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lastxlight
09-18-2009, 10:56 PM
Could use some critique, spent the last four months putting on muscle so i wouldn't feel scrawny when I got to target weight/clean bulk period. Caloric and macro values calculated by total metabolism calculator, nutrition per food as per calorie counter.
Curious if I need to cut carbs more due to being a VERY easy gainer.

Maintenance calories 3062
Deficit will be 1000, cut 200 more to compensate for cheat meal per week

Current 240 lb @ approx 22% bf (start oct 1)

Target 200 @ 10% bf ( @ 2lbs



Breakfast

2 whole egg
1 cup oatmeal
1tsp NSA syrup
1 apple
Protein shake in water

BREAKFAST = CALORIES 525 FAT15.1g CARBS 42g PROTEIN 42.8g

Lunch
2 ww Bread or 1/2 ww bagel
1 can tuna
1 tbsp mayo low fat
1 small slice cheddar cheese
1 WHOLE tomato
2 cups leafy greens + LIGHT OR NO CAL DRESSING
Sprinkle salt
LUNCH = CALORIES 428 Fat 14.9g CARBS 31.3g protein 26.4 grams

Snack 1
PROTEIN SHAKE + water
114 calories 1.5 g fat. 2g carbs, 24 g protien


Pre workout = TBSP P butter / 1 slice ww toast
TOTAL SNACK 169 cal fat 9.2g carbs 15.9 protein 5,7 grams

POST WORKOUT SHAKE with water

114 calories 1.5g fat 2g carbs protein 24 g


DINNER = 8 oz lean meat or fish
2 cups veggies steamed (mix of carrots, brocolli, cauliflower, green beans)
one cup skim milk
DINNER = 440 cal 33g fat 24g carbs protein 69grams

Protein Shake
114 cal fat 1.5g carbs 2g protein 24g


APPX TOTAL CALORIES = 1820
APPX TOTAL FAT = 73.5
APPX TOTAL CARBS = 117.20
APPX TOTAL PROTEIN = 215.9

Other supplements are
1 tub of xpand i want to finish off as pre workout, after that is done taking 2 scoops of dymatize recoup pre workout.

3 Omega 3/6/9 caps per day
1 multi in morning
Lipo 6 black if weight starts to plateau.

Excercise is weights at moderate intensity, mostly combo lifts, 5 days/week, 3 days med intensity interval cardio for 30 minutes, and two days low intensity cardio for 40 minutes.
No cardio on leg days.

As far as cheats I have one big cheat meal per week if I want it. As well as one small one such as a milk based coffee drink or SMALL baked desert.

Any critiques/help would be great

lastxlight
09-19-2009, 10:53 AM
bump, any help?

barkadark
09-19-2009, 02:17 PM
I think your diet is pretty solid, thats why you not having a ton of responses.

Only thing I can suggest would to up your fats with some Healthy fats. Its around
0.4-0.5 x bodyweight, therefore 96-120g of healthy fats. You can get healthy fats, which can be absorbed by eating (almonds, pecans, olives, flaxseed, flaxseed oil, olive oil, canola oil, peanut butter, these are ones im familiar with).




More about EFA's = Essential Fatty Acids = Health Fats

Diets too low in fat
1. Puts you into the starvation zone
Low calories and skipping meals aren?t the only things that send you into
survival mode. When dietary fat intake is reduced to less than 10% of total daily
calories, this also sets off the starvation alarm.
2. Causes large fluctuations in blood sugar
Fat slows down the release of carbohydrates into the bloodstream. When large
amounts of simple and refined carbohydrates are eaten alone, they shoot rapidly into the
bloodstream, creating a large spike in blood sugar.
3. Causes greater insulin release
When your blood sugar spikes, your pancreas releases a lot of insulin to bring
blood sugar back down to normal. Moderate amounts of insulin are necessary (and
anabolic). Large amounts or insulin are lipogenic (cause fat storage) and anti-lipolyic
(prevent fat release).
4. Causes hormonally related hunger and cravings
You can have more willpower than a celibate monk in the Playboy mansion, but if
you get hormonally induced hunger, you won?t to be able to fight it. Whenever there?s an
unusually large blood sugar spike, it?s a law of nature that there must be an equal or
greater valley. This blood sugar valley, known as hypoglycemia, is the cause of those
intense, almost irresistible cravings that send you frantically to the nearest Baskin
Robbins or Krispy Kreme store.
5. Reduces testosterone
Low dietary fat levels are correlated with low testosterone levels. For someone
trying to become leaner and more muscular, this spells disaster.
6. Can be deficient in essential fatty acids
Focus on Getting EFAs
There are at least eleven important function of EFA?s in your diet:
- EFA?s improve insulin sensitivity
- EFA?s are required for absorption of fat soluble vitamins
- EFA?s are essential for joint health
- EFA?s are required for energy production
- EFA?s are required for Oxygen transfer
- EFA?s maintain cell membrane integrity
- EFA?s suppress cortisol production
- EFA?s improve skin texture (dry skin is a classic symptom of EFA deficiency)
- EFA?s are growth promoting
- EFA?s increase metabolic rate
- EFA?s help burn fat
Polyunsaturated and monounsaturated fats tend to lower levels of blood pressure, cholesterol, inflammation in arteries, reduce risk of heart disease

-Determined4000
http://blog.bodybuilding.com/determined4000