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ksh937
04-29-2008, 07:04 AM
I have about a month left before I go to Greece for vacation. Since the new year, I have been on a variation of the diet below only with more calories etc. to get it over 2,500 daily calories. For the last month, I've moved to a cutting phase and am now around 1,800 cals and have added cardio to my workouts.

To give you some background, I'm 27, 5'10", 9% body fat, 160 lbs.

Cutting Diet:

Breakfast: Eggbeaters, Turkey Bacon, Multi-Grain Hot Cereal. 290 cals, 50 fat cals, 5g fat, 1g sat. fat, 50mg chol., 560mg sod., 27g carbs, 3g sugar, 31g protein.

Snack: Dramatize Apple Spice Oatmeal. 260 cals, 21 fat cals, 3g fat, 0g sat. fat, 0mg chol., 70mg sod., 25g carbs, 5g sugar, 35g protein.

Lunch: 1 Chicken Breast, 1 cup of mixed vegetables, 1/2 cup brown rice, 1/2 tsp of szechuan sauce (for flavoring :)). 370 cals, 25 fat cals, 3g fat, 0g sat. fat, 50mg chol., 90mg sod., 53g carbs, 4g sugar, 35g protein

Pre-Workout: 2 scoops Muscle Milk Lite. 195 cals, 50 fat cals, 6g fat, 3g sat. fat, 5mg chol., 125mg of sod., 11g carbs, 2g sugar, 25g protein.

Post-Workout: Blue Thunder Shake. 290 cals, 5 fat cals, 1g fat, 0g sat. fat, 10mg chol., 240mg sod., 40g carbs, 10g sugar, 30g protein.

Dinner: 1 Chicken Breast (or piece of Salmon) and 1 cup of mixed vegetables. 170 cals, 10 fat cals, 1g fat, 0g sat. fat, 50mg chol., 80mg sod., 8g carbs, 3g sugar, 30g protein.

Pre-Bed: 2 scoops of Isopure. 210 cals, 10 fat cals, 1g fat, 1g sat. fat, 10mg chol., 340mb sod., 0g carbs, 0g sugar, 50g protein.

GRAND TOTAL: 1,785 cals, 171 fat cals, 19g fat, 4g sat. fat, 175mg chol., 1,505mg of sodium, 164g carbs, 27g sugar, 236g protein.

I work out everyday of the week on a 4 day rotation (chest/tri, back/bi, legs, shoulders/traps) for about an hour and then run for 20 minutes after. I have only started running during my cutting phase as I was trying to add bulk during my first phase (which I did, getting from 155lbs to 162lbs).

Any comments or suggestions would be greatly appreciated! Thanks in advance for taking the time to help!

northy96
04-29-2008, 07:21 AM
PWO nutrition is important, try loosing the fat and upping about 10g of sugar and 10g of protein. Need to replinish glycogen levels.

Other than that your diet looks solid, if you arent starving yourself.

shadout00
04-29-2008, 07:39 AM
If you're running and creating a bigger deficit, a bit more calories wouldn't hurt. Your fat intake is actually low, so I would up that. Do not add more sugar to replenish glycogen levels, you want complex carbohydrates for that.

Overall it looks good, I am just looking at the amount of calories, really. If its working for you then don't change a damn thing!

ksh937
04-29-2008, 08:17 AM
I was thinking that a good way to increase my good fat and good carbs would be trail mix, although it's kind of high in calories and fat calories (but I assume the latter is "good" fat calories, right?)

1/4 cup of the trail mix I eat has 150 calories, 100 fat calories, 11g fat, 1.5g sat. fat, 0mg chol., 70mg sod., 12g carbs, 7g sugar, 4g protein.

On a side note, 1/4 cup is like a handful. I could easily eat like 10x as much (although I won't b/c I'm on my diet :)).

Thanks again!