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critique needed for cutting plan

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rumbubba
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2007/06/06 18:14:20 (permalink)

critique needed for cutting plan

male, 23yrs old, 5'8", 14st0lbs, 22%bf.

i have kind of let myself go lately, i have moved home and summer is coming and i need to lose some flab before i can get back into a bulking programme. i have had a bodyfat reading from those home scales with the bodyfat reading function. i have calculated i need around 2200cals per day to lose 2lbs a week, this may be too fast i'm not sure? i have calculated this from an article on this site and one on maximuscle.com they both worked out the same. the workout timings may seem strange but it's because i work split shifts - early start, late finish, middle of the day off. here goes;

08:30am
Breakfast:
Oats 50g
Skimmed milk, average 250ml
whey 40g
Breakfast total: 426.8

workout 10am-11am

11.15am
post workout:
whey 40g
Bananas 140g
pwo total: 291.8

12:30
Lunch:
Pasta (cooked) 125g
Tuna, canned in brine, drained 130g
Pasta sauce 200g
Lunch total: 366.6


17:30
dinner:
Chicken, breast, grilled without skin, meat only 150g
Salad, green 200g
Mayonnaise, reduced calorie 30g

20:00
Chicken, breast, grilled without skin, meat only 100g
cashew nuts 20g

22:30
before bed:
Cottage cheese 300g
flax oil 10ml

Daily totals: 2039.4cals
fat: 51.6g
carbs: 162.7g
protein: 243.0g

obviously there is too long a gap between lunch and dinner, i'm not sure what to put here???
also i want to start doing cardio in the morning before breakfast, low intensity fat-burning cardio either on elliptical machine or out on a bicycle. how much whey should i consume before cardio? any help is greatly appreciated guys, thanks!

oh one more thing, the 17:30 and 20:00 meal times cannot be changed as im at work.

post edited by rumbubba - 2007/06/06 18:16:47
#1

13 Replies Related Threads

    1ManRiot
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    RE: critique needed for cutting plan 2007/06/06 21:29:10 (permalink)
    how much whey should i consume before cardio

    0g-10g IMO, try and see how you go. Personally I don't want to risk the insulin response and hinder the fat burning but everyone responds differently.

    Up carbs a little at breakfast if you're training so soon after fasted-cardio, and drop a little whey in favour of some egg whites.

    Have some mixed nuts perhaps between lunch and evening meal, and a couple of weetabix.

    Personally, I'd add a little flax with the main meals than have 10ml in one go, but thats your shout. I'd add some read meat too.

    Carbs are very low at 162.7g, either cycle them, add more of them, or have a refeed day. More green veg with big meals too.

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    #2
    rumbubba
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    RE: critique needed for cutting plan 2007/06/06 22:20:43 (permalink)
    so maybe i'll add some pasta / bread in with the 17:30 meal it is a bit bland as it is! yeah i'll have some red meat in some meals, i'll probably substitute some of the proteins and carbs through the week i.e. 130g mince instead of tuna with pasta and sauce etc. ok i'll include some more greens in meals and some fats spread through the day. so if i add another 300cals or so i can still expect to see progress yeah? thanks for response riot
    #3
    1ManRiot
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    RE: critique needed for cutting plan 2007/06/06 22:49:11 (permalink)
    Another 300 cals or so from carbs should be fine, see how you get on, if you start dropping BF then happy days, if not, change things around a little.
    No avoiding the veg either


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    #4
    Mateo
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    RE: critique needed for cutting plan 2007/06/06 22:53:20 (permalink)
    08:30am
    Breakfast:
    Oats 50g/ok
    Skimmed milk, average 250ml/ok
    whey 40g/ok
    Breakfast total: 426.8

    workout 10am-11am

    11.15am
    post workout:
    whey 40g/ok
    Bananas 140g/befoer training
    pwo total: 291.8

    12:30
    Lunch:
    Pasta (cooked) 125g/ok
    Tuna, canned in brine, drained 130g/ok
    Pasta sauce 200g/unnecessary, in this place olive oil
    Lunch total: 366.6
    Add a lot of vegetables

    17:30
    dinner:
    Chicken, breast, grilled without skin, meat only 150g/ok
    Salad, green 200g/ok
    Mayonnaise, reduced calorie 30g/unnecessary, olive oil/fish oil

    20:00
    Chicken, breast, grilled without skin, meat only 100g/ok
    cashew nuts 20g/better walnuts
    Vegetables

    22:30
    before bed:
    Cottage cheese 300g/ok
    flax oil 10ml/here unnecessary, give this oil for example instead pasta sauce

    Daily totals: 2039.4cals
    fat: 51.6g
    carbs: 162.7g
    protein: 243.0g

    Add to yuor diet vitamins, remember about proportion of fats, yuo should a lot of vegetables.


