My Cut: Suggestions Strongly Encouraged

[oaktownboy]

over the past 2 years i had a horrible bout with candida/depression, losing all the muscle i had worked hard for; but most importantly growing a pot belly. adding muscle would be nice, but shredding the fat is my number one priority.

I'm 5'8" 185 lbs. bodyfat%..could care less..pot belly says it all. Here it goes:

Meal 1
*1 egg, 1 cup egg whites, 1/2 cup oatmeal, 14 EFA caps, multivitamin, Garden of Life Supergreen caps (2 or 3)

Meal 2
*2 scoops Optimum Nutrition protein powder, apple, Garden of Life Supergreen caps (2 or 3)

Meal 3
*6 oz. turkey breast,brocolli, 1/2 cup oatmeal

Meal 4 (i think, coming after lunch, this will be my PWO shake)
*2 scoops Optimum Nutrition protein powder, 10g L-glutamine,1/2 cup oatmeal

Meal 5 (an hour after shake)
*6 oz. turkey breast,brocolli and 1/2 cup oatmeal or 1 continental unflavored yogurt(choc full of natural probiotics with only 1-2g sugar)

Meal 6
*6 oz. turkey breast,brocolli and 14 EFA caps

Protein 228.5g
Carbs 120g (this is not counting the brocolli which i do not measure, and the 1 apple cuz i dunno how many carbs are in it)
Fat 28g and 4.5 from the egg at breakfast

 

[bowser]

Here's what I think -

Too much protein, instead of 230 grams have 150
Too little carbs, instead of 120 have 200

Too much oatmeal, you'll get sick of it quick - go with whole wheat bread, pasta, brown rice etc

Total calories should be 1850 if you weigh 185.

Most important is the carbs though...I think you should have more fruits and different vegetables than brocolli, too.

 

[tucker01]

Here's what I think -

Too much protein, instead of 230 grams have 150
Too little carbs, instead of 120 have 200

Too much oatmeal, you'll get sick of it quick - go with whole wheat bread, pasta, brown rice etc

Total calories should be 1850 if you weigh 185.

Most important is the carbs though...I think you should have more fruits and different vegetables than brocolli, too.

Wow the cals you have listed are way to low. He needs to keep the protein up while cutting.

Having said that. OTB with all the stress on your body, cutting probably isn't the best thing to be considering. How about you just work on eating a balanced diet, and training. I am sure you will see the progress, it just may take a little longer, however there should be alot less stress on your system.

 

[P-funk]

Wow the cals you have listed are way to low. He needs to keep the protein up while cutting.

Having said that. OTB with all the stress on your body, cutting probably isn't the best thing to be considering. How about you just work on eating a balanced diet, and training. I am sure you will see the progress, it just may take a little longer, however there should be alot less stress on your system.

I agree with that. Dieting is a lot of stress. If you simpley try and jsut eat healthy, you should see some nice changes between that and starting to train again.

Also, how many calories is this?

and.....28 total EFA caps per day? Does that seem a bit high to anyone else?

 

[MCx2]

and.....28 total EFA caps per day? Does that seem a bit high to anyone else?

I was thinking the same thing. I'm no expert but aren't they usually in the single digits?

 

[P-funk]

I was thinking the same thing. I'm no expert but aren't they usually in the single digits?

I take 6 per day.

 

[tucker01]

I take 6 per day.

ditto

Watch the high dose fish oils, thins blood and impacts insulin tolerance.

 

[oaktownboy]

Here's what I think -

Too much protein, instead of 230 grams have 150
Too little carbs, instead of 120 have 200

Too much oatmeal, you'll get sick of it quick - go with whole wheat bread, pasta, brown rice etc

Total calories should be 1850 if you weigh 185.

Most important is the carbs though...I think you should have more fruits and different vegetables than brocolli, too.

i don't mess with bread because of gluten..and pasta takes time to cook, as does brown rice..i think my protein is fine where it is; not too high, and definetly not too low. Fruit, IMO, doesn't do the bodybuilder much good. However you slice the cake, fruit is sugar. When u eat it, your body processes it like refined sugar. I will eat the bare minimum for it's natural enzymes and antioxidants. Leafy greens are the best vegetables you can eat because of their high fiber content and antioxidant properties.

