YB
BannerBanner

cutting/maintenance diet

Author
Murphyblew
Pro-Member
  • Total Posts : 6674
  • Reward points: 7998
  • Joined: 2005/10/21 11:46:31
  • Location: Cornwall, UK
  • Status: offline
2009/07/16 12:28:13 (permalink)
USA DEALS

cutting/maintenance diet

hello guys
 
just a quick check really, as its been a while and i feel as though i might be slipping back into old ways a bit, so this is in order to get things straight and so I don't end up loosing what i don't want to loose.
 
my target at the moment, is to drop bf and maintain untill the end of the summer. currently i'm around 78/9kg
 
with regards to diet recently i have cut out all direct carb sources, even from breakfast, pre and sometimes Postwo, as for some reason the voices in the back of my head keep saying that they're the devil. Where I never have done before whilst acheiving the condition in my av (thats where I'd like to get - 75/6kg).
 
anyway, the diet is as follows
 
8:00 - wake
8:30 - strong black coffee, 200g tuna/chicken, 50g sweetcorn, salad leaves/spinach, ex light salad cream or low carb choc protein brownie & 100g tuna/chicken, salad cream, mixed lettuce/spinach
8:45 - walk to work, 10 mins
11:00 - walk home, 10 mins
12:30 - 200g tuna/chicken/pork, 50g sweetcorn, fried mixed peppers, onion, garlic, courgette, aubergeen and carrots, big mixed salad with light dressing, mixed seeds
3:30 - 100g chicken, low carb choc protein brownie, brocolli, carrots & houmous, black coffee
6:30 - 200g chicken, brocolli, carrots, sugar snap peas & houmous, diet drink
10:00 - 200g steak, mixed veg, salad, sweetcorn
 
Thats the adverage day. training days would look something like this
 
8:00 - wake
8:30 - strong black coffee, 200g tuna/chicken, 50g sweetcorn, salad leaves/spinach, ex light salad cream or low carb choc protein brownie & 100g tuna/chicken, salad cream, mixed lettuce/spinach
8:45 - walk to work, 10 mins
11:00 - walk home, 10 mins
12:30/1:00 - 200g tuna/chicken/pork, 50g sweetcorn, fried mixed peppers, onion, garlic, courgette, aubergeen and carrots, big mixed salad with light dressing, mixed seeds
4:00 - 120g tin tuna, brocolli & carrots with houmous
7:15 or 7:30 - PreWO - 200g chicken or 100g and a brownie, mixed salad with light dressing, veg and houmous, black coffee
 
TRAIN - either weights HIIT or kickboxing once a week
 
8:30 - PostWO - 30g whey (boxing finishes at 9pm and I don't have the whey)
10:00 - 200g steak, fried mixed peppers, onion, garlic, courgette, parsnip, aubergeen and carrots, big mixed salad with light dressing, mixed seeds
 
****
 
right, thats it.
 
I don't really know exactly what I am doing, but I like the idea of the keto diets, no or low carb throughout the week and having a carb up day, either saturday or sunday once a week.
 
so how could I improve on what i am doing?
#1

12 Replies Related Threads

    brittas
    Pro-Member
    • Total Posts : 8459
    • Reward points: 9605
    • Joined: 2007/10/11 14:57:15
    • Status: offline
    Re:cutting/maintenance diet 2009/07/17 11:36:32 (permalink)
    Are you planning a refeed?
     
    This is needed in my opinion.  Especially if you train.
     
    But I know you have binge tendancies so you'd have to really nail them and not go mad.
     
    I used to go crazy on my refeed days and still lose fat. 
    #2
    Murphyblew
    Pro-Member
    • Total Posts : 6674
    • Reward points: 7998
    • Joined: 2005/10/21 11:46:31
    • Location: Cornwall, UK
    • Status: offline
    Re:cutting/maintenance diet 2009/07/17 11:58:19 (permalink)
    yeah mate, i'm planning a weekly refeed.

    i know i have the tendancy to binge, but i've been good lately and havent actually slipped up for quite a while and lost control. I treated myself last sunday to a roast dinner, with spuds, etc, a pint of guinness and profiteroles and icecream after and yet, as always i have craved, but have and have been staying on top of it and not giving in.

    so how does it look guys? would anyone mind going over it for me please?
    #3
    loz_86
    Pro-Member
    • Total Posts : 4306
    • Reward points: 5031
    • Joined: 2007/06/14 15:51:56
    • Status: offline
    Re:cutting/maintenance diet 2009/07/17 12:05:38 (permalink)
    looks ok

    could get some oily fish in there, and other healthy fats from olive oil etc, eggs

    i'd say theres probaby a fair bit more than 30g carbs in there tho



    #4
    Reeper
    Pro-Member
    • Total Posts : 1908
    • Reward points: 7603
    • Joined: 2007/12/11 16:26:14
    • Status: offline
    Re:cutting/maintenance diet 2009/07/17 12:19:15 (permalink)
    whats in the low carb choc protein brownie?

    is it bought or home made.. and you know the nutrional content of it?
    #5
    All4n
    Pro-Member
    • Total Posts : 5222
    • Reward points: 9151
    • Joined: 2006/04/29 22:09:26
    • Status: offline
    Re:cutting/maintenance diet 2009/07/17 12:23:52 (permalink)
    That's not a keto diet. It's all protein and veg. Keto diet should be 60% fat with minimal carbs. Your taking in a fair few carbs from sweetcorn, carrots, hommous and you don't have any healthy fats.

