Lokk at this cutting diet.

[Nalesniki]

My friend is going to cut and do 50%protein/20%carbs/30%fat. His weight is 175lbs, don`t know his bf%, but his measurements are, chest - 44 inches, arms - 16 inches, waist - 35 inches, hope this will help you to estimate his bf%. I guess his calorie intake should be around 1900-2000. What do you think? Food will be only oatmeal, chicken breasts, eggs and nothing more. How often to do carb-up day?

Diet looks like this:

Meal 1:
3 eggs, 150 grams chicken breast, 20 grams oatmeal, tbls. extra vergine cold pressed olive oil.

Before cardio 10 grams of BCAA
Cardio or weightlifting
Immediately after cardio or weightlifting 10 grams of BCAA with 30 grams of glucose, 30 min after 50 grams of egg white protein (he won`t get whey, can egg white protein be a some kind of substitiution?).


Meal 3:
200 grams chicken breast, 20 grams oatmeal, tbls. olive oil

Meal 4:
200 grams chicken breast, 20 grams oatmeal, tbls. olive oil

Meal 5:
200 grams chicken breast, 10 grams oatmeal

Meal 6:
50 grams of egg white protein, tbls. olive oil



Weightlifting 4 days a week. Cardio - HIIT 2-3 times a week on non-training days, not sprint but boxing, 2 hours after breakfast. Will boxing be good? At least whole body is working and it`s VERY tiring just like sprint. How long do you reccomend to do it and what intervals? 30sec boxing 30 sec rest? 15min-20min?


Please critique this diet and training , I would be very appreciated. Thanks in advance for answer.

 

[Mr.X]

My friend is going to cut and do 50%protein/20%carbs/30%fat. His weight is 175lbs, don`t know his bf%, but his measurements are, chest - 44 inches, arms - 16 inches, waist - 35 inches, hope this will help you to estimate his bf%. I guess his calorie intake should be around 1900-2000. What do you think? Food will be only oatmeal, chicken breasts, eggs and nothing more. How often to do carb-up day?

Diet looks like this:

Meal 1:
3 eggs, 150 grams chicken breast, 20 grams oatmeal, tbls. extra vergine cold pressed olive oil.

Before cardio 10 grams of BCAA
Cardio or weightlifting
Immediately after cardio or weightlifting 10 grams of BCAA with 30 grams of glucose, 30 min after 50 grams of egg white protein (he won`t get whey, can egg white protein be a some kind of substitiution?).


Meal 3:
200 grams chicken breast, 20 grams oatmeal, tbls. olive oil

Meal 4:
200 grams chicken breast, 20 grams oatmeal, tbls. olive oil

Meal 5:
200 grams chicken breast, 10 grams oatmeal

Meal 6:
50 grams of egg white protein, tbls. olive oil



Weightlifting 4 days a week. Cardio - HIIT 2-3 times a week on non-training days, not sprint but boxing, 2 hours after breakfast. Will boxing be good? At least whole body is working and it`s VERY tiring just like sprint. How long do you reccomend to do it and what intervals? 30sec boxing 30 sec rest? 15min-20min?


Please critique this diet and training , I would be very appreciated. Thanks in advance for answer.

The diet look ok, I just don't see how he will not get sick of all that oatmeal. His carb up can be every 10 days for now, and can be every 7 days as he gets leaner.

Boxing is a good from of cardio, I would recommend about 15 min in 1 min/30sec (box/rest) intervals.

Mr.X

 

[MiamiStyle245]

Whats up mr.x...the swole diet is going good. I told him you sent me. Do you box at all personally. I have a heavy bag at the house. I usually do three minute box/1 min rest intervals. Do you throw certain punches certain amounts or do you just beat the bag at random? If you've got a boxing workout regimin I would like to take a look at it. I've got a book called the boxer's workout. It is pretty worthless.

Sorry to get of subject on your thread Nalesniki... If I were you, I would suggest to my friend to get some whey, eat the 100gr of oats a couple of hrs after workout in one meal, get some dextrose for post workout shake. Concentrate the carbs around workouts. Check out Mr. X's TKD. That is similar to what I am doing and the results are good. Why not switch the cardio to empty stomach? Maybe something longer and lower intensity. Kind of hard to do low intensity boxing, but I have tried it. Just punch lightly and continuously, do some footwork, etc. Also, I would switch the workout to later in the day if possible and do the low intensity cardio daily. Good luck.

 

[Legion Kreinak2]

In terms of bag training drills, you can do some combinations, trying to work on how quick you can retract your arm after a quick jab. Jab, jab, crossover. Jab, jab, hook. Just beat on the damn thing.

 

[Mr.X]

Whats up mr.x...the swole diet is going good. I told him you sent me. Do you box at all personally. I have a heavy bag at the house. I usually do three minute box/1 min rest intervals. Do you throw certain punches certain amounts or do you just beat the bag at random? If you've got a boxing workout regimin I would like to take a look at it. I've got a book called the boxer's workout. It is pretty worthless.

Sorry to get of subject on your thread Nalesniki... If I were you, I would suggest to my friend to get some whey, eat the 100gr of oats a couple of hrs after workout in one meal, get some dextrose for post workout shake. Concentrate the carbs around workouts. Check out Mr. X's TKD. That is similar to what I am doing and the results are good. Why not switch the cardio to empty stomach? Maybe something longer and lower intensity. Kind of hard to do low intensity boxing, but I have tried it. Just punch lightly and continuously, do some footwork, etc. Also, I would switch the workout to later in the day if possible and do the low intensity cardio daily. Good luck.

Back years ago I did some Muay Thai, so I do box. However, my joints are killing me, so I try to stay away.

Mr.X

 

[MiamiStyle245]

Sometimes I just go at it for low intensity 45 min continuous. When I do intervals, I will go all out for 2-3 minutes, then rest for .5-1 min. Other intervals that I do is forty jabs, forty crosses, 30 jab/cross combo, then 20 jab/cross/hook combo...gets you BURNING...that would be one interval, then rest, then repeat sequence