Am I eating OK for cutting? (please critique)

[Byakuya]

Here's what I ate yesterday. I took a screenshot from Fitday. Please let me know if there's anything I should change or cut. I'm wondering if I'm overdoing it with the almonds. Is my fat intake too high? I'm cutting but I hit another plateau, so I'm thinking I might be eating too many calories. What would you change?

[DeathtoToasters]

Originally Posted by Byakuya

Here's what I ate yesterday. I took a screenshot from Fitday. Please let me know if there's anything I should change or cut. I'm wondering if I'm overdoing it with the almonds. Is my fat intake too high? I'm cutting but I hit another plateau, so I'm thinking I might be eating too many calories. What would you change?

So the only real food you have is some eggs, beef, and some oatmeal?

I don't see a single veggie or anything even the color green.

Plus muscle milk, from what i have read and heard, is why too fatty for a cut. I know it COULD fit into your macros, but I would rather have the extra fat form meats then a shake.

But they sure do taste good

Disclaimer: I am in no way, shape or form a diet expert.....just giving opinions because they were asked :P

[Rhinoclan]

Originally Posted by Byakuya

Here's what I ate yesterday. I took a screenshot from Fitday. Please let me know if there's anything I should change or cut. I'm wondering if I'm overdoing it with the almonds. Is my fat intake too high? I'm cutting but I hit another plateau, so I'm thinking I might be eating too many calories. What would you change?

My first thought as well was where the heck are the veggies...and is that like 5 servings of protein shakes? A muscle Milk, Eas, and then 3 servings of Whey?

[Like It Or Not]

Looks liek you're trying for the standard 40/20/40. You weigh 178 (according to your wt under your user name), but took in 2504 calories. What is your daily maintenance? I'm cuttting as well, but I weigh 240, and I'm taking in about 2400 calories. (10 x BW). If you are stuck, I'd look at dropping your calories.

[Byakuya]

This is the kind of feedback I need. So Muscle Milk is not good for cutting? I figured the Lentils and Banana were good enough sources of complex carbs that I didn't need a lot of veggies. Should I throw in more vegetables and cut some of my artificial foods?

I'm burning around 3000 calories per day including my workouts. So I thought 500 under would be healthy weight loss. But it could be that my calculations are off and I'm not quite burning that many calories. Fitday lets you choose between "Seated All Day" and "Mostly Seated With Some Movement". I chose the latter because I am up walking around a fair amount at my job. However I do spend a lot of time sitting. So maybe I should've picked "Seated All Day" and based my calculations off that. It's a difference of about 300 calories, so maybe that would explain why I'm stuck at the moment.

[DeathtoToasters]

Originally Posted by Byakuya

This is the kind of feedback I need. So Muscle Milk is not good for cutting? I figured the Lentils and Banana were good enough sources of complex carbs that I didn't need a lot of veggies. Should I throw in more vegetables and cut some of my artificial foods?

I'm burning around 3000 calories per day including my workouts. So I thought 500 under would be healthy weight loss. But it could be that my calculations are off and I'm not quite burning that many calories. Fitday lets you choose between "Seated All Day" and "Mostly Seated With Some Movement". I chose the latter because I am up walking around a fair amount at my job. However I do spend a lot of time sitting. So maybe I should've picked "Seated All Day" and based my calculations off that. It's a difference of about 300 calories, so maybe that would explain why I'm stuck at the moment.

No I am not really saying that it is NOT good...it is just it is high in fat. I, personally, would rather have the extra fat in meat and real food (good real food) then in a shake.
(but DANG they taste good!)

Plus, and this is personal, nothing is better then veggies.

Complex carbs, to me are the basics:

Rice
Yams or sweet potatoes
etc.

and if you have to ask about cutting out 'artificial' foods, you already know the answer. Anything with the words 'artificial' are not preferred. :P

Disclaimer: I am in no way, shape or form a diet expert.....just giving opinions because they were asked :P

I am sure Kimm, Old Sup, etc will chime in and give you much better answers then mine.

[Byakuya]

your advice is fine. it's giving me stuff to think about, which is what I'm looking for. thanks!

[ironwill2008]

Since I don't know you, or train with you, the best I can offer is a few general guidelines.

You need to "backwards engineer" your macros, to fit into how many ever calories/day you plan to consume. This number should be about 4-500 cals less than your maintainance, so that you're dropping no more than 1 pound a week. This will help insure (along with continued heavy training) that you retain as much muscle mass as possible.

Figure-in your 1 gram of protein /pound of bw, and then you fat and carb grams to comply with whatever template you're following (ex:40/40/20,pro/carbs/fat).

