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Cutting, Cardio and a bit more...

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Irie
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2007/06/20 18:36:51 (permalink)
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Cutting, Cardio and a bit more...

Currently drawing up my umpteenth cutting diet (all the others I got lazy far to quick and gave up ). I currently tip the scales at 14stone which I'm none to happy about and so I'm taking the summer to not only shed the fat, but get fit too. I will be working 9-5 over the summer (I'm a uni student) in an office job which as of yet I don't know how accommodating they will be about meal breaks or eating at my desk so I'm currently working on the basis that I will only get 1 hour for lunch (ideally I would prefer to split that into 2 30min breaks) with no eating allowed while at my desk. Just to make things a little more interesting I'm planning to cycle to work which is 6 miles each way, taking roughly 30-40mins at a decent pace. I will not be able to do this every day straight away as I'm a bit out of shape but that's my aim at least. I'm thinking this will suffice for cardio but my concern is how to fuel it. Although cardio on an empty stomach seems to be 'favoured' for fat loss, not being able to eat until nearly 9am seems a bit dodgy to me. Also, I think my overall calorie intake is too low, and I never know what to aim for as a starting point, before adjusting accordingly once I start. I'm also a bit unsure what to do about fuel for a weight training workout once I get home from work, whether I should go straight ahead and train (after the cycle home) or eat before training.

Anyway, for now here is the diet I have drawn up with breakfast about an hour before I leave for work.

7-7:30am (Wake Up)
75g Oats
1 scoop whey
400mls Milk
560 cals, 41g protein, 67g carbs, 14g fat

Cycle 6 Miles to work

9-10am
All in 1 MRP
400mls Milk
440 cals, 54g protein, 35g carbs, 8g fat

12-1pm
1 tin tuna
Bread / Flour Tortilla / 50g Pasta OR Rice
300 cals, 28g protein, 33g carbs, 3g fat

3-4pm
All in 1 MRP
400mls Milk
440 cals, 54g protein, 35g carbs, 8g fat

Cycle 6 Miles home

Weights??

6-7pm
6oz Chicken / Steak / Mince
50g Rice / Pasta / Large Potato
476 cals, 63g protein, 38g carbs, 8g fat

9-10pm
300mls Milk
1/2 Tin Mackeral
264 cals, 20g protein, 15g carbs, 7g fat

Bed around 11pm

Overall: 2476/259/223/49

The Last meal of the day looks pretty lacking to me and I seem to have an over reliance on milk! Perhaps the last meal could be switched up in favour of cottage cheese or quark (never tried that, but seems reasonable for a source of casein). Ideally I would like to replace one of the MRPs with solid food but as mentioned before that depends on the eating rules of the office. Althought not mentioned there will be a decent amount of fruit and veg in there too.

Current stats:
Age: 20
Height: 5ft 9
Weight: 14st

Any pointers would be much appreciated

Irie
post edited by Irie - 2007/06/20 18:40:26
#1

5 Replies Related Threads

    shane278
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    RE: Cutting, Cardio and a bit more... 2007/06/20 18:57:57 (permalink)
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    You could cycle to work unfuelled, and have the 7.30a.m meal as a shake after you arrive to work, provided you make up the shake beforehand.

    Include more fruit + veg, and some healthy fats
    #2
    1ManRiot
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    RE: Cutting, Cardio and a bit more... 2007/06/21 00:09:02 (permalink)
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    Overall: 2476/259/223/49

    I'd say less protein, less focus on fruit, more focus on good quality veg, more EFA's

    Unaffiliated. 
    #3
    Irie
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    RE: Cutting, Cardio and a bit more... 2007/06/21 15:59:18 (permalink)
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    Cheers guys.

    ORIGINAL: shane278

    You could cycle to work unfuelled, and have the 7.30a.m meal as a shake after you arrive to work, provided you make up the shake beforehand.

    Include more fruit + veg, and some healthy fats

    I was thinking about this and figured it makes sense and would just mean having to eat every 2-2.5hrs rather than every 3, does that make sense?


    ORIGINAL: 1ManRiot

    Overall: 2476/259/223/49

    I'd say less protein, less focus on fruit, more focus on good quality veg, more EFA's

    To be honest I wouldn't say I focus on fruit, I'm much more of a veg man! As for EFAs, I'm not sure where to put them in. Perhaps have oily fish in the 6-7pm meal (actually meant to put this in anyway) and maybe add some olive oil over pasta. Generally looking ok though?
    #4
    shane278
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    RE: Cutting, Cardio and a bit more... 2007/06/21 18:18:08 (permalink)
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    Have some peanut butter, or snack on sum nuts throughout the day.
    #5
    Irie
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    RE: Cutting, Cardio and a bit more... 2007/06/24 14:57:39 (permalink)
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    ORIGINAL: shane278

    Have some peanut butter, or snack on sum nuts throughout the day.

    No can do, all nuts make me feel ill!
    #6
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