Need help with a cutting diet

sspain1 · 04-23-2007, 03:28 PM

My sports background in football and growing up on a cattle and horse ranch meant that you eat everything you possibly could to keep yourself getting stronger, bigger, and fat meant you weren't going to get too tired. I got into wrestling and starved myself to make weight and after the season ended ate myself bigger than pre-wrestling season. So, long term dieting for health and a lean body is a weak spot in my fitness program now that in the adult world working at a desk most of the week. From what I've read on the website I have come up with what I think would be a great diet to get myself decently cut within the next 3 months. Help with this and suggestions is the point of starting this thread...

8:00 am (post cardio, pre resistance)
1 cup oatmeal, 32 oz water, 10 cooked egg whites or 1/2 lb. grilled/boiled chicken, 2 Lipo-6 caps, multi-vit, no-xplode, glutamine (2 grams), 1000 mg calcium, 2 omega 3-6-9 blend caps

11:00 am (post resistance)
3/4 cup brown rice, Whey protein shake (40 grams protein), 32 oz water

2:00 pm
3/4 cup brown rice, Whey Protein Shake, 32 oz water

5:00 pm
3/4 cup brown rice, 1/2 lb. grilled/boiled chicken or tuna, 32 oz water, 2 lipo-6 caps, 2 omega 3-6-9 blend caps.

8:00 pm
3/4 cup brown rice, whey protein shake, 32 oz water

11:00 pm
3/4 cup brown rice, 1/4 cup steamed veggie mix, 1/2 lb. chicken, tuna, or lean red meat.

At this point I'm not looking for taste or variety. I have myself back into a regular workout routine of 30-60 minutes of HIIT cardio first thing in the morning, every morning, and around 2 hours of weights 30-45 mins after my first meal. Any and all help would be grateful!

eyesonly · 04-23-2007, 03:43 PM

It seems like an excessive amount of protein shakes, and quite a good deal of brown rice, even though I am a fan of brown rice.

One thing I do notice is that post-workout you are eating brown rice. Directly after your workout you should not eat or drink anything that will slow down digestion, instead you should be taking in some simple carbohydrates (dextrose, maltodextrin, WMS) along with your protein.

Try to use protein shakes only when necessary (for me that's pre and post workout, and bedtime if I don't have cottage cheese). All other times, try to use whole foods, such as a chicken breast or some fish.

Your three meals seem solid and your timing between meals looks good.

sspain1 · 04-23-2007, 04:21 PM

Ok... so post workout at 11:00 am looking at maybe a grapefruit for simple carbs + thermogenic/appetite supressant. and the shake?

As far as the protein, if I get a new job that I interviewed for last week I will be able to afford enough food protein to each throughout the day, but right now I'm on a pretty strict food budget and increasing the amount of food protein I buy to support the caloric protein that a 200+ lb guy needs to start losing weight would break that budget. I wouldn't have a problem sacrificing other extras to get myself to my goal, but there really are not extras. So, the protein powder is the cost effective way I can ingest the amount of protein I need to get a 40:40:20 carb-protein-good fats mix at around 2500 calories a day.

Would you also advise that I use the shake as my morning source of protein inbetween my cardio and weights?

liftjunkie06 · 04-23-2007, 04:26 PM

Quote:

Originally Posted by sspain1

My sports background in football and growing up on a cattle and horse ranch meant that you eat everything you possibly could to keep yourself getting stronger, bigger, and fat meant you weren't going to get too tired. I got into wrestling and starved myself to make weight and after the season ended ate myself bigger than pre-wrestling season. So, long term dieting for health and a lean body is a weak spot in my fitness program now that in the adult world working at a desk most of the week. From what I've read on the website I have come up with what I think would be a great diet to get myself decently cut within the next 3 months. Help with this and suggestions is the point of starting this thread...

8:00 am (post cardio, pre resistance)
1 cup oatmeal, 32 oz water, 10 cooked egg whites or 1/2 lb. grilled/boiled chicken, 2 Lipo-6 caps, multi-vit, no-xplode, glutamine (2 grams), 1000 mg calcium, 2 omega 3-6-9 blend caps

11:00 am (post resistance)
3/4 cup brown rice, Whey protein shake (40 grams protein), 32 oz water

2:00 pm
3/4 cup brown rice, Whey Protein Shake, 32 oz water

5:00 pm
3/4 cup brown rice, 1/2 lb. grilled/boiled chicken or tuna, 32 oz water, 2 lipo-6 caps, 2 omega 3-6-9 blend caps.

8:00 pm
3/4 cup brown rice, whey protein shake, 32 oz water

11:00 pm
3/4 cup brown rice, 1/4 cup steamed veggie mix, 1/2 lb. chicken, tuna, or lean red meat.

At this point I'm not looking for taste or variety. I have myself back into a regular workout routine of 30-60 minutes of HIIT cardio first thing in the morning, every morning, and around 2 hours of weights 30-45 mins after my first meal. Any and all help would be grateful!

WAY too much rice--replace with less carbs in the form of oatmeal or yams or black beans. also, limit carbs after 5:00 to veggies only. Add more whole foods and drop some of the protein shakes. Just my opinion. Also, that seems like a ****load of calories for a cut.

sspain1 · 04-23-2007, 04:35 PM

Quote:

Originally Posted by liftjunkie06

WAY too much rice--replace with less carbs in the form of oatmeal or yams or black beans. also, limit carbs after 5:00 to veggies only. Add more whole foods and drop some of the protein shakes. Just my opinion. Also, that seems like a ****load of calories for a cut.

So lean I'm around 190-200 lbs and I'm at 245 lbs at 26% BF... how many daily calories would be ideal for a cut without losing a ton of muscle? I'm looking to lean up, but not lose the muscle and strength that I have.

Ok, so shakes need to be decreased. If I need to drop my calories, then I might be able to spread the amount of food protein out to more meals and stick with shakes around my workouts. Substituting rice with oatmeal, yams, or black beans shouldn't be too hard or much additional cost.

So if I'm eating around 150-200 grams of carbs a day, it should be all prior to 5:00 pm and from then on protein and veggies?

Thanks for all the help!

liftjunkie06 · 04-24-2007, 08:27 AM

Quote:

Originally Posted by sspain1

So lean I'm around 190-200 lbs and I'm at 245 lbs at 26% BF... how many daily calories would be ideal for a cut without losing a ton of muscle? I'm looking to lean up, but not lose the muscle and strength that I have.

Ok, so shakes need to be decreased. If I need to drop my calories, then I might be able to spread the amount of food protein out to more meals and stick with shakes around my workouts. Substituting rice with oatmeal, yams, or black beans shouldn't be too hard or much additional cost.

So if I'm eating around 150-200 grams of carbs a day, it should be all prior to 5:00 pm and from then on protein and veggies?

Thanks for all the help!

I'm at 186 and about 85 now, and I eat about 2100 kcal. have you seen this link?

http://www.bodybuilding.com/fun/layne36.htm

depending upon your activity level, your calories could be more or less. I workout 5 days/week. And yes--only veggies after 3:00 so works for me. you don't want an insulin response to your food latter in the day if possible. it gets tough, but it's worth it.

Stay heavy on the lifts, and add some moderate to high intensity cardio and limit the time. you can't burn too much muscle if you don't do it for hours. the heavy lifts will help you keep muscle.