Need Feedback on Dieting Program

Snatch518 · 04-30-2002, 08:44 PM

I've been bulking up for the last 3 months and put on about 16 pounds. I now want to try and get rid of some fat and get ripped for the summer. Here's my nutrition plan. My only problem is a lack of fat and a slight abundance of carbs. My ratio is roughly 58/34/8 (They say 50/30/20 is the best). How important are fats in a cutting diet?

Keep in mind I am also taking Essential Fatt Acid (EFA) pills. CytoVol is a cell volumizing drink which is my source of glutamine. BetaGen is a drink that contains Creatine and HMB. I will be taking EAS BetaLean HP which is an E/C/A Stack.

Dieting Plan

6:30 – Cardio on Tuesday, Thursday, Saturday.

7:15 – 1 whole egg, 5 egg whites (24g of protein, 1g of carbs, 7g fat). ½ cup of oatmeal with ½ scoop of protein powder (15 g protein, 27g carbs, 4g fat). Essential Fatty Acids pills (2g fat). Multivitamin.

10:30 – Turkey Sandwich on Multigrain bread (21g of protein, 36g carbs, 3g fat).

2:30 – Can of tuna (20g of protein, 1g of fat). BetaLean HP. BetaGen.

3:30 – Weight Training on Monday, Wednesday, Friday.

5:00 – Meal Replacement Shake (37g of protein, 29g of carbs, 3g of fat). CytoVol. BetaGen. BetaLean HP.

7:30 –Chicken Breast and Steamed Veggies or Green Beans (25g of protein, 10g carbs, 1g of fat). Essential Fatty Acids pills (2g fat).

10:30 – Protein Shake (45g of protein, 5g carbs, 2g fat). CytoVol. BetaGen.

Calories: 1400
Protein – 187g – 58%
Carbohydrates – 108g – 34%
Fats – 25g – 8%

w8lifter · 05-01-2002, 02:01 PM

We need stats from you. You're numbers look off...where are you getting them from, what are you using to track calories and macros? And you're calories are too low unless you're the tiniest of females, lol....are you? How many calories have you been taking in? Definitely not enough fat and your carb sources are poor....need...more...info

Welcome btw

Snatch518 · 05-01-2002, 03:34 PM

I'm getting my info from the labels from most products and nutri-facts.com on the info for turkey meat. For steamed veggies I just added 10g of carbs as a guestimation. For calories I added up the carbs and protein multiplied by 4, added the fat and multiplied by 9 and got 1405.

I'm 18, 5'9", 150 lbs., started at 134 lbs. I'm approximately 13% body fat. I would really like to be 8-9% and 145 by June 15.

I also decided to add all-natural peanut butter into my protein shakes to increase fat intake so boost that by (16g fat, 6g carbs, 9g protein). I also munch on cashews throughout the day (13g fat, 10g carbs, 7g protein).

With the new added fats...
Calories: 1800
Protein: 203g - 53%
Carbs: 124g - 33%
Fats: 54g - 14%

I'm almost there!

w8lifter · 05-01-2002, 09:26 PM

Still not sure if you're male or female

You don't need to count the carbs from your veggies as they often require more energy to digest than they contribute.

1800 is a better figure, but I think it's still too low for your size....at 5'9" & 150lbs I can't imagine much fat on you! I'm curious why you want to get to 8%?

Suggestions for improvement...

7:15 – 1 whole egg, 5 egg whites (24g of protein, 1g of carbs, 7g fat). ½ cup of oatmeal with ½ scoop of protein powder (15 g protein, 27g carbs, 4g fat). Essential Fatty Acids pills (2g fat). Multivitamin.

****I would use 2 egg yolks instead of just one, this will bring your fats & calories up, which are both too low.

10:30 – Turkey Sandwich on Multigrain bread (21g of protein, 36g carbs, 3g fat).

****Bread isn't the best source of carbs....make sure it's a high fibre whole-grain (not just whole wheat) bread and add a bit of fat (mayo?) to balance the carb source.

