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What do you think of this cutting diet?

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Ryanm8655
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2011/03/13 14:14:34 (permalink)

What do you think of this cutting diet?


Basically I haven't been to the gym in a longtime, been at uni for 3 years partying and eating crap and am now 14stone. My longterm goal is 12.5 stone. My aim is to do this in 3 months in time for my holiday in the middle of June. Realistic? Shorter term I have a hospital appointment in a month and plan to get weighed then and want to have lost half a stone of flab. Initially I plan to hit the gym atleast 3 times a week for cardio and will also implement weights a couple of times a week too.


MY plan for the diet is as follows:


Breakfast: Muesli with skimmed milk, or 3 x poached eggs on 2 x wholemeal toast. My worry with the muesli is that I'm not sure it's enough protein in the am? 

Lunch: Jacket potato with beans and a little grated cheese. Are beans ok to eat? If not good enough then I'll happily change beans to tuna. What can I mix with the tuna to make it less dry? IS light mayo ok? Also what other fillings could I use for the potato? I guess I could have a jacket potato with some salmon or something on the side? 

Dinner: This will be Salmon/Chicken/Steak with fresh salad (cherry tomatoes, lettuce, cucumber) or vegetables. No dressing, quite happy to eat salad without dressing, May marinate chicken in piri piri sauce, would this be ok? Steak would be cooked on the george foreman, chicken and salmon in the oven. 

Is this a good rough plan for diet? All advice much appreciated and I will heed advice!  Getting enough of everything? Enough protein?

Thanks, Ryan.
#1

12 Replies Related Threads

    sarahbennett99
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    Re:What do you think of this cutting diet? 2011/03/13 15:23:44 (permalink)
    Hi Ryan,

    When you "implement" your weights. Do your CV after the resistance.

    Muesli isn't a good source of protein.
    It's also not a good source of carbs because its usually highly refined with sugars etc.

    Your second breakfast option is far more beneficial.
    Soya & Linseed bread (IMO) it contains less carbs and more fats & protein, better than standard wholemeal...you can still get it in the supermarket but it has a shorter shelf life so i freeze it and get it out in blocks at a time.

    I would not recommend having beans on the jacket potato. Again for similar reasons as muesli.
    Tuna is far better...a little bit of light mayo won't kill you or try things like olive oil, vinegar & lemon juice etc.
    Salmon is a great protein source - fantastic for EFA's - and easy to digest.

    You could also have things like chicken, salad & jacket potato....rather than trying to fill it all the time!!

    Dinner sounds brilliant, vegetables contain more micronutrients so you'd be better off having them as opposed to salad....especially if you have salad at lunch.
    Marinating your chicken is okay.
    I also cook salmon & chicken in the oven or on the grill and yes steak cook on a grill.

    Do you only eat strictly 3 times a day? No snacks inbetween?
    Also, what do you drink? - and how much water per day?
    What time do you train?

    Sarah x
    #2
    Ryanm8655
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    Re:What do you think of this cutting diet? 2011/03/13 15:33:00 (permalink)
    Thanks for the reply.

    The muesli is the no added sugar/salt version but I see the point about protein, I'm more than happy eating eggs on toast :D I generally get the seedy wholemeal stuff or granary as opposed to standard wholemeal, is that any better? What does the soya/linseed bread taste like?

    Had similar thoughts about the beans too it's just in the past I have got pretty bored of eating tuna lol!

    As far as only eating three times a day, generally I do only eat three times a day as I am at uni in lectures most days so only get time for breakfast, a quick lunch, and then dinner when I'm back.

    Drinking wise I tend to drink a lot of water, probably at least 2 litres a day but aim for 3. Have the odd black coffee or coffee with a bit of milk but not that often. The only other thing is alcohol as being at uni I do drink a fair amount but I'm aiming to limit this for the next few months and when I do drink it will be vodka lime and soda to minimise the damage.

    As for training. I'm going to join the gym later and do my first cardio session this evening. When I train will tend to vary depending on lectures etc. But probably in the afternoon/evening.

    Cheers, Ryan.

    Thanks, Ryan.
    #3
    Ryanm8655
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    Re:What do you think of this cutting diet? 2011/03/14 12:03:33 (permalink)
    Bump :D

    Now posted a journal for my cut, see the link in my sig :-)
    #4
    loathsome
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    Re:What do you think of this cutting diet? 2011/03/14 12:25:57 (permalink)
    I buy the burgens soya and linseed bread and am now addicted to the stuff - it's a little heavy at first but way more filling than standard wholemeal/granary type stuff. As said it often has a short date on the packet but I've eaten stuff 7 days past the date and not noticed any difference in the bread.

    If I'm in a rush for breakfast then I'll have a scoop or two of flavored protein powder with oats and milk which bumps up the protein.

    Best of luck with your cut!
    #5
    Ryanm8655
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    Re:What do you think of this cutting diet? 2011/03/14 19:45:42 (permalink)
    I did look for Soya and Linseed bread but couldn't find it, where abouts is it in Tesco's normally?