    Remove all starchy veg i.e sweetcorn, carrots

    Include fibrous veg only i.e broccoli, spinach, cauliflower, lettuce etc

    Include healthy fats in each meal (besides pwo shake) so that 60% of the calories are from fat.
    #6
    Murphyblew
    Pro-Member
    • Total Posts : 6674
    • Reward points: 7998
    • Joined: 2005/10/21 11:46:31
    • Location: Cornwall, UK
    • Status: offline
    Re:cutting/maintenance diet 2009/07/17 12:37:30 (permalink)
    Reeper

    whats in the low carb choc protein brownie?

    is it bought or home made.. and you know the nutrional content of it?


    its TIO's receipie mate
     
    400g ex light cream cheese
    100g whey
    4 whole eggs
    75g cocoa powder
    30g sweetener
    half tspn baking powder
    pinch salt
    optional mixed seeds
     
    i haven't worked out the macros yet, no
     
    mix together, bake in an oven in a cake tin at 150 degree for 20 mins, untill knife comes out clean when poked in the middle
     
    That's not a keto diet. It's all protein and veg. Keto diet should be 60% fat with minimal carbs. Your taking in a fair few carbs from sweetcorn, carrots, hommous and you don't have any healthy fats.

    Remove all starchy veg i.e sweetcorn, carrots

    Include fibrous veg only i.e broccoli, spinach, cauliflower, lettuce etc

    Include healthy fats in each meal (besides pwo shake) so that 60% of the calories are from fat.

     
    thanks mate. thats what i wante to hear. ok, so i'll cut the sweetcorn, houmous & carrots. fibrous veg is eaten by the shed load, so there's no problem there.
     
    keto is 60% fat?! god, ok, so i need to bump them up a bit then.
     
    I have some O3 softgells here, so what would you say if i were to include a couple of those with every meal and dress my salads with say a tbspn of olive oil, with the seeds?
     
    my fried veg is always fried with olive oil btw
     
    last Q for now, what would you recommend, with rough amounts so i can play with them myself, for breakfast, pre and post workout?
     
    thanks again
    #7
    All4n
    Pro-Member
    • Total Posts : 5222
    • Reward points: 9151
    • Joined: 2006/04/29 22:09:26
    • Status: offline
    Re:cutting/maintenance diet 2009/07/17 13:51:43 (permalink)
    What do you mean rough amounts? Rough amounts for what?

    Do you count cals? Good idea to do so on a keto to ensure fat is high enough and carbs are low enough. 60% fat is to ensure your body knows it needs to use fat as a fuel source, some reccomend as high as 70% for the first week to ensure a smooth transition.

    Work out how many cals you want. Then add protein 1.5g per lb of LBM should do. Add enough fat to ensure about 60% calories from fat. Carbs will probabaly be about 5% through fibrous veg/nuts. Don't worry about protein being lower than normal, the diet is protein sparing. 

    A usual meal for me would be...

    125g chicken breast + 20ml extra virgin olive oil + broccoli

    You can use stuff like cheese/cream as well. I often have 2 scoops chocolate whey/casein blend + 50g peanut butter + 50g single cream.
    #8
    Murphyblew
    Pro-Member
    • Total Posts : 6674
    • Reward points: 7998
    • Joined: 2005/10/21 11:46:31
    • Location: Cornwall, UK
    • Status: offline
    Re:cutting/maintenance diet 2009/07/17 16:35:13 (permalink)
    i meant rough meal examples. the usual meal you gave was a good example though. would sometihng like that be adviseable for breakfast, pre and post workout though?

    no, i dont count cals. did for a little while and got sick of calculating this and that, and weighing everything. ive figured its not for me and it didn't help at all, bringing up familiarities with previous eating habbits i struggled to get over. things started back tracking a bit

    another thing i have no idea of is my daily cal expendature. is there any way of working this out?

    cheese and cream sounds good. i often find though i get spots with consuming large amounts of dairy products and nuts, p/b especially.

    #9
    All4n
    Pro-Member
    • Total Posts : 5222
    • Reward points: 9151
    • Joined: 2006/04/29 22:09:26
    • Status: offline
    Re:cutting/maintenance diet 2009/07/17 17:00:16 (permalink)
    It's trial and error. But that's again where calorie counting comes in handy, by knowing how much you eaten you can work out your rough maintenance judging from weight loss/gain. Taking into consideration exercise/daily activities. But everyone is different in terms of metabolism and their daily lifestyle i.e office job or labourer on construction site. It;'s not essential tho if you don't mind a bit of trial and error. Monitor and adjust as they say. If not wanting to count then no point in trying to work that figure out, just go off portions you're eating. But then if you're weighing stuff as it looks like above you're pretty much counting anyway.

