain Wheat Bread, 2 Slices of American Cheese & 1 Can of Tuna) (470)
Meal 6: 6oz Chicken & 2 servings of Broccoli (315)
-Bed

1575 Calories not including dinner. So I'm definitely pushing over 2000 calories.

Also, I usually drink my 2nd protein shake right after working out and eat the chicken meal; should I drink the shake prior to lifting then eat the chicken when getting back to space it out more?

Any replies much appreciated!

 

[tatertoos]

I think it might be good to switch meals 5 and 6 since the carbs will aid you in your 2nd PWO meal for recovery. Also, this will eliminate "starchy" carbs before bed, which seems to help out when cutting.

Replace flax in PWO shake with simple carbs (ie. dextrose) for quick glycogen recovery. The oil will just slow digestion at a time when you need it to be rapid.

Definately do the cardio on an empty stomach (you will get used to it but it sucks at first). Lipolysis will be greatly enhanced with no sugars in the bloodstream.

Meal 1 could use a lean protein source like a shake or egg whites.

All in all, your diet looks very well thought out and should be effective.

 

[onerepmaximum]

Bro, I would definitely replace the protein shakes with real food. There's no way in hell when I'm cutting, I'm gonna squander the chance to be taking in calories by drinking a shake. You can try something like a low calorie wrap, with a can of tuna on it with a slice of lowfat cheese with two Tbsp salsa. That is about 340 calories with 42 grams of protein, and it's a lot more satisfying than a shake. 2000 calories may be a little too low on calories with the level of activity that you are maintaining. If you can function on it, great. If not, don't feel too bad about adding a few more calories as long as you are still seeing results and making progress.

 

[Omegasox]

Thanks for the responses guys! I was feeling bad dropping to one can of tuna a day, so I'll definitely take you up on replacing the PWO shake with food. Unfortunately, the first shake is necessary because I'm in the middle of class.

 

[onerepmaximum]

Thanks for the responses guys! I was feeling bad dropping to one can of tuna a day, so I'll definitely take you up on replacing the PWO shake with food. Unfortunately, the first shake is necessary because I'm in the middle of class.

I understand. Sometimes you gotta do what you gotta do. Maybe some type of bar would be better than a drink. It will probably be a few more calories but it may help control your appetite mo betta.

 

[Omegasox]

I understand. Sometimes you gotta do what you gotta do. Maybe some type of bar would be better than a drink. It will probably be a few more calories but it may help control your appetite mo betta.

Actually, during the day I don't have much of an appetite. It's after my workout that I have trouble controlling myself, because I'm up so late. So that Tuna Wrap should really help. I'd like to throw in a source of protein in the morning because I'm stacking the protein at the end of the day, but I'm never hungry enough to eat eggs. I saw you get around 200g of protein a day and that's without shakes? If you don't mind, what does your diet look like?

Btw congrats on your win at the competition! Saw your pre-comp pics yesterday and it's a shame you didn't pull in the overall, but you should be incredibly proud of yourself. Must have taken a lot of dedication and willpower to get to the point you're at now.

 

[onerepmaximum]

Actually, during the day I don't have much of an appetite. It's after my workout that I have trouble controlling myself, because I'm up so late. So that Tuna Wrap should really help. I'd like to throw in a source of protein in the morning because I'm stacking the protein at the end of the day, but I'm never hungry enough to eat eggs. I saw you get around 200g of protein a day and that's without shakes? If you don't mind, what does your diet look like?

Btw congrats on your win at the competition! Saw your pre-comp pics yesterday and it's a shame you didn't pull in the overall, but you should be incredibly proud of yourself. Must have taken a lot of dedication and willpower to get to the point you're at now.

Thanks man, I have another contest on April 10 in Panama City, FL. Hopefully, the good ole boy network is a little less brazen down there.

Typically my diet is about like this (the numbers are off the top of my head, but they're pretty close)

0600 1 serving oatmeal with one serving protein powder mixed in 250cal 25pro
1000 Same as meal one
1100 workout
1230 Tuna or chicken or turkey wrap. Tuna wrap has 330 cals with 43 protein
1500 4 oz chicken breast 1 serving brown rice 220 cals 29 protein
1800 3 oz ground turkey breast w/2 scrambled eggs 230 cals 32 prot
2030 2 cups lowfat cottage cheese 320 cal 48 protein

That works out to be about 1600 calories and 202 grams of protein.

I know a lot of people don't like to use milk or dairy products as part of a cutting diet. My thoughts are as long as you stay under your BMR, you're losing fat. I also feel like your last meal should ideally have casein protein in it because it is absorbed more slowly and will help prevent muscle catabolism at night.