Be sure to have plenty of veggies in there, some at nearly every meal. Besides providing fiber and bulk, to help you not feel hungry, you need the vitamins/minerals.

Get this squared-away, and then follow it precisely for 3-4 weeks, so that you'll have a reliable baseline from which to make any needed changes, and then, only change one thing at a time, so you'll be able to judge what's working for you, and what isn't. Let the mirror be your guide here.

[JOHN GARGANI]

those 2 ounces of almonds are giving you 12 gms of protein and 31 gms of fat!!!!!!!!!!!!!

a THREE TO ONE RATIO!!!


no way, for a cut, you simply cannot have a protein source with that kind of ratio.......

I know muscle milk is creamy and tastes good: here is some great advice, try BEVERLY INTERNATIONAL protein, and mix it with water: it is just as creamy and delicious as the muscle milk but without all the fat.....

and I agree with the lack of roughage: you need some salads, greens, whatever.....

[bigcoupe]

I'm no expert either but WAY too many calories. Have you used the Total Metabolism Forecaster to pinpoint how many calories you should shoot for?

http://forum.bodybuilding.com/showth...hp?t=114980801

Good luck

[JOHN GARGANI]

this morning, I had an apple with my turkey/egg white omelet that I like to make.....

no reason to have boring oatmeal every day...you could substitute other carbs and round out your nutritional profile......

[zekebeaven]

What is that a program or a website you've used I'd like to look into it if I could, Cheers!!

[kgarrow]

Originally Posted by Byakuya

Here's what I ate yesterday. I took a screenshot from Fitday. Please let me know if there's anything I should change or cut. I'm wondering if I'm overdoing it with the almonds. Is my fat intake too high? I'm cutting but I hit another plateau, so I'm thinking I might be eating too many calories. What would you change?

Lets review what a calorie is. It is a heat measure of energy burn in the body. That is why calorie intake and burn are relative. BodyMassIndex is a principal factor in caloric intake as well. The more lean mass the more calorie burn daily. If you are trying to cut before bulk than lower calories is definately in order. How do we burn calories? Everything burns calories including digestion. Replace the supplements with REAL foods and you automatically increase caloric burn daily. If you remain in ketosis, than lower your calories or increase your exercise. I only use the supplements with specific timing in mind i.e. around training. Otherwise they really have no nutritional benefit. First scrap the Musclemilk for good. I was making the same mistake for awhile. And beleive me if you try to reduce yor calories while keeping all those supplements in you will go crazy! You will quickly figure out your starving. I have lost 54 pounds since April, competed at 194 pounds, and used Fitday as the perfect tool to do it. Also remember that the meal plan and timing is critical for results. Not just making the macros.

ADD REAL FOOD

Good luck

Kevin

[hochspeyer]

Any truth to the notion that drinking colder (ice) water increases calorie burn? I read in a book that you use additional calories when you drink ice water because your body needs to bring toe temp up to make it easier to digest?

[mavrick77]

Originally Posted by Byakuya

Here's what I ate yesterday. I took a screenshot from Fitday. Please let me know if there's anything I should change or cut. I'm wondering if I'm overdoing it with the almonds. Is my fat intake too high? I'm cutting but I hit another plateau, so I'm thinking I might be eating too many calories. What would you change?

ussually for my contest prep I will divide my calories up to 50% protien, 25% carbs, 25% fats..... then once a week for a re-feed day, I drop my protein to 1gm/lb of bodyweight, drop my fats very low, and get the rest of my calories thru carbs

[mharrislove]

Originally Posted by mavrick77

ussually for my contest prep I will divide my calories up to 50% protien, 25% carbs, 25% fats..... then once a week for a re-feed day, I drop my protein to 1gm/lb of bodyweight, drop my fats very low, and get the rest of my calories thru carbs

^^^I like this approach as well.

Like the others have said, that 12g of fat per serving of Muscle Milk is just a deal breaker for me. I wouldn't even take the free samples offered at the Olympia Expo! Don't get me wrong, I'm not anti-fat - if a steer wandered into my room right now, you would see steaks on my plate in about 90 minutes - but I won't tolerate those fat levels in my supps.

Anyway, good luck with tweaking the diet plan.

[Byakuya]

Lots of good advice here. thanks all! I've made some adjustments today. I'm eating a fourth the number of almonds I ate Monday. I'm increasing my veggie intake, and I'm cutting out some of the artificial stuff. I've also managed to get my calories for the day down to around 2000 (although I'm feeling very hungry at the moment). I've been having a little trouble coming up with enough protein without all the artificial stuff...

