cutting diet critique

[chicmuscle]

right know im cutting. im going to cut as many pounds of fat as i can before i go into my women's lean gainer cycle (found it on MDOS). my diet is under 1800 calories, fat less than 30g (as of late, 26-27g), protein around 1.5+ per lbs, and my carbs are under 100g (so far something like 95g total but 75g without fiber, so net). im 5'10 @ 166 lbs. im not a fat ass, i have muscles, just a little on the soft side. im trying to put my body through ketosis. im supplementing with whey, multi m/v, omega 3, ECA, and MSM. my work out is 4 cardio sessions around half hour ea., first thing inthe morning + 3 wieght training days per week.

a tenative diet

1. whey + coffea
2/3. 'homemade' protein bar = whey, low carb ceral, 1 1/2 tsp better n PB
4/5. salad with ketchup (2T) and 10-12 egg whites
= less than 1800 cal

not necessarily in that order. "why so many eggs?" as of late, im dead sick of meat, i need a break. seriously, if i see or smell tuna ill puke . i do go through a hell of a lot of whey.

So, is this okay? what can i do to improve? im all about improvement and constructive critisism.

and what can i do to keep my mind off of goodies?

thanks

 

[Technobarbie]

What is your caloric, protein, carb intake on this diet?

 

[Faye]

If your goal is to do a Ketogenic diet those ratios are WAY off. Ketogenic diets have no carbs, are high in fat and moderate in protein. Furthermore, if you are really cutting you shoud be eating NO sugar, that includes the ketchup. I also worry that you aren't eating enough "real food". Also, if you want to tighten up and keep your muscle, wieghtlifting should be the focus of your program, not cardio. I think your diet need a total overhaul, but that's just me.

Do you know what your bf% is? And could you outline your specific goals, that would be a big help.

 

[Fyre]

If your goal is to do a Ketogenic diet those ratios are WAY off. Ketogenic diets have no carbs, are high in fat and moderate in protein. Furthermore, if you are really cutting you shoud be eating NO sugar, that includes the ketchup. I also worry that you aren't eating enough "real food". Also, if you want to tighten up and keep your muscle, wieghtlifting should be the focus of your program, not cardio. I think your diet need a total overhaul, but that's just me.

Do you know what your bf% is? And could you outline your specific goals, that would be a big help.

I agree with Faye here. The more information you can give us, the more we can help.

 

[Fyre]

How much of the Omega 3's are you taking in a day?

 

[chicmuscle]

my caloric is around 1800. protein = 290. carbs = below 100g, around like 97 (which includes 24g fiber), fat around 30g. omega 3s = 2000mg. i do not know my current bf%. my goal is to loose 10 lbs in 12 weeks. i leaning more to 16 weeks because that will give me more time to lose more fat before is go onto a lean gainer cycle (ill have questions about that later). with a 16 week cutting cycle ill want to lose 12-15 lbs.

NO KETCHUP! damn. ill get over it

for the weight lifting, okay, not a prob. but isnt cardio good for keeping the metabolism in check? thats why i want to do more of it, and also its good fat burning capabilities. but for weight lifting, should i increase days or keep it at 3 days per week but increase my length of stay from 1 hr to like 1hour30min or so? i dont need to tighten my muscles, just keep em. my next cycle is to make em grow bigger, pack on muscle (ive been weight lifting for years, but seriously trying to transform my body only recently)

if my diet needs a total over haul, what should i do? i dont want my metabolism to drop because when i start my lean gainer cycle ill be eating more, but my body will be burning less which = fat storing time. thats also why i wanted to do more cardio, keep the metabolism in check. (if it does drop, i was thinking i would shock my thyroid with T3 while doing my next cycle, 25mcg up to 50mcg and then slowly down to 12.5mcg. the thyroid iis the regulator of metabolism),

is there any more info i can give you that i left out? i'm out in the woods with diet, i have a relative idea but still no effing clue.

 

[Faye]

Actually, your macronutrients are fine for a regular bodybuilding cut...I worry that you aren't eating any fiberous veggies and that you are relying heavily on whey for your protein.

Could you try something like
1. 8-10 egg whites, 1 yolk, 1/2 cup oatmeal
Workout (I'm assuming that this is when you do it from your post)
2. Whey shake and coffee, 30 g dextrose
3. 2 cups salad with 1 t Udo's oil, 1 can tuna or salmon, or a chicken breast
4. Homemade protein bar
5. 10-12 egg whites, 1 yolk, 1 cup omlette veggies mixed in

This way you have some slow burning carbs for your morning workout and then some quick protein and dextrose post workout....the rest of the day is similar to what you already do, but with a larger emphasis on real food and some veggies too.

As for lifting - I'd go to at least 4 days of lifting, and keep the cardio at 4 sessions of 30 minutes a piece, you can always do more later if you need to.

 

[chicmuscle]

THANK YOU FAYE. okay! diet is the pillar that keeps me dissapointed. its been hard to for me to change properly because i have no clue what to do and what to eat. i just know it must be clean. for training, thats easy. give yourself hell and then go sleep off the damage. so this diet change will help me lose weight (fat specifically) the regular bodybuilding way. whats the difference between the regular bobybuilding way and ketosis?

 

[Faye]

Well...hmmm....see, some people do ketogenic style diets for bodybuilding purposes, I guess it's just a matter of finding what works best for you. But here's a basic breakdown.

"Regular" BB diets - are very high in protein, generally 1.5 grams of protein per lb of bodyweight or lean body mass (depends on the dieticiam/philosopy/experimentation), moderate in carbs and moderate in fat. The idea being that "cutting" is easier on low carbs but energy levels drop, so we replace some of those carbs with some good essentail fatty acids (EFA) for energy and joint health. Also, good fats chase bad fats away, so they help you loose weight too. Also, NO SUGARS except for post workout recovery (and sometimes even this is eliminated if the fat doesn't want to leave). Spread this out over 5-7 small meals a day to stoke the metabolism, add in some cardio, lift heavy, and above all BE CONSISTENT and presto, if you get it right 12-20 weeks later (depending on where you started) you're lean. Sounds easy - but it's not, it's actually quite trying (and that's an understatement).

Ketogenic diets - I'm not AS familiar with these, but I'll give it my best go. HIGH in fat, moderate in protein, no carbs (most of the time). The idea is that when you are in ketosis your body is burning fat for fuel instead of muscle and liver glycogen. So, if you must deplete all of your muscle and liver glycogen to be able to get into ketosis. To do this you must (for most people that is) eat less than 20-30 grams of carbs per day. You also can't take in massive amount of protein because your body can convert protein into carbohydrate at a rate of (I think) 56-58%. Eating high fats keeps your body from converting the protein into carbs and helps your body start burning fat as it's fuel. This requires you to eat about 65% of your calories from fat, 30% from protein and 5% from usable carbs (carbs - fiber). Now Cyclic Ketosis Diets actually cycle macronutrient ratios and I'm not very familar with this, but it starts high, high fat then lowers the fat and ups the protein in cycles. Some people also do "refeeds" to keep leptin levels up.

There's more to it all than this...but I'm worn out now...lol

 

[chicmuscle]

okay, i understand. to me it seems more logical to do the regular bobdybuilding diet that the ketosis. No sugars except for post workout recovery - got it. 5-7 small meals- got it. cardio and heavy lifting - got it. maybe in the future i might try the CKD diet. but for know i stick with what you gave me. thanks sooo much