Alright guys I am going to be "cutting" for the first time I am naturally a fairly thin guy but after bulking for abotu a year now I have added some fat around 14% bodyfat. Probably slightly under. I am looking to cut for the first time and here is what I was looking at as a meal plan. This is my first general idea based upon alot of knowledge I have gained over the years. I will be lifting weights 3 days a week and running 3 for a rough workout outiline. So here is the diet. Any reccomendations or changes are welcome. Also I am in college so sometimes it can be hard to change things but there goes.
Meal 1:
4-6 egg whites
10 oz skim milk
bowl of oatmeal(not the instant stuff)
Snack:
Optimum whey protein
Meal 2:
either a chicken stir fry with brown rice and broccoli and carrots
or
Turkey and cheese on wheat bread, 4 egg whites
Snack:
Cashews or peanuts
Meal 3:
2 Chicken Breasts and a vegetable( green beans, carrots, broccoli, ect)
Glass of skim milk
Before bed snack:
Fruit and some cachews/peanuts.
So what do you guys think of that. Any help is greatly appreciated. REPS!!! for assitance!!( if that gives anyone any motivation)
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Thread: "Cutting" Meal Plan
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03-27-2007, 11:16 AM #1
"Cutting" Meal Plan
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03-27-2007, 11:18 AM #2
what kind of cheese are you using?
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03-27-2007, 11:23 AM #3
Most cheese is very low carb, colby jack, cheddar, muenster, etc. is very negligible. The only thing I would change is eating fruit/nuts/any sort of carb before bed. For a before bed snack I would go for some cottage cheese, a few slices of turkey, egg whites, etc.
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03-27-2007, 11:26 AM #4Previous Logs:
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03-27-2007, 11:38 AM #5
THATS JUST 3 MEALS. THATS CRAP. GET IT UP TO 5-6 MEALS....SMALLER MEALS IF YOU HAVE TO. MEAL FREQUENCY IS A PRETTY BIG FACTOR. EVEN IF YOU HAVE TO TAKE 3 MEALS AND SPLIT THAT SAME AMOUNT OF FOOD INTO 5-6 MEALS, DO THAT INSTEAD. bUT FROM THE LOOKS OF THINGS, YOU PROBABLY NEED MORE FOOD. i AM A SUPPORTER OF 1.5-2 GRAMS OF PROTEIN PER POUND, SOME ARE NOT SUPPORTERS OF THIS, I AM. CARBS VARY SO MUCH FROM INDIVIDUAL TO INDIVIDUAL. I HAVE NO IDEA HOW MUCH YOU WEIGHT, HOW TALL, HOW MUCH AVERAGE DAILY ACTIVITY YOU GO THROUGH. BUT THIS IS A GOOD START.
THATS LOOKS LIKE AN OK OFF DAY. ON TRAINING DAYS, YOU ARE GOING TO WANT CARBS PRE AND POST WORKOUT. THE FIRST 2 MEALS OF THE DAY WITH THE CARBS IN THEM WILL DEPEND ON YOUR OWN UNIQUE GENETICS AND DAILY LIFE
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03-27-2007, 11:40 AM #6
Make sure you throw in some good fat with each meal!..It'll keep you fuller longer, so you'll be more likely to stick with your diet!
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03-27-2007, 11:44 AM #7Previous Logs:
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03-27-2007, 11:49 AM #8Previous Logs:
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03-27-2007, 12:03 PM #9
fisrt of all... i count 6 "meals".... including the snacks... so here's what I would do with the foods that you have listed (without adding in anything else)
Instead of having all those whites for breakfast, throw in a few yolks (in addition to, or instead of a few whites).
I'm hoping that when you say Optimum whey you don't mean 1 scoop. I suggest 2-2.5 or whatever fits in the shaker. Do this for snack 1 and 2, and enjoy those cashews (I prefer almonds... since they contain less carbs) over Snacks 1 and 2 as well... this way you're getting your protein and fats.
The only other problem I see is with the last snack... fruit is the LAST thing you should be eating before bed, maybe move the fruit somewhere earlier in the day, maybe after your workout when your body needs the simple carbs (pair up the fruit with a shake for a post w/o meal... BUT do not eat nuts at this time, fats is the last thing you need after you lift). A glass of skim milk would be a better alternative before bed... or make a shake with skim milk... which would be best.
That's the simplest way i could explain.... good luck120
calories burned per hour by banging your head against a wall...
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03-27-2007, 12:08 PM #10Previous Logs:
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03-27-2007, 12:10 PM #11
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03-27-2007, 12:16 PM #12
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Good solid advice. I was going to say much the same thing after reading the OP, but you said it first! Reps to you!
To the OP: if you are cutting, veggies are your friend. Get very comfortable with them, as fibrous carb sources like broccoli, cucumbers, green beans, green peppers, brussel sprouts, and yes, carrots help fill you up, provide beneficial fiber and do not spike insulin levels. Just keep them out of your post workout meal, though.
Oh, and this IronReload chump....
Most of the people giving advice in this forum have lots of clues. The clueless ones are the folks that come wandering in from the misc posting "advice" like this:
Don't let the door hit you in the rear on the way out.
Last edited by little_dan; 03-27-2007 at 12:19 PM.
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03-27-2007, 02:07 PM #13
quick question lets say i decide to throw red meat in there for dinner once a week meaning steak and a baked potato not a cheese burger or something liek that. Would you guys count that as a cheat meal??
