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  1. #1
    Registered User rob2093124's Avatar
    Join Date: Jul 2010
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    Smile Critique My Diet

    Hey Guys,

    Just a quick run down of what im doing. I am 5' 11" 188 pounds and trying to cut those last 3-5 pounds of fat. My profile pic is pretty accurate of how I am today minus about 2 pounds. I was going for a 45/35/20 split (protein/carbs/fat) and with the diet ill share with you, I surprisingly got exactly that. I basically want to know:

    1. Does this look fine, even though I am feeling fine?
    2. Am I getting the right stuff at the right times?

    11:30 Meal 1: 255 Calories/30g protein/11g carbs/11g fat
    1 Whole Egg and 5 Egg whites (scrambled)
    Slice Whole Wheat Toast
    Flax Seed Oil(3000mg) - I didnt even think about how much i was taking at once. Changing to 1 with 3 meals.

    2:30 Meal 2: 250 Calories/29g protein/26g carbs/4g fat
    2 Slice Bread
    Deli Chicken Breast
    1 cup Fresh Baby Spinach

    5:15 Meal 3: 340 Calories/44g protein/35g carbs/3g fat
    6 oz Chicken Breast
    3/4 cup brown rice
    1 cup Fresh Baby Spinach
    5g creatine

    6:30 Pre-Workout: 45 Calories, 0 protein, 11g carbs, 0 fat
    Nitric Shock

    6:45 - 7:45 Workout (Split Routine EveryWeek, 2 Days I do 10 minutes of punching bag after)

    7:55 Post-Workout: 110 Calories, 9g protein, 19g carbs, 0g fat
    Shake

    8:15 Meal 4: 355 Calories, 43g Protein, 33g Carbs, 2g fat
    6oz Tilapia
    1/2 cup Multi Grain Pasta

    11:00 Meal 5: 300 Calories, 31g Protein, 11g Carbs, 14g fat
    4 oz Very Lightly Floured Balsamic Vinegar Chicken
    Whole Almonds


    My Totals Were:
    1655 Calories/186g protein/146g carbs/36g fat
    Perfect Percentage Split of 45/35/20

    My workouts are intense since I'm trying to keep as much muscle as possible for this cut. I have low rep range from 4 to 6. I do about 12-15 sets per muscle group. I've been cutting like this for a few weeks but have been cheating on weekends, but now I'm real serious about the last couple pounds. Since cutting, I have lost no strength so thats why I'm confident in this diet. I just wanna know if theres any advice to help even more.

    Thanks In Advance!

    P.S.
    I have Whey protein which will sometimes sub some meals. This should come in from Protein Factory today. I got CFM Whey in case anyone was wondering. I also drink at least a gallon of water a day. I take Opti-men Multivitamin throughout the day also.
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  2. #2
    Registered User rob2093124's Avatar
    Join Date: Jul 2010
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    bump
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  3. #3
    Registered User seniorhobo's Avatar
    Join Date: Jan 2010
    Location: Belfast, Northern Ireland, United Kingdom (Great Britain)
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    Calories seem a bit low, what sort of results have u been getting with this cut?
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  4. #4
    Registered User rob2093124's Avatar
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    Originally Posted by seniorhobo View Post
    Calories seem a bit low, what sort of results have u been getting with this cut?
    Well. I was up at 195 months ago. I started doing sprints with my workouts and got down to 188. It got hard for me to keep cutting from there. I changed up my diet to this. This was actually a low day for me. Im usually at 1800 to 2000. But i feel energetic through the whole day except for an hour after my workout. I get great workouts in and I never lost any strength in my lifts which is great. Down to 185 now. I feel this cut is working and everything. Just wanted to get some others' opinions
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  5. #5
    Alethia Kai Logos otterakl's Avatar
    Join Date: Mar 2010
    Location: Saint Louis, Missouri, United States
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    Originally Posted by rob2093124 View Post
    Well. I was up at 195 months ago. I started doing sprints with my workouts and got down to 188. It got hard for me to keep cutting from there. I changed up my diet to this. This was actually a low day for me. Im usually at 1800 to 2000. But i feel energetic through the whole day except for an hour after my workout. I get great workouts in and I never lost any strength in my lifts which is great. Down to 185 now. I feel this cut is working and everything. Just wanted to get some others' opinions
    If you are having trouble losing the last few pounds, you can always experiment with cutting down your carbs. Personally, I will sometimes cut down to around 50g, but that may be too low for some. Increase your fats to make up the calorie difference and see how you feel.
    "Never argue with an idiot. They will drag you down to their level and beat you with experience."
    -Mark Twain
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  6. #6
    Registered User rob2093124's Avatar
    Join Date: Jul 2010
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    Originally Posted by otterakl View Post
    If you are having trouble losing the last few pounds, you can always experiment with cutting down your carbs. Personally, I will sometimes cut down to around 50g, but that may be too low for some. Increase your fats to make up the calorie difference and see how you feel.
    thats seems like a good idea. ill try that out if this doesnt work well in a week or two
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  7. #7
    Registered User StKizzle's Avatar
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    I went on a deficite like yours long ago. You'll loose the pounds quickly but eventually wont be able to lose any more. Got off mine before that could happen and went on a maitnance diet. Ended up gaining a lot of weight very fast. My advice, lift the calories and be a little more patient with it. You'll make good gains.
    reppin back
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  8. #8
    Registered User rob2093124's Avatar
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    Originally Posted by StKizzle View Post
    I went on a deficite like yours long ago. You'll loose the pounds quickly but eventually wont be able to lose any more. Got off mine before that could happen and went on a maitnance diet. Ended up gaining a lot of weight very fast. My advice, lift the calories and be a little more patient with it. You'll make good gains.
    What do you mean by gaining weight? Gaining the fat back? I heard that shouldnt happen if you gradually make your way back to your maintenance calorie intake. Because when you all of a sudden add a lot of calories back into your diet.. it shocks the body and stores it as fat. And did you mean good muscle gains? Cuz my main focus is to remove that last inch or less of fat on my abs.
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