Pleasue Critique for cutting.

donescobar2000 · 08-01-2003, 11:40 AM

Stats 5'3.5 170

7 AM - Breakfast

Choclate Whey Waffles (With Pure Oat Flour By the way)
1/2 Cup of Cottage Cheese

8 AM - 9:30 - Lift like no tommorrow (Operation Cut Storm)

10 AM - Snack

6 Oz. Stawberries
Whey Shake
1/2 Cup of Pine Apple Cottage Cheese
1 Tablepoon of Cashew Butter

1:00 - Lunch

2 Cup of Romaine Lettuce
5 Oz Chicken Breast
1 Cup of Brown Rice
2 Flax Caps

4PM - Snack (Yeah Right!)

1/2 Cup of Brown Rice
4 Oz Sweet Potato
5 Oz Chicken Breast
2 Flax Caps

6:30 PM - Dinner

2 Oz Shallots
1 Oz Red Pepper
1 Cup Romaine Lettuce
7 Oz Brocolli
5 Oz Tillapia Fish
1 Tablespoon of Cashew Butter

10 PM - Before Bed

1/4 Cup of Pineapple Cottage Cheese
1 Tables Spoon Natural Peanut Butter
1/2 Tablespoon Cashew Butter

Totals

2006 Cals 190 Carbs 215 Protein 48 Fat

acumenjay · 08-01-2003, 12:04 PM

Looks pretty good...If I were you I would get rid of the pineapple and go with plain cottage cheese though. I'd also try not to have rice and a potato at 4 o'clock (a bit late in the day). I don't know how strict you care to be though or how much cardio your doing. Happy cutting.

NicktheRoofer · 08-01-2003, 12:12 PM

Quote:

Originally posted by acumenjay
Looks pretty good...If I were you I would get rid of the pineapple and go with plain cottage cheese though. I'd also try not to have rice and a potato at 4 o'clock (a bit late in the day). I don't know how strict you care to be though or how much cardio your doing. Happy cutting.

nahh buddy he needs the pineapples, its his post-workout meal.

donescobar2000 · 08-01-2003, 12:12 PM

Quote:

Originally posted by acumenjay
Looks pretty good...If I were you I would get rid of the pineapple and go with plain cottage cheese though. I'd also try not to have rice and a potato at 4 o'clock (a bit late in the day). I don't know how strict you care to be though or how much cardio your doing. Happy cutting.

3 to 4 session of HIIT if not jogging outside for 40 minutes.

acumenjay · 08-01-2003, 12:17 PM

What's in the shake then? It'd be nice if you had about 25grams of dextrose in there. If not, I guess the pineapple is fine for your post workout meal but not before bed.

donescobar2000 · 08-01-2003, 12:26 PM

it is zero carb zero fat

acumenjay · 08-01-2003, 12:39 PM

It should workout ok then, although I don't know all about pineapple or anything and how the acidity may affect the consumption of other nutrients. I do know it is commonplace to take a whey shake with about 25grams of dextrose immediately after working out (the dextrose is to replenish muscle glycogen stores) and then to wait about an hour and have a meal/snack. It really kind of gets nit picky though and can vary based on your metabolism. We also don't know what bodyfat % your at right now either. As long as you see results go with it. If not make some adjustments each week until you find your groove. Everyone is a little different. Hope this helps.

donescobar2000 · 08-01-2003, 12:41 PM

BF is somwhere around 12 percent of lower. I am not quite sure.

younglifter13 · 08-01-2003, 06:02 PM

whats your post workout meal?

I suggest splitting up your carbs/fats. carbs also shouldnt be eaten at night (so no pineapple/fruit before bed).

otherwise, it looks pretty good. Whats the recipe for the whey waffles or is it soemthign you buy

?

donescobar2000 · 08-01-2003, 06:09 PM

Quote:

Originally posted by younglifter13
whats your post workout meal?

I suggest splitting up your carbs/fats. carbs also shouldnt be eaten at night (so no pineapple/fruit before bed).

otherwise, it looks pretty good. Whats the recipe for the whey waffles or is it soemthign you buy ?

1/4 Cup of Oat Flour (I use Arrowhead Mills)
1 Scoop of Choclate Whey (Low Carb Low Fat)
1/4 Cup of Egg Whites
2 Tablespoons of Splenda
1 Tablespoon of Cinnamon
1/4 Cup of Non Fat Milk (Omit While Cutting)
1/4 Cup of Water (While Cutting, make it half a cup)

Spray Waffle Maker with Pan Non fat Butter Spray. Cook for 5 to 6 minutes till Hardened. Makes about 4 waffles. Packed with protein and are good as hell.

BlakeOleus · 08-01-2003, 06:31 PM

excellent diet. You follow the glycemic index very well bro.

donescobar2000 · 08-01-2003, 06:33 PM

Damn...LOL Thanks. I guess studying and reading on the sport pays of. Thanks a lot that is a real booster.

Greg_SD · 08-01-2003, 07:05 PM

Quote:

10 AM - Snack

6 Oz. Stawberries
Whey Shake
1/2 Cup of Pine Apple Cottage Cheese
1 Tablepoon of Cashew Butter

For post workout you might want to substitute the fat and casein with some carbs. If you don’t want to use simple sugars you could grind up some oats and mix it with the whey, etc…

Quote:

2 Flax Caps

I would defiantly replace those with fish oil (DHA/EPA) caps.

You might want to work in a little more Omega 3s in there. I see a lot of monounsaturated in there. If you buy flax oil to accomplish this, buy bottled oil, not caps. It’s much cheaper and tastes fine as long as you mix it with something else. Your before bed meal would be a good time to replace some monounsaturated (nuts) with Flax oil.

donescobar2000 · 08-01-2003, 07:09 PM

Will do. thanks.

Greg_SD · 08-01-2003, 07:13 PM

I forgot to add. Fish and Flax is not an either or thing for me. I always use both. Fish to get Omega 3 and direct DHA/EPA and Flax to supplement fats with the added bonus that it’s 55% Omega 3.

donescobar2000 · 08-02-2003, 10:34 AM

I try hard to get my fish oils, but I do have the flax seed caps.