Please review my cutting diet for the next two months!

[Ajk_Lpool]

Hey guys, just wondering what you think of what I've came up with for the next two months (before I go on holiday). I'm currently about 14/15% b/f and am looking to drop a few % in the next couple of months, just so I see quite a bit more definition. I feel a lot more comfortable when I am leaner as well. Anyway a few stats are as follows:

Height: 5 ft 9
Weight: 187lbs
bodyfat: 14/15%

I'm training weights 4 times per week, and 1-2 low intensity cardio sessions. Up to now I've dropped a siginificant amount of fat IMO just adjusting my diet, but now i think it's time to get a bit more specific with cardio, diet etc. Anyway, here is what I've came up with based on my research.


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Meal 1: 3 whole eggs, 2 whites, 50g oats, 20g raisins, 1 scoop of protein blend. (40g protein, 40g carbs, 13g fat)

Meal 2: 100g brown rice, 6oz tuna, 50g coleslaw. (40g protein, 40g carbs, 7g fat)

Meal 3: Meal replacement shake (50g protein, 32g carbs, 3g fat).

Meal 4: 150g turkey breast with 100g brown rice (40g protein, 40g carbs, 2g fat).

Meal 5: 150g chicken breast or rump steak, serving of broccoli and green beans. (40g protein, 5g carbs, 5g fat).

Meal 6(Post-workout): Two scoops whey protein with 5 BCAA's/5g creatine mono. (50g protein, 0g carbs, 0g fat).

Meal 7: 200g cottage cheese, 50g cashew nuts. (30g protein, 12g carbs, 20g fat).

Overall this would give me daily totals of;

Protein: 290g
Carbs: 170g
Fat: 50g


Every 4 days I'd have a high carb day and knock it up to 350/400gs.

Feedback greatly appreciated, and reps of course. Do you think it's realistic for me to get sub 10% in two months, and should I up the cardio?

[Vineshway]

decrease carbs

[An1maL]

You don't have any carbs post-workout! This is crucial! Either shift your workout to earlier or move your earlier carbs to post-wo. A great article about carb timing is http://www.bodybuilding.com/fun/topicoftheweek116.htm (1st place answer)

[Ajk_Lpool]

decrease carbs

Decrease carbs? I'm low enough as it is, I don't think I need to decrease any further unless you can provide substantial reasoninng?

[Ajk_Lpool]

You don't have any carbs post-workout! This is crucial! Either shift your workout to earlier or move your earlier carbs to post-wo. A great article about carb timing is http://www.bodybuilding.com/fun/topicoftheweek116.htm (1st place answer)

Thanks man, I'll read this now. Apart from that, what's your opinion overall?

[-ALX-]

I had great results by consuming BCAA during the workout. I usually take 5 gram before and 20 gram while training in water. For me, I had better results by consuming them in concentrate dose while working out when on low carbs restricted diet.

I personally find that BCAA, if taken in small dose like 5 grams, have little or no effects.

[Moose46]

diet isn't too bad, but it does hurt that you're lifting so late in the day that your post workout meal is your 2nd to last meal. If you could fit your workout earlier I'd consume a whey shake immediately following the workout and another meal an hour after (chicken + brown rice is what i do). I think the diet could use some other tweaks as well, I'll shoot you a PM later with some suggestions but I'm on my way to the gym right now.

[Ajk_Lpool]

I had great results by consuming BCAA during the workout. I usually take 5 gram before and 20 gram while training in water. For me, I had better results by consuming them in concentrate dose while working out when on low carbs restricted diet.

I personally find that BCAA, if taken in small dose like 5 grams, have little or no effects.

Well I've got cutting edge labs refuel for carbs + bcaa's. I'll give them a go.

diet isn't too bad, but it does hurt that you're lifting so late in the day that your post workout meal is your 2nd to last meal. If you could fit your workout earlier I'd consume a whey shake immediately following the workout and another meal an hour after (chicken + brown rice is what i do). I think the diet could use some other tweaks as well, I'll shoot you a PM later with some suggestions but I'm on my way to the gym right now.

Thanks man. I know, but it's the only time I can really, I hate peak hour at the gym, too busy. I'll be eagerly awaiting your pm