cutting/fat loss from 192 lbs.
this is my proposed diet, ill be mixing it up with different protein sources such as haddock, cod, steak, prawns.
iv not accounted for the olive oil/flax seed and handful almonds/cashews. or the salad and green leafy
veg inc brocolli and green beans. so my fat and carb intake will be above what is shown. ill be drinking lots of water
and green tea too. iv heard good things about l-glutemine for holding onto muscle mass, maybe an option too.
protein carbs fats kcals
4 pints skimmed Milk 81.79 111.32 6.8 840
shredded wheat 5.2 30.51 1.1 153
4 egg whites 1 with yolk 16.8 191
tinned tuna 41.02 277
100g mackerel 19.7 31.1 361
banana 1 27 105
apple 17 65
protein shake 36.2 3.2 192
50g basmati rice 3.2 36 174
chicken breast 26.7 2 110
ww bread x2 7.2 33 3.2 200
total 230.4 222 42.2 2668
per meal x 6 39.6 42.5 47.8 444
this is how ill be eating it probably.
7am - shredded wheat and pint of skimmed milk, green tea
10am - omlette and salad
12 noon - 2 makerel fillets salad, apple, pint of milk, green tea
3pm - tin of tuna on 2 slice of oat/wheat bread
6pm - chicken breast, rice and broccoli.green beans, pint of milk
pwo - protein shake, banana
10pm - pint of milk.
im gonna be drinkin 4 pints of skimmed milk a day, 80 grams extra protein, 111 grams carbs and slow GI at that convenient and tasty with many studies supporting its fat loss qualities, as below. http://biosingularity.wordpress.com/2007/08/09/to-gain-muscle-and-lose-fat-drink-milk-study/
i know the pros dont drink it when cutting but thats somethin to do with water retention, isnt it.
what do you nutrition experts think of this plan?
ps im doing Frankie NY's three day push pull leg routine and 5 days cardio 16 mins hit, will begin adding more cardio and cutting cals slowly over the weeks when fat loss begins to slow/stop. im looking to get to 10% bf from around 18% currently.
im in no rush really just want to see steady progress.