Critique my cut diet

Vuch · 08-20-2009, 06:06 AM

Hey guys. I'm starting a cut. I'm not harboring THAT much bodyfat.

http://img7.imageshack.us/img7/6360/copyofsdc10475.jpg
http://img269.imageshack.us/img269/2...ofsdc10482.jpg

What do you think of my diet/excersise routine (Weight training Split Mon, Wed, Fri)

BTW I will be replacing syntha 6 with 100%ON whey shortly after syntha 6 runs out

Morning: 1 Scoop Syntha 6 and a banana
Meal 2: 250g Chicken and a wholegrain roll
Meal 3: 250g chicken and a wholegrain roll
Meal 3 Can of Tuna and a banana
Pre Workout 300g chicken and brown rice (1 hour before workout)
Post Workout Syntha 6 (not ideal but again will be changing to 100% on whey)
Meal 6 Syntha 6

My cardio will be on my off days and I will be doing Low intensity cardio (jogging) for about 40 min to an hour everytime. I will be doing this about 4 times a week and possibly 1 or 2 HIIT sessions.

Hopefully I will be gaining muscle and losing fat but we'll see how I respond.

What do you think and how long do you think it will take me to get to visible abs?
thanks

Vuch · 08-20-2009, 06:35 AM

No replies.. comone guys. Just from a glance what can you tell me?

I'm going to bed anyways. gnite

TasKieran · 08-20-2009, 07:58 AM

I like your diet bro, and all you can do is exerpiement, thats all i am doing. Also if you are alreayd on a bulking plan why not give it another month or two, seeing summer isn't 3 months away

And personally i prefer quick HIIT sessions, as i am not a fan of low intensity, but thats just me.

gl broski.

nicky16 · 08-20-2009, 08:03 AM

looks like a good cut diet to me.

johnnyscans · 08-20-2009, 08:32 AM

Need some diversity in it bro. Veggies, other sources of protein. 3 Meals based off protein shakes =/= ideal, in my opinion. Try some eggs and egg whites w/ turkey bacon for breakfast.

M0tive · 08-20-2009, 08:50 AM

I would deff. not be drinking 3 Protein shakes a day, minus 1 of those and throw in some more chicken or other source of protein.

Egg whites are clutch, low cals and high protein.

Broccoli is your friend, do yourself a favour and keep shovling that in with your chicken meals, only like a handful is needed (small handful if necessary).

I would very much consider having your last meal of the day a solid meal with carbs again (not a lot, probably the same amount as your pre-work out meal)

If your doing 40min-1hour of cardio 4 times a week, your going to loose more muscle compared to doing HIIT. I suggest you do HIIT 4 times a week and do your light cardio 2 times a week.

From your avatar, if your diet is STRICT and your working like a motha, 4-5 weeks for your abs. But you will see some great results after probably 2-3 weeks.

michaelqzhang · 08-20-2009, 09:26 AM

add some veggies, eggs, nuts

M0tive · 08-20-2009, 09:28 AM

Nuts have a ton of calories, only eat them if your WAY below your calorie maintance.

michaelqzhang · 08-20-2009, 09:36 AM

Quote:

Originally Posted by M0tive

Nuts have a ton of calories, only eat them if your WAY below your calorie maintance.

yeah, maybe a healthy oil would work better. he's not getting a lot of healthy fats in that diet he has

M0tive · 08-20-2009, 09:39 AM

Nope, the only fats he's really getting in from his chicken.

OP - i'm assuming that your on a fish oil/mulit-v pill?

Apothecurious · 08-20-2009, 10:16 AM

protein and such is good.. but you seem to be lacking fruits, vegetables and nuts. I would add some of those into your diet for some complex carbs.

Vuch · 08-20-2009, 03:43 PM

Quote:

Originally Posted by TasKieran

I like your diet bro, and all you can do is exerpiement, thats all i am doing. Also if you are alreayd on a bulking plan why not give it another month or two, seeing summer isn't 3 months away

And personally i prefer quick HIIT sessions, as i am not a fan of low intensity, but thats just me.

gl broski.

Thanks man. Yeah summer is a while away but to be honest if I start now and I get lean then when summer comes I will start slowly bulking again but not eating that much over maintenance and build muscle and even lose fat (I did this last year). I don't know I'm motivated now I just wana prepare early and look the best I've ever looked.

