Please help with first cut

[dsc123]

STATS
Age:21 when i plan to start cut
Height:5ft 9
Weight:188lbs
Bf%:unknown
Supps: whey protein,
Training experiance: 4 years

TRAINING

Chest/Shoulders/Abs
bench press 4 sets 8reps
Incline bench 4 sets, 8 reps
Pec Dec or cable crossovers 4 sets, 8 reps

Military db presses 4 sets, 8 reps
upright rows 4 sets, 8 reps
Lateral db raises 4 sets, 8 reps

Ab crunches 3-4 sets,

Back
chin ups 4 sets 5 reps
bent over rows 4 sets 8 reps
Seated rows 4 sets, 8 reps
Wide grip cable pulldowns to the chest 4 sets, 8 reps
Barbell Shrugs 4 sets, 15 reps
face pulls 4 sets, 8 reps

Legs/Abs
Squats or Leg Press 4 sets 8 reps
Leg extensions 4 sets 8 reps
Leg curl 4 sets 8 reps
Standing or seated calf raises 4 sets, 15 reps

Ab crunches 4 sets

Arms
Cable push downs 4 sets, 8 reps
Behind the neck db extensions 4 sets, 8 reps
Machine extensions 4 sets, 8 reps

Standing curls 4 sets, 8 reps
Preacher curls 3 sets, 10 reps using 3 cams (very brief rest between sets-15 seconds)
Hammer curls 4 sets, 8 reps

Cardio HIIT 3x week on Weds Fri Sun

This is a general template and excercises and rep ranges vary. Weight is increased every set so the first 2 sets are sometimes higher reps and act as warmups. Utter failure is the goal on sets 3 and 4 and then forced reps are employed. Rest between sets is kept to a minimum. Tempo is changed from explosive to slow at random times.

DIET

8:00 oats&shake 5 liquid egg whites

12:00 chicken salad

6:00 200g chicken 250g new potatos and veggies and shake

8:30 2 scoop shake

9:00 150g salmon and veggies

TOTAL MACROS

Calories- 2430
Protein- 242
Carbs- 126
Fats- 80

http://s19.postimage.org/4ukjurywf/Untitled.png
http://s19.postimage.org/r7sahkzu7/IMG_0039.jpg
http://s19.postimage.org/wx8j1w60f/IMG_0042.jpg

I want to make sure that my diet and training are spot on so i dont lose much muscle mass...am considering H-drol when everything else is in check, years of research have been done on the ph.

 

[mth496]

DIET

8:00 oats&shake 5 liquid egg whites

12:00 chicken salad I would change this to 11

YOU NEED A MEAL AT 3 PM
6:00 200g chicken 250g new potatos and veggies and shake

8:30 2 scoop shake
9:00 150g salmon and veggies

By your sched, you should try to aim your meals 3 hrs apart. 8, 11, 3, 6, 9,

Your diet looks good, your breakfast is good. Maybe add in a half cup brown rice to a chicken meal. And also if you can get up at 6am and have a meal so you can get in more whole meals. Make the shake your last meal so you could have 5 good meals plus the shake. No carbs after 6pm at night.

By eatting more meals your metabolism will be faster, and you can get more protein in. You are eating good foods, you will maintain muscle mass, and cut body fat,.

 

[mth496]

DIET

8:00 oats&shake 5 liquid egg whites

12:00 chicken salad

6:00 200g chicken 250g new potatos and veggies and shake

8:30 2 scoop shake

9:00 150g salmon and veggies

Try to eat every 3hrs apart. It will help you burn more fat and give you more enerygy. Your meals look good, i would add in 1/2 cup brown rice to the chicken. I would also try to get in more meals. 5 real meals and 1 shake.

If you can eat at 6am, 9am, 12pm, 3pm, 6pm 9pm. 9pm will be your shake before bed. Before 6pm one of those meals make it 5ounces chicken with brown rice. Your breakfast is perfect. You will maintain muscle but loose fat.

 

[dsc123]

thanks for the response....due to work i dont have any time to eat another meal, however i could snack on something at around 3pm if you have any ideas?

 

[ThreeGigs]

I see not enough potassium, NO CALCIUM, and little magnesium.

Google calcium and fat loss. Read up on it.

Liquid egg whites suck as a protein source. Cook them, or better yet eat some meat instead.

 

[mth496]

A good handful on unsalted nuts is a good protein to eat as a snack. But really.

Try to get in more whole foods. Its important, try to find a way, if you really can not, just try to get nuts in. 50g of protein each meal aswell, anymore then 50 is a waiste

 

[dsc123]

I see not enough potassium, NO CALCIUM, and little magnesium.

Google calcium and fat loss. Read up on it.

Liquid egg whites suck as a protein source. Cook them, or better yet eat some meat instead.

salmon, green leafed vegetables and oats all contain calcium, I will be taking a multi for the potassium And magnesium...why do liquid egg whites suck? They are 100% egg whites, just quick and easy for breakfast surely?

 

[dsc123]

A good handful on unsalted nuts is a good protein to eat as a snack. But really.

Try to get in more whole foods. Its important, try to find a way, if you really can not, just try to get nuts in. 50g of protein each meal aswell, anymore then 50 is a waiste

I know that it's not as good as a whole meal but I can't sit down at work I'm always mobile so will add in 50g beef jerky and some almonds, how does that sound?

 

[ThreeGigs]

salmon, green leafed vegetables and oats all contain calcium, I will be taking a multi for the potassium And magnesium...why do liquid egg whites suck? They are 100% egg whites, just quick and easy for breakfast surely?

I'm guessing you didn't bother reading up on calcium and fat loss. 5 whole heads of romaine will get you 1000 mg of calcium. So will about 16 pounds of salmon. Oats are your best bet, you'd only need 8 cups (about 3 pounds) of oats to get your RDA for calcium.

RDA for potassium is about 3000 milligrams. How much is in your multi? By law it can't be more than 99 milligrams. Are you gonna be taking 20 pills a day for potassium?

Again, do a Google search on raw egg protein bioavailability. Also on absorption rate. Raw egg protein = 1.4 grams per hour. If raw egg white was your only protein source, you'd get a maximum of about 30 grams a day.

Do some simple research here: Nutrition facts, calories in food, labels, nutritional information and analysis – NutritionData.com

You seem to have a few misconceptions about what and how much of a mineral is in a given food. Take a multi for the vitamins and TRACE minerals, but don't count on a multi for your electrolytes like clcium, magnesium and especially potassium.

 

[mth496]

I know that it's not as good as a whole meal but I can't sit down at work I'm always mobile so will add in 50g beef jerky and some almonds, how does that sound?

If thats what you can get in, its is better then nothing. Atleast you are getting somthing in your body to keep you going. Its good enough