See my diet & training plan for cutting, What do you think? [Forum Archive]

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See my diet & training plan for cutting, What do you think?

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Posted by: b_eisa

Hi every body,

I just started cutting and set my diet and training like follows, Any ideas or advises are very important for me.

Weight: 207 lb
Height: 6 ft
Body fat: 24%
Age: 27

0630 AM: 1 capsule ephedrine stack + 5 tablets Amino Acids

0730: Breakfast (6 egg whites + cheese sandwich + 1 banana+ 1 cup orange juice + 180 gm skimmed yogurt + multvits)

10:30 AM 1 capsule ephedrine stack + 5 tablets Amino Acids

11:30 AM Lunch (400 g gilled chicken or fish + 1 banana + 1 cup orange juice + 180 gm skimmed yogurt)

0230 PM: Protein shake 22 g mixed with 8 oz skimmed milk

0430 PM: 45 g dextrose + 1 capsule ephedrine + Vit C

0515 PM: Workout (three days cardio, three days weights) weekly basis

0630 PM: Post workout shake (44 g protein + 40 g dextrose) mixed with water

0830 PM: Dinner (200 g water tuna salad or chicken turkey sandwich + 1 yogurt)

1100 PM: Protein shake 22 g mixed with 8 oz skimmed milk

Posted by: Jill

Id first try listing your macros, a little easier to critique

Secondly, if you are cutting your seem to be eating a lot of bread, and dairy-not to mention banans and orange juice. You might want to switch to some better complex carbs-oats, brown rice and yams. There is a tonne of sugar in your diet as well.

And whats with all the dextrose??? There are mixed reviews on here. I dont think its necessary, imo.

Posted by: JLB001

Good post Jillie!

B..what are your goals? To compete or look good for the coming summer months?

Posted by: b_eisa

2 look good only

Posted by: Emma-Leigh

Quote:

Originally Posted by b_eisa

Hi every body,

I just started cutting and set my diet and training like follows, Any ideas or advises are very important for me.

Well, firstly, this looks nothing like a cutting diet!

Your food choices really need revising.

You should be aiming to stabilise your blood sugar levels at a low, but healthy level. This will allow you to mobilise bodyfat (as high blood glucose causes higher insulin levels, which inhibits fat mobilisation in a level-dependent way). It will also keep your hunger at bay, help your body/brain work more efficiently and help your muscles work more efficiently.

This is not going to be done with dextrose, yoghurt and cheese sandwiches!

Your preferential carb sources are those that are high fibre, micro-nutrient dense, low GI& low insulin stimulatory and unprocessed. These are things like whole or rolled grains (oats, barley, rye), legumes (lentils, chick-peas, beans), sweet potato or better yet, yams (not normal potato), low GI fruits (apples, berries, citrus, stone fruits) and basmatti rice or brown rice. A small amount of skim dairy (milk and sugar-free yoghurt) is ok too - but you should limit it.

But you really need to focus on lean proteins. These should be the focus of your diet - and you should aim for ~1.2 to 1.5g per pound body weight. As your bodyfat % is pretty high, you probably do not need the full 300g of protein, but 250 to 270g is probably a good target. So things like chicken, turkey, fish/seafood, lean red meats, egg-whites, fat-free cottage cheese, soy/tofu products. You need a minimum protein level in each meal - so aim for ~ 40g per normal meal (with your post-workout shake having 50 to 60g).

Healthy fats are also required in your diet, and you have none. These are things that offer you higher levels of omega-3 fats. Omega-3 fats actually make your body more metabolically efficient, which means you burn fat easier. They are also more easily mobilised and burnt (and more thermogenic) than saturated fats, so if you are going to get fats you want these in your diet. So you get these from walnuts, linseeds, fatty-fish and to a lesser extent, from egg yolks. You should also invest in some fish-oil capsules (plain fish-oil) and try to get 6 to 10 of these a day.

Other healthy fats (omega-6 fats and mono-unsaturated fats) can be foind in other nuts and seeds, avocado and olive-oils. So these are also healthy fat choices.

