A few weeks ago i posted a cutting diet which i was going to use as my 12 week target to get from 17 nor 18 % bf down to very visible abs, unfortunatley i hurt my knee so couldnt do the cardio ect. Here is my new diet and training times as im better and traing differently, what do you think.

Age- 22
Sex- male
Height- 5'11
Weight -12 st 10 lbs
Bf- Well a beer belly

Training day diet-

6.30 AM- Wake up - black coffee

6.45 AM - 50 mins cardio

7.30 AM - bowl of oats 30g skimmed milk, 30g whey in water-
25g carbs, 5g fat, 30g protein- 260 cals

10.30 AM - Chicken breast sandwhich (wholemeal bread), salad, apple.
approx 30g protein, 40ish g carbs, minimal fat- 300 cals

1.30 PM - 30g whey in water, bannana


2 PM - Train - 1 hour heavy weights - 15 mins cardio

3.30 pm - bannana, 40g whey with water - 160 cals

4.30 pm - tin of makerall 90g drained weight, 30g basmati.

7.30 PM - salmon fillet / makerall, veg, 1 small sweet potato
30g protein, 15g fat, 40g carbs- 400ish cals

10.00 pm - cottage cheese 150g, pistachio nuts and hazelnuts (mall handfull)

Also 5-6 green teas a day!!

Hows this guys, ok for my goals???? Will i achieve them in your opinions/ experiance????

Finally is there anything else i can do to assist myself in bf loss, i.e eca stacks ect i have been told about these but am unsure what they do ect and how to do them?

Seems a bit severe to me in terms of total cals. I didn't get to 1500 cals when I totted it up in my head.I'd add another meal at 4.30 if possible.

Edit -I'd also have something pre workout too as it's 3.5 hrs from your last meal before yuo hit the gym

cheers Pagan, i've added one at 1.30 pm, just before training. What would you add at 4 - 4.30pm, time is the issue, maybe a high protein mrp shake??

BUMP BUMP sorry for bump guys but i want to get this diet cracking tommorrow

PPWO - where is it? ? ?

10pm - add some healthy fats with the cottage cheese.

Foods to eat for omega 3 content -

Flax seeds, flax oil, walnuts, salmon, mackerel, herring, sardines, anchovies, pilchards.

Foods to eat for omega 6 content -

Walnuts, sunflower seeds, pumpkin seeds, hemp seeds, almonds, rape seed, soybeans, olive oil, grapeseed oil, pine nuts, pistachio nuts, borage oil, chestnut oil.

Foods to eat for omega 9 content -

Canola oil, sunflower oil, olives, avocados, almonds, peanuts, sesame oil, pecans, pistachio nuts, cashews, hazlenuts, macadamia nuts.

My calf training article - http://www.muscletalk.co.uk/article-gastrocnemius.aspx

Methods of training article - [link=http://www.muscletalk.co.uk/article-methods-of-training.aspx]

Thanks gaz, hows it looking now.

Do you think this diet along with the training is an achievable goal??

Cheers mate

Looks better.

Be consistent and im sure you will get where you want to be.

My calf training article - http://www.muscletalk.co.uk/article-gastrocnemius.aspx

Methods of training article - [link=http://www.muscletalk.co.uk/article-methods-of-training.aspx]

Cheers buddy

Any ideas on how i could ajust this on non weight training days????

What meals at what times, and what to eat ect

much appreciated.

Just lose PWO, mate.

My calf training article - http://www.muscletalk.co.uk/article-gastrocnemius.aspx

Methods of training article - [link=http://www.muscletalk.co.uk/article-methods-of-training.aspx]

is that pre or post workout mate???

PWO = Post Workout.

My calf training article - http://www.muscletalk.co.uk/article-gastrocnemius.aspx

Methods of training article - [link=http://www.muscletalk.co.uk/article-methods-of-training.aspx]

cheers mate!

Guys can i just ask quickly, it seems as though im eating shed loads of food to be on a cut? All meals are being eaten as the ones in my diet, is this because im eating every 2 - 4 hours so seems like alot do you think??

Also the cottage cheese and nuts last thing at night, is this meal there just to prevent muscle loss or is there some benifit to cutting??

Sorry to sound daft guys

Also forgot to add my training is self body weights so -

dips

chins

pull ups

press ups

squats

Will this have any effects on my metabolism as opposed to lifting heavy weights, also will this diet be sufficient??

ORIGINAL: R8V8KING

Guys can i just ask quickly, it seems as though im eating shed loads of food to be on a cut? All meals are being eaten as the ones in my diet, is this because im eating every 2 - 4 hours so seems like alot do you think??

Also the cottage cheese and nuts last thing at night, is this meal there just to prevent muscle loss or is there some benifit to cutting??

Sorry to sound daft guys

You have to eat to lose weight and to make sure you have an aesthetically pleasing body composition as a result.

My calf training article - http://www.muscletalk.co.uk/article-gastrocnemius.aspx

Methods of training article - [link=http://www.muscletalk.co.uk/article-methods-of-training.aspx]

Cheers gaz

sorry to hijack guys but I noticed the advice to lose PWO shake on non training days. I do most of my training in my lunch hour and if i'm not on a weights day I take the opportunity to do some cardio at lunch instead. Should I have a full PWO shake after 40 mins of cardio?

Surely the protein requirement isn't as great?

^^^^^ Also interested?

It all depends on the intensity of the cardio.

My calf training article - http://www.muscletalk.co.uk/article-gastrocnemius.aspx

Methods of training article - [link=http://www.muscletalk.co.uk/article-methods-of-training.aspx]