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this diet look complete?

theoak01

theoak01

New member
Im cutting and never been to good at cutting and havent cared about it until now,so here is what I eat in a day

meal1 Turkey Sandwhich double meat,on 100%whole wheat
meal2 1/2 cup rice with 1 can tuna mixed
meal3 same as 2
meal 4 chicken breast with 1-1.5 cup veggies
meal5 (if hungry) either meal 1 again or 2

supps I am taking are
multi vit 2 tablets(to many ingredients to list,but its centrum brand
Garlic 1000mg 2 times a day
Potassium sparing diuretic 2 tabs a day
A thermogen pill of some sort(it was free)
-contains ephedrine alkaloids 10.5mg
brewwers yeast,thyro-tonics,thermo-genics,salicinic-ades,adapto-genics,ener=genics,diuretix,detox,and imuno-protectives
1 pill with each meal
500mg of evening primrose oil(again free)only taking because of GLA content and omega 6 dose also has 13.6iu of vit e with rosemary and thyme for anti oxidant properties 2 pills 2-3 times a day

also running 100mg of prop eod for 6 weeks
trying to cut up hard before I bulk again
 
What is the macronutrient breakdown and how many calories are you totalling?
At a first glance it looks like not enough food.
 
You need to take more omega 3s (fish or flax seed oil)

Primrose oil is NOT a substitute to those oils
 
not exactly certain the break downs,prob 60 pro,30carb,10 fat or somewhere in that ballpark and id figure 1500-1700 cals

I agree about more efa's,just gotta pick some up,I actually have gained weight in the last week but look leaner,so somethings working,and Im not certain I should add more food or back the cardio down some
 
I agree with not enough cal. Are you staying full throughout the day? Switch to a multi grain bread, more fiber. Eat more veggies and spread them out throughout the day. What about good ole H2O. Are you drinking any. How about digestive enzymes? The posted diet is an allright start but definetly needs tweeking.
 
Ive adapted fairly quick to the low cals and am comfortable until its time to eat again,multi grain bread sounds good,I will also throw in a cup or two more of veggies
and I am drinking about 1-2 gallons a day depending on if I train that day or not

thanks for the help guys,Ive never been good with this cutting thing
 
How long have you been doing this for and what is your current weight?
1500-1700 cals seems low, so you might have to increase that.

Other than that, here are a few comments on what you have posted:
- hope you are eating brown rice with meals 2 and 3
- i suggest you avoid starchy carbs in the evening, so make meal 5 more like meal 4
- like Anthrax said, you definitely need more EFA's
 
If you are getting that many calories, it is from that sandwich. I would say probably do something else, like ground turkey and you will be able to add one or two meals. Do the math though to make sure the numbers you are working with. Calorieking.com or nutriondata.com are good websites to see what you're taking in as far as calories, carbs and protein. I wouldn't go too much below 1300 calories to cut without getting catabolic.
 
onerepmaximum said:
If you are getting that many calories, it is from that sandwich. I would say probably do something else, like ground turkey and you will be able to add one or two meals. Do the math though to make sure the numbers you are working with. Calorieking.com or nutriondata.com are good websites to see what you're taking in as far as calories, carbs and protein. I wouldn't go too much below 1300 calories to cut without getting catabolic.
Click to expand...

thanks for the sites bro,Ill add it all up and see where I am at,Im about your height and love the results your getting so I decided to try a low cal diet like your on in hopes to shred up nice, and Ill check out ground turkey and see if I can get rid of the sandwhich
 
I think the low cal thing is the way to go. My cals are still around 1600 a day, but I'm doing a few other things to keep me from going catabolic. I have been eating meatless burgers too. I'm not a vegetarian or anything but they are 70 calories and have about 15g of protein. I posted a sample diet on my pics thread, not sure if you saw it or not http://www.elitefitness.com/forum/showpost.php?p=3401304&postcount=60

With those web sites you can see what foods will fit in there to take the place of things you can't get or don't like or what not. Let me know if I can help at all.
 
ok figured out where I am at 140gram protein= 560cals,414.8 from carbs 180 cals from fat so 1154.8 cals(thought I was higher) plus im burning about 300 in cardio 3times a week,so I think I need to add more efa's to get my cals up right? or should I add more of something else also

also my breakdown is 49 pro,36 carb,15 fat
 
thanks bro,I think I may add a shake in the mix,Im not sure if I can stand anymore tuna and chicken is to costly for me
 
