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another cutting diet

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Gun Show
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2008/05/22 07:54:07 (permalink)
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another cutting diet

any opinions on my cutting diet, im 110kg, 6ft3", approx 18% body fat, train 5 days a week and am now adding 45 mins of cardio after each weight session.

my diet is:
wake 6am - 20g protein whey, 1/2 pint milk, banana.
7am - 100g chicken, 1 wholemeal bread bun
10am - 100g chicken, 1 wholemeal bread bun
1pm - 160g - 200g chiacken, 2 wholemeal bread buns
4pm - 30g protein whey, banana or apple
TRAIN
PW - 60g protein whey
7.30pm - 150g Salmon, baked potato, small salad
10.30pm - 20g protein whey, 1/2 pint milk.
#1

6 Replies Related Threads

    OoOGazOoO
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    RE: another cutting diet 2008/05/22 12:44:38 (permalink)
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    PWO - reduce the whey and include some carbs from dextrose/maltodextrin or weetabix/oats.

    10.30pm - add some healthy fats with the whey.

    Your diet is lacking in healthy fats and EFAs and doesn't look like a lot of food for someone with your stats...

    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.
    #2
    Gun Show
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    RE: another cutting diet 2008/05/22 13:18:44 (permalink)
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    thanks for the reply.

    ive always had trouble making up a suitable cutting diet.

    would you be able to help me by telling me when i should be eating carbs from oats and i should i be taking dextrose/maltodextrin straight after training?

    as with the fats you listed, should i be tring to include them every meal.
    the reason i ditched so many fats was just since im trying to cut.

    i do take omega 3-6-9 capsules every day whilst im dieting.
    #3
    OoOGazOoO
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    RE: another cutting diet 2008/05/22 13:21:43 (permalink)
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    There is nothing wrong with healthy fats.

    PWO - it is upto you whether you use weetabix/oats or dextrose/maltodextrin.
    #4
    Gun Show
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    RE: another cutting diet 2008/05/22 13:53:09 (permalink)
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    so basicaly just cycle my carbs round so i get a variety of nutrients.

    ok will add more fats and see how i get on.

    you able to advise me on how many calories i should be consuming in order to loose some body fat?

    thanks once again bud!!
    #5
    globogym
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    RE: another cutting diet 2008/05/22 14:03:37 (permalink)
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    ORIGINAL: Gun Show

    so basicaly just cycle my carbs round so i get a variety of nutrients.

    ok will add more fats and see how i get on.

    you able to advise me on how many calories i should be consuming in order to loose some body fat?

    thanks once again bud!!



    I'd start with 500cals below maintenance, basic way of findin out maintenance cals mutliply your bodyweight in pounds by 17.
    #6
    OoOGazOoO
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    RE: another cutting diet 2008/05/22 14:16:06 (permalink)
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    ORIGINAL: Gun Show

    so basicaly just cycle my carbs round so i get a variety of nutrients.

    ok will add more fats and see how i get on.

    you able to advise me on how many calories i should be consuming in order to loose some body fat?

    thanks once again bud!!


    There are various methods.

    Metabolic testing is an accurate way.

    Have a look on the internet for Harris Benedict formula. It will provide you with a rough estimate to adjust from.
    #7
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