This is what i ate today, OK or bad?

[master_no_name]

Morning i did 15-20 mins light cardio ( i had done hiit the morning before).
Got home, drank protein shake (1-2 cups milk, third or half a cup oats). =300-400 cals, 40g protein, 30 carbsI know this might be a little high, but i needed it for the morning.
Went to work. (10-6)
During this time i drank a lot of water, as much as possible. A bit under a gallon.
I ate: (all mesures approx, i measured it all for low carb/cals at 300 or so, and protein at 30 (+ of possible).
1)sardines+2 table spoons peanut butter. =~300 cals, 30 protein, 5 carbs.
2) 4 egg whites and a can of tuna. =~300 cals, 40 protein, about no carbs,
3)1 cup milk+ abit of the leftover tuna+egg and nuts (almonds, casheys etc.). =~300 cals, 30 protein, 15 carbs.
4)1 cup milk, 1 protein bar= 300 cals, 35 protein, 13 carbs.
(NOW BACK FORM WORK)
5)1 cup milk and about 2 tbs PB= ~300 cals, 20 protein, 15-20 carbs.

Now i write this. This is my first time cutting.
So is what i ate "ok"? Note that there is very little fat or sugar in it all. But i need alternatives to this. I cant laways eat this.
ALSO, one question, if i do the recommended 3 times a week HIIT, on off days if possible, should i add some "regular" cardio? Or should i stick with that.

Also, i read the stickies, but damn it, every contradicts the,selves about doing hitt on amn empty stomach. st8tflexed seams to say its ok, his bud takes some protein before, no eating 1 hour after.

SO whats OK in plain english? Is it ok to do it on an empty stomach, YES OR NO?!

thank you.

[EDIT] as u may notice, i did not eat any fruits. i usually eat a lot of vegies, but im scared that the sugar in the fruits will tun into fat, so i stay away from them, that ok?

[MrSchmelz]

SO whats OK in plain english? Is it ok to do it on an empty stomach, YES OR NO?!

It depends on who you ask. Guys like Bill and Shawn Phillips swear by doing HIIT on an empty stoumach. They recomend nothing more than having some caffeine in you before you do it. But others say it does nothing but eat muscle. All I can say is do some research and pick who you want to believe. I have yet to see any 100% solid evidence that supports either.

Personally I do not do anything on an empty stomach because 1) I don't have time to exercise right when I get up 2)it makes me sick.

[master_no_name]

thanks, anyone else?
what about was i was EATING?

[daveycrockett]

It sounds like you might be underestimating calories and overestimating protein overall. You haven't listed any fat. Fruits are fine. An apple does have sugar in it but only 65 calories worth. As long as you eatless calories than you use in a day, you will gain 0 fat.

[TheGreatMuscle]

I had one package of Roast Beef Ramen and a microwavable bean and cheese buritto all day.

[wildman536]

your Bulking? 1900 Cals at 6'5 185? No.

[Ravenous_T]

Originally posted by wildman536
your Bulking? 1900 Cals at 6'5 185? No.

He said he was cutting.


I'm not an expert on how many cals a man should get when cutting, but I do think you need to get in some veggies and a low GI fruit early in the day. I would also skip on the protein bar, especially since you're cutting. They are filled with crap ingredients.

[taffer]

you need to eat lots more, and make better food choices
ramen noodes = nah, same with burrito, these foods arent actually healthy
check out http://www.bodybuilding.com/fun/stella9.htm

in all your meals you need more vegies, that means carbs!!
make sure you have a good protein source with every meal, as well well as a vegetable or fruit

also eat before you do cardio, same as you would before and after doing weights, i hope your doing weights!

you think your PWO shake is high? i say its low, at least 0.8g carb/kilo of bodyweight and 0.4g protein/kilo of bodyweight, 30g carb isnt enough for anyone, and your carb intake should be twice as much as your protein PWO, too much protein can cause the release of glucagon which converts amino-acids into glucose, this means less protein for muscle building, also carbs are nessicary to get the amino's to where they are needed...fast! (high-GI carbs)

[wildman536]

Originally posted by Ravenous_T
He said he was cutting.

oops i read his sig.

