Hows this for a cutting plan?

[spaghetti86]

Like title says, please look and comment, thanks -

meal 1 - serving of healthy cereal with skimmed milk, 2 scoops whey protein (pre-workout)
meal 2 - 2 scoop whey protein, 1 piece of fruit (post workout)
meal 3 - wholemeal pitta bread, 1 tin of tuna, low fat dressing, 1 low fat cheese string, 1 serving low fat pretzels
meal 4 - 2 scoops whey protein
meal 5 - fish/quorn/soya/tofu and a load of vegetables
meal 6 - 1 cup of skimmed milk, 1oz mixed nuts (non salty non roasted)

Calories Eaten Today
grams cals %total

Total: 1967

Fat: 38 346 18%
Sat: 7 62 3%
Poly: 4 36 2%
Mono: 10 88 5%
Carbs: 159 550 29%
Fiber: 22 0 0%
Protein: 255 1019 53%
Alcohol: 0 0 0%

I have been told that I should be cutting on about 2000 calories, for my height and weight ( 5ft 11 - 178lbs)

Any comments or suggestions?

[sbh2082]

Well I am still kinda new to all this myself and in the past have only cut with carb cycling (which works but is tough to plan) but I have always been told to try to limit dairy if not omit altogether when cutting. Besides that I think the plan looks pretty good! And if you stall out you could always replace the morning cereal with some oats, and the whole wheat pita at lunch with some brown rice or a sweet potato

[spaghetti86]

Thanks for your reply. Yea im going to try this for a couple of weeks, and stick to it religiously starting sunday 7th jan ( is my birthday on sat 6th 21st bday so will be celebrating 2mrw through to sat nite:-))
But if it doesnt turn out like I think it might, then I will try carb cycling.
The dairy was really to increase calories and help keep my body runnin at night with the caesin (sp) cos i cant eat FF cottage cheese before bed, makes me wanna gag!!

cheers

any more comments?

[sbh2082]

Originally Posted by spaghetti86

Thanks for your reply. Yea im going to try this for a couple of weeks, and stick to it religiously starting sunday 7th jan ( is my birthday on sat 6th 21st bday so will be celebrating 2mrw through to sat nite:-))
But if it doesnt turn out like I think it might, then I will try carb cycling.
The dairy was really to increase calories and help keep my body runnin at night with the caesin (sp) cos i cant eat FF cottage cheese before bed, makes me wanna gag!!

cheers

any more comments?

Well it would be a good idea at bedtime for that reason (same with a protein blend of casein/whey) or PWO because the sugar carbs that are in it would be readily absorbed... so you might wanna move it to your post workout shake instead of preworkout shake as well! I took the carbs outta my preworkout shake and swapped in a fat instead as they left me feeling sustained all the way throughout my workout! I also stick to strict diet religiously so I'm sure you'll be able to do it as well!

[spaghetti86]

well truth is i cant stand eatin oatmeal for breakfast, or eggs. so i will try cereal and milk and proteinshake.
and if i dont get the results i like/i want, ill cut the milk and cycle the carbs.

cheers again! and i hope i can stick to it! for mysake, i drive myself crazy when i don't lol

[sbh2082]

Well best of luck to ya!!! And I am sure everyone on here can help you out but if you ever need advice or have any questions you can feel free to PM me too and I'll try my best to help!

[spaghetti86]

Originally Posted by sbh2082

Well best of luck to ya!!! And I am sure everyone on here can help you out but if you ever need advice or have any questions you can feel free to PM me too and I'll try my best to help!

Thanks will do!

[sunshine1101]

Well, I agree with much of what has already been said about switching a few things BUT...with you being a vegetarian etc...well it's hard for me to make any rec. for you to switch anything. I think since you are not doing a show right?????? I think this will be good for you and perhaps switch things up a little bit after a couple of weeks just so your body doesn't get use to the same things and stop responding.

When I am cutting...well I actually make changes weekly to my diet and with each change I get closer and closer to that goal but that is what works for me. I also do the same thing with my cardio. My strength training pretty much stays the same except I will switch out one exercise every now and then for a new one.

