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Fresh pair of eyes for my diet wanted.

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Mickey123
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2009/07/24 20:59:16 (permalink)
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Fresh pair of eyes for my diet wanted.

After a fresh pair of eyes over my diet.  Seen great results on this but always looking to improve.
Personally I think there should be more fruit and veg but aside from that.

Macros work out to around 2600 cals - 70 carbs - 300 protein - 111 fats

Im 6'2, 16 stone give or take a few lbs with a large bone structure.  Probs around a stone of fat left to shed and then Id be around 10% bf.  I am more after cutting fat and building quality lean muscle as opposed to just adding bulk.

Prepping for my next cycle witch will be 600 primo with 200 test P/W.  Want diet nailed hence asking now re fresh pair of eyes.
 
07:00
Intensive Aerobic Cardio
PWO immediately after = 2 Whey in water
 
10:00 - Breakfast
325g’s salmon (fresh not tinned, all juices eaten, plate licked clean)
 
12:00 – Dinner = Spag bol
Made with steak mince direct from quality family butcher, not water injecting supermarkets.
Wholegrain pasta
Onions etc
 
15:00 –
2 x nairns oat biscuits
2 heaped tbl spoons of peanut butter (organic)
 
16:00 –
Heavy Weights
PWO immediately after = 2 Whey in water
 
18:00 –
Another spag bol or similar with chicken.
 
21:00 – Supper
Casein Protein in water 1 scoop.

Any pointers good or bad, Im all ears and thank you for your time.

Cheers, Mickey

EDITED BEFORE REPLIES BELLOW - To sort out a million spelling and grammar errors :-/
post edited by Mickey123 - 2009/07/24 21:06:36

#1

22 Replies Related Threads

    jaypricel19
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    Re:Fresh pair of eyes for my diet wanted. 2009/07/24 22:00:39 (permalink)
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    i havnt done a cutting diet yet, and i dont think i would last 5 hours with out carbs (7 til 12), do the carbs need to be so low on a cut?
    #2
    All4n
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    Re:Fresh pair of eyes for my diet wanted. 2009/07/24 22:17:02 (permalink)
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    Contains a few flaws imo:

    7.00 - intense cardio on empty stomach? fuel or keep low intensity. even then i'd prefer bcaa before hand. intensive is better form of carido but needs to be fueled to blunt catabolic responses.

    10.00 - add carbs, especially so after performing intense cardio.

    12.00 - vary veg ideally

    15.00 - add a protein source, you want protein preworkout do you not think? so that amino acids are available while working out increasing anabolism decreasing catabolism perhaps?

    18.00 - again vary veg


    #3
    swordfish
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    Re:Fresh pair of eyes for my diet wanted. 2009/07/24 22:20:51 (permalink)
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    what allan said but swap the pasta for sweet potato (my preference) i dont get along with pasta, like the taste but see better results with sweet pot
    #4
    Mickey123
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    Re:Fresh pair of eyes for my diet wanted. 2009/07/24 22:21:34 (permalink)
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    Thanks fellas,

    Jay - No carbs dont have to be so low but I am quite sensitive to them  I feel the best cutting diets are where carbs are low but not omitted.  Whats low to one is diffrent to another though.

    All4n - Thanks, aprreciate your input, this is exaclty what I wanted.

    re 0700 - I though the in thing was fasted cardio?  Whislt it is intensive it is still areobic, not HITT or anything like that.  Just 80% max heart rate for 45 mins to an hour.

    10:00 ok mate.

    1200 yeah I know. Need to address the lack of veg

    1500 would a shake do?
    post edited by Mickey123 - 2009/07/24 22:22:42

    #5
    All4n
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    Re:Fresh pair of eyes for my diet wanted. 2009/07/24 22:22:46 (permalink)
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    Agree with sweet potatoes, lower GI as well. All round very good nutritionally.
    #6
    All4n
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    Re:Fresh pair of eyes for my diet wanted. 2009/07/24 22:27:04 (permalink)
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    Shake would be fine, i'd opt for whey/casein blend.

    You may be fine with the cardio, trial and error on your part. Cortisol can rear it's ugly heard on occasions like that though.

    If senstive to carbs you could always have a pro/fat meal at 12.00 depending on daily activity level.
    #7
    Mickey123
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    Re:Fresh pair of eyes for my diet wanted. 2009/07/24 22:29:58 (permalink)
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    Cant stand sweet pots mate.  Im surprised swordfish doesn't look like one the amount he eats :0]

    Would 2 x nairns oat biscuits be enough re carbs at 10:00? Or were you thinking alot more carbs than that?





    #8
    All4n
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    Re:Fresh pair of eyes for my diet wanted. 2009/07/24 23:02:11 (permalink)
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    Whatever fits into your calorie schedule to be honest mate, but i'd rather have more carbs at breakfast and less at lunch personally. So no i'd go for more than 2 oat cakes, thats what about 12g carbs? At your weight, if your estimations on BF% are correct, i'd prob go for about 50g carbs. Then drop the carbs at dinner or lower them, if necessary.
    #9
    Mickey123
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    Re:Fresh pair of eyes for my diet wanted. 2009/07/24 23:06:31 (permalink)
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    50g's of lush ginger nairns biscuits.  Hey I can do that.  :/  Honestly nairs biscuits are a savior.  Yeah mate each one is around 7-8gs carbs.

    Reasons I have carbs with dinner (1200) is because its easy to carry a spag bol around it Tupperware.  A steak from the night before cold at dinner time never quite has the same appeal if Im out and about.

    Suppose I could have the bol without the spag.

    Hows the PWO's? Is it ok to have two a day?  I cant see why it wouldn't be.