[master_no_name]

Originally posted by taffer
you need to eat lots more, and make better food choices
ramen noodes = nah, same with burrito, these foods arent actually healthy
check out http://www.bodybuilding.com/fun/stella9.htm

in all your meals you need more vegies, that means carbs!!
make sure you have a good protein source with every meal, as well well as a vegetable or fruit

also eat before you do cardio, same as you would before and after doing weights, i hope your doing weights!

you think your PWO shake is high? i say its low, at least 0.8g carb/kilo of bodyweight and 0.4g protein/kilo of bodyweight, 30g carb isnt enough for anyone, and your carb intake should be twice as much as your protein PWO, too much protein can cause the release of glucagon which converts amino-acids into glucose, this means less protein for muscle building, also carbs are nessicary to get the amino's to where they are needed...fast! (high-GI carbs)

first off, sorry about the sig, i havent updated it in a long time.
Second: you say i need mnore carbs, but i keep reading that one should take a lot less carbs wqhen cutting. So i should take more oatmeal now? Also, that was a post-CARDIO shake. ANd yes, i lift. I lifted today. I lift 3 times a week and plan on doing HIIT 3 other days a week (alternate when possible).
You also know im cutting right (just to be sure). And yes, you were right about me not eating enough. I lost 4 pounds in a week. Thats way too much i would think. BUT, i did not loose ANY strengh when i lift. And loosing strengh i read was a sign of eating too little and muscle loss. Mind you, i dont powerlift, i do 3 sets or so of 6-12 reps.
So might those 4 pounds all be fat? I still need to boost calories though. (also note that i had another meal around 11, so thats a bit more cals and protein). And i didint name fats because there are little. I get most from PB and eggs (good fats mostly). And i thuoght i should cut on fats a lot.
So taffer, do you have an example of a good cutting diet? I need examples!
And once again, about the pwo shake, you know im cutting right?

[user467891513]

Milk has alot of sugar in it.

[master_no_name]

Originally posted by Shmigelz
Milk has alot of sugar in it.

hm. With what can i replace it?

[taffer]

Originally posted by master_no_name
first off, sorry about the sig, i havent updated it in a long time.
Second: you say i need mnore carbs, but i keep reading that one should take a lot less carbs wqhen cutting. So i should take more oatmeal now? Also, that was a post-CARDIO shake. ANd yes, i lift. I lifted today. I lift 3 times a week and plan on doing HIIT 3 other days a week (alternate when possible).
You also know im cutting right (just to be sure). And yes, you were right about me not eating enough. I lost 4 pounds in a week. Thats way too much i would think. BUT, i did not loose ANY strengh when i lift. And loosing strengh i read was a sign of eating too little and muscle loss. Mind you, i dont powerlift, i do 3 sets or so of 6-12 reps.
So might those 4 pounds all be fat? I still need to boost calories though. (also note that i had another meal around 11, so thats a bit more cals and protein). And i didint name fats because there are little. I get most from PB and eggs (good fats mostly). And i thuoght i should cut on fats a lot.
So taffer, do you have an example of a good cutting diet? I need examples!
And once again, about the pwo shake, you know im cutting right?

ok im going to goto the toilet and get myself some water before i reply....

ok, for the carbs, everyone says cut them, but you still need them, just not as excessivly as in bulking! remember you wanna keep your muscle, and for that you need carbs, for protein sparing reasons
i suggest you get MOST of your carbs from vegies, seriously, ever heard anyone getting fat from eating too many vegies? by eating more vegies, not only will it fill you up, but they provide you with a TON of good nutrients, and good fiber
alot of people think there is only 3 things they have to eat... protein, carbs and fat, but they are missing the micronutrients (such as iron, calcium, zinc, potassium, etc...) these are VERY important, simply read the "nutrients" sticky in the nutrtion forum too see why

now post-cardio nutrition shouldnt be different to post-weights, your glycogen stores are still depleted, your in a catabolic state, you still need the same replenishment as you would after weights!! i would suggest taking a GOOD read through this article, it will change your whole view of cardio! (remember to read part 2, important!)

4lbs is too much yes, when you start you will notice that you can somehow increase the weights quite frequently, while dropping weight, but trust me, this goes away, and when it does, you dont wanna regret not eating enough and being left with crap all muscle, fix this mistake as soon as possible, most people make it when they are starting out, its just a matter of how long they realise it!

you dont wanna cut out fat, BIGGEST MISTAKE EVER! fat doesnt make you fat, infact you need fat for weight loss, and if you dont take in enough fats, it could create problems later (causing your weight loss to come to a halt!)

as for your PWO shake, yeah i know your cutting! but foods around your workout should NEVER suffer just because your cutting, infact, you should lower calories thoughout the day just to accomidate for your pre/post/post-post workout nutrition, this is a very big mistake alot of people make
have all your oatmeal-(complex carbs, grains, starches, etc...) around your workout, then later in the day, have fats and vegies (protein with everymeal!)


so keep up the good work, the best advise i can give you is to keep learning!! there is nothing better than teaching yourself, searching the forums, look through as many articles on bb.com as you can (just click on nutrition and then click on anything that interests you!)
read the stickies, here and in the nutrition forum
this thread will keep you occupied for a while

as well as my big book of links here


good luck and remember, enjoy it!