And thanks bud yeah i'll throw in some more HIIT Sessions

Quote:

Originally Posted by nicky16

looks like a good cut diet to me.

Thanks man

Quote:

Originally Posted by johnnyscans

Need some diversity in it bro. Veggies, other sources of protein. 3 Meals based off protein shakes =/= ideal, in my opinion. Try some eggs and egg whites w/ turkey bacon for breakfast.

Yea I will try to get some more vegies in there (I will try to replace a meals carbs with vegies). Some egg whites in the morning would be ideal but I run late as it is to get to school just with a protein shake/bannana. I never have an appetite in the morning either.

Quote:

Originally Posted by M0tive

I would deff. not be drinking 3 Protein shakes a day, minus 1 of those and throw in some more chicken or other source of protein.

Egg whites are clutch, low cals and high protein.

Broccoli is your friend, do yourself a favour and keep shovling that in with your chicken meals, only like a handful is needed (small handful if necessary).

I would very much consider having your last meal of the day a solid meal with carbs again (not a lot, probably the same amount as your pre-work out meal)

If your doing 40min-1hour of cardio 4 times a week, your going to loose more muscle compared to doing HIIT. I suggest you do HIIT 4 times a week and do your light cardio 2 times a week.

From your avatar, if your diet is STRICT and your working like a motha, 4-5 weeks for your abs. But you will see some great results after probably 2-3 weeks.

Thanks a lot mate. I will try HIIT 4 times a week and light cardio twice like you said.

Quote:

Originally Posted by michaelqzhang

add some veggies, eggs, nuts

Will try (minus the nuts)

Quote:

Originally Posted by M0tive

Nuts have a ton of calories, only eat them if your WAY below your calorie maintance.

Quote:

Originally Posted by M0tive

Nope, the only fats he's really getting in from his chicken.
I have my protein shake with milk and yes I am taking fishoil/multiv

OP - i'm assuming that your on a fish oil/mulit-v pill?

I have my protein shake with milk and yes I am taking fishoil/multiv

Quote:

Originally Posted by Apothecurious

protein and such is good.. but you seem to be lacking fruits, vegetables and nuts. I would add some of those into your diet for some complex carbs.

Thx. I will try.

Vuch · 08-20-2009, 03:45 PM

Guys about HIIT how should it be done? I did a short session yesterday which was a 50metre sprint 50 mitre walk for 6 reps and I only did 2 sets.

What are somegood ways to do it. I heard that on a stationary bike 12 seconds all out and then 12 seconds rest is good.

All I really need is a template of good work/rest times and set /reps

Thanks

Vuch · 08-21-2009, 06:03 AM

one last bump

M0tive · 08-21-2009, 07:48 AM

Best way i've done HIIT is on the cardio bikes. Sprinting is always nice but very hard to do on a treadmill (imo).

I completely go balls to the wall for 30-45sec then almost a crawl to bring my heart rate back down. Usually about a 1 min crawl.

I do that as many times as I can, usually lasts 15-20 minutes.

Aquilles · 08-21-2009, 08:17 AM

throw some greens and a multivitamin and your good to go
also dont forget to drink tons of water

SomeKindOfChamp · 08-21-2009, 11:51 AM

Drop the protein skakes and replace them with other sources of protein such as meat, eggs, even lunch meat. The whey shakes are whey peptides which will be rapidly absorbed leaving you hungry and with a bad nitrogen balance.

Substite all the whole wheat roles with fibrous veggies. FIBRE IS YOUR FRIEND! These veggies will leave u fealing full without the excess calories. For example , broccoli, asparagus, green beans ect.

SomeKindOfChamp · 08-21-2009, 11:55 AM

As well in ur 3rd meal subsitute another veggie for the banana, save that for afterwards with your protein shake. Its really the only sutible time to consume fruit in your day other than the morning.

As well a whey protein shake before bed is utterly useless. Again it will be rapidly absorbed and you pretty much set yourself up for being in a catabolic state in the night. Eat some cottage cheese. It has casein protein in it that is very slow digesting, 5-7 hours, and is your best choice for your pre-sleep meal

And thridly, change your morning meal. Your going to be hungry as **** eating that. Eat some eggs or maybe some peameal bacon. Just something with substance