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  1. #1
    Registered User teenjohn's Avatar
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    Please Critique Cutting diet and workout plan

    Cutting Diet
    Goal lose around 1.5-2 lbs of fat a week while retaining as much LBM as possible
    BMR – Around 2200
    With Activity Included –3500 calories
    Target calories a day for cut 2500-2750
    Target Macronutrient split 35% carbs 45% protein and 20% fat

    8 am – 1 scoops whey protein, 5 egg whites, 1 piece of whole wheat bread, 1 banana and ½ cup almonds – calorie total – 500

    10 am – Protein bar and shake with ¼ cup oats – 465

    12 pm – pre workout meal – grilled chicken breast, l slice whole wheat bread, 1 tbs of natural peanut butter – 350

    230 pm – 2 scoops whey, ½ cup of oats, glass of soy milk – 460

    430 pm – grilled chicken breast, 1 cup of whole wheat pasta – 450

    630 pm – 1 cup kashi cereal, skim milk. 1 scoop of whey protein, 1 tbs of natural peanut butter – 490

    total = 2,715


    Workout schedule
    Monday: Back, Bi’s, Rear Delt’s
    Tuesday: Chest, Tri’s, Front/Mid Delts
    Wednesday: Legs/Abs
    Thursday: Back, Bi’s, Rear Delt’s
    Friday: Chest, Tri’s, Front/Mid Delts
    Sat: Legs/Abs or Cardio
    Sunday: Off
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  2. #2
    Free teh ranters nitrored's Avatar
    Join Date: Oct 2005
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    nitrored is just really nice. (+1000) nitrored is just really nice. (+1000) nitrored is just really nice. (+1000) nitrored is just really nice. (+1000) nitrored is just really nice. (+1000) nitrored is just really nice. (+1000) nitrored is just really nice. (+1000) nitrored is just really nice. (+1000) nitrored is just really nice. (+1000) nitrored is just really nice. (+1000) nitrored is just really nice. (+1000)
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    How much do you weigh?

    For your diet it looks like you got yourself a good idea of what to do. I'd say replace the protein bar and I dont know how good kashi is... maybe put oats there instead.

    I would aslo suggest replacing some proteins with some healthy fats.

    As for your work out schedule atleast throw another off day in there... your looking at burn out city w/ your current plan. I know a 8 day split doesnt look as good on a calender but....
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  3. #3
    Registered User teenjohn's Avatar
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    i weigh 200 lbs, i have to have a protein bar because it is in between class, kashi is actually pretty healthy and i have replaced some of my protein with things such as flax seed oil
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