[Rhinoclan]

Originally Posted by Byakuya

Lots of good advice here. thanks all! I've made some adjustments today. I'm eating a fourth the number of almonds I ate Monday. I'm increasing my veggie intake, and I'm cutting out some of the artificial stuff. I've also managed to get my calories for the day down to around 2000 (although I'm feeling very hungry at the moment). I've been having a little trouble coming up with enough protein without all the artificial stuff...

Hopefully you replaced the supplements for other lean proteins. Heck, right now shrimp is super inexpensive...and 4 large shrimp is 20g of protein. A 6oz. chicken breast is 35g of protein, 1/3# buffalo burger is 32g of protein, scramble 2 yokes w/6 whites, and you have another 22g of protein. Right there is what, 100g of protein in just replacing your supplements.

[Byakuya]

Here's a screenshot of what I'm eating today. My ratio is now 37/34/29 because increasing my veggies also increased my carb percentage. My total calories is about 500 lower than it was on Monday. The extra lunch meat in the evening is intended to increase my protein without having another shake.

[Rhinoclan]

Originally Posted by Byakuya

Here's a screenshot of what I'm eating today. My ratio is now 37/34/29 because increasing my veggies also increased my carb percentage. My total calories is about 500 lower than it was on Monday. The extra lunch meat in the evening is intended to increase my protein without having another shake.

How are you cooking the catfish?

Couple of places to eliminate carbs if you're looking...replace the banana for a lower carb fruit, or a good place for some veggies...get rid of the orange juice. Do you track your sodium? Prepackaged lunch meat is chock full of it...so check on that. Otherwise it's starting to take a little better shape. I would guess from your stats that 2000-2200 calories is about where you should be.

[harleygirl]

Originally Posted by mavrick77

ussually for my contest prep I will divide my calories up to 50% protien, 25% carbs, 25% fats..... then once a week for a re-feed day, I drop my protein to 1gm/lb of bodyweight, drop my fats very low, and get the rest of my calories thru carbs

I'm also currently using the 50/25/25 approach and think I am in need of a re-feed day. Do you do your re-feed day on a training day? Maybe on quad or hammie day or do you do it on a rest day?

[JOHN GARGANI]

Originally Posted by Byakuya

Lots of good advice here. thanks all! I've made some adjustments today. I'm eating a fourth the number of almonds I ate Monday. I'm increasing my veggie intake, and I'm cutting out some of the artificial stuff. I've also managed to get my calories for the day down to around 2000 (although I'm feeling very hungry at the moment). I've been having a little trouble coming up with enough protein without all the artificial stuff...

Originally Posted by Byakuya

Here's a screenshot of what I'm eating today. My ratio is now 37/34/29 because increasing my veggies also increased my carb percentage. My total calories is about 500 lower than it was on Monday. The extra lunch meat in the evening is intended to increase my protein without having another shake.

YOU GO GUY!!!!

now you are on the right track, and I'm sure, the scale will tell that very shortly......

[Byakuya]

Originally Posted by Rhinoclan

How are you cooking the catfish?

Couple of places to eliminate carbs if you're looking...replace the banana for a lower carb fruit, or a good place for some veggies...get rid of the orange juice. Do you track your sodium? Prepackaged lunch meat is chock full of it...so check on that. Otherwise it's starting to take a little better shape. I would guess from your stats that 2000-2200 calories is about where you should be.

My wife cooked it. She put breading on it, but it was a light layer so I didn't count it. It was just baked in the oven. I dropped the banana and OJ for today. I normally don't drink a lot of OJ, but I'm recovering from a cold so I figured I should have some. I know my sodium intake is too high. It's difficult to avoid sodium. Instead of that lunch meat I should probably buy chicken and cook it myself and then refrigerate it. I try to get other low sodium options when I can (like low sodium V8 juice).

Originally Posted by harleygirl

I'm also currently using the 50/25/25 approach and think I am in need of a re-feed day. Do you do your re-feed day on a training day? Maybe on quad or hammie day or do you do it on a rest day?

I don't have a scheduled refeed day. It's usually on the weekend when we go out either Friday or Saturday. We're getting Chinese food this Saturday, so that will be my refeed day this week. Is it best to do this on a training day? Fridays are my leg workout days, but maybe I'll do my legs on Saturday instead.

Originally Posted by JOHN GARGANI

YOU GO GUY!!!!

now you are on the right track, and I'm sure, the scale will tell that very shortly......

thanks! I'm hoping to see it change soon. It's been very stubbornly hanging on to the 177/178 mark for a long time now. I know we shouldn't rely too much on the scale, but I can tell I still have a lot of weight to lose. Once I get down to around 10% bodyfat I won't rely on the scale so much.