2:30 – Can of tuna (20g of protein, 1g of fat). BetaLean HP. BetaGen.

****You need to add a carb or fat source here or your protein will be used for energy.....oats, sweet potato, brown rice, apple, peach or 1 tbso full fat mayo, olive oil, flax seed oil, etc.

3:30 – Weight Training on Monday, Wednesday, Friday.

5:00 – Meal Replacement Shake (37g of protein, 29g of carbs, 3g of fat). CytoVol. BetaGen. BetaLean HP.

7:30 –Chicken Breast and Steamed Veggies or Green Beans (25g of protein, 10g carbs, 1g of fat). Essential Fatty Acids pills (2g fat).

*****This is good, but needs some fats, almonds or natty p/b would go good here.

10:30 – Protein Shake (45g of protein, 5g carbs, 2g fat). CytoVol. BetaGen.

****You definitely need to add some fat here, a tbsp of flax is ideal...it will slow digestion of the protein and prevent gluconeogensis.

Snatch518 · 05-01-2002, 10:09 PM

I'm male, obviously wanting to be 8% BF to look good. I guess I'll go with the 2 whole eggs despite the high cholestrol. I hate mayo, yuck! I'll add Wild Rice along with the Tuna. I'm kind of stuck with bread and lunch meats for my 10:30 meal since I'm in high shool.

You've been very helpful, thanks so much. I have a few more questions...

Should I be eating a high GI carb after my workout?

What is the best kind of cardio? I've heard both good and bad things about HIIT (high interval intensity training). Some says its great for burning away fat, while other say "Good bye to all that hard earned muscle." I'm leaning towards it since I've read many good things about it, but others are telling me to do 30-45 minutes at a moderate intensity. What should I do?

I couldn't find Flax Seed Oil at Giant, where could I get?

w8lifter · 05-01-2002, 10:25 PM

Unless you already have a problem w/ cholesterol, dietary cholesterol usually won't hurt. Olive oil w/ tuna is a good alternative to mayo. The bread's okay.

Whether you take a high GI carb after a w/o is a personal choice....my guess, judging my your stats/age is that it won't be a problem if you do have it.

20-25 minutes HIIT is going to be your best option as far as fat burning/muscle retention is concerned.

You should be able to get flax at any health food store and some supplement/nutrition centres carry it.

Snatch518 · 05-02-2002, 03:57 PM

I decided Guerrilla Cardio would be good to do. 4 minutes warmup at 50% max. 20 seconds sprints, 10 second cool down (reapeat 8x). 4 minute cool down at 50% max.

Question about post cardio meal... Is it best to wait an hour to eat? Someone was telling me, if you eat right after you get done doing cardio, your body will kick out of fat-eating mode since your giving your body the nutrients it needs.

BTW, I picked up some Flax Seed Oil.

w8lifter · 05-02-2002, 06:12 PM

Just continue w/ your regularly scheduled meal after your cardio. Having carbs may (will?) stop fat-burning...if you're concerned, just have a protein/fat meal.