I want to know in a couple of weeks how this has gone for you. Take pics and measurements too. Don't rely on the scale.

Have a great day!
K

[spaghetti86]

ok sure thing. I will take some measurements in the next week or so (is totm at the min so would rather wait til thats finished so i get more realistic measurements).

I guess as a vegetarian we don't have as many choices, but i seem to do ok on whey protein, tuna, some other fish, tofu and quorn.

no im not doing a show, this is all just for my own piece of mind and happyness.
I will be buying all the needed ingredients on sunday (my bday saturday so i think i may go a bit over board, but its only once a year and its my 21st).
Then I shall start on sunday how i mean to go on.

Will keep you updated, thanks for your comment and interest :-)

[Pumped1981]

Hey Spaghetti, yes I agree with u 100% you MUST go all out on ur birthday and especially since ur turning 21!!! Thats really cool how you are taking such an interest in ur health and ur body...Im the same way really...Best of luck to you and Happy Birthday in advance

[MauiZos]

Originally Posted by spaghetti86

Like title says, please look and comment, thanks -

meal 1 - serving of healthy cereal with skimmed milk, 2 scoops whey protein (pre-workout)
meal 2 - 2 scoop whey protein, 1 piece of fruit (post workout)
meal 3 - wholemeal pitta bread, 1 tin of tuna, low fat dressing, 1 low fat cheese string, 1 serving low fat pretzels
meal 4 - 2 scoops whey protein
meal 5 - fish/quorn/soya/tofu and a load of vegetables
meal 6 - 1 cup of skimmed milk, 1oz mixed nuts (non salty non roasted)

Hi Spaghetti... To add a comment here, I'd say that you carbs could use some help. I see cereal, pitas, and pretzels - none of which are very good choices. Especially the pretzels!

I've never seen a cereal that was actually "healthy". Even the organic ones in the health food store often have sugar or other ingredients that are not good when cutting. I would guess the pita contains enriched flour, and the pretzels... well those are just awful.

Also, check if your salad dressing has high fructose corn syrup. If it does, throw it in the trash. HFCS messes with your hunger and satiety hormones (leptin and ghrelin) and is treated as a toxin by your body.

You want to fuel your body with those good slow-digesting complex, which I'm sure you know. I can't stand soggy oatmeal either, but I make a really amazing toasted oat breakfast that could pass for dessert.

>>Toast 1/3 cup raw oats or mixed grains in a non-stick pan on medium heat on the stove until they get brown and crunchy. Transfer to a bowl and toss with 1 tsp cinnamon. Drizzle a little organic honey or agave nectar and then mush together with 1 TB natty PB. It turns out like granola. Yum!

As for yams, I cube them up, steam in a double boiler and then drizzle with sugar free maple syrup. Delicious as well!

As I've said before, this isn't just about looking good it's about being HEALTHY.

Happy birthday by the way!

[MauiZos]

Originally Posted by sbh2082

I took the carbs outta my preworkout shake and swapped in a fat instead as they left me feeling sustained all the way throughout my workout!

While I'm glad this works for you, cutting carbs out of a preworkout meal in favor of fat is not a strategy I would recommend to anyone. Fat slows your digestion and will inhibit the delivery of energy (in the form of glucose) and protein (in the form of amino acids) to your muslces while you are working out.

To sustain your energy and satiate your hunger through out the workout, you might want to opt for protein from real food rather than whey which is digested very quickly. Egg whites, chicken, or tuna, with a high fiber complex carb like brown rice, yams, chickpeas etc should do the trick. If you still get hungry during your workout, add more carbs to the preworkout meal.

[fitness4fun]

Originally Posted by spaghetti86

I have been told that I should be cutting on about 2000 calories, for my height and weight ( 5ft 11 - 178lbs)

Hey spaghettie86, you say here that you are 5'11" and 178 lbs, but your profile says your only 128 lbs. This could make a difference. Which one is the typo??

[richardmania]

IMO there seems to be quite a lot of simple carbs (sugars) in their for a cutting diet.

My advice would be; the carbs you do eat (because you will need some) try to keep them wholegrain carbs for sustained energy release. And try to focus most of the carb usage for your PWO meal- that way they are being used to replace glycogen lost through the workout and not so much being stored as fat.