TheOak01 said:
thanks bro,I think I may add a shake in the mix,Im not sure if I can stand anymore tuna and chicken is to costly for me
Click to expand...
I understand that. Check out ground turkey, canned salmon, eggs or those meatless burgers. A few brands are Morningstar, Boca or Gardenburger. A lot of people don't advocate milk or cottage cheese for cutting, but I say if it fits into your daily calorie count and you like it, go for it.
 
excellent,thanks again man ,cant wait till I start melting the pounds away,only problem I may have is I workout at night,usually 10pm or so,which could hurt me carbwise
 
Last edited:
You doing cardio only 3 times a week? Try it 7 or so, that is if you are keeping it at a low HR. Try regular cardio one week and HIIT the next. Mix those things up and with that few calories, results are sure to come.
 
makes sense I can up it to 5 times a week max on top of training,which should help

Ive made up a new diet plan of 1630cals that I think will work,I just combined aspects of onereps diet he posted with mine and this is the outcome

1 1/3 cup oatmeal,2tbsp pb
2 1 can tuna,1/2 cup rice
3 1 can tuna 1 egg,1/2 sweet potato,or reg potato
4 chicken breast,1.5 cups of mixed veggies
5 turkey sandwhich on multi grain
postworkout,about 12am- 1 can tuna,1 egg,2tbsp pb

better?
 
TheOak01 said:
makes sense I can up it to 5 times a week max on top of training,which should help

Ive made up a new diet plan of 1630cals that I think will work,I just combined aspects of onereps diet he posted with mine and this is the outcome

1 1/3 cup oatmeal,2tbsp pb
2 1 can tuna,1/2 cup rice
3 1 can tuna 1 egg,1/2 sweet potato,or reg potato
4 chicken breast,1.5 cups of mixed veggies
5 turkey sandwhich on multi grain
postworkout,about 12am- 1 can tuna,1 egg,2tbsp pb

better?
Click to expand...
Yes, that is looking better. If anything, I would say that it's ok to take in some carbs after your workout. Even if it is 12 am. If you did things right in the gym, it's going to right to glycogen replenishment anyway. Just don't overdo it. I also learned that 2 tbsp peanut butter gives a lot of calories for a little protein. I may keep it in there once a day for some fats, but I might replace it with protein powder the other time. That's how I do my oatmeal these days. 1 scoop of protein powder mixed in tastes pretty good, too.
 
ChewYxRage said:
anyone else think that 5-7 days of cardio on that low of calories will be causing some catabolism?
Click to expand...

It will
But if you want to cut quickly you'll have to lose some lean mass/muscle along with fat
 
ChewYxRage said:
anyone else think that 5-7 days of cardio on that low of calories will be causing some catabolism?
Click to expand...
I believe that if you do cardio for about 45-60 minutes and not much more, you will be ok. Your body will choose to catabolize muscle over fat, until you reach a certain point.
 
Guys, he said in his first post that he is running 100mg of prop eod for 6 weeks, which will minimize catabolism. Regardless, I still think that 7 days cardio is overkill. He should be fine with 5.

Oak, your revised diets is much better, however you are still lacking EFA's. Except for the PB, there aren't any other fat sources in the diet. Replace the morning PB with egg whites and add a couple of tablespoons of flax or UDO's in your meals, e.g. with the mixed veggies.
 
thanks guys,Onerep,Ive been doing the powder with oatmeal lately,and your right its great

Ill add in more efa's for sure,gonna grab some flax today,do you think liquid is better than pills? I assume so,and probably cheaper

and I have added deviled eggs to the mix 2-3 times a day

as for my cardio Ill stay with the time I am(30mins) for now since my knee is a bit tender,but may up it to 45 once it gets better,and 5 days a week is all I can fit in schedule wise,anymore I think is overkill aswell,Im trying to save as much lbm as possible

thanks again guys
 
TheOak01 said:
Ill add in more efa's for sure,gonna grab some flax today,do you think liquid is better than pills? I assume so,and probably cheaper
Click to expand...


Most definately get the liquid.

It takes way too many capsules to equal a decent amount. I made the mistake of the buy the pills at first.....I still got 'em. The little bottle of flax oil isn't very expensive and it last quite a long time....for me anyway.
 
TheOak01 said:
how long does it stay good if I keep it in the fridge?
Click to expand...