[Iwillcompete]

Originally Posted by Byakuya

Here's what I ate yesterday. I took a screenshot from Fitday. Please let me know if there's anything I should change or cut. I'm wondering if I'm overdoing it with the almonds. Is my fat intake too high? I'm cutting but I hit another plateau, so I'm thinking I might be eating too many calories. What would you change?

I would cut down on all the shakes it seems you have muscle milk in the morning which that by itelfs has way to much sugar, that later you have a protien shake of the normal varity i take it.

Then you have an eas shake , then another before you go to bed, sounds like you are trying to drink your protein instead of eat. I would cut down on all the drinks and consentrate on whole foods such as egg whites like i see you eat, baked or grilled chicken, broc. or some other green veg. Try eating more fish, the omega 3 from fish will allow you to drop body fat while maintaing muscle.

Just my observation...........that's all.

[Byakuya]

Originally Posted by Iwillcompete

I would cut down on all the shakes it seems you have muscle milk in the morning which that by itelfs has way to much sugar, that later you have a protien shake of the normal varity i take it.

Then you have an eas shake , then another before you go to bed, sounds like you are trying to drink your protein instead of eat. I would cut down on all the drinks and consentrate on whole foods such as egg whites like i see you eat, baked or grilled chicken, broc. or some other green veg. Try eating more fish, the omega 3 from fish will allow you to drop body fat while maintaing muscle.

Just my observation...........that's all.

I've been working on getting more real food and less artificial. I'm normally not much of a vegetable eater, but I was so hungry last night that I devoured a bunch of them! My wife does the cooking, but I am always pushing for her to cook things with protein. I'll tell her I really liked it when she cooked fish.

[DeathtoToasters]

Nice work, that looks better like John said.

I would think if you could just think about a veggie with every real protein meal, that would be a good way to make sure you get it in. Heck 7-8 asparagus spears are enough! not much in volume but they are so damn good for you. BEWARE you pee will smell, but nobody will know but you! there are fancy ways to cook it for a great taste but all I do, when in a rush is this.

I take 7-8 spears, break off about 1-2 inches from the end, stick then on a plate with a paper towel over them, cook them for about 2 min in the microwave, then sprinkle them with rock salt or any salt. Then let them sit for about another min or two (they continue to cook) and munch away. Simple and cannot get easier!

I have been shifting my carbs around, meaning I am trying to keep them before 3-4 pm. I just seem to be really carb sensitive, but it is all personal for each of us.

So if I got stuck on the road, with no food around, I can always find a Jack in the Box and ask for a chicken bowl, no rice, all veggies. Not the best tasting chicken, but it works.

Good work.

[Rhinoclan]

[QUOTE=Byakuya;409151231]My wife cooked it. She put breading on it, but it was a light layer so I didn't count it. It was just baked in the oven. I dropped the banana and OJ for today. I normally don't drink a lot of OJ, but I'm recovering from a cold so I figured I should have some. I know my sodium intake is too high. It's difficult to avoid sodium. Instead of that lunch meat I should probably buy chicken and cook it myself and then refrigerate it. I try to get other low sodium options when I can (like low sodium V8 juice).
QUOTE]


Count the breading. There's a lot of carbs in breading. But your diet is starting to get much better, no doubt about it.

I like to buy frozed chicken breasts, dice them while still frozen, put it in a ziploc with the seasonings of your choice, and let them thaw. Once thawed, literally takes like 2-3 minutes for a quick saute', they aren't dried out, and are already ready to eat. Minimal mess as you cut them while they were frozen (get a good serrated knife...I have a Wusthof), and just dumpled them from the bag into the pan.

[DeathtoToasters]

Originally Posted by Byakuya

I've been working on getting more real food and less artificial. I'm normally not much of a vegetable eater, but I was so hungry last night that I devoured a bunch of them! My wife does the cooking, but I am always pushing for her to cook things with protein. I'll tell her I really liked it when she cooked fish.

or for veggies go buy a few bags of the microwaveable bags. They take 3 button pushed (5:00 min) then you have veggies....AWESOME!

[J.Ho]

Originally Posted by DeathtoToasters

or for veggies go buy a few bags of the microwaveable bags. They take 3 button pushed (5:00 min) then you have veggies....AWESOME!

I love the Green Giant Immunity Blend, Healthy Weight Blend, and others ! 4 minutes in the microwave !

[kimm4]

I would switch up the following:

macros 45p/25c/30f

258 g protein
143 g carbs
77 g healthy fats

total calories 2297

Like Mav I do refeeds during prep as well. But I think just throwing in a cheat meal on the weekend or something other than what's on your plan is fine. I would just use that as my refeed and monitor your progress.

Good luck.