Another cutting diet to be evaluated

[MEAT EATER]

I just recently ended my bulking phase, i gained 20 lbs from september till about a week ago and made great gains. Now im focused on shedding fat but not eating away at muscle gained. I started dieting this week and added light cardio in my routine 3x a week. I'm on the treadmill for 45 min. because i dont want to overdue it and lose muscle. Tell me what you guys think of this diet.

7:00 am- 7 egg whites, cup of oatmeal, fish oil capsule
10:00 am- 2 chicken patties
12:30 pm- sliced turkey,on whole wheat bread fish oil capsule (no dressing)
3:00 pm-train
4:15 pm- bananna,cup of yogurt
5:30 pm- 3 chicken patties, cup of brown rice, string beans or broccolli,fish
capsule.
7:30 pm- treadmill 45 min. but only 3 days during the week.
8:30 pm- can of tuna marinated with balsamic dressing
10:30 pm- cup of low fat cottage cheese

During the day i drink a gallon of 2% milk. and a whole lot of water. I tend on following this diet or a similar one 5 days a week, but allow the weekends as cheat days so i dont go insane. Please feel free to critique this diet, and let me know if you think this routine will destroy muscle gained this past winter. My weight training routine still consists of 3 x a week, low volume. Also i plan on following a cutting diet phase all the way till next september, will that be too long of a cycle and limit gains?

 

[Vigilance]

Its impossible to say without knowing your stats. Height, weight, bf?? What are you total cals for the day?

If your trying to cut, eliminate all that milk, its loaded with simple sugars.

 

[MEAT EATER]

I'm 21 yrs old, 6'2, 205. Body fat i have no clue. Im getting in 2829 cals.221 grams of protein, 247 grams of carbs, 105 grams of fat. I know the volume of carbs is too high for cutting, and also the fat is high. I know its supposed to be 40/30/30, but I need help adjusting the diet to keep muscle gained, and to continue to grow while shedding fat. Thanks

 

[no regrets]

I agree with cutting the milk out also. It's hard to tell if that is a good cutting diet due to the fact that I do not know what you ate while you were bulking.

 

[MEAT EATER]

I ate everything basically heres a example:

7:00 am-5 egg whites, 2 whole eggs, cup of oatmeal, fish oil
10:00 am- 3 chicken patties on roll with ketchup with cheese
1:00 pm- sliced turkey on whole wheat bread, with low fat mayo and protein bar,fish
oil capsule,can of tuna,50 gram whey shake
3:30 pm- train
5:00 pm- Banana,yogurt,PWO shake 50 grams
5:45 pm- Ground beef,2 red skinned potatoes,cup of brown rice
7:00 pm- peanut butter and jelly sandwich on whole wheat,
9:30 pm- cup of cottage cheese

I would drink a gallon of whole milk throughout the day also.

This is a basic bulking diet i followed. I would feel nauseated at times from stuffing my face, but this is coming from a guy who rarely ate breakfast had a small lunch, and a quick fast dinner. During this past bulking phase i added alot of muscle along with fat and made incredible strength gains.

 

[Blown_SC]

IN CAPS

7:00 am- 7 egg whites, cup of oatmeal, fish oil capsule
6 EGG WHITES, 1/2 CUP OF OATS. NO FISH OIL. DON'T MIX YOUR FATS AND CARBS.

10:00 am- 2 chicken patties
I WOULD MAKE THIS A PRO/FAT MEAL. 2 CANS OF TUNA W/ FULL FAT MAYO.

12:30 pm- sliced turkey,on whole wheat bread fish oil capsule (no dressing)
CUT THE BREAD. AGAIN, NO FATS W/ CARBS. I WOULD SUGGEST CHICKEN BREASTS W/ FIBROUS VEGGIES HERE.

3:00 pm-train
WHERE IS YOUR PWO NUTRITION? A 2:1 RATIO OF DEXTROSE TO WHEY IS GREAT. FOR YOU, ABOUT 40G OF PROTEIN, AND 80G OF DEXTROSE.

4:15 pm- bananna,cup of yogurt
YOU WANT A SOURCE OF LEAN PROTEIN AND LOW GI CARBS IN THIS MEAL. RICE, YAMS, OATS ARE GOOD W/ CHICKEN/STEAK/VENISON ETC...
I WOULD CONSUME THIS AROUND 5PM.

5:30 pm- 3 chicken patties, cup of brown rice, string beans or broccolli,fish
capsule.
AGAIN, DON'T MIX FATS AND CARBS. DROP THE RICE OR FATS. CONSUME THIS MEAL @ 7:30PM.

