Cutting Diet review

AxL · 05-06-2007, 01:52 AM

I currently weigh 220 pounds, and would like to get down to 185. Will this diet, a 5x5 program, and 5 days of cardio per week do it?

Breakfeast:
2x egg whites
cottage cheese
apple
1 multivitamin
2x fish oil

snack:
whey protein
skim milk
banana

lunch:
whole wheat 100 percent toasted bred
6 oz chicken breast
1 slice of tomaote
2 slice of lettuce
2x fish oil

PRE WORK OUT:
whey protein
skim milk
banana

POST WORK OUT:
fish
1 cup of vegetables
2xfish oil

grams cals %total
Total: 1694
Fat: 27 243 15%
Sat: 10 87 5%
Poly: 6 50 3%
Mono: 9 77 5%
Carbs: 154 547 33%
Fiber: 18 0 0%
Protein: 212 846 52%
Alcohol: 0 0 0%

**IainDaniel** · 05-06-2007, 06:42 AM

Cals are really low.

What was your diet like before this. Any idea on Caloric intake?

**P-funk** · 05-06-2007, 11:06 AM

a) cals are super low!

b) why 5 days of cardio?

c) why 5 days of cardio and a 5x5 routine (which is a high volume squat routine)?

d) why 5x5 when you really need to have a nice mix of tension work (strength) and metabolic work (higher rep work) in order to optimize your results.

AxL · 05-06-2007, 11:48 AM

My calorie intake before this was around 2000, so I thought 1700 was perfect.

I never ate a lot.

5 days of cardio? Because i want this to work more then anything. And by cardio its around 50 minutes on the elliptical machine, I cant run due to a knee injury.

As for a workout program, if someone can recommend something other then 5x5 then that would be perfect.

If the calorie intake's are too low, i'll add in another snack somewhere.

**P-funk** · 05-06-2007, 11:50 AM

check out the stickies in the training forum.

if you want this to work, i am going to advise AGAINST 50min. of steady state cardio as your entire cardio program.

some long slow distance cardio is okay, but you need to also put some interval work in there to help increase metabolic activity.

AxL · 05-06-2007, 11:59 AM

So is this diet good?

When I do my cardio program my bpm(as measured by the machine) is always around 150, and my cardio is never a walking thing for 50 minutes, its always a moderate jog. Is this approach good or bad?

On top of that, if not, should I then every 10 minutes insert a 1-2 minute 80-90% of max effort sprint?

What types of programs offer a mix of tension work, and metabolic work? Circuit training? or should I find something else.

Finally, with cardio, is it done after the workout, before the workout, or not even on the same day as the workout?

Thanks.

**P-funk** · 05-06-2007, 12:40 PM

read the stickies! these questions have all been answered.

ava · 05-07-2007, 08:53 AM

I would also add some simple carbs after your work out as well. If you decide not to add any calories or additional food to your diet I would think about moving your preworkout banana to the post workout.

zonaguy03 · 05-08-2007, 11:17 AM

Quote:

Originally Posted by ava

I would also add some simple carbs after your work out as well. If you decide not to add any calories or additional food to your diet I would think about moving your preworkout banana to the post workout.

So would two of those gatorate protein nutrition shakes be good after a resistance training workout? I ask because I can get them for free.

Each protein shake contains:

370 cals
Sugars:34g
Protein 20 g

ava · 05-08-2007, 12:08 PM

I would only go with one after a work out while on a cut. Make sure you get the bulk of your nutrients and calories from whole foods.

DiGiTaL · 05-08-2007, 12:10 PM

Quote:

So would two of those gatorate protein nutrition shakes be good after a resistance training workout? I ask because I can get them for free.

Each protein shake contains:

370 cals
Sugars:34g
Protein 20 g

Aren't you on a cut diet Zonaguy? Thats a lot of sugar.

ava · 05-08-2007, 12:34 PM

He is, but having the sugars after a hard resistance workout isnt bad at all. But like I said, having two is a bit excessive.

zonaguy03 · 05-08-2007, 02:44 PM

Quote:

Originally Posted by ava

He is, but having the sugars after a hard resistance workout isnt bad at all. But like I said, having two is a bit excessive.