    #5
    1ManRiot
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    RE: critique needed for cutting plan 2007/06/06 22:59:18 (permalink)
    flax oil 10ml/here unnecessary, give this oil for example instead pasta sauce

    Debatable. 10ml of flax isn't excessive as the ω3 source isn't as 'useful' as other sources, and the fat will slow down the digestion and prolonging the feed of aminos from the CC throughout sleep.
    Why add vitamins too? Its not a requirement, though a safeguard nontheless.
    Pasta sauces and things make food more paletable, not everyone eats for function alone.
    post edited by 1ManRiot - 2007/06/06 23:01:25

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    #6
    ToxicToffee
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    RE: critique needed for cutting plan 2007/06/07 08:41:21 (permalink)

    ORIGINAL: Mateo

    08:30am
    Breakfast:
    Oats 50g/ok
    Skimmed milk, average 250ml/ok
    whey 40g/ok
    Breakfast total: 426.8

    workout 10am-11am

    11.15am
    post workout:
    whey 40g/ok
    Bananas 140g/befoer training
    pwo total: 291.8

    12:30
    Lunch:
    Pasta (cooked) 125g/ok
    Tuna, canned in brine, drained 130g/ok
    Pasta sauce 200g/unnecessary, in this place olive oil
    Lunch total: 366.6
    Add a lot of vegetables

    17:30
    dinner:
    Chicken, breast, grilled without skin, meat only 150g/ok
    Salad, green 200g/ok
    Mayonnaise, reduced calorie 30g/unnecessary, olive oil/fish oil

    20:00
    Chicken, breast, grilled without skin, meat only 100g/ok
    cashew nuts 20g/better walnuts
    Vegetables

    22:30
    before bed:
    Cottage cheese 300g/ok
    flax oil 10ml/here unnecessary, give this oil for example instead pasta sauce

    Daily totals: 2039.4cals
    fat: 51.6g
    carbs: 162.7g
    protein: 243.0g

    Add to yuor diet vitamins, remember about proportion of fats, yuo should a lot of vegetables.





    can you explain your changes please
    #7
    rumbubba
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    RE: critique needed for cutting plan 2007/06/07 15:39:13 (permalink)
    so TT do you think my diet is ok if i take on more greens (which i've done today) i'm gonna have salad or broccolli etc. with most of my meals except b'fast and bedtime. one man riot you mentioned carb refeed day? i can easily handle this number of carbs on a daily basis so do you think i should carb refeed once a week? i'm not sure how much to use on a refeed day if i were to? at the moment it's about 162g a day. Thanks for help everyone
    #8
    rumbubba
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    RE: critique needed for cutting plan 2007/06/07 15:41:43 (permalink)
    oh, i take flax in 1000mg capsules, and read that as you said it slows down nightime digestion of protein, hence having 10ml in one go!
    #9
    Mateo
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    RE: critique needed for cutting plan 2007/06/07 18:34:14 (permalink)
    The last meal conatins casein which absorbed about 8 hours. Do you think that if he add 10ml of flax he prolong absorbtion? I don't think so.
    To every maals which contain 30g proteins you should add 300g vegetables. He doesn't have sufficiently vegetables so he should add vitamins.

    Pasta sauces and things make food more paletable, not everyone eats for function alone. /I agree but you can do sauce personally (without of unhealthy additions)

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    1ManRiot
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    RE: critique needed for cutting plan 2007/06/07 22:09:31 (permalink)
    ORIGINAL: Mateo

    The last meal conatins casein which absorbed about 8 hours. Do you think that if he add 10ml of flax he prolong absorbtion? I don't think so.
    To every maals which contain 30g proteins you should add 300g vegetables. He doesn't have sufficiently vegetables so he should add vitamins.

    Pasta sauces and things make food more paletable, not everyone eats for function alone. /I agree but you can do sauce personally (without of unhealthy additions)

    Why not add more vegetables then!?

    Indeed c/c does contain casein (and whey) but how do you know 300g will take 8 hours to digest?

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    #11
    Mateo
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    RE: critique needed for cutting plan 2007/06/07 22:50:06 (permalink)
    Why not add more vegetables then!?/there is the best way, eat a lot of vegetables, but he doesnn,t have enough so I suggested add vitamins
    Indeed c/c does contain casein (and whey) but how do you know 300g will take 8 hours to digest?/Do you ask for my question, does c/c contain casein (because I don't know what exactly c/c is?
    Absorption of casein lasts about 8 hours.
    #12
    1ManRiot
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    RE: critique needed for cutting plan 2007/06/08 20:43:36 (permalink)
    Sorry mate, I was abbreviating cottage cheese (c/c).

    Absorption of casein lasts about 8 hours

    So no matter what the portion size, or source, or what its consumed with, it always takes 8 hours?

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    #13
    Mateo
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    RE: critique needed for cutting plan 2007/06/08 21:07:53 (permalink)
    I wrote that if you add fats to casein you don't prolong absorption.
    post edited by Mateo - 2007/06/08 21:08:45
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