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  1. #1
    MaNlEt MafIa MemBer #1 dodigago's Avatar
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    Dodigago's New Year Cut Diet(plz analyiz)(mega reps)

    stats : 5'5, 160 lbs, around 18% bf

    cardio: I will do LIT and burn around 150 cal per day for 5 days and do kickboxing for 2 days which burns well over 150 cal but for simplicity sake we'll count as 150 everyday.

    Meal 1 = 1 Cup skim milk(86 cal,12 crab, 8 prot), Banana (138 cal, 47 carb, 2 Prot), 1 TBS almond butter(101 cals, 9 fat, 3 carb, 2 prot)

    Meal 2(PWO) = Chicken Breat(285 cal, 6 fat, 55 prot), Yam(177 cal, 0 fat,42 carb, 2 Prot)

    Meal 3(PPWO) = Protein Shake(230 cal, 2 fat,3 carb, 50 prot) Gatorade Power(58 cal,15 carb, 0 prot)

    Meal 4 = 1 Can of Tuna (194 cal,8 fat, 0 carb, 43 prot)

    Meal 5 = 2 tablespoons almond butter(203 cal,19 fat, 7 carb, 5 Prot)

    Meal 6(PRE BED) = 1 Cup FF CC(164 fat, 2 fat, 6 carb,28 prot)2 tbs olive oil(239 cal, 27 fat, 0 carb, 0 prot)

    total = 1742, 57 fat, 117 carb, 192 prot

    thoughts? might switch the chicken breast with shrimp or tuna sometimes..
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  2. #2
    Registered User Alex_Kap's Avatar
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    Banana - 47 g of carbs, thats a ****en 16 inch banana where do u get that from?

    Anyways to the help portion
    Meal 1 (preworkout) - banana to oatmeal asap, add egg whites
    Meal 2 switch with meal 3
    Meal 4 - add olive oil here and take it out from the cc
    Meal 5 - have cc and almond butter for this meal pre bed

    Stick with chicken its a great lean source of protein. You may want to add a meal with another lean meat like turkey and veggies inbetween 4 and 5, depending on how long ur awake. Meaning try to keep meals around 2-3 hrs apart, ur cutting so they will all be fairly low cal so it wont keep u full for long. Things that will help will be green veggies and water, fiber fills u up and those type of veggies r mainly fiber
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  3. #3
    Build to deadlift. hardcore_freak's Avatar
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    Hi dodigago,
    as mentioned earlier, an alternative to additional fiber without the carbs (if carbs from oatmeal is a concern for u ), u might wanna increase your fiber intake from broccoli, cauliflower and mushroom etc.

    how about egg whites?? imo, they are very portable and convenient to carry around
    For me, i would choose chicken breast, tuna, eggs (1 yolk with every 10 whites) and salmon as my source of food protein
    protein powder with dextrose for post workout, and brown rice as my only carbs source (taken early in the day).
    For fats, i'll take olive oil, EFAs ......
    I also take additional fiber supplements with each meals to fill me up as that i won't feel hungry

    Good luck to you
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  4. #4
    Nutrition Whore TanTheMan's Avatar
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    Originally Posted by dodigago
    stats : 5'5, 160 lbs, around 18% bf

    cardio: I will do LIT and burn around 150 cal per day for 5 days and do kickboxing for 2 days which burns well over 150 cal but for simplicity sake we'll count as 150 everyday.

    Meal 1 = 1 Cup skim milk(86 cal,12 crab, 8 prot), Banana (138 cal, 47 carb, 2 Prot), 1 TBS almond butter(101 cals, 9 fat, 3 carb, 2 prot)

    I like the way you break this meal up, a good solid 300kcals or so, including decent amount of fat and carbohydrates. and not going overboard on the protein. looks really good. i am somewhat skeptical of your choice of carbohydrates. mainly sugar from the banana and milk. i dont have a problem with the milk sugar, but the banana...meh. itll do fine, but depending on how long until your next meal, you may feel hungry

    Meal 2(PWO) = Chicken Breat(285 cal, 6 fat, 55 prot), Yam(177 cal, 0 fat,42 carb, 2 Prot)

    okay, i understand this to be your pre workout meal. it looks really good, but its a complexly digested meal, thanks to the chicken breast mostly. how long before you workout is this meal consumed? if this is somewhere between 45-1h before workout, i would say this is great, as you need time to digest. if its only shortly before your workout, perhaps you should choose a faster digesting meal. otherwise you may start off sluggish

    Meal 3(PPWO) = Protein Shake(230 cal, 2 fat,3 carb, 50 prot) Gatorade Power(58 cal,15 carb, 0 prot)

    okay, post workout! IM GLAD TO SEE YOU DONT HAVE 50g OF DEXTROSE OR MALTODEXTRIN!!!! kudos to you! i think that is absurd, as if 50g of glucose is going to boost absorbtion. i would have your protein shake with MILK! lactose! good stuff those milk sugars are!. gatorade...well if you want, id rather see your carbs come from milk personally

    Meal 4 = 1 Can of Tuna (194 cal,8 fat, 0 carb, 43 prot)

    meal!? are you crazy! tuna is great, but by it self?! id add either more fat or carbohydrates, only because its not very filling

    Meal 5 = 2 tablespoons almond butter(203 cal,19 fat, 7 carb, 5 Prot)

    again, this isnt a meal. seriously, how long are you gonna last on 1 ounce of food?! (2 tbsp = 1 fl oz ). add meat! have some shrimp, chicken breast, fish, etc etc.

    Meal 6(PRE BED) = 1 Cup FF CC(164 fat, 2 fat, 6 carb,28 prot)2 tbs olive oil(239 cal, 27 fat, 0 carb, 0 prot)

    GRRRRREAT meal, cant complain here. im curious how you plan on taking straight olive oil! eww lol. i wouldnt say you need this, but wont hurt either

    total = 1742, 57 fat, 117 carb, 192 prot

    thoughts? might switch the chicken breast with shrimp or tuna sometimes..

    it seems like a great setup. but here is my suggestion: your calories are too low. you over emphasize protein intake. fat is perfect though . i think you need both more calories and more carbohydrates. more protein does not mean more gain. those calories from the extra protein would be better off spent from complex carbohydrates. but thats your choice.

    looking back at your stats, your significantly smaller than me so your body needs the less calories, but i am unsure depending on how many calories you burn each day if 1800kcals are enough.

    If you need anymore information or help, feel free to ask. i enjoy this stuff
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  5. #5
    Brian Pepper's Arch enemy AlexT's Avatar
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    I think your calories are to low for you weight, do you know your maintaince calories?

    I'd defenitly up your carbs and only lower it again when you aren't loosing enough weight anymore.

    I'd ad a carb source to meal 4 and 5 and some extra protein in meal 5 to.
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  6. #6
    Banned _SYmmETry_'s Avatar
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    I totally agree, up the calories, and figure out your exact ratios- protein, carbs, fat. Then you will be exactly where you need to be.
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  7. #7
    Registered User BurritoJim's Avatar
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    I think it's pretty good the way it is.
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