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03-27-2007, 02:13 PM #14
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Lean meat is an excellent protein source and is NOT cheating
Baked potato is faster digesting carb, though not cheating, either. If you are really concerned, change it for a sweet potato (slower digesting) or even better broccoli (slowest digesting and lower calorie count).
So, a sirloin steak with broccoli is not only NOT cheating, is an ideal meal late in the day, as steak digests very slowly, providing aminos for your body for hours after you eat it.
I like the way you think
And I wish I had a steak right nowIt's hard to win an argument with a smart person. It's damn near impossible to win an argument with a stupid person. - Bill Murray
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03-27-2007, 04:02 PM #15
Comments next to *****'s, yes i know they are annoying so please allow me to applogize in adance.
Now to address the thread starters original diet outline.. and to be KIND about it.. i would say .. its something an uneducated person would think is healthy.. and to extent IT IS HEALTHY but not ideal for CUTTING.
if u were to cut ur protein needs to be higher, ur carbs need better timing and ur entire meal outline is less than IDEAL in anyway to a person who is seriuos bout lifting.
sorry i couldnt help you anymore than this
and im sorry for all grammer and type'Os IM so tired and i hate dieting
EDIT: wow.. i been a member here for over 2yrs and i had to burn my Virginity post on a thread like this LOL NEAT!Last edited by TaiBoxa; 03-27-2007 at 04:05 PM. Reason: NEAT
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03-27-2007, 04:03 PM #16
You guys should listen to IronReloaded's advice... he knows what he's talking about. I WOULD consider that a cheat meal, because if you are cutting you should not be eating carb for dinner AT ALL. Especially baked potatoes, I haven't had a baked potato in years. Sweet potatos are great as part of pre-workout an hour before
"War is an ugly thing, but not the ugliest of things. The decayed and degraded state of moral and patriotic feeling which thinks that nothing is worth war is much worse. The person who has nothing for which he is willing to fight, nothing which is more important than his own personal safety, is a miserable creature and has no chance of being free unless made and kept so by the exertions of better men than himself."
-John Stewart Mill
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03-27-2007, 05:07 PM #17Previous Logs:
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03-27-2007, 05:08 PM #18Previous Logs:
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03-27-2007, 05:18 PM #19
actually potatos and yams are a far better source of carbs than most people think.. infact i feel they are more effective at maintaining proper BG levels than brown rice and have better macros.. u dont need alot of carbs but rather a slow trickle all day. when im not dieting stupid hard i usually have 4-5 servings of yams and 2-3 servings of regular potatos a day. also more people have a minor food allergy to rice than they do to taters so its easier to assess ones physique w/o the bloat
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03-27-2007, 05:23 PM #20
not to toot my own horn lol
http://forum.bodybuilding.com/showthread.php?t=2021051
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03-27-2007, 07:48 PM #21
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03-27-2007, 08:09 PM #22
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03-27-2007, 10:59 PM #23
iron tai and swoledog hit it on the head w/ dis one--this "diet" (if you want to call it one---not meant as flame but just calling it like i see it) needs ALOT of werk
its not to say its not a "healthy diet" like tai said, but its def far from being an ideal BB diet
ya def need more than 3 meals...and i wuld avoid snacking at all costs--its never done me ne good
I dont see nething for pwo nutrition either
I dont see ne totals for g's of carbs, fat, & pro...do you kno what your maintence cals are?? If not attempting to cut w/o knowing (and w/o knowing your daily caloric intake) is like taking a shot in the dark w/ a blind eye
Ya gots a lot of werk to do here
If you feel inclined, take a peek at my current cutting diet:
http://forum.bodybuilding.com/showthread.php?t=1219081Last edited by UpstateTank; 03-27-2007 at 11:08 PM.
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03-28-2007, 04:44 AM #24
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I guess I should have been a little tougher on the baked potato part, my bad for not being more of a cut-nazi. I did steer the OP toward the broccoli, which is definitely not a cheat with lean steak, though. And I too love sweet potatoes pre-workout...awesome!
LOL...you know, its always the guys without pics that rag other people's pics. Ironic.
And yes, I'm not where I want to be yet, but that's a little harsh, dude. I like to think that going from 255lbs and 40%bf to 210lbs and ~16%bf is an improvement, and like I said, I am not done cutting yet, but thanks for the motivation to keep goingIt's hard to win an argument with a smart person. It's damn near impossible to win an argument with a stupid person. - Bill Murray
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03-28-2007, 08:02 AM #25
Maitence calories are about 3300
Post porkout i always tka e protien shake with 50-60 grams of protein. I assumed that everyone would jsut assume that I would be taking a shake. I take bcaa's before the gym. Abotu the diet itself. It is around 275-300 grams of protein a day which i would have thought to be enough. With the carbs i was oging to do a day to day type thing. Lets say I am loosing fat but extremly tired and dont have much energy. As long as I asm still loosing weight I was going to add a few good carbs to help with the energy aspect. Now this wokrs the other way to say i am not loosing weight and have an abundance of energy. I would cut out carbs to help the weight loose.
And at school it is hard for me to eat more than 3 "good" meals a day they always have pizza and fried food open but thats not gonna do $hit for me when cutting.
Maybe that will help you give me some more advice. ThanksPrevious Logs:
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03-28-2007, 08:08 AM #26Previous Logs:
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03-28-2007, 09:18 AM #27
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03-28-2007, 10:46 AM #28Previous Logs:
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houston:
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03-28-2007, 12:52 PM #29
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03-28-2007, 01:11 PM #30
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