04-30-2002, 08:44 PM	#1
Snatch518 Real American Join Date: Apr 2002 Location: PA Posts: 69 Photos: 3	Need Feedback on Dieting Program I've been bulking up for the last 3 months and put on about 16 pounds. I now want to try and get rid of some fat and get ripped for the summer. Here's my nutrition plan. My only problem is a lack of fat and a slight abundance of carbs. My ratio is roughly 58/34/8 (They say 50/30/20 is the best). How important are fats in a cutting diet? Keep in mind I am also taking Essential Fatt Acid (EFA) pills. CytoVol is a cell volumizing drink which is my source of glutamine. BetaGen is a drink that contains Creatine and HMB. I will be taking EAS BetaLean HP which is an E/C/A Stack. Dieting Plan 6:30 – Cardio on Tuesday, Thursday, Saturday. 7:15 – 1 whole egg, 5 egg whites (24g of protein, 1g of carbs, 7g fat). ½ cup of oatmeal with ½ scoop of protein powder (15 g protein, 27g carbs, 4g fat). Essential Fatty Acids pills (2g fat). Multivitamin. 10:30 – Turkey Sandwich on Multigrain bread (21g of protein, 36g carbs, 3g fat). 2:30 – Can of tuna (20g of protein, 1g of fat). BetaLean HP. BetaGen. 3:30 – Weight Training on Monday, Wednesday, Friday. 5:00 – Meal Replacement Shake (37g of protein, 29g of carbs, 3g of fat). CytoVol. BetaGen. BetaLean HP. 7:30 –Chicken Breast and Steamed Veggies or Green Beans (25g of protein, 10g carbs, 1g of fat). Essential Fatty Acids pills (2g fat). 10:30 – Protein Shake (45g of protein, 5g carbs, 2g fat). CytoVol. BetaGen. Calories: 1400 Protein – 187g – 58% Carbohydrates – 108g – 34% Fats – 25g – 8% Click here to earn a FREE XBOX 360 Obsessed is just a word the lazy use to describe the dedicated. If you keep doing what you've always done, You'll always get what you have already gotten.

05-01-2002, 03:34 PM	#3
Snatch518 Real American Join Date: Apr 2002 Location: PA Posts: 69 Photos: 3	I'm getting my info from the labels from most products and nutri-facts.com on the info for turkey meat. For steamed veggies I just added 10g of carbs as a guestimation. For calories I added up the carbs and protein multiplied by 4, added the fat and multiplied by 9 and got 1405. I'm 18, 5'9", 150 lbs., started at 134 lbs. I'm approximately 13% body fat. I would really like to be 8-9% and 145 by June 15. I also decided to add all-natural peanut butter into my protein shakes to increase fat intake so boost that by (16g fat, 6g carbs, 9g protein). I also munch on cashews throughout the day (13g fat, 10g carbs, 7g protein). With the new added fats... Calories: 1800 Protein: 203g - 53% Carbs: 124g - 33% Fats: 54g - 14% I'm almost there! Click here to earn a FREE XBOX 360 Obsessed is just a word the lazy use to describe the dedicated. If you keep doing what you've always done, You'll always get what you have already gotten.

05-01-2002, 10:09 PM	#5
Snatch518 Real American Join Date: Apr 2002 Location: PA Posts: 69 Photos: 3	I'm male, obviously wanting to be 8% BF to look good. I guess I'll go with the 2 whole eggs despite the high cholestrol. I hate mayo, yuck! I'll add Wild Rice along with the Tuna. I'm kind of stuck with bread and lunch meats for my 10:30 meal since I'm in high shool. You've been very helpful, thanks so much. I have a few more questions... Should I be eating a high GI carb after my workout? What is the best kind of cardio? I've heard both good and bad things about HIIT (high interval intensity training). Some says its great for burning away fat, while other say "Good bye to all that hard earned muscle." I'm leaning towards it since I've read many good things about it, but others are telling me to do 30-45 minutes at a moderate intensity. What should I do? I couldn't find Flax Seed Oil at Giant, where could I get? Click here to earn a FREE XBOX 360 Obsessed is just a word the lazy use to describe the dedicated. If you keep doing what you've always done, You'll always get what you have already gotten.

05-02-2002, 03:57 PM	#7
Snatch518 Real American Join Date: Apr 2002 Location: PA Posts: 69 Photos: 3	I decided Guerrilla Cardio would be good to do. 4 minutes warmup at 50% max. 20 seconds sprints, 10 second cool down (reapeat 8x). 4 minute cool down at 50% max. Question about post cardio meal... Is it best to wait an hour to eat? Someone was telling me, if you eat right after you get done doing cardio, your body will kick out of fat-eating mode since your giving your body the nutrients it needs. BTW, I picked up some Flax Seed Oil. Click here to earn a FREE XBOX 360 Obsessed is just a word the lazy use to describe the dedicated. If you keep doing what you've always done, You'll always get what you have already gotten.