If you are worried about energy loss- don't be, you will find after a few days your body will adapt to the change. Just ensure that with your meals you are having some EFA's such as flaxseed oil, fish oil etc. I think you will be pleasantly surprised how much energy the fat gives you!

With carbs and cutting- the way i educate my clients is; if you don't need the energy, don't eat it!

All the best though, you are on the right track- just trying to give you some firendly advice. Little changes make a big difference when cutting. And lets face it- cutting is the hardest part- but the part that makes you look the best! (Damn!! Why can't bulking make you look ripped!!)

Anyway, i'm rambling now! Speak soon babe. x

[fittchica]

Originally Posted by MauiZos

Hi Spaghetti... To add a comment here, I'd say that you carbs could use some help. I see cereal, pitas, and pretzels - none of which are very good choices. Especially the pretzels!

I've never seen a cereal that was actually "healthy". Even the organic ones in the health food store often have sugar or other ingredients that are not good when cutting. I would guess the pita contains enriched flour, and the pretzels... well those are just awful.

Also, check if your salad dressing has high fructose corn syrup. If it does, throw it in the trash. HFCS messes with your hunger and satiety hormones (leptin and ghrelin) and is treated as a toxin by your body.

You want to fuel your body with those good slow-digesting complex, which I'm sure you know. I can't stand soggy oatmeal either, but I make a really amazing toasted oat breakfast that could pass for dessert.

>>Toast 1/3 cup raw oats or mixed grains in a non-stick pan on medium heat on the stove until they get brown and crunchy. Transfer to a bowl and toss with 1 tsp cinnamon. Drizzle a little organic honey or agave nectar and then mush together with 1 TB natty PB. It turns out like granola. Yum!

As for yams, I cube them up, steam in a double boiler and then drizzle with sugar free maple syrup. Delicious as well!

As I've said before, this isn't just about looking good it's about being HEALTHY.

Happy birthday by the way!

x2 x2 couldn't agree more! You need to cut out those carbs--they are not from the greatest sources. I would never eat pretzels (well ever,lol) but especially not while cutting. Also I would take that pita out as well. The great debate of dairy while cutting--the verdict is still out. I find that I harden up alot faster without it, but since you are vegetarian I might keep it in there for variety. I don't see that many veggies either. On a cut I usually eat them with every meal, replacing all carbs with them with the exceptions of Pre and post workout meals...

[spaghetti86]

Hey everyone.

Well I thought I should update what I am doing. Someone who was recently transformation of the week, was kind enough to sort me out a diet/meal plan.
So what do you all think of this? -

1) protein shake or 4-5 egg whites, 1/2 cup rolled oats
2) serving of cottage cheese (1/2-3/4 cup)
3) tuna, brown rice (1/2 cup)
4) protein shake, piece of fruit
5) tuna, 1/2 cup brown rice, broccoli or salad (watch the dressing) *(this should be post workout)
6) protein shake *(30-45 min before bed) or 4-5 egg whites

I am currently doing a 4 day split for weights. And try to do cardio 5 days a week, mixing it up from punchbag, stepper, walking, skipping and jogging.

Let me know what you think :-)

Spag.

ps I am currently still 5ft 11inches and weigh 160.6lbs Goal is 154lbs by christmas ideally :-)

[girl81]

wow, look at you down 18lbs and all muscle.

[PinkSky]

wow ... that's awesome, congrats!! And, yes, that looks like a much better diet

Keep up the good work!!

[spaghetti86]

Originally Posted by girl81

wow, look at you down 18lbs and all muscle.

Originally Posted by PinkSky

wow ... that's awesome, congrats!! And, yes, that looks like a much better diet

Keep up the good work!!

Hey, thanks for kind comments.

Haven't been able to work out the past 4 days as hurt back on thursday at work . Managed to go for a jog yesterday morning, but other than that nothing.
I did weights sat, sun, tues and wed thou this week so thats not too bad.
Back feeling better today, or not as sore anyway, so will be back to weights tomorrow.
Hope I shift a few more pound before xmas, 23 days to go. eeekk!!