 

[oaktownboy]

I agree with that. Dieting is a lot of stress. If you simpley try and jsut eat healthy, you should see some nice changes between that and starting to train again.

Also, how many calories is this?

and.....28 total EFA caps per day? Does that seem a bit high to anyone else?

believe it or not, this is a lot more than I currently eat. i think the calories for this plan are around 2000; probably a little over. I asked Jodi about the conversion of 1 tbsp of flax oil to EFA and she said since 1 tbsp=14g fat, then that would result in 14 EFA caps. I am going off of Dr.Pain's basic male cutting plan and he has 2 tbsp of flax oil in there a day.

 

[P-funk]

believe it or not, this is a lot more than I currently eat. i think the calories for this plan are around 2000; probably a little over. I asked Jodi about the conversion of 1 tbsp of flax oil to EFA and she said since 1 tbsp=14g fat, then that would result in 14 EFA caps. I am going off of Dr.Pain's basic male cutting plan and he has 2 tbsp of flax oil in there a day.

14g of fat.....But, I don't know that it is 14g of EPA and DHA.

I still think that is to high for those caps. Hopefully she will chime in on this.

As I said. I still don't think dieting is the best thing for you right now. Just get back to eating healthy and living healthy and your body will change as you wish, without the added stress of being in a hypocaloric state.

 

[tucker01]

1 tsp of Flaxseed oil is 13.5 g of fat. 1.3 g saturated fat, 2.7g mono fat, 8.9g polyfats

n6 = 1.715 g
n3 = 7.196 g

 

[oaktownboy]

14g of fat.....But, I don't know that it is 14g of EPA and DHA.

I still think that is to high for those caps. Hopefully she will chime in on this.

As I said. I still don't think dieting is the best thing for you right now. Just get back to eating healthy and living healthy and your body will change as you wish, without the added stress of being in a hypocaloric state.

1 EFA cap= 1g fish oil= 300 mg EPA 200 mg DHA

 

[P-funk]

exactly, and look at Iain's post.

 

[oaktownboy]

if i take the EFA caps down i won't have much fat at all in my diet..is that alright?

 

[P-funk]

no, you wont. some of your meals need some fat. like meal 3. where is the fat? what about nuts? natty pb?

 

[tucker01]

seriously OTB, why don't you take the advice you have received. Going a cut is not in your best interest right now.

Eat fruits and enjoy them eat pasta eat rice, get your health back in order.

 

[oaktownboy]

nuts of all kind go right to my stomach. I have previous experience with this, especially with peanut butter. i am looking through the stickies on fats, but i can only seem to come up with EFA's. do i need other kinds of fats besides these in my diet?

 

[Jodi]

Ahhh.......yeah.........you should not take that much EPA/DHA. Here is my suggestion. Take 6-10 Fish Oils per day, then supplement with Flax Oil and Olive Oil instead. You want healthy fat yes, but it should not all come from Fish Oil.

The rest of your diet looks good but I do have some comments.

1. Fruit - You should add another piece of it. It's not sugar as you claim above and it's quite healthy for the body. The small amounts of sugar in fruit is not going to harm you. Stick with things like apples, grapefruit, berries if you are that concerned about sugar.

2. Glutamine - Unless you are already single digit bodyfat than glutamine is going to be useless and a waste of money right now. However, if you are using super high doses, such as 20G a day, for intestinal track repair then keep it. Otherwise, get yourself some BCAA's instead. I like Xtreme Formulations ICE.

3. Meal 6: This meal should have some slow digestion protein like red meat, casein shake or cottage cheese.

 

[oaktownboy]

seriously OTB, why don't you take the advice you have received. Going a cut is not in your best interest right now.

Eat fruits and enjoy them eat pasta eat rice, get your health back in order.

i appreciate ur advice, but u don't understand where I am coming from. I still have Candida and that means no gluten or sugar of any kind.

