Cutting Diet Help!!!!

[dirtbike58]

Height- 5'8
Weight- 185
Goal- 174
Coming from a wrestling background i know how to cut weight very easily and am very familiar with it but this also means that i do not know how to do it in the healthiest way. This is the first time that i will try to be doing it slow to perserve the most muscle so let me know what you think. I have been on a lean bulk for the last year.

Meal 1
4 whole egss 2 egg whites
1/2 cup non fat cottage cheese
1/2 cup of oats

Meal 2
2 cans of tuna

Meal 3 (Pre-Workout)
1 cup of oat
10oz chicken

Meal 4 (Post-Workout)
1 cup of brown rice
10oz of tilapia

Meal 5
2 turkey burgers (93/7 cut)

Meal 6
2 cans of tuna

Meal 7
1 cup of cottage cheese

Totals- Cals-2700 Carb-164g Prot-320g Fat- 74g

 

[glubgawd]

Read the first post here:

http://www.steroidology.com/forum/diet-forum/153271-free-diet-advice-3j.html

calculate your TDEE etc and post them here. It'll help us give you better advice.

Also, I don't personally like "meals" 2 and 6. Nothing wrong with tuna, but ONLY 2 cans of tuna each meal? That's a ton of protein (more than your body can use in 1 sitting) and nothing else.

 

[dirtbike58]

I believe my BMR is 1946.8 and my TDEE is 3017.54... I lift on a 5 day split into Shoulders, Arms, Legs, Back, Chest... and plan on doing cardio 4 to 5 times a weeks.

 

[3J]

whats ur cardio look like.. i know u said 4 to 5 times a week.. but what time of the day.. pwo or in the morning? what intensity? how long? get specific

 

[dirtbike58]

Cardio in the morning on an empty stomach.. usually do about 15min of some jump rope then go pretty hard for 25 min on the bike or elliptacal... Pushing pretty hard when i hit it

 

[3J]

Cardio in the morning on an empty stomach.. usually do about 15min of some jump rope then go pretty hard for 25 min on the bike or elliptacal... Pushing pretty hard when i hit it

calm it down..

keep ur hr at 130bpm and keep everything low intensity.. going crazy makes u catabolic...

45min incline swift walk should be more then enough

 

[3J]

the only issue i see with ur diet is that ur missing veggies.. add two salads to ur meal plan...

make sure ur getting fiber veggies in... broccoli green bell peppers etc..

 

[dirtbike58]

Alright cool ill add a salad in with meals 2 and 6.. def felt like i needed a little more fiber.... Thanks 3J

 

[Rodja]

I'd say he needs way more than just some salads. The PRAL of his current meal plan is highly acidic and is lacking many micronutrients that can hinder his fat loss.

 

[dirtbike58]

And ill calm the cardio down... thats the hard part for me i feel like if im not goin hard im not geting the work done... but i guess back in my wrestlin days i would be pumped if i dropped 8 pounds in 2hrs but i would pry shit my pants and cry if i did that now

 

[3J]

I'd say he needs way more than just some salads. The PRAL of his current meal plan is highly acidic and is lacking many micronutrients that can hinder his fat loss.

well well.. go on... what are the changes u would make?

 

[dirtbike58]

Rodja any suggestions to help out that problem brosef?

 

[3J]

i dont follow the pral alkaline philosophy too much.. it'd be nice to hear from someone who does...

 

[Rodja]

well well.. go on... what are the changes u would make?

First, I'd toss out the oats and brown rice because they are amongst the most acidic carb sources. Replace them with red potatoes or Basmati rice (not alkalinic, but very low on the acidic level). Second, include produce in every meal. For breakfast, add in some fruit and, at subsequent meals, add in vegetables at every other meal.

I routinely get in 5-7 servings of produce to offset the acidity of all of the protein.

 

[3J]

First, I'd toss out the oats and brown rice because they are amongst the most acidic carb sources. Replace them with red potatoes or Basmati rice (not alkalinic, but very low on the acidic level). Second, include produce in every meal. For breakfast, add in some fruit and, at subsequent meals, add in vegetables at every other meal.

I routinely get in 5-7 servings of produce to offset the acidity of all of the protein.

now oats are considered a miracle food from my parts.. and im a big fan of it...

i find it hard to believe that oats are that acidic! not calling u a liar.. do u have source to back this up??

red potatoes are g2g... basmati rice is not...


remember the philosophy here is controling insulin levels... so we dont put what ur saying into perspective


cutting diets only last 10-12 weeks... and then things change...


but i would like ur insight on something else..

do u see the link to my free diet advice thread on the bottom of this message?

go to it.. read post 1 and find my bulking diet.. and let me know what u think..

im very interested..

 

[3J]

First, I'd toss out the oats and brown rice because they are amongst the most acidic carb sources. Replace them with red potatoes or Basmati rice (not alkalinic, but very low on the acidic level). Second, include produce in every meal. For breakfast, add in some fruit and, at subsequent meals, add in vegetables at every other meal.

I routinely get in 5-7 servings of produce to offset the acidity of all of the protein.

i agree with this.. though we have to put into consideration diet failure through psychological means.. more people cant stand eating that much produce..

even pro bbers dont eat that much produce..



do you believe that your approach might work better for bodybuilding??

also.. how are u accredited? are u a nutritionist?? where did u learn all this from?

any references?

 

[dirtbike58]

I see i see all good interesting info but haha i cant imagine a day without my oats. I def agree with the more produce but also with the fact that its hard to consume that much of it without having a garden out my back door and having the mind set for it.

 

[dirtbike58]

Also keep in mind that i am a 20yr old college student so things like sched, money, woman... all come into play but i am very dedicated i have been sober for the last year while all my friends go out on friday night smashin it up im stuck in the gym looken at my sweaty self in the mirror... so i really appreciate all the help bros

 

[duey]

Also keep in mind that i am a 20yr old college student so things like sched, money, woman... all come into play but i am very dedicated i have been sober for the last year while all my friends go out on friday night smashin it up im stuck in the gym looken at my sweaty self in the mirror... so i really appreciate all the help bros

i hear ya on the money part. I was also wondering if that was to much tuna as well. what times are you eating all those meals. especially if your a college student.

 

[duey]

calm it down..

keep ur hr at 130bpm and keep everything low intensity.. going crazy makes u catabolic...

45min incline swift walk should be more then enough

3j what if your doing your cardio in the afternoons or after you workout? can u still become catabolic?