6 weeks left on diet, time to ramp it up.

[bludevil]

Ok, here's the breakdown. I'm in the middle of a cutting phase. I have 6 weeks until I go to the beach and finish my diet. I've been dieting now for 1 month.
I'm wanting to go to even a higher gear on my training / diet to banish that stubborn fat around my abs. I currently can see my 6 pack but their not as defined as I would like them to be. My question is should I start to a. start cardio, b. begin to cycle no carb days into my diet, c. ECA stack or D. all the above.
I'm making good progress. My previous body fat % was 13.
It's now 10.5%. My previous bodyweight was 190 and it's currently 193. So I'm very pleased with how things are going so far. I've actually lost bodyfat and gained 3lbs. So what do you guys think? A, B, C, or D

Here's my diet by the way, and I'm on a 4 day training split. No cardio so far.

Breakfast - Protein shake - 40 g protein, cucumber, 2 tsp of natty PB.

Mid Morning snack - 3 oz of tuna, 1/4 cup of nuts.

Lunch (postworkout) - 40 g protein shake, 8oz chicken breast, sometype of veggie.

Midday lunch - 8oz chicken breast, apple

Dinner - 8oz lean beef, green beans

Night - 40g protein shake, 2tsb of Flax

Suprisingly, I've been pretty full on this diet. I think it's the amount of protein im taking in.

Thanks guys/gals

 

[w8lifter]

Well...of the choices, I would choose B...however...I don't really see that many carbs in your diet? In fact, I see only the apple, lol...I think maybe you might need a carb up or refeed? How long have you been doing that diet?

BTW...your lunch meal is rather high on the protein intake...I'd move some of that protein to the meal before, which is rather low on the protein intake.

Also...do you have a breakdown of P/C/F...along w/ total calories? You seem to be eating only protein and veggies. What's your water at?

 

[bludevil]

I forgot to mention I do a carb-up on the weekend. Usually consists of banana, sweet potato, and some type of sugary food (cake, pie, etc). I also count this as my cheat meal.

I've been on this diet for about a month and noticed some decrease in strength the first week or so, but now I'm back up to my original stats and actually pressing more on certain exercises.

I drink around 2 gallons of water a day.

I'll have a breakdown of p/c/f by tomorrow. I know my cals aren't as high as most people on the board would like since I weigh 193lbs but I stay full.

 

[bludevil]

Here's the breakdown.

Breakfast:
Protein shake - 44.2 protein / 0.7 fat / 0.3 carbs / 185.7 calories.
cucumber - 1.14 protein / 0.32 fat / 5.02 carbs / 24 calories.
2 tsp of natty pb - 7 protein / 16 fat / 7 carbs / 200 calories.

Mid Morning:
Tuna - 23 protein / 1.5 fat / 120 calories.
1/4 cup of nuts - 7 protein / 16 fat / 8 carbs / 200 calories.

Lunch (postworkout):
Protein shake - 47.1 protein / 0.5 fat / 193 calories
8 oz chicken breast - 69 protein / 8 fat / 367 calories.
veggies - 5 protein / 0 fat / 6 carbs / 38 calories.
or sweet potato - 1.96 protein / 0.12 fat / 27.6 carbs / 117 calories.

Midday Lunch:
8 oz chicken breast - 69 protein / 8 fat / 367 calories.
apple - 0.26 protein / 0.49 fat / 21 carbs / 81.4 calories.

Dinner:
8oz Lean Beef - 44 protein / 16 fat / 0 carb / 320 calories.
Green Beans - 2.36 protein / 0.3 fat / 9.8 carbs / 44 calories.
or
Pinto Beans - 4.8 protein / 0.81 fat / 15.25 carbs / 86 calories

Night:
Protein shake - 44.2 protein / 0.7 fat / 0.3 carbs / 185.7 calories.
2 tsp flax oil - 28g fat / 260 cals

I took the average total between the meals that have substitutions. ie...Veggies or Sweet potato.

Total protein = 362.96
Total fat = 97.31
Total carbs = 70.12
Total calories = 2644.8

Roughly 1 - 2 gallons of water a day.
Only supp is multi-vitamin
I didn't add in my carb-up meal on saturday.

 

[w8lifter]

K so...first off...you probably shouldn't be counting your calories from veggies...so your total carbs and calories are actually a bit lower than they are.

The weekly carb up is a good thing...you may need twice a week? How's progress been so far? Have you slowed at all or are you good w/ once a week carb ups?

Originally posted by bludevil
Here's the breakdown.

Breakfast:
Protein shake - 44.2 protein / 0.7 fat / 0.3 carbs / 185.7 calories.
cucumber - 1.14 protein / 0.32 fat / 5.02 carbs / 24 calories.
2 tsp of natty pb - 7 protein / 16 fat / 7 carbs / 200 calories.

The breakdown of the peanut butter indicates it's NOT a natural peanut butter....what you're using has added sugar and the wrong kind of fat. Switching to a sugar free all natural peanut butter would be a good improvement

Mid Morning:
Tuna - 23 protein / 1.5 fat / 120 calories.
1/4 cup of nuts - 7 protein / 16 fat / 8 carbs / 200 calories.

I would take some of the protein from lunch and use it here, 30 g of protein isn't enough considering your size, and 116g at lunch is a little much...try to balance out these two meals better

Lunch (postworkout):
Protein shake - 47.1 protein / 0.5 fat / 193 calories
8 oz chicken breast - 69 protein / 8 fat / 367 calories.
veggies - 5 protein / 0 fat / 6 carbs / 38 calories.
or sweet potato - 1.96 protein / 0.12 fat / 27.6 carbs / 117 calories.

If you want to step it up a notch...consider adding fat to this meal, especially w/ so much protein...you're only causing a significant insulin response w/o fat, and causing gluconeogenis of your protein on the days w/o carbs. Changing this meal would be your biggest improvement

Midday Lunch:
8 oz chicken breast - 69 protein / 8 fat / 367 calories.
apple - 0.26 protein / 0.49 fat / 21 carbs / 81.4 calories.

Again...add some fat to help control insulin.

Dinner:
8oz Lean Beef - 44 protein / 16 fat / 0 carb / 320 calories.
Green Beans - 2.36 protein / 0.3 fat / 9.8 carbs / 44 calories.
or
Pinto Beans - 4.8 protein / 0.81 fat / 15.25 carbs / 86 calories

This is good

Night:
Protein shake - 44.2 protein / 0.7 fat / 0.3 carbs / 185.7 calories.
2 tsp flax oil - 28g fat / 260 cals

Uhm.....2 tsp of flax only equals 10 g of fat.....are you taking 2 tsp or 2 tbsp? If 2 tbsp....use only one and put the extra tbsp in a previous meal

I took the average total between the meals that have substitutions. ie...Veggies or Sweet potato.

Total protein = 362.96
Total fat = 97.31
Total carbs = 70.12
Total calories = 2644.8

Roughly 1 - 2 gallons of water a day.
Only supp is multi-vitamin
I didn't add in my carb-up meal on saturday.

How much carbs are you getting for your carb up?

 

[bludevil]

Thnx for all the help W8.
My progress has been good so far. I'm still going up in my presses each week.
I'm going to split my protein shake for lunch with mid-morning.
That gives 20g of more protein for Mid-morning and 20 less protein for lunch. I'll add some fat (walnuts / pecans) to my lunch and mid-lunch meals. Then I think my meals should be pretty good.

By the way good luck on your competition.