 

[Omegasox]

0600 1 serving oatmeal with one serving protein powder mixed in 250cal 25pro
1000 Same as meal one
1100 workout
1230 Tuna or chicken or turkey wrap. Tuna wrap has 330 cals with 43 protein
1500 4 oz chicken breast 1 serving brown rice 220 cals 29 protein
1800 3 oz ground turkey breast w/2 scrambled eggs 230 cals 32 prot
2030 2 cups lowfat cottage cheese 320 cal 48 protein

Thanks for taking the time to post up your diet bro, really appreciate it. I tried adding protein powder to my oatmeal & applesauce when I was bulking and it tasted absolutely horrid, I don't know how you do it, lol.

Do you think I'm alright with the chicken & broccoli prior to bed, or should I switch it up to cottage cheese as you do? Then I could substitute the chicken & broccoli for the Tuna Sandwich and cut out some carbs. Also, do you eat whole eggs or just the whites?

 

[onerepmaximum]

Thanks for taking the time to post up your diet bro, really appreciate it. I tried adding protein powder to my oatmeal & applesauce when I was bulking and it tasted absolutely horrid, I don't know how you do it, lol.

Do you think I'm alright with the chicken & broccoli prior to bed, or should I switch it up to cottage cheese as you do? Then I could substitute the chicken & broccoli for the Tuna Sandwich and cut out some carbs. Also, do you eat whole eggs or just the whites?

Yeah, taste is not always the best, but that can be part of the game sometimes. I pretty much stay hungry enough that it would have to taste pretty bad to not get eaten. I usually eat the whole egg. If you eat the whites it's less calories and almost as much protein, so you could do whichever you prefer. The reason I would say to keep the cottage cheese is because it contains slower releasing casein protein that will stay with you more of the night and hopefully spare more muscle. I wouldn't worry a whole lot about the carbs in your tuna sandwich. I'm not sure how you make it, so it could have too many calories, but in general, I would say don't sweat the carbs or fat as long as you are close to your targets for calories and protein.

 

[Omegasox]

Alright, take a look at this bro and tell me what you think.

(Calories) Carbs-Protein-Fat

-Cardio
Meal 1: 1 Cup of Oatmeal & Applesauce (400) 69-10-6
Meal 2: 2 Serving Protein Shake in Water w/ Flax Oil (330) 4-44-15
-Class
Meal 3: Tuna Sandwich (Can of Tuna, 2 Slices of 7 Grain Wheat Bread, 2 Slices of American Cheese, 1 Tbsp of Mayo) (570) 42-48-21.5
-Workout
Meal 4: Tuna Wrap (Wheat Wrap, Can of Tuna, 2 Tbsp Salsa, 1 Slice of American Cheese) (320) 26-39-6.5
Meal 5: 6oz Chicken & Broccoli (350) 11-51-10
Meal 6: 1 Cup of Cottage Cheese & 1 Serving of Peaches (220) 27-24-3

Totals come out to: 2190 Cal. - 190 Carb - 184 Protein - 60.5 Fat

Think I have room to throw in another shake to bump my protein over 200? Anything you would change? I know it doesn't need to be an exact science, but since I'm going to be eating this for a month or two, I'd like to have it right from the start.

 

[onerepmaximum]

That looks pretty good to me. Pretty well thought out. As big as you are, I think you do have enough lee-way to add another protein source, if you like. You know how I feel about shakes already, but if it's your only option, it beats a poke in the eye with a sharp stick. Please keep us posted.

 

[JKurz1]

bro...you are 6'3.......not nearly enough cals...IMO

 

[Omegasox]

Thanks for all your help, OneRep. Really nice to have the help from a respected person on the board who obviously has showed results.

JKurz: My activity level is shit right now with class and work. The only time I'm not off my ass is when I'm working out and doing cardio. You're about the same size as me I believe, how many cals are you taking in?

 

[JKurz1]

Don't take this the wrong bro, but my cal intake is totally irrelevant. True, I'm the same size, and true I'm in busy season right now where I sit in an office for about 11 hours a day, BUT my metabolism and your metabolism are completely different. I have NEVER counted a single calorie. I watch my carb intake, make sure to get 200-250g of protein and watch my fats/sugars.......prob. why I havent gained much weight over the last year......

 

[Omegasox]

Yeah I understand about the metabolism. I was putting on good weight with just 3,000 calories, that's why I don't wanna go much over 2,000 now that I'm trying to cut a bit. Like you said, I'm more concerned about getting the necessary protein, which is why I may need to throw on some more calories for the protein shake to breach 200.

 

[JKurz1]

Here's what works for me.........Increase your cardio to 5-6 days a week FIRST THING on an empty stomach.....don't eat for an hour afterwards......don't change from you 3,000 cal diet at all and see what happens. If you see no change, reduce your cals by 500 and keep up the cardio........20-1 says that works for you.........

Also, do me a favor a make sure your applesauce isnt loaded with sugar........

 

[Omegasox]

Also, do me a favor a make sure your applesauce isnt loaded with sugar........

Haha, it's not. I hate applesauce that's sweetened. And I do cardio 5 days a week on an empty stomach, plus with another shake my calories will be up to around 2500, so I'm pretty much doing just that.