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Cutting diet for critique - Apr. 29 2008 17:10:33
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Strumpus
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As I'm changing my diet, I'd like to get whatever feedback people are willing to offer.
I'm 5'8", 14st 11lbs and about 24%ish. BF with a very sedentary lifestyle apart from the gym. Looking to lose around 20lbs of fat over the next 3 months or so. Will be using 4/week 45mins steady-state cardio (AM and unfuelled where possible). Will also be supplementing with Cissus-drol and Mass FX Max Strength for 8 weeks and then megadosing X-Lean for 4-6 weeks.
Will be using this diet to cut on:
7:30am - 2 x poached eggs on one piece wholemeal toast. 30g whey in water.
10:30am - 125g chicken or tuna or mackerel with either green salad or 60g cous-cous and veggies or green leaves and a small tortilla.
1:30pm - quark shake: 250g quark, 1tsp peanut butter, 20g whey, 5g flax powder, 1 banana, 400ml skimmed milk.
4:30pm - 2 x poached eggs on one piece wholemeal toast. 30g whey in water. Fruit - handful dried or 1 piece fresh.
8pm - 200g beef or chicken or fish with 50g curly kale, 50g potatoes or sweet potatoes or long-grain rice.
11pm - 250g cottage cheese with pineapple.
On workout days (I train at 2:00-3:00), I add 50g oats to the quark shake for pre-wo carbs and have a PWO shake of 60g whey, 50g malto, 30g dextrose.
So, on non-w/o days it's about 2600 calories, 300g protein, 150g carbs, 100g fat.
On w/o days, it's 3500 calories, 350g protein, 250g carbs, 120g fat.
Any feedback or suggestions for improvements will be appreciated. Time will tell whether calories are low enough for cutting, but they're about 500 below my old bulking diet on w/o days, and about 1000 below on non-w/o days.
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RE: Cutting diet for critique - Apr. 30 2008 21:08:57
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James
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From: healthyaction.co.uk
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You have the basic principles but:
1) I think it's too calorific for a sedentary person - cut the portions of protein foods and some carbs.
2) Vary it day to day - eact different veggies
3) Eat even more veg than you are
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RE: Cutting diet for critique - Apr. 30 2008 22:56:20
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Strumpus
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Thanks for the feedback.
I did wonder a bit about the calories, especially on workout days. I was a bit surprised, to be honest, when I added up the calories for my w/o day diet that they came out so high.
I imagine the best bet would be to reduce the size of the evening meal, since this is the largest single source of calories? Perhaps too many calories in the quark shake as well?
I'll also try to take on board what you say about eating different veggies. I do tend to find something I like and become addicted to it for a short period, then suddenly go off it and switch to something else - especially with veggies. At the moment it's kale I am craving and having with every evening meal (dash of balsamic vinegar, splash of olive oil and a pinch of salt -mmmm). A few weeks ago it was piles of rocket, before that raw spinach, before that savoy cabbage, etc.
I'll try to switch it up a bit more frequently, and also add raw carrot to some meals. Maybe raw pepper too, and any other veggies I can think of that can be eaten as snacks without preparation.
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RE: Cutting diet for critique - May 1 2008 15:59:38
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James
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From: healthyaction.co.uk
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quote:
I imagine the best bet would be to reduce the size of the evening meal, since this is the largest single source of calories? Perhaps too many calories in the quark shake as well?
you can reduce portions from each meal from 10.30am one really. - cut couscous down to 30g, for instance
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RE: Cutting diet for critique - May 1 2008 17:59:35
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Strumpus
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Ah right. I will do that, then. I'll have a play around with the serving sizes and try to bring it down by... would you say, 500 calories per day?
Thanks again.
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