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advice on my cutting dier

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tippert69
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2011/03/17 14:17:43 (permalink)

advice on my cutting dier

Hi guys,
 
Below is my diet: my training is 5 days split, i run home from work 4 miles 5 times aweek, do rugby training one thursday evening and play a rugby game on saturday.
 my BMR is 3400, im 5"9 85kg and about 13.5% bf
 
10 WEEK CUTTING DIET MONDAY  21ST MARCH - 30TH MAY 2011                                 SALAD:  RED ONION, CHILLI, TOMATO, PEPPERS, BASIL, AVOCADO                                   MEAL 1:   50G OATS 1 SCOOP PROTEIN AND A BANANA                       Energy: 196.0cal     Energy 180                       Protein (as-is): 38.8g     Protein 5.5                       Fat: 3.5g     carbs: 30.4                       Carbohydrates: 3.0g                           MEAL 2:   PEAR / PROTEIN FLAPJACK                           CALORIES:  51 CALORIES 250                         PROTEIN 1 PROTEIN 20                         CARBS 13 CARBS 15                         FAT     FAT 16                                                                                       MEAL 3:   170G CHICKEN BREAST / TURKEY / LEAN BEEF MINCE //  SALAD OR 200G SWEET POTATO AND BROCCOLI, SPINACH & ASPARAGUS     CALORIES:  280           CALORIES: 180               PROTEIN: 34G           PROTEIN: 4G               FAT: 6G             CARBS: 41G                SAT FAT: 1.6                                                         MEAL 4:   I SLICE RYE BREAD 2 EGGS SCRAMBLED & DASH OF MILK. OR  1 TIN TUNA AND SALAD             CALORIES CALORIES 204       CALORIES 220               CARBS   PROTEIN 14       PROTEIN 41               PROTEIN   FAT 14       FAT 5                   CARBS 2       CARBS                                             MEAL 5:   170G CHICKEN / 3 QUORN BREASTS SWEET POTATO AND BROCCOLI, SPINACH & ASPARAGUS             CALORIES:  280     CALORIES: 180                     PROTEIN: 34G     PROTEIN: 4G                     FAT: 6G       CARBS: 41G                      SAT FAT: 1.6                                                         PWO:   PROTEIN SHAKE                            
                              Energy: 196.0cal                               Protein (as-is): 38.8g                               Fat: 3.5g                               Carbohydrates: 3.0g                                                                                            
                            TOTALS: Energy: 2500                               Protein: 218.6                               Fat: 69.1G                               Carbohydrates: 135                              

Keto diet started: 7-April-2011
4 day split routine: Walk 30 miles a week + 3 x 30min cardio.
  • Chest/Triceps
  • Back/Biceps
  • Shoulders/Traps
  • Legs
Stats:
Height: 5 '9
Weight: 83kg
Bodyfat: 13% bf
 
Goal:
Body fat 8% bf

#1

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    DHumphreys
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    Re:advice on my cutting dier 2011/03/17 14:22:48 (permalink)
    Make it readable and I might be able to help!! Its real blagging!
     
    But at a quick glance it looks alright.

    Eat big - Lift big - Grow
    #2
    tippert69
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    Re:advice on my cutting dier 2011/03/17 14:40:38 (permalink)
    haha soz, it apeared ok when  i copied it in...
     
    my training is 5 days split, i run home from work 4 miles 5 times aweek, do rugby training one thursday evening and play a rugby game on saturday.
     my BMR is 3400, im 5"9 85kg and about 13.5% bf
     
    50g oats, 1 scoop protein and banana =
    cal 380
    40.5.
    carbs 33
     
    Pear/ protein flapjack
    300cal
    protein 21g
    carbs 30
     
    chicken/turkey/lean mince with salad or sweet potato and broccoli, spinach and asparagus
    with salad                              with potato
    300 cal                                    450 cal
    protein 34g                             38
                                                    carbs 41
     
    1 slice rye bread 2 whole eggs and dash of milk ( scrambled) or tin of tuna.
     
    354 cal / protein 17 // 20g carbs
     
    chicken/turkey/lean mince with salad or sweet potato and broccoli, spinach and asparagus
    with salad                              with potato
    300 cal                                    450 cal
    protein 34g                             38
                                                    carbs 41
    PWO shake:
    Energy: 196.0cal     Protein (as-is): 38.8g     Fat: 3.5g     Carbohydrates: 3.0g      
    totals: cal: 2500
    protein:  218.6
    carbs: 160
    fat: 70
     

    Keto diet started: 7-April-2011
    4 day split routine: Walk 30 miles a week + 3 x 30min cardio.
    • Chest/Triceps
    • Back/Biceps
    • Shoulders/Traps
    • Legs
    Stats:
    Height: 5 '9
    Weight: 83kg
    Bodyfat: 13% bf
     
    Goal:
    Body fat 8% bf

    #3
    tippert69
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    Re:advice on my cutting dier 2011/03/17 20:29:09 (permalink)
    Anyone?

    Keto diet started: 7-April-2011
    4 day split routine: Walk 30 miles a week + 3 x 30min cardio.
    • Chest/Triceps
    • Back/Biceps
    • Shoulders/Traps
    • Legs
    Stats:
    Height: 5 '9
    Weight: 83kg
    Bodyfat: 13% bf
     
    Goal:
    Body fat 8% bf

    #4
    DHumphreys
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    Re:advice on my cutting dier 2011/03/18 14:37:40 (permalink)
    Yeah that looks like a good diet, you should see some good results from it. Id maybe add a little more protein. I always opt for around 1.5g per lb of bodyweight.
    A high protein diet will also make sure you dont lose valuable muscle mass whilst on a calorie defecit....

    Eat big - Lift big - Grow
    #5
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