Thread: Cutting Diet

any response ????

Stats?

What was your diet like up to this point?


Ditch the bread. More EFA's

stats currently 184 pounds matinence 2500,2700,cals aming to cut bit more

Diet befor wasent to any plan just started this 3 weeks ageo seen good results so far


more EFAs u recon i got fish oil tabs add 2 of them or so ?? bread how come u dont recomend ??

have a cup of brown rice instead of the bread

what bout fish oils how many should i have. fit day dont have them in ther so how do u know how high your fat is once u add them

2 fish oils on meal 2 1 cup brow rice meal 3 anything else

meal 1
2 egg whites
1 whole egg
1 cup of muslie + glass skim milk
Whey protein shake + glass skim milk
1 table spoon flaxseed oil

Meal 2:
2 x tabs fish oil
Apple
1 chicken breast round 113g, 4 0nces
1 cup of mix veggies


Meal 3 pre workout
1 cup brown rice
1/2-cup mix veggies
1 tin tuna in water 2.6 ounces 75g

: Post workout
Whey protein shake + glass of skim milk
Creatine

Meal 4:
Chicken breast 8 ounces 226g
1 mix cup of veggies


Meal 5
1-cup cottage cheese low fat
1 serve of natural peanut butter

this hasent got fish oils added so my EFA's will be higher

Calories Eaten Today
grams cals %total
Total: 2264
Fat: 46 410 19%


Carbs: 241 828 38%

Protein: 234 936 43%

You need more fish oils than 2 caps. Try at least 6.

Originally Posted by ivesy191

what bout fish oils how many should i have. fit day dont have them in ther so how do u know how high your fat is once u add them

1 fish oil cap. only has 9-10 calories, generally (as fish oil caps are usually 1 gram.)

Jodi, why 6? That seems like a lot.

Ok say i have 4 fish oils is there any other Recommendations to my diet




what i was meaning with the fish oils was see how i have 46 grams of fat 19% thats without adding 4 fish oils so ill have 50 grams of fat but i wont know what % my fats are at because fit day dont have them..

IainDaniel hates bread with a passion.

You say whey shake + glass of skim, does that mean your shake is whey mixed with skim or are you drinking that seperate? That's a lot of cottage cheese haha, if you really like it great but for taste reasons I myself switched to Casein protein powder.

Look Jodi is right about having more EFAs, think of it this way. Just about everywhere you look people are saying you should have 2 grams per day for all the benefits of it blah blah blah. Really when it comes down to it, sure you'll get the added benefits but in the sense that 2 grams is more like an RDA. If you look at all other vitamin RDAs, they're very very low compared to what an optimal amount would be. The RDA for Vit C for example is about 60mg per day, this is actually more like the minimum amount you'd need to keep from getting sick, when in all reality you should be getting closer to around 2,000mg per day.

SO, with that said, 2 grams is playing it safe, but 6-8 grams will really show the benefits you're after. Just make sure you spread it out enough to make it effective. It's fat soluble (duh) so it's not like you're going to lose any.

PS: you know I got that mad respect out for ya IainD

Originally Posted by ivesy191

Ok say i have 4 fish oils is there any other Recommendations to my diet




what i was meaning with the fish oils was see how i have 46 grams of fat 19% thats without adding 4 fish oils so ill have 50 grams of fat but i wont know what % my fats are at because fit day dont have them..

Add it as a custom food. One capsule is one gram of polyunsaturated fat for purposes of tracking on fitday.

Thanks, PM...makes sense. Wichita represent!

Plateau max

After re reading what u wrote i understand much beta your heaps smart where u learn all that on RDAs for vitamins and what dose that mean im guessing recommend daily amount or somthing.

A lot of feed back on peoples diets are you need more EFA's ok so is there a certain amount you shoud be having for your body weight or like u said above 6 to 8 grams will really show the benefits you're after. So Out of my 46grams of fat i eat each day 6 to 8 of them need to be EFAs so say 6 fish oils is 6 grams and a table spoon of flaxseed oil is {2 grams just saying} would that be heaps of EFA's for a daily intake.


And for the question on Whey + skim milk no not seperate i have a glass of skim milk with a 30g scoop of whey in it .

Any one else know their EFA's can answer

Originally Posted by depaul

Jodi, why 6? That seems like a lot.

If each fish oil capsule contains 180mg of EPA & 120mg of DHA, there's only 300mg of long-chain omega-3 fats in each capsule. As 2g/day of long-chain omega-3 fats is a reasonable intake, this is why 6 to 7 capsules/day are required.

If stronger capsules are available (e.g. 330mg EPA & 220mg DHA), then only 4 of the stronger capsules/day are required.

Originally Posted by Nigeepoo

If each fish oil capsule contains 180mg of EPA & 120mg of DHA, there's only 300mg of long-chain omega-3 fats in each capsule. As 2g/day of long-chain omega-3 fats is a reasonable intake, this is why 6 to 7 capsules/day are required.

If stronger capsules are available (e.g. 330mg EPA & 220mg DHA), then only 4 of the stronger capsules/day are required.

Gotcha. Is there a reason you chose 2g EPA+DHA? As far as I know there is no RDA so just wondering if this is from some studies you've read or what you base this on. Thanks

Thanks nigeepoo that was explained very clear now one more question when some one showes you their diet how do u tell if they have enough EFA's?? they say 6 to 8 grams is the best amount how do u measure flaxseed oil,Sun flower Oil ect" because they are measured in mills so 15ml table spoon = how many grams.

Originally Posted by depaul

Gotcha. Is there a reason you chose 2g EPA+DHA? As far as I know there is no RDA so just wondering if this is from some studies you've read or what you base this on. Thanks

I plucked the figure of 2g out of the air. I gather that there is a GDA for EPA+DHA of ~0.45g/day but as omega-6 intake is high nowadays due to modern animal feeding methods, large cereal, nut & seed (except flax) consumption and widespread use of sunflower, corn, peanut & soya oils, I reckon that 0.45g/day is totally inadequate. Any amount of Fish Oil up to 15g/day is safe, see Fish Oils
Cheers, Nige.

gee, that sounds alot like the "zone diet"