VEGETABLES are your best friend when trying to loose weight. LOTS AND LOTS of green leafy high fibre vegetables should be in your diet...

I am not going to comment on the fat burner - I don't take them and I do not believe they are necessary in weight loss routines. Especially when your diet is as poor as yours. They are not going to help unless training/diet get better... Much better.

Quote:

0730: Breakfast (6 egg whites + cheese sandwich + 1 banana+ 1 cup orange juice + 180 gm skimmed yogurt + multvits)

Ok. Drop the cheese sandwich, banana, orange juice and yoghurt... The multi and the egg-whites are ok. As I said, you want ~40g of protein per meal, so you will want to increase your eggs. Add more weights and one or two whole eggs.

For a good carbohydrate source have scotch or rolled oats instead of all the other things. Some berries or some apple would be better than the banana as well.

Quote:

11:30 AM Lunch (400 g gilled chicken or fish + 1 banana + 1 cup orange juice + 180 gm skimmed yogurt)

400g of chicken?? Ok, a little overkill. ~150g would be more than enough.
Take away the banana, orange juice and yoghurt.
Add in some legumes and vegetables.

Quote:

0230 PM: Protein shake 22 g mixed with 8 oz skimmed milk

Any reason why you need the protein shake? To me these should only really be used around workouts. At other times real food is better - it keeps you fuller, is more thermogenic (burns more calories) and does not create the same insulin response that whey does.

If you are drinking this because you can not have real food (work/time etc) then go for a soy/egg or casein based protein. Not whey. Add in some oats to the shake as well and add some healthy fats to slow digestion (eg: tbs of almond butter).

Otherwise, go for real food - lean protein, healthy carbs, vegetables, small amount of healthy fats.

Quote:

0430 PM: 45 g dextrose + 1 capsule ephedrine + Vit C

Can you say unneccessary insulin spike and energy crash??!!

What is with the dextrose in the middle of the afternoon??

Also, just before your workout all this will do is cause a surge in blood glucose that will cause an equal surge in insulin and all the sugar will be sucked from your body - making your workout sub-standard...

Drop it, you don't need it. If you want something before your workout you are better of having the protein shake from your previous meal here (~45 min before you workout) with yohurt, whey and skim milk (no fats if it is this close to your workout).

Quote:

0515 PM: Workout (three days cardio, three days weights) weekly basis

This looks good.

Quote:

0630 PM: Post workout shake (44 g protein + 40 g dextrose) mixed with water

I would have the protein WITHOUT the dextrose. It is not needed - you would be better served with a banana, some skim milk or yoghurt and some thinly ground oats.

Quote:

0830 PM: Dinner (200 g water tuna salad or chicken turkey sandwich + 1 yogurt)

200g of tuna is fine. You could get away with 150g. Drop the bread and the yoghurt. Add in some brown rice and vegetables instead.

Quote:

1100 PM: Protein shake 22 g mixed with 8 oz skimmed milk

[/quote]
Unless it is a casein based shake you would be better with real food again. Cottage cheese would be much better. Add in some healthy fats as well - walnuts, linseed etc etc...

Posted by: b_eisa

Thank you Emma, but Is there any replacment of the oat thing? I really can not even taste it.. Also, do you believe that I dont need any dextrose at all?

Can you please help?

Posted by: b_eisa

Also, Is it ok to take brown bread instead of brown rice?? It is really hard to get brown bread in my country.

thanks,

Posted by: MeLo

Quote:

Originally Posted by b_eisa

Also, Is it ok to take brown bread instead of brown rice?? It is really hard to get brown bread in my country.

i dun understand this.okay to take brown bread bcos it is really hard to get them? why then nt choose brown rice instead.

anyway, to answer your qns,if you're going for just to look good,brown(multi-grain/wheat, nt those with colorings and just look brown) bread is fine.
if you want to look good and 'take it to another lvl',the gluten in wheat bread is nt good for you, then you should choose brown rice instead.

Posted by: b_eisa

Please try to understand me,, I live here in Saudi Arabia not in state and brown rice is not available and also not well known her in Saudi Arabia,, I did ask about it but none,,,

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