7:30 pm- treadmill 45 min. but only 3 days during the week.
DOING CARDIO WITH FOOD IN YOUR STOMACH IS LESS THAN DESIRABLE. PERFORM CARDIO MORE THAN 3DAYS A WEEK, IN THE MORNING, ON AN EMPTY STOMACH. 65-75% MHR FOR 45 MINS OR SO. THEN WAIT 40 MINS BEFORE INGESTING YOUR PRO/CARB MEAL. IF YOU MUST DO CARDIO DURING THE DAY, MAKE SURE YOU HAVE FASTED FOR 3 HOURS OR SO PREVIOUSLY.

8:30 pm- can of tuna marinated with balsamic dressing
DROP THIS MEAL.

10:30 pm- cup of low fat cottage cheese
I WOULD INGEST A WHEY SHAKE WITH 2TBSLP. OF FLAX/FISH OIL.


During the day i drink a gallon of 2% milk. and a whole lot of water.
MILK HAS TONS OF SUGAR. DRINK WATER INSTEAD. SKIM, AND 2% BOTH HAVE LOADS OF SUGAR. THIS WILL HINDER YOUR FAT LOSS SUBSTANTIALLY.

I tend on following this diet or a similar one 5 days a week, but allow the weekends as cheat days so i dont go insane.
IF YOU ARE SERIOUS, HAVE NO MORE THAN 1 CHEAT MEAL A WEEK, AND DON'T GO CRAZY. DEPENDS ON HOW DEDICATED YOU ARE.

Please feel free to critique this diet, and let me know if you think this routine will destroy muscle gained this past winter. My weight training routine still consists of 3 x a week, low volume. Also i plan on following a cutting diet phase all the way till next september, will that be too long of a cycle and limit gains?
YOU WILL LIKELY LOSE SOME MUSCLE, BUT IF YOUR DIET APPROACH IS SPOT ON, IT WILL BE MINIMAL. I WOULD RECOMMEND STILL LIFTING 4DAYS A WEEK OR SO.

YOU HAVE TO PRIORITIZE. IF YOU ARE SERIOUS ABOUT CUTTING, YOU NEED TO BE SERIOUS ABOUT YOUR DIET AND CARDIO APPROACH. 2 CHEAT DAYS A WEEK IS RIDICULOUS IF YOU'RE 100% SERIOUS. ONE CHEAT MEAL A WEEK SHOULD SUFFICE.

CARDIO SHOULD BE UPPED TO AT LEAST 5 DAYS A WEEK, IN THE METHOD I HAVE DESCRIBED ABOVE.

HERE IS WHAT I WOULD SUGGEST YOUR APPROACH RESEMBLE:

CARDIO ON AN EMPTY STOMACH FOR 45 MINS. THEN WAIT 45 MINS OR SO BEFORE FIRST MEAL.

MEAL 1 - 7:00 am - PRO/CARB
6 EGG WHITES, 1/2 CUP OF OATS.

MEAL 2 - 10:00 am- PRO/FAT
2 CANS OF TUNA W/ FULL FAT MAYO.

MEAL 3 (PRE W/O)- 12:30 pm- PRO/CARB
CHICKEN BREAST W/ FIBROUS VEGGIES HERE.

MEAL 4 (PWO) - 3:00 pm- TRAIN. PRO/CARB (HIGH GI)
CONSUME A SHAKE OF ABOUT 40G OF PROTEIN, AND 80G OF DEXTROSE. SEE WHAT WORKS FOR YOU. YOU CAN GET DEXTROSE FROM BULK FOODS STORES, BREWERIES, OR WWW.KENTNUTRITION.COM AMONG OTHERS. CONSUME THIS WITIN 15 MINS OF WORKING OUT.

MEAL 5 (PPWO) - 5 pm- PRO/CARB (LOW GI)
1/2 CUP OF OATS, OR YAMS/RICE...
LEAN SOURCE OF PROTEIN SUCH AS CHICKEN/STEAK ETC...

MEAL 6 - 7:30 pm- PRO/FAT
I WOULD SUGGEST A PRO/FAT MEAL HERE.
LEAN CHICKEN/STEAK/BEEF/TUNA WITH FLAX/FISH/ALMONDS/NATTY PB...

MEAL 7 - 10:30 pm- PRO/FAT
I WOULD INGEST A 45G. WHEY SHAKE WITH 2TBSLP. OF FLAX/FISH OIL.

 

[howboutcha?]

BlownSC, in your opinon how well would that work as a cutting diet for a woman?

 

[Vigilance]

BlownSC, in your opinon how well would that work as a cutting diet for a woman?

Diet principles are the same for men and women. Obviously, a female would need to adjust her calories accordingly.

 

[Blown_SC]

BlownSC, in your opinon how well would that work as a cutting diet for a woman?

Take her size etc. into account...

You will need to adjust her macro's depending on her needs and goals.... but the guidelines will remain constant....