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please review cut diet - Apr. 28 2008 16:43:12
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zosh
Posts: 61
Joined: Mar. 14 2006
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A representative weekday:
Post-cardio: 1 protein bar and black coffee
Noon: Lean pork stew with fresh vegetables
Mid-afternoon: same as noon
Post-lifting: soy-protein fruit drink
Dinner: salmon and salad drizzled with olive oil
After dinner: some fruit
So, the primary changes are smaller breakfast (though still containing carbs), replacement of starchy carbs with fibrous vegetables for lunches, and restriction of fruit to one serving per day other than protein drinks (I used to eat fruit whenever I felt like it).
I suspect the timing of the fruit is not optimal, but it is convenient, and I think the total caloric reduction should be the most important factor. If I don't seem to be making any visual progress after a month or two, I may move that to a mid-day meal.
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please review cut diet - Apr. 28 2008 16:48:34
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1MR
Posts: 10467
Joined: Nov. 5 2006
From: Preston, UK
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At face value, it doesn't sounds ideal. More info needed. Portion sizes, stats, goals, training and details (IE whats a protein bar?)
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RE: please review cut diet - Apr. 28 2008 17:13:40
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zosh
Posts: 61
Joined: Mar. 14 2006
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I make the protein bars myself. They are about half protein (protein sources are isolated soy protein, tofu, and eggwhite, with two whole eggs for binding) complex carbs (oats and whole wheat) with some dried fruit and a bit of brown sugar for flavor. The nutrient profile is pretty good.
Portion sizes are such that each meal contains 30 grams or more of protein. I'm on the small side, so that is probably more than it looks like at first glance (relative to my weight).
How do you think I could improve it? My basic guidelines were to create a moderate caloric deficit by replacing non-breakfast and non-postworkout carbs with fibrous vegetables, eat less fruit (to cut down on sugar); I think I'm still getting a decent amount of good fats (for example, the olive oil drizzle).
Though this isn't exactly diet info, the training I am using to support this is 20 minutes morning cardio 6 days per week, and slightly higher reps during lifting (around the 8-12 range rather than the 5 I was doing for strength previously).
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