Diet Log

[ucdkid]

Let the cutting begin....

Ever since I started taking lifting/nutrition seriously, I 've never tried to diet. I started at 130lbs and now two years later I'm now up to 180lbs, not bad for two years of work. My diet consisted of eating as much clean foods as I can. Well I figure with summer around the corner, it's a good time to attempt my first cutting diet. My whole life, I've never had a visible six pack so thats my goal. I'll use this thread to track my progress and to make sure I keep with it for the next nine weeks.

My training split:
Mon-morning cardio:45 minutes
Tue-back/biceps
Wed-morning cardio:45 minutes
THur-chest/tris/shoulders/traps
Fri-morning cardio:45 minutes
Sat-legs/abs
Sun-OFF

I'm going to cycle my carb intake, higher on training days and less on off days. Use sundays as a refeed day once I get a few weeks into it. Wish me luck

Later
UCD Kid

 

[HANSEL]

Good Luck man!

BTW, Are you tracking calories?

 

[ucdkid]

DAY ONE

Start off at 174 lbs, worry about my bf later

Meal 1: Oatmeal/ whey
Workout: back/biceps
Meal 2: whey/dextrose
Meal 3: refried beans/chicken
Meal 4: Tuna/fiber one/fish and flax oil
Meal 5: Tuna/fiber one/fish and flax oil

How does this look? I would have had another meal but adding fiber one and a lot of water to my last two meals really keeps me full through the night. TIme to sleep, have morning cardio bright and early!!!

 

[HANSEL]

I doubt the fiberone is going to spike insulin

 

[Senior Woonaki]

kid - you have to track calories... Very important...

Go to:
http://www.nutri-facts.com/search.asp

figure out the caloric value of your foods... You probaly want to eat about 10xBW for starters...

also, i would try and avoid carb and fat combo's while dieting... So no fiber one and flax in the same meal... i also would not eat carbs in the last meal of the day...

the reason why you want to avoid the fat/carb combo is to avoid insulin spiking...

good luck, the first 2 weeks are usually hard but you will start seeing real results after that so it will become easier...

GOOD LUCK

 

[ucdkid]

Thank you for your input, it really helps

I am tracking calories, right now starting at 11xbw, will move it down to 10 when my progress slows down, but for atleast the next 3 or 4 weeks keeping it at 11xbw should be fine. I'd rather take it slow and ensure that I keep as much muscle as I've worked for over the last two years. There's no point in having a six pack if I don't have any muscle, so I'm not going to rush things.


As for the fiber one and efa's in the same meal, do you really think that will cause much of an insulin spike? I mean fiber one has 24g of carbs per serving,14g of it being fiber, and 0g of sugar. Then adding fish and flax oil to it would only help to prevent any sort of insulin spike. I was planning on using it throughout my cutting diet, since it's a pretty healthy snack and really helps control my hunger late at night, where I'm most vulnerable to binging. I know that combining high gi carbs and fat is just asking for fat gains, but I really think, if done right, that low gi carbs and healthy fats can be eaten while dieting-rather than just after postworkout. I think carbs lately have gotten a bad rap.

Again on days when I don't train and just do cardio in the morning, I'm planning on lowering my toal carb intake. Maybe having just one meal of oatmeal and whey, preferrably early on in the day, and fiber one later at night.

Let me know what you think

Later

 

[HANSEL]

I doubt the fiberone is going to spike insulin

 

[ucdkid]

Hansel-

I know we're in agreement- I was commenting on what Senior Woonaki had to say....

 

[ucdkid]

Day Two

-Morning cardio (low intensity 45 min) 2 NYC

-Meal 1: whey/efa's-230 calories

-Meal 2: oatmeal/whey-530 calories

-Meal 3: Tuna/fiber one/efa's-310 calories

-Meal 4: Turkey Burger/efa's-360 calories

-Meal 5: Tuna/Fiber one/efa's--310 calories

TOTAL CALORIES=1840

I can't believe how much of an appetite suppressant cardio is. For atleast three hours after finishing my morning cardio I have to force down food to stay with my meal plan. Does anyone know why this happens?

Another thing-
I'm plan on having only one carb meal when I'm not lifting, but wasn't sure if I should have it as my first meal post cardio, or if I should have it as my second meal? It probably doesn't make that big of difference , but I wanted to check.

NEW SOUTHPARK ON TONIGHT Jordan's Last Game

Later
UCD Kid

 

[Senior Woonaki]

as a rule i always try and go Carb/Pro or Fat/Pro. everyone is different but i have noticed the greatest losses following those rules... Make sure you write down how you feel and how your training felt in your log, it is a pain in the beginning but it will teach you alot about how you react to foods...

if you would like a to read about a pretty impressive transformation check out:
http://www.t-mag.com/nation_articles/256beast.jsp

This guy did amazing things in 14 weeks and he claims it was natural which makes it even more impressive......

 

[ucdkid]

DAY 3

-meal 1: oatmeal/whey 430 calories
-workout:chest/tris/shoulders
-meal 2: whey/dextrose 350 calories
-meal 3: beans/chicken 400 calories
-meal 4: tuna/fiber one/efas 310 calories
-meal 5: turkey burger/efa's 360 calories
-meal 6: tuna/ fiber one/efa's 310 calories
Total Calories= 2180

Feel great so far, no unexpected hunger, so I must be doing something right. I love the first few days of dieting ,the immediate water loss is always is incentive to keep going.

Later
UCD KID