Cutting issues

Hi
 
Im on a cutting diet 5 foot 10 weight 75kg bodyfat 20% which I hope to reduce
 
I train 4 times a week - 2 cardio and 2 weights
 
Cardio
30 minutes treadmill where I would run approx 3.5 miles
2000 meters on rowing machine
10 minutes on crosstrainer do approx 1 mile
10 minutes on stepper doing approx 1 mile
10 minutes on bike do approx 1.5 miles
 
I burn approx 900 calories per session
 
Weights are all machine based hope to move to free weights in a few weeks burning around 300 calories per session
 
Diet
 
Meal 1  7 am protein shake and museli
Meal 2 10 am 100g nuts and fruit bowl
Meal 3 1 pm Ham on Brown wholemeal  bread
Meal 4 3pm Wrap with chicken and peppers
Meal 4 6 pm Brown rice salmon and green beans
 
What ye reckon is this part of cutting or not getting enough carbs?
 
Also do you know any good meal subtitute packs I could carry in car incase I miss a meal
 
Thanks
Noel

If it was me personally!, some people might state different.

1.  I would have my main carbs to breakfast snack and lunch then after meal 3, my carbs would come Veg,i.ebroccoli, green beans, corgettes, pepper, avocado, i would add in healthy fats .

Hi,

How long have you been following that and what have your results been like so far?

hi

about 2 months lost some weight but alot of chest mass this may be due to fat on chect or carb deficient im about 300  in calorie  deficeny at the moment

would this help i wonder?

http://www.myprotein.co.uk/mp-max/weight-gain/

Thanks
Noel

What are the breakdowns of fat/protein/carbs - you only mention what you're eating, not how much.

It's very difficult to say given you don't fully breakdown your diet, but I would say as some potential changes:

-Get rid of the 6pm carbs, perhaps have an egg white omelette with the salmon.
-Have a casein shake before bed.
-Reduce either the time or intensity of your cardio sessions and add an extra one each week. In my opinion 900 calories an hour is too much and I suspect you'll be losing some tissue in these sessions.

The above are dependant on training times and how much you're eating though, so post it up!

Age: 21
BW: 92.6kg
Bench: 105kg
Squat 145kg
Deadlift: 205kg

Goal:

Bench 100x6, Squat 165, Deadlift 220, at BW < 88kg

Hi
That comes up as 1900  calories approx and says I need approx 3300 for my activity level!

Also 109 g protein
I need to start eating do I or will this result in fast weight loss
I want to lose weight not muscle how can I avoid this?
Thanks
Noel

Well I'm not sure that you're eating enough then.

I would also recommend spreading your cardio out if you can, for example 4 x 40-45min sessions a week.

What is your weights routine like?  If you're doing just machines and not doing much on them, don't expect your chest to have increased in size!!

For emergency rations in the car, I would suggest:

Bag of ricecakes or oatcakes (similar to pack of crisps)
Bag of dried fruit / nuts / seeds
Beef jerky
Protein bars

My car always had:
Bottles of water - 1 for the car and 1 for me 2l each
protein bars
MRP sachets
Shakers (at least 2 clean ones)
Rice Cakes
 and thats on the trips when I didnt have a packed cool bag!

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Les Willis: Nutrition Consultant, Healthy Action.
31st March 2012 @ 2:30 Andy Bolton Seminar.

Hi
 
Ya I push myself hard in gym on weights will move to free weights soon
 
As a matter of interest how will breaking up cardio help?
 
Thanks for all the replies
Noel

Well 2 x 60 mins = 120 mins
4 x 45 mins = 180 mins    

Also often some people find doing shorter sessions but more of them is more sustainable.