Thread Tools	Search this Thread
Show Printable Version Email this Page	Search this Thread: Advanced Search
Display Modes
Linear Mode Switch to Hybrid Mode Switch to Threaded Mode

05-01-2002, 02:01 PM	#2
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	We need stats from you. You're numbers look off...where are you getting them from, what are you using to track calories and macros? And you're calories are too low unless you're the tiniest of females, lol....are you? How many calories have you been taking in? Definitely not enough fat and your carb sources are poor....need...more...info Welcome btw

05-01-2002, 09:26 PM	#4
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	Still not sure if you're male or female You don't need to count the carbs from your veggies as they often require more energy to digest than they contribute. 1800 is a better figure, but I think it's still too low for your size....at 5'9" & 150lbs I can't imagine much fat on you! I'm curious why you want to get to 8%? Suggestions for improvement... 7:15 – 1 whole egg, 5 egg whites (24g of protein, 1g of carbs, 7g fat). ½ cup of oatmeal with ½ scoop of protein powder (15 g protein, 27g carbs, 4g fat). Essential Fatty Acids pills (2g fat). Multivitamin. **I would use 2 egg yolks instead of just one, this will bring your fats & calories up, which are both too low. 10:30 – Turkey Sandwich on Multigrain bread (21g of protein, 36g carbs, 3g fat). Bread isn't the best source of carbs....make sure it's a high fibre whole-grain (not just whole wheat) bread and add a bit of fat (mayo?) to balance the carb source. 2:30 – Can of tuna (20g of protein, 1g of fat). BetaLean HP. BetaGen. You need to add a carb or fat source here or your protein will be used for energy.....oats, sweet potato, brown rice, apple, peach or 1 tbso full fat mayo, olive oil, flax seed oil, etc. 3:30 – Weight Training on Monday, Wednesday, Friday. 5:00 – Meal Replacement Shake (37g of protein, 29g of carbs, 3g of fat). CytoVol. BetaGen. BetaLean HP. 7:30 –Chicken Breast and Steamed Veggies or Green Beans (25g of protein, 10g carbs, 1g of fat). Essential Fatty Acids pills (2g fat). *This is good, but needs some fats, almonds or natty p/b would go good here. 10:30 – Protein Shake (45g of protein, 5g carbs, 2g fat). CytoVol. BetaGen. **You definitely need to add some fat here, a tbsp of flax is ideal...it will slow digestion of the protein and prevent gluconeogensis.

05-01-2002, 10:25 PM	#6
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	Unless you already have a problem w/ cholesterol, dietary cholesterol usually won't hurt. Olive oil w/ tuna is a good alternative to mayo. The bread's okay. Whether you take a high GI carb after a w/o is a personal choice....my guess, judging my your stats/age is that it won't be a problem if you do have it. 20-25 minutes HIIT is going to be your best option as far as fat burning/muscle retention is concerned. You should be able to get flax at any health food store and some supplement/nutrition centres carry it.

05-02-2002, 06:12 PM	#8
w8lifter Join Date: May 2001 Location: Around..... Posts: 14,964	Just continue w/ your regularly scheduled meal after your cardio. Having carbs may (will?) stop fat-burning...if you're concerned, just have a protein/fat meal.

Similar Threads
Thread	Thread Starter	Forum	Replies	Last Post
Cutting program / Mass program	morphy	Training	1	03-31-2008 07:16 PM
Reasons	TJ Cline	Open Chat	2548	03-13-2006 09:04 PM
i need a new program	stonev16	Training	5	07-18-2005 08:22 AM
Opinions on new program	rupy	Training	4	05-10-2005 06:08 PM
Zigzag Dieting - Article	Prince	Diet & Nutrition	1	11-14-2004 05:34 AM