Cutting Diet review

[AxL]

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%

 

[tucker01]

Cals are really low.

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

 

[P-funk]

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]

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]

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]

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]

read the stickies! these questions have all been answered.

 

[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.

 

[zonaguy03]

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]

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]

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]

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]

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)?