 

[oaktownboy]

Ahhh.......yeah.........you should not take that much EPA/DHA. Here is my suggestion. Take 6-10 Fish Oils per day, then supplement with Flax Oil and Olive Oil instead. You want healthy fat yes, but it should not all come from Fish Oil.

The rest of your diet looks good but I do have some comments.

1. Fruit - You should add another piece of it. It's not sugar as you claim above and it's quite healthy for the body. The small amounts of sugar in fruit is not going to harm you. Stick with things like apples, grapefruit, berries if you are that concerned about sugar.

2. Glutamine - Unless you are already single digit bodyfat than glutamine is going to be useless and a waste of money right now. However, if you are using super high doses, such as 20G a day, for intestinal track repair then keep it. Otherwise, get yourself some BCAA's instead. I like Xtreme Formulations ICE.

3. Meal 6: This meal should have some slow digestion protein like red meat, casein shake or cottage cheese.

ahhh thank you... But don't you agree people with Candida should not be ingesting sugar of any kind?

 

[tucker01]

Well if you are still not healthy, that what do you think going on a cut is going to cure, other then your insecurities about your appearance.

You are like a horse with blinders on all you see is straight ahead, step back and think about a life long commitment.

 

[oaktownboy]

The reason why I am cutting is I have gained so much bodyfat my lower back is starting to kill me; so I need to lose it A.S.A.P.

 

[tucker01]

so it is a viscous cycle.

You risk your long term health for short term satisfaction. There are no quick cures. The sooner you learn that the better off you will be.

 

[P-funk]

The reason why I am cutting is I have gained so much bodyfat my lower back is starting to kill me; so I need to lose it A.S.A.P.

you will lose fat simply based on the fact that you are going to be more active then you have been and because you are making the move to a healthier diet.

Increase your activity and eat healthy....

day1- training (30min weights/20min cardio)
day2- moderate activity, go for a walk outside
day3- training (30min weights/20min cardio)
day4- be active....go for a bike ride or a walk in the park
day5- training (30min. weights/20min of cardio)
day6- be active....go walk around the mall. get outside and walk in the park
day7- relax

training volume is low enough to start to build your health back up. on inbetween days, just be active and go out and move around.

 

[oaktownboy]

look man, I don't know if I am healthy. I'm at a point where I can't tell anymore between the depression and my physical problems. I have put on an extreme amount of fat and, since I used to be a bodybuilder, I am not going with the common 3 meals a day approach and am trying to get in 6 smaller meals. If people think I shouldn't be looking at it from a bb perspective but rather a get back to normal one, then this thread is useless because I am already eating healthy and this is a bodybuilding forum. So, u tell me?

so it is a viscous cycle.

You risk your long term health for short term satisfaction. There are no quick cures. The sooner you learn that the better off you will be.

 

[Jodi]

ahhh thank you... But don't you agree people with Candida should not be ingesting sugar of any kind?

Yes, I do. Stay away from sugar, pasta, breads, AND OATS. Switch to Sweet Potatoes instead and have grapefruits and apples.

 

[oaktownboy]

i dunno if my brain can handle this much useful information in one day. lol

 

[Jodi]

Guys...hold on here!

From what he's been telling me, is that he is coming off a severe caloric deficit. He wasn't eating enough at all. So by him having an organized diet plan at around 2K calories is going to be a step up for him and a much more healthy approach to what he was doing. He will be getting more calories and a lot more food. I think what he is doing right now is fine diet wise. Once his body starts responding and his metabolism fuels again he will need to revise and add more cals but initially, I think this is good for him and a much better change to what he was doing.

 

[oaktownboy]

ok i think i have a good basis for recovery now..i should have noted that i walk 1-2 miles a day for cardiovascular exercise...so it's not like I am sitting around all day doing nothing

 

[P-funk]

ok i think i have a good basis for recovery now..i should have noted that i walk 1-2 miles a day for cardiovascular exercise...so it's not like I am sitting around all day doing nothing

great!

that is a good start!!