    #10
    All4n
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    Re:Fresh pair of eyes for my diet wanted. 2009/07/24 23:11:01 (permalink)
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    What do you mean is it ok? In what way?
    #11
    Mickey123
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    Re:Fresh pair of eyes for my diet wanted. 2009/07/25 06:29:13 (permalink)
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    Well some people don't see the point in a pwo after cardio.  Personally if your working hard I fell a PWO can't hurt.  JUst wondering what your thoughts were on it.
    Also the amounts, 2 scoops (40g protein) ok? Will I need any maltodextrin in there.  Got a huge bag but never used any yet and that was months ago.  Ive turned into a carb phobe really which probs isnt good but I know from experience nothing makes me fatter quicker than excess carbs

    #12
    Mickey123
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    Re:Fresh pair of eyes for my diet wanted. 2009/07/25 06:39:26 (permalink)
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    Sorry - two corrections need to be made to the initial post.

    1 - If I lost a stone of fast Id be comfortable at around 15% (not 10 like initially stated)
    2 - I have 2.5 cups of black coffee as soon as I wake with 1 Ephedrine (not sure If this would make a diff to All4n saying about catabolic state as ephedrine is supposed to be or at least help to stop catabolism.  Opinions?)

     

    #13
    All4n
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    Re:Fresh pair of eyes for my diet wanted. 2009/07/25 12:02:26 (permalink)
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    If anything the ephedrine/caffeine will increase catabolism because stimulants increase cortisol. I don't see how eph would be anti-catabolic. If assisted you'd prob be fine though, plenty of people use it in that fashion.

    I wouldn't bother with whey post cardio, just have a meal. I would consider BCAA before hand though to blunt catabolic responses. I wouldn't use malto either, just have your breakfast carbs. Could use a small amount after weights, up to you tho.

    I've just realised in your first post you're only having 70g carbs, that's too low for a carb based diet imo. Altho adding to breakfast/pwo should take you up to a better figure. Either that or go keto or timed carb route.
    #14
    Mickey123
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    Re:Fresh pair of eyes for my diet wanted. 2009/07/25 22:38:26 (permalink)
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    I tried AM cardio today with 2 slices of toast half hour before and felt sick all way around mate.  Doubt Ill want to try that again soon.

    I did add 3 wholegrain slices to my 10:00 breakfast meal though which is straight after shower which in turn is straight after AM cardio.  Would this do for the meal you mentioned  re post cardio?  Ie 300gs fresh salmon and 3 WG slices of bread?

    This adds around 50 carbs post cardio and so brings my daily total up to 120g's.

    Re ECA having anti catabolic properties mate
    "Another thing worth noting is that ECA has some anti-catabolic properties, which means that we can retain some muscle even while cutting."

    From the following link
    http://www.muscletalk.c...ine-Aspirin-m155953.aspx
    (Bottom line first paragraph)

    #15
    All4n
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    Re:Fresh pair of eyes for my diet wanted. 2009/07/25 22:59:43 (permalink)
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    May well be in theory of course, but stimulants can and do increase cortisol. Which pertains to catabolism, carbs can blunt this though via insulin. Which is the reason it's said to avoid on a keto diet.

    I don't like bread as a carb source, much better choices out there but if it's what you like to eat then that's important too. I would say sweet potaotes, oats and brown rice are your best carb sources. Along side starchy veg of course.
    #16
    Mickey123
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    Re:Fresh pair of eyes for my diet wanted. 2009/07/26 08:49:59 (permalink)
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    Right mate,  Ill switch the bread out to a bowl of oats delivering 50g or carbs after AM cardio.  Prefer oats to bread anyhow.  Dunno why I didnt do that in the first plcae.  I felt miles better having carbs after cardio.  Dont know about anyone else but cardio wipes me out more than weights.  Mind I do train at a high intensity sort of borderlining areobic/lactic system.

    Im tweaking the diet with all the comments and once complete will re post

    When you say re carbs before AM cardio how many g's we talking Alan?  Perhaps a couple of oat cakes and a protein shake will be quite do'able but anything more than that is too much from me and hinders my performane.

    Thanks tons for all your help here mate, but keep going :-] 

    #17
    Mickey123
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    Re:Fresh pair of eyes for my diet wanted. 2009/07/27 18:28:43 (permalink)
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    Diet tweaks.

    07:00
    Intensive Aerobic Cardio
    Breakfast
    325g’s salmon (fresh not tinned, all juices eaten, plate licked clean)
    90g's Wholegrain Oats

     
    12:00 – Dinner
    Steak of chicken salad. 
     
    15:00 –
    2 x nairns oat biscuits
    2 heaped tbl spoons of peanut butter (organic)
    2 25g scoops Total protein
     
    16:00 –
    Heavy Weights
    PWO immediately after = 2 Whey in water
     
    18:00 –
    spag bol or similar with chicken with quality meats and WG carbs
    2 x Total Protein
     
    21:00 – Supper
    Casein Protein in water 2 x scoops.



    Is this better?  Ive basically added carbs and needed to boost my proteins too as I like to work on 1.5g per lb or weight.

    Only minor tweaks but hopefully make a big difference, especially the extra energy from the carbs around exercise.

    #18
    All4n
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    Re:Fresh pair of eyes for my diet wanted. 2009/07/27 21:55:48 (permalink)
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    Looks ok to me mate. I'd probably add some extra virgin olive oil to 12.00 meal tho. What's the "2 x total protein" at 18.00 meal? You don't need to add 2 scoops of protein to this meal, jsut ensure enough meat used.


    #19
    Mickey123
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    Re:Fresh pair of eyes for my diet wanted. 2009/07/27 22:08:09 (permalink)
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    Cheers Alan. 

    Re total protein just trying hard to hit my 1.5g's per lbs a day.  Already spending a small fortune on meat. 

    Thanks for all your help mate.  really appreciated!

    #20
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