Great idea, Ava. Two is too much. Now, in about a month or so, I am going to start up creatine again (thinking about going with creatine ethyl ester), should i still do 1 shake then or go with two in addition to the creatine?

Another question: instead of doing those sugary shakes, can I do a scoop of whey with water, then have a fruit smoothie (natural food sources)?

05-06-2007, 01:52 AM	#1
AxL Registered User Join Date: May 2005 Posts: 8	Cutting Diet review I currently weigh 220 pounds, and would like to get down to 185. Will this diet, a 5x5 program, and 5 days of cardio per week do it? Breakfeast: 2x egg whites cottage cheese apple 1 multivitamin 2x fish oil snack: whey protein skim milk banana lunch: whole wheat 100 percent toasted bred 6 oz chicken breast 1 slice of tomaote 2 slice of lettuce 2x fish oil PRE WORK OUT: whey protein skim milk banana POST WORK OUT: fish 1 cup of vegetables 2xfish oil grams cals %total Total: 1694 Fat: 27 243 15% Sat: 10 87 5% Poly: 6 50 3% Mono: 9 77 5% Carbs: 154 547 33% Fiber: 18 0 0% Protein: 212 846 52% Alcohol: 0 0 0%
AxL Registered User Join Date: May 2005 Posts: 8

05-06-2007, 06:42 AM	#2
IainDaniel My Role Model Moderator Join Date: Nov 2002 Location: Ontario, Canada Posts: 15,846	Cals are really low. What was your diet like before this. Any idea on Caloric intake?
	Obstacles don't have to stop you. If you run into a wall, don't turn around and give up. Figure out how to climb it, go through it, or work around it. Michael Jordan

05-06-2007, 11:06 AM	#3
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,563	a) cals are super low! b) why 5 days of cardio? c) why 5 days of cardio and a 5x5 routine (which is a high volume squat routine)? d) why 5x5 when you really need to have a nice mix of tension work (strength) and metabolic work (higher rep work) in order to optimize your results.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

05-06-2007, 11:48 AM	#4
AxL Registered User Join Date: May 2005 Posts: 8	My calorie intake before this was around 2000, so I thought 1700 was perfect. I never ate a lot. 5 days of cardio? Because i want this to work more then anything. And by cardio its around 50 minutes on the elliptical machine, I cant run due to a knee injury. As for a workout program, if someone can recommend something other then 5x5 then that would be perfect. If the calorie intake's are too low, i'll add in another snack somewhere.
AxL Registered User Join Date: May 2005 Posts: 8

05-06-2007, 11:50 AM	#5
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,563	check out the stickies in the training forum. if you want this to work, i am going to advise AGAINST 50min. of steady state cardio as your entire cardio program. some long slow distance cardio is okay, but you need to also put some interval work in there to help increase metabolic activity.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

05-06-2007, 11:59 AM	#6
AxL Registered User Join Date: May 2005 Posts: 8	So is this diet good? When I do my cardio program my bpm(as measured by the machine) is always around 150, and my cardio is never a walking thing for 50 minutes, its always a moderate jog. Is this approach good or bad? On top of that, if not, should I then every 10 minutes insert a 1-2 minute 80-90% of max effort sprint? What types of programs offer a mix of tension work, and metabolic work? Circuit training? or should I find something else. Finally, with cardio, is it done after the workout, before the workout, or not even on the same day as the workout? Thanks.
AxL Registered User Join Date: May 2005 Posts: 8

05-06-2007, 12:40 PM	#7
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,563	read the stickies! these questions have all been answered.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

05-07-2007, 08:53 AM	#8
ava Registered User Join Date: Aug 2006 Location: Utah Posts: 67	I would also add some simple carbs after your work out as well. If you decide not to add any calories or additional food to your diet I would think about moving your preworkout banana to the post workout.

05-08-2007, 12:08 PM	#10
ava Registered User Join Date: Aug 2006 Location: Utah Posts: 67	I would only go with one after a work out while on a cut. Make sure you get the bulk of your nutrients and calories from whole foods.

05-08-2007, 12:34 PM	#12
ava Registered User Join Date: Aug 2006 Location: Utah Posts: 67	He is, but having the sugars after a hard resistance workout isnt bad at all. But like I said, having two is a bit excessive.

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