Cycle and Diet update.

[marvelous54]

As many of you know I had a bad experience with the cutting diet I chose and my bp sky rocketed. I have since adjusted my diet and want to get some comments and/or advice. I just completed my third week of a 12 week sust only cycle (+liqudex to reduce water retention). I've only lost 2lbs but I've lost a full % point in bf and I can tell a difference in my abs. Heres the new diet. Critique away!

8am WO 1
45-60 min cardio
Cal f c p
9am Meal 1
Protein Shake 282 3 12 50
1c oats 226 4 39 9
2 egg whites 33 0 1 7

11am Meal 2
4.5oz Ck. Breast 110 2 0 24
7oz green beans 35 0 8 2
7oz pintos 180 0 32 11
2 egg whites 33 0 1 7

1pm Meal 3
Gatorade Shake 370 8 54 20
2 egg whites 33 0 1 7

3pm Meal 4
4.5oz Ck. Breast 110 2 0 24
1c Sweet Pot. 182 0 42 3
Salad w/ff dres. 49 0 10 1
2 egg whites 33 0 1 7

5pm Meal 5 Pre-WO
Gatorade Shake 370 8 54 20
2 egg whites 33 0 1 7

6pm WO 2
1hr weight trng

7:30pm PWO
Protein Shake 282 3 12 50
2tbsp Honey 120 0 30 0
7oz Salmon 210 7 0 35
Salad w/ff dres. 49 0 10 1
2 egg whites 33 0 1 7

Flax and Fish oils 60 6 0 0
(w/meals)

Totals 2812 43 306 282
14% 44% 42%

Starting Stats/Current
31yrs
5'10
250/248
16%/15%

 

[njmuscleguy]

you seem to like egg whites *grin*

I would probably increase the amount of protein from other sources in each meal and skip the egg whites (except for breakfast)... so have more chicken, or more fish, etc... as for breakfast, have 6-8 egg whites (or more) and skip the protein shake... have your oatmeal and add a banana...

for PWO - not sure what your protein shake is but protein + dextrose or maltodextrin is simple and works well... then I'd wait about an hour or so and then have your salmon & salad and add in a complex carb like sweet potato or whole wheat break or brown rice...

right before bed, throw in one more shake (protein + water + flax oils)...

I'd also try spacing out the meals to every 2.5 - 3 hours, give your body time to digest each meal... just my preference

 

[marvelous54]

Thanks NJ for the input. Very helpful info. I'm guessing you like dextrose better than honey. I always preferred honey because of the quick digestion (it's body ready energy due to the fact that it has already been digested by the bees). Is there reason you prefer dextrose?

 

[njmuscleguy]

Thanks NJ for the input. Very helpful info. I'm guessing you like dextrose better than honey. I always preferred honey because of the quick digestion (it's body ready energy due to the fact that it has already been digested by the bees). Is there reason you prefer dextrose?

honestly, there's no real reason... I guess one could say because dextrose & maltodextrin are higher GI than honey, so more quickly spike insulin levels... I don't see why honey can't be used though

 

[marvelous54]

honestly, there's no real reason... I guess one could say because dextrose & maltodextrin are higher GI than honey, so more quickly spike insulin levels... I don't see why honey can't be used though

Thanks again bro. I did some research on my own, not that I dont trust you but I just like to be sure, and I think your recomendations will be helpful. I appreciate the help.

K to ya