please critique my cutting diet

[kevin7]

I'm 5'11, 180lbs and roughly 9% bf.. I want to maintain muscle and lose fat.

Let me preface this by saying I'm currently taking 20mg every day of anavar (btg) just to try to avoid muscle wasting.

Also, I work 7 on and 7 off in the ER so my 7 days of work are strenuous and I can only eat one solid meal while there.

typical work week diet:
8:30 1/2 cup of oats, 1 cup skim milk, 5-6 egg white
11:30 RTD shake with 2 carbs and 15 g protein, 2 g fat
2:00 Grilled chicken breast, green beans
4:30 the RTD shake mentioned above
6:30 workout
8:30 1/2 cup brown rice, whey protein (after cardio, I wait an houd to eat.. eat immediately after weight training
11:00 1/2 cup cottage chees, 1 tbsp flax, 6 egg whites

Non work week is basically the same, except I'll try to replace the RTD shakes with a meal of 30g protein, 10 carbs, 0 fat

I'll refeed every 5 days and have 200g protein, 500g carbs, 10-15 grams fat

I use glutamine, creatine, ALA, Vit C, Selenium too..

Thanks in advice for you help.. good karma to each response

kevin7

 

[kevin7]

bump..

 

[pushing_fe]

I think that it looks pretty good. The only thing that I would consider changing is the brown rice post workout. Brown rice only has a Intermediate GI level. I prefer to down a shake with some Maltodextrin after working out for a nice GI spike.

just my .02

 

[barnes3]

I think that it looks pretty good. The only thing that I would consider changing is the brown rice post workout. Brown rice only has a Intermediate GI level. I prefer to down a shake with some Maltodextrin after working out for a nice GI spike.

just my .02

I agree.....I usually down a protein shake and a small bottle of the new clear gatorade (less artificial junk). You are wanting to have simple carbs directly after you workout.


I would also replace one of your shakes with some real food->can of tuna, or a bunch a slices of turkey.....the reason being that the protein shakes go through your system too quickly.

I know that I can not be as scientific with terms as pushing_fe.. but this is my opinion, and pushing_fe or anyone else->if I have said something that is incorrect please correct me for I know for next time.

barnes3

 

[kevin7]

thanks bros and good karma to both of you..

since I'm cutting, how many grams of dextrose/maltodextrin would you recommend post-workout? Maybe around 40??

 

[plornive]

I think if you lift hard, you could and should redistribute some of your daily carbs to your post-workout shake and have maybe 60-80g of a maltodextrin-dextrose mixture with whey protein isolate (or hydrolyzed whey). Otherwise have some oats, but have quite a bit.

Check out Zeppelin's article in one of the issues at http://www.avantlabs.com

 

[pushing_fe]

40 is probably going to be a little low. I use N-Large2 regardless if I am cutting or bulking. It has 89 grams of carbs. I have read a lot of people say 50-100 depending on workout intensity, bodyweight, etc.