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cutting/weight loss - diet comments please

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Fergie
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2008/05/15 11:58:04 (permalink)

cutting/weight loss - diet comments please

I'm starting an 8 week cut/weight loss program. I'm 6' and I weigh 192 pounds and have a bf % of 15 to 16. I have approx 30 Ib of fat and 162 Ib of lean body mass.

My goal is to lose 10 or 11 pounds of fat and retain the limited muscle mass I already have (as you can tell from my stats I'm not Mr Olympian or Mr Skinny). After I've lost the fat I plan to bulk up big time with lean gains with the help of some sust and deca. My fat is all centred around my stomach and love handles so I just can't face the prospect of bulking first and risking putting on more fat. I weight train 3 or 4 times a week and do cardio a further 4 times for approx 40 mins each time.

I've worked out a diet that is relatively equal on carbs and protein and I'd appreciate any comments. Some will inevitably say it's light on protein but my protein requirements aren't the same as a 6" person carrying 200 Ib of lean muscle mass and who is bulking. I fear that increased protein intake will just result in further fat being stored. If the consensus is that I need to drop carbs and increase protein then meal suggestions as to how I can achieve it would be greatly appreciated.

MEAL 1
Weetabix x 2, 300g Milk and shake with 18g whey protein and 5g of mixed oil containing Omega 3, 6 and 9.

(Totals 445 kcal, 37.5g carb, 12g fat and 28g protein)

MEAL 2
Chicken breast or small tin tuna, plus shake containing 18g whey protein and 42g milled oats)

(320 kcal, 32g carbs, 5.5 fat and 35g protein)

MEAL 3
Wholemeal Pitta, 100g sliced chicken plus a banana

(380 kcal, 67g carb, 5g fat and 24.4g protein)

TRAIN - followed by PWO shake of 36g whey protein and 15g maltodextrin (260 kcal, 16g carb, 4g fat and 36g protein)

MEAL 4
250ml Alpro light soya milk, small tin tuna and 3 rice cakes or oatcakes

(190 kcal, 18g carbs, 4g fat and 19g protein)

MEAL 5
100g lean meat or fish with rice potatoes or couscous and lots of veg

(375kcal, 33 g carb, 11g fat and 35g protein)

MEAL 6
100g quark with options or 100g cottage cheese or handful of king prawns if bogof continues at supermarket lol. Followed by whey shake with 5g of omega oil. By the way whoever came up with the idea of quark plus options to make choccy mouse is a genius.

(200kcal, 1g carb, 12g fat and 33g protein)

The total diet (bearing in mind I'm trying to cut/lose weight is approx 2200 calories, 220g of carbs, 53g of fat and 210g of protein. Ideally I'd like to add some fruit but where can I lose protein or complex carbs?

All feedback is appreciated.
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    OoOGazOoO
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    RE: cutting/weight loss - diet comments please 2008/05/15 12:00:50 (permalink)
    PWO - up your carbs.

    Having shakes for meal 1 and 2 may not satiate you, why not change one of those and have solid protein in the meal? ? ?

    PPWO - up the protein and the carbs.
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    Fergie
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    RE: cutting/weight loss - diet comments please 2008/05/15 12:09:37 (permalink)
    Will liquid egg whites be any better than shakes in meal 1 or 2? Time constraints and practicality are an issue for me.

    Upping the carbs in PWO and upping carbs and protein in PPWO would take me over my maintenance calories for the day. Is that ok bearing in mind my cardio and weight training will take me sufficiently below maintenance?

    Thanks for your comments.
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    OoOGazOoO
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    RE: cutting/weight loss - diet comments please 2008/05/15 12:12:26 (permalink)
    Liquid egg whites would be fine for either meal 1 or 2, or both.

    You need to up your protein and carbs PWO and PPWO, you dont have many.
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    Fergie
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    RE: cutting/weight loss - diet comments please 2008/05/15 12:35:54 (permalink)
    Thanks again.

    I'm new to liquid egg whites but I see from reading many threads that lots of people use them a lot. I guess most people drink them raw for convenience and rely on the heat treatment/non salmonella guarantee?? Do they taste ok or do people mix anything with them for taste?
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    OoOGazOoO
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    RE: cutting/weight loss - diet comments please 2008/05/15 12:37:05 (permalink)
    I have never used them mate so i couldn't say.

    If they are already pasteurised, then there is no problem with having them in a shake.
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