new cutting diet [Forum Archive]

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new cutting diet

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Posted by: dreamer144

Hi everyone!

I would like to start a cutting diet (not for competition purposes), just in general.

So far I have come up with this as my diet plan, please give me any feedback (and yes, I have read the sticky on this subject already). Still need somehelp though!

meal1: 3/4 dry oats; 6 egg whites; tbsp flax
meal 2: apple; protien shake
meal 3: 5 oz chicken; cup of green beans; tbsp olive oil
meal 4: can of tuna; 1/2 cup brown rice
meal 5: pwo protien shake
meal 6: 4.5oz chicken OR 1 cup of shrimp OR can of tuna; veggies & tbsp olive oil

Any suggestions??
I'm 5'9, 141lbs, female

Thanks!!! MUCH appreciated
Andrea

Posted by: Tough Old Man

Welcome to the board Andrea and if your a lucky person Ms. Emma will respond and help you out. She's a very nice person with a great deal of knowlegde when it comes to diets. Whoops forgot about Jodi. Either one would a blessing

PT

Posted by: dreamer144

Hi & thanks for the welcome PT!

Jodi, Emma, (or anyone!!) - any suggestions for me? I could really use the help! I've been working out and focusing on my diet for way too long to not be getting the results I would like, it's getting frustrating and I need some new direction.

Thanks again,
Andrea

Posted by: Cris2Blis

hi andrea! i've read your other post and i think the meal plan is a great idea for you. make sure that you are getting plenty of cals to start and you are staying full. not getting enough cals could lead to a binge and that is obviously what you are trying to avoid. you can always cut back slowly on the cals as your body gets adjusted to the higher, consistent calories (without any binges along the way).

do you know how many cals this plan is? it looks similar to the one i have used, i'm guessing 1600 cals? also be sure to keep some "fun" things every now and then for sanity reasons (sugar free jello, maybe natty PB now and then, etc). good luck with your plan!!

Posted by: XcelKrush

Drop the flax, you want as close to 1:1 ratio of omega3:mega6 (the flax is omega 6) add some fish oil(omega3)
And you also NEED carbs postworkout. The best time for carbs are postworkout, first thing inthe morning, and pre-workout.
Also, what is your bodyfat %? You seem to have alot of protein and very few carbs.

One last thing, try to balance out your fats. 3 of your meals have high fat, the other 3 have trivial amounts.

Posted by: Emma-Leigh

Quote:

Originally Posted by dreamer144

Hi everyone!

Quote:

I would like to start a cutting diet (not for competition purposes), just in general.

So far I have come up with this as my diet plan, please give me any feedback (and yes, I have read the sticky on this subject already). Still need somehelp though!

I'm 5'9, 141lbs, female

OK - Do you know your BF%? Can you get it done? Capilers are best (or something like www.getdunked.com ) - but the scales are also ok... Last resort is something like www.mybodycomp.com

Also - how often do you workout? Are you active in your daily life?

These things will alter how much you need to eat.

Now - At 141 pounds and 5'9 your weight is actually pretty good - but your BF% may be high (which is why you think you need to 'cut'). If this is the case you don't need to 'cut', rather you need to alter your body composition.

This will also effect to what extent you need to lower calories (to alter your body composition you don't need to lower calories significantly).

But just to look at this to start:

Quote:

meal1: 3/4 dry oats; 6 egg whites; tbsp flax

good stuff.

Quote:

meal 2: apple; protien shake

Add something to this meal. Some fish oil capsules (3), 0.5oz of walnuts and some vegetables would be a good example.

Quote:

meal 3: 5 oz chicken; cup of green beans; tbsp olive oil

This is fine... You probably do not need 5 oz chix though - 4 oz would be enough.
Consider adding some more carbs to this meal (or you could put them into meal 6). At the moment your carb levels are very low and you are better off starting with a higher carb content and then decreasing it slowly as time goes on. So, for example, you could add 0.66 cups rice here.

Quote:

meal 4: can of tuna; 1/2 cup brown rice

Great. Add some vegetables and some fish oil capsules (3 caps). You might want to increase your serve of rice too (0.66 cups).

Quote:

meal 5: pwo protien shake

Ok. You CERTAINLY want to add carbs to this meal - especially if you are not having carbs in meal 6. A banana and 0.25-0.5 cups oats would probably be fine.

Quote:

meal 6: 4.5oz chicken OR 1 cup of shrimp OR can of tuna; veggies & tbsp olive oil

This is fine. But, once again, 4 oz chix would be sufficient. You could add carbs here too (as I said before).

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