    Had some issues with the diet already, found I've been getting hungry with the gaps between meals!

    Would it be worth adding snacks between meals, what stuff would people suggest adding considering it's a cut?

    Cheers, Ryan.
    #6
    loathsome
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    Re:What do you think of this cutting diet? 2011/03/14 19:59:38 (permalink)
    You should find it by the seeded/granary section in tesco - you also might see the vogel stuff which my ex swears by, it looks pretty nice but the slices are so small my sarnies would have to be 3 inches thick to get the filling in!

    Try drinking more water to help decrease appetite - also I'm a big fan of sugar free jelly on a cut. Make a good few pints to stash in the fridge, it always smells delicious(which distracts from more calorie heavy stuff) and does the job of making you think you've had a good treat!

    Maybe try cooking some mini chicken fillets/pieces with some nice spices to snack on, boiled eggs and other high protein filling stuff like that also works well for me. My problem is I'm lazy and when i get hungry I'd rather eat fatty carb laden crap like crisps so making sure there are some better options available helps a lot.
    #7
    Ryanm8655
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    Re:What do you think of this cutting diet? 2011/03/14 20:07:50 (permalink)
    The laziness is definitely something I've suffered with in the past with going for carby stuff, in the past I found myself eating too little, getting light headed after the gym and stopping at mcdonalds on the way home :lol:

    Think I'll buy some beef jerky and some nuts or something to nibble.

    The jelly isn't a bad idea actually, although it's not so much sweet stuff I crave, it's normally stuff like fish and chips or sausage rolls, more savoury foods lol. This is despite the fact I haven't eaten a sausage roll in months before this diet haha.

    Cheers, Ryan.
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    Ryanm8655
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    Re:What do you think of this cutting diet? 2011/03/16 23:02:04 (permalink)
    Right guys, really need help with this diet as it's all a bit crap haha.
     
    Roughly this is what I have been following:
     
    9.30am 3x large eggs scrambled/poached with 2xwholemeal toast.
     
    1.30pm Meat/fish with jacket potato.
     
    5pm meat/fish with salad/vegetables.
     
    The timings have varied depending on when I get up, how busy I am etc.
     
    But the issues are I think I'm leaving too long between meals and have been getting hungry so don't think I'm eating enough.
     
    What and where can I add to the above, considering my goal of losing 1.5 stone in 3 months and maintaining as much musle as possible. I do 45 mins cardio a day and am aiming to do 2/3 weights sessions a week too.
     
    I have bought some banana's/mixed nuts/beef jerky to add in and also considering ordering some flavoured whey (myprotein stuff) to mix with water, but just need some  big help with the structuring and getting the amount of food right. Think I may be stopping eating too early? Can you tell I'm not generally very organised haha...
     
    Someone in my journal also suggested adding peanut butter to a shake to help with hunger?
     
    Help very much appreciated!!
     
    Cheers, Ryan
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    Ryanm8655
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    Re:What do you think of this cutting diet? 2011/03/17 10:46:03 (permalink)
    Morning bump, sorry for the impatience but really want to get this sorted :-)
    #10
    Nigeepoo
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    Re:What do you think of this cutting diet? 2011/03/17 12:27:29 (permalink)
    Copied & Pasted from another post of mine:-
    1) Get adequate protein. 1-1.5g per lb bodyweight.
    2) Get adequate carbs. See How Many Carbohydrates Do You Need
    3) Get adequate EFAs. See http://www.muscletalk.co.uk/fb.ashx?m=2698563
    4) Where the rest of your calories come from doesn't matter. Try to avoid eating damaged fats (commercial veg oils, junk foods). Monitor your rate of weight change & adjust your intake accordingly.
    Job done.
    post edited by Nigeepoo - 2011/03/17 12:28:31
    #11
    Ryanm8655
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    Re:What do you think of this cutting diet? 2011/03/17 13:52:21 (permalink)
    Cheers, I'll give that a read!
     
    The only real issue is with the monitoring weight change, I can't really weigh myself due to being in a wheelchair, but do have an opportunity to get weighed at hopsital on 15th april :-)
     
    Thanks, Ryan.
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    Ryanm8655
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    Re:What do you think of this cutting diet? 2011/03/17 14:40:38 (permalink)
    Right do I've just sat down and worked out all the different Kcal/fat/protein/carbs values for everything I eat. I need to do some uni work but will post this up later to see if there are any glaring errors. I used the backs of packets and myfitnesspal to get these values.
     
    I've also worked out the carbs/protein I need per day from your post (nigeepoo).
     
    I weigh 196lbs (14stone).
     
    So protein worked out at between 196g and 294g per day.
     
    Carbs 98g per day using the 0.5g/lb theory which I guess is right for a cut?
     
    I'm aiming for around 1750kcals per day, bearing in mind I'm in a wheelchair due to being paralyzed from the chest down so don't use my legs and have a lower metabolism naturally, so I'm guessing need less calories than your average joe...Does this sound about right?
     
    Cheers, Ryan
    #13
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