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Cutting diet- critique - Apr. 20 2008 20:09:02
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antbfc
Posts: 156
Joined: Mar. 21 2006
From: St.Albans
Status: offline
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Just finished bulking and starting to get my cutting plan sorted. Here is my diet plan, any advise would be brilliant.
WAKE 08:00
Will consume some water before cardio
45 mins cardio. Jogging
09:00
bowl of oats roughly 50g
skimmed milk
2 large scoops whey roughly 45g (this is done as i cannot stomach that much food in the morning)
fruit
12:00
1 can of tuna
large salad
apple
14:00 PRE weight training
1 wholemeal pitta bread
strip of mackeral
salad
banana
14:45 Weight Training
15:30
2 large scoops whey protein roughly 45g protein
1 scoop dextrose 20-25g
18:30
pasta
chicken
vegetables
21:00 (or any time before bed?)
cottage cheese - unsure on how much
I would also appreciate anyones advise on how long, in their experience, it takes for a good cut to happen?
My stats
Male
Age 19
Body fat percentage 18.8%
14 st 7lb - 92.2kg
5 ft 9 - 1.76m
body fat mass - 17.3kg
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RE: Cutting diet- critique - Apr. 20 2008 21:13:15
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theiopener
Posts: 20542
Joined: Jan. 6 2007
Status: offline
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what was your bulking diet like, how much did you gain off of it per week and did you do any cardio?
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RE: Cutting diet- critique - Apr. 20 2008 21:31:32
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fraser
Posts: 2055
Joined: Jun. 18 2006
From: ABERDEEN
Status: offline
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How active are you during the day? Do you workout every day?
Maybe consider the changes in bold below, reasons for them are:
There's a lot of protein in the 9am meal if you count the whey+ pro from milk and oats, you could drop the whey to 30g or so.
It's very low in healthy fats in general, and when you do have it (the mackerel) it's pre-WO, where carbs are a more useful fuel.
Make sure the pre-WO banana isn't quite ripe, green bananas give a slower release of energy
Depending on how you handle carbs then you might not want dextrose PWO, a slower carb source will do the job too. If you can handle sugars then it's not a problem
Keep the portion sizes in check; rough guides for evening meals below
Make sure you're drinking plenty of water.
If you want to supplement with anything to improve energy levels while in a deficit you might want caffeine before cardio or the gym, and green tea is a good product.
Most folk aim for between 1-2lb weight loss a week. Check out the shape up comp for an idea of what you can expect, some good journals around too!
quote:
ORIGINAL: antbfc
WAKE 08:00
water
45 mins cardio. Jogging
09:00
bowl of oats roughly 50g
skimmed milk
30g whey
fruit
12:00
1 can of mackerel
large salad
apple
14:00 PRE weight training
1 wholemeal pitta bread
tin of tuna
salad
banana
14:45 Weight Training
15:30
2 large scoops whey protein roughly 45g protein
1 scoop dextrose 20-25g
18:30
pasta roughly 30-40g
chicken- 1 large breast
vegetables- decent portion and variety
21:00
cottage cheese 200g
add some healthy fats in here too- maybe a few tspns of PB, a handful of almonds/walnuts/seeds etc, or flax caps
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RE: Cutting diet- critique - Apr. 21 2008 19:52:38
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antbfc
Posts: 156
Joined: Mar. 21 2006
From: St.Albans
Status: offline
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Ok thanks for the responses.
I am going to be taking a 4-6 weeks off work so this cutting diet is going to be during that time, so i am not going to be doing an awful lot, relaxing when i'm not training. Hence why i have not tryed to revise my bulking diet, as i have an active job.
how about this -
WAKE 08:00
water
45 mins cardio. Jogging
09:00
bowl of oats roughly 50g
skimmed milk
30g whey
fruit
12:00
2 strips of mackerel
large salad
apple
14:00 PRE weight training
1 wholemeal pitta bread
tin of tuna
salad
banana
14:45 Weight Training
15:30
2 large scoops whey protein roughly 45g protein
1 scoop dextrose 20-25g
18:30
pasta roughly 30-40g
chicken- 1 large breast
vegetables- decent portion and variety
21:00
cottage cheese 200g
1 tablespoon flax seed oil
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RE: Cutting diet- critique - Apr. 22 2008 0:01:52
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fraser
Posts: 2055
Joined: Jun. 18 2006
From: ABERDEEN
Status: offline
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 good to go imo!
let us know if it all goes horribly wrong
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RE: Cutting diet- critique - Apr. 22 2008 21:45:09
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antbfc
Posts: 156
Joined: Mar. 21 2006
From: St.Albans
Status: offline
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No worries, thanks very much for you help :-)
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