    You can use the meal pre/post workout yeah why not? Use it any time of the day. All meals are pro/fat the only one that is protein only is postworkout shake. But then meal 1 hour after that is again pro/fat. Add fibrous veg as desired.

    Just write out a diet including foods you like and i'll have a scan over see if it looks about right for keto.
    #10
    Murphyblew
    Pro-Member
    • Total Posts : 6674
    • Reward points: 7998
    • Joined: 2005/10/21 11:46:31
    • Location: Cornwall, UK
    • Status: offline
    Re:cutting/maintenance diet 2009/07/18 11:33:02 (permalink)
    hi mate

    yeah i think as the trial and error and monitor and adjust etc, has worked, i'm going to go that way instead. activity levels are quite high, above adverage. 

    do you have any other meal suggestions also? chicken and broccoli i can see myself getting awfuly sick of fairly soon!

    also, what to do on the weekly refeeds?

    sure, ok. this is just the one i posted above, only revised . .

    8:00 - wake
    8:30 - strong black coffee, 200g tuna/chicken, salad leaves/spinach, 10g omega seeds, ex light salad cream or low carb choc protein brownie & 100g tuna/chicken, salad cream, mixed lettuce/spinach ,10g omega seeds & 2 x o3 softgells
    8:45 - walk to work, 10 mins
    11:00 - walk home, 10 mins
    12:30/1:00 - 200g tuna/chicken/pork, fried mixed peppers, onion, garlic, courgette, green beans & aubergeen in olive oil, big mixed salad with light salad cream dressing, glug olive oil, 2 x o3 softgells
    4:00 - 120g tin tuna, ex light salad cream, cucumber, beetroot, raw brocolli with houmous, 50g soya nuts
    7:15 or 7:30 - PreWO - 200g chicken or 100g chicken and a brownie, mixed salad with light dressing and olive oil, broccoli and houmous, black coffee
     
    TRAIN - either weights HIIT or kickboxing once a week
     
    8:30 - PostWO - 30g whey (boxing finishes at 9pm and I don't have the whey)
    10:00 - 200g steak, fried mixed peppers, onion, garlic, courgette, green beans & aubergeen, big mixed salad with light dressing, mixed seeds, 2 o3 softgells

    #11
    All4n
    Pro-Member
    • Total Posts : 5222
    • Reward points: 9151
    • Joined: 2006/04/29 22:09:26
    • Status: offline
    Re:cutting/maintenance diet 2009/07/18 13:31:56 (permalink)
    I'd drop the salad cream. Anything "light or extra light" is generally low in fat but high in sugar. Use EVOO over your salad/spinach with a bit of black pepper.

    Loose the beetroot and houmous. If wanting something to add to broccoli try grated cheese and let it melt over the hot broccoli. I use half fat stuff simply due to it being less cals.

    I don't vary my diet all that much when doing keto, it's easier to stick to a few choices, and i enjoy them so it's ok.

    Usual meals i have...

    cold chicken with EVOO topped with dried chilli/garlic (out of a grinder) + broccoli with grated cheese

    chocolate whey/casein blend + cream + all natural peanut butter

    salmon + spinach/lettuce topped with EVOO and black pepper

    I'll vary the protein sources to tuna/beef and add in extra bits of salad like cuccumber, celery, mushrooms. Take fish oils as well usually about 10g per day. Snack on brazil nuts/almonds.

    Just choose a protein sources, add a fat source then add fibrous veg. It does limit you in choice, but i don't mind, it's easy i know what i'm getting and i enjoy it.

    EDIT: For a refeed just eat carbs you enjoy and keep fat pretty low. Don't worry about protein don't need much on this day. Few of the things i eat on refeeds

    chocolate whey/casein blend + weetabix

    cold pasta salad with chicken

    Bowl of museli or oats or other cereals

    Low fat yogurt/fromage frais

    Bagels or toast

    Homemade bread

    I used to eat a lot of high GI sugary stuff but find low/med GI better as less bloat, lethargy and doesn't send my appetite crazy. Too easy to overeat.
    post edited by All4n - 2009/07/18 13:36:18
    #12
    Murphyblew
    Pro-Member
    • Total Posts : 6674
    • Reward points: 7998
    • Joined: 2005/10/21 11:46:31
    • Location: Cornwall, UK
    • Status: offline
    Re:cutting/maintenance diet 2009/07/20 12:28:47 (permalink)
    cool, thanks for that mate

    do you stik to that diet consistantly? or just when you dieting?

    it does sound seriously limited, in search of a better way of putting it. I'm not sure I could live without salad cream, but i will limit my amounts.

    so does the rest of the diet look ok? knocking the beetroot and houmous on the head. .

    and the idea is to stick to that mon - fri, sat being a carb up day and sunday i work all day anyway, so I'll just go back to the keto



    #13
    Jump to:
    ©2017 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2017 APG vNext Commercial Version 5.5