Reply With QuoteIf skim milk taste bad for you, you can replace the whole milk with a couple more egg whites if you choose. With rice, you may use brown or wild rice. White rice would be fine as well as long as you don't react too "badly" to it.
Everything looks good to me. I like the way you gradually tapered off calories as the day progresses. It's always a must to make sure that breakfast is the largest meal of the day .
Diet plan I've been working on...
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07-23-2004, 02:10 PM #1Senior elven bodybuilder
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Diet plan I've been working on...
Tonight I've tried to devise a diet plan that would suit my cutting needs. I'm aiming for about 2150 cal here. Macros are split 40/40/20. I've tried to keep it simple.
From this point on, "meat" represents an average of the nutrient values of canned tuna, raw chicken breast and raw lean beef steak.
In a similar way, "vegetables" stands for an average value from tomatoes,cucumbers,onion and lettuce.
Here is the meal plan:
Meal 1
2 eggs - 12.6/1.2/10.6/156 (protein/carb/fat/cals)
100 g oatmeal - 15,5/64/6/369
100 g whole milk (skim milk tastes like shit where I live) - 3,5/5,4/3,3/65
Meal 2
Meat 200 g - 48,2/0/11,2/308
Vegetables 100 g - 1/4,5/0,225/21
Rice 50 g - 3,5/40/0,3/182,5
Meal 3 (same as meal 2)
Meat 200 g - 48,2/0/11,2/308
Vegetables 100 g - 1/4,5/0,225/21
Rice 50 g - 3,5/40/0,3/182,5
Meal 4
Oatmeal 50 g 7,5/32/3/184,5
Protein shake 38/2,8/4/192
some EFAs
Meal 5
Cottage cheese 200 g 21,2/7/3,6/140
some more EFAs
This is it. Except from the whole milk any objections?
I really look forward to your feedback!May the force be with you!
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07-23-2004, 03:27 PM #2Serious person
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07-23-2004, 05:42 PM #3bring it!
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this looks fine to me, aside from the whole milk. I feel you need more protein in meal 1. Id personally ditch the milk, add in some egg whites as suggested.
was sort of rice? brown/wild/bastami would be best. only white post workout if you go for something high glycemic.
EFA's- what sort... ?" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."
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07-24-2004, 01:03 AM #4Senior elven bodybuilder
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I told ya about the milk...
The rice is white, long-grain. I seldomly find brown rice where I live. The same goes for wild and basmati rice.
As far as the egg whites are concerned I've always had a dillema... What do I do with the egg yolks afterwards?!?
Oh, and by EFAs I mean fish oil capsules and flax seed oil (I think I put it somewhere around here...).
And thanks so much for your replies. This seems to be the first time I've come close to getting a good (if not perfect) diet plan.
May the force be with you!
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07-24-2004, 04:06 AM #5bring it!
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indeed it is a good plan, well done.
although if white rice is all that is avaliable to you, perhaps you may want to change that carb source(would be fine for post workout).
how about sweet potatoes or red potatoes?
well, most through the yolk away. It seems like a waste does it not. Can you purchase liquid egg whites? (in cartons)
The EFA's are good then, and as far as the whole milk is concerned, you can certainly just cut that out later.
" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."
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07-24-2004, 04:39 AM #6Senior elven bodybuilder
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To set things straight, I live in Romania. So there are a lot of things that you might have in the US or Canada and that I won't be able to find here in a million years.
Sweet potatoes are one of these. Red potatoes cand be found only for a short period. As for the white ones, I believe it's better to stick with the rice for now.
And no I don't have any liquid egg whites over here
I'll just have to do with what I can find I guess...May the force be with you!
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07-24-2004, 07:44 AM #7Senior elven bodybuilder
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I was wonderin' if I could use dark bread instead of the white rice. According to CalorieKing, the macro breakdown would look like this: 11.8/44.1/2.9 per 100 g. And it's supposed to contain plenty of fiber. Also, I've understood that it has a low GI.
So what do you think?May the force be with you!
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07-25-2004, 05:26 AM #8Senior elven bodybuilder
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No opinions here?
May the force be with you!
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07-25-2004, 11:34 AM #9Fueled by Testosterone MODERATOR
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I think WW bread is good. However, you must pay close attention to the amount of sugar and other added ingredients. If you get bread that is minimally processed you will probably be fine. I have eaten bread and/or pita pretty much everyday while cutting and I have still lost fat effectively. A lot of people on these forums are too down on bread in my opinion. Maybe it's not the best if you're on a strict contest diet, but it worked just fine for me.
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