It should be written on the label

Otherwise, just smell it
If it stinks then it got rancid => throw it away
 
looks good man. one suggestion: you said that price was a concern - you can alternate flax oil with natty peanut butter or almonds - it's cheaper and will give you some variety (which is important for keeping you sane while cutting).

keep us updated.
 
^right......................we all love our natty pb!!! personally it's rare that I don't eat 2 jars a week (while bulking!).

but as someone informed me a little while ago....the protein in PB isn't a complete protein.....so just keep that in mind.
 
I mix them up through the day,I find natty pb is good at night just before bed so I stay comfortably full until morning,where flax in a shake or on tuna wouldnt cut it,I get my flax dirt cheap though so I think this will be affordable
 
Not to jump into this thread late but comments:

1. Tell me PB != Peant Butter. Oatmeal and Peanut Butter as a meal? Especially after cardio? Very unwise.
2. Your on gear, unless those cans of Tuna are HUGE, why is your protein so low?!
3. Protein+Fats postworkout (Yes I read the post that said minimal amoutns of insulin is needed to effect amino uptake) but seriously, this is the one time your body is going to use those carbs correctly, why are you having fat-post workout so late as well (Fat+Sleep+Starving muscles = Not so good idea)
4. 140 grams of protein? WHY IN GOD'S NAME?!?
 
natty pb has more protein then regular,11g for 2 tbsp,and the oats are my carbs to start the day,I do all my working out at night so I have been having a small meal,Ive mixed it up and have been having whoe wheat wraps which are a nice treat

as for low protein intake,Im actually up 5 lbs since I started the diet but it could have been muscle I lost trying to diet without aas between x-mas and the cycle,but I do believe I look better,more seperation in my shoulders and pec/delt seperation,small progress in the abs,

but I figure I am doing cardio burning just over 400cals 5 times a week,thats about half a pound a week or more,yet the results dont seem to be there

any suggestions why
 
TheOak01 said:
makes sense I can up it to 5 times a week max on top of training,which should help

Ive made up a new diet plan of 1630cals that I think will work,I just combined aspects of onereps diet he posted with mine and this is the outcome

1 1/3 cup oatmeal,2tbsp pb
2 1 can tuna,1/2 cup rice
3 1 can tuna 1 egg,1/2 sweet potato,or reg potato
4 chicken breast,1.5 cups of mixed veggies
5 turkey sandwhich on multi grain
postworkout,about 12am- 1 can tuna,1 egg,2tbsp pb

better?
Click to expand...

*sighs*

Meal 1- Mixing carbs and fats..breaking perhaps one of the most important rules of fat-loss
Meals 2-5 - GET YOUR PROTEIN UP!!!! AHH!
1. Test isnt as anti-catabolic IMHO as everyone would like to belive, it increases both turnover and degredation and having less than 1g per pound of bodyweight while dieting is NEVER A GOOD IDEA.
2. 16xx calories - 400 (from cardio ) 1200 calories with less than 140g of protein. Look at PSMF studies at these calorie levels and note that where protein was low, majority of muscle loss was from muscle.

Why are your carbs so high? Add in R-ALA if you insist on having so many carbs (note that AAS fuckins with insulin sensitivty and if your naturally chubby, it is probably already bad)
 
I believe thats the meal onerep is using for his first meal and he is under 4 weeks out from a show,but that meal has more a less been replaced with a turkey wrap,I have also changed my post workout meal to a shake with 50g dextrose and I have added flax to veggies and such,also meal 5 has been switched up to 8 egg whites and 1/3 cup oatmeal
 
1 turkey wrap with lettuce and diana sauce
2 1 can tuna,1/2 cup rice 1tbsp flax
3 1 can tuna ,1/2 sweet potato,or reg potato
4 chicken breast,1.5 cups of mixed veggies 2 tbsp flax
5 8 egg whites 1/3 cup of oatmeal
postworkout 1 scoop of whey with 2 tbsp flax 50g dextrose,starting today once I get it,in water

fyre from ology has helped me out and I may aquire her services as I get ready for the show I want to do in november
 
It is only 4 more. Right now you might need some more protein. Aren't you under 125 grams, by my calculations.
 
I had thought closer to 140,which has been working fine with no catabolism,and I think Ive added muscle since I havent lost weight ,which makes no sense with all the cardio Ive been doing
 
keep up what is working. I must be off on your portion size. Remember, calories in verse calories expended equal fat loss.
 
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