Cutting Diet - Please Critique

[Pigeon]

Hi Guys;

Can you guys please take a look at the following diet and tell me what I should add in and take out or any advise you can give would be great.

I have been on this diet for about 6 weeks now and have lost about 10kg's (22lbs) and about 2 inches off my waist. My body fat has dropped from about 18% to about 16%.

My Stats:

Hieght: 1.93m
Weight: 97.8 kg (215.16lbs)
Bodyfat: 15.8%

My Diet:

Wake up
Take 2-4 Phedra-Cut caps (Thermogenic) with 300ml water. 3 caps ZMA, 30 minutes before workout.

Workout
Weight Training 4 times a week (Mon-Thurs).

Post workout
5g's of Glutamine Peptides,5g's of Creatine, 45g's Dextrose mixed with Grape Juice.

Have a Teaspoon of Flax Seed Oil with Breakfast Meals

Breakfast - Meal 1 (first option)
Description
1 cup of cooked oats with one scoop (½ serving) of USN Pure Protein (Consist of whey protein, calcium caseinate, soy protein and egg albumen powder, Per Serving 40g Protein, 3.8g Carbs, 2g Fat - Total 193 Calories)
1 green apple
1 cup black coffee
1-2 CLA caps
1-2 MultiPlex (multi vitamin)
OR
Breakfast - Meal 1 (second option)
Description
2 slices of rye bread (wheat free)
2 egg whites and one whole egg
1 green apple
1 cup black coffee
1-2 CLA caps
1-2 MultiPlex (multi vitamin)
OR
Breakfast - Meal 1 (third option)
Description
1 grilled fish fillet
1 grapefruit (fist size)
1 cup of cooked oats
1 cup black coffee
1-2 CLA caps
1-2 MultiPlex (multi vitamin)

Midmorning - Meal 2 - meal replacement shake
Description
1 serving USN Diet Fuel (25g protein, 20g carbs / only 198 calories) with 5g's of L-Glutamine.

30 minutes after meal 2
Large glass of water with 2-4 Phedra-Cut caps (Thermogenic)

Lunch - Meal 3 (First option)
Description
1 medium baked (microwaved) sweet potato or potato
1 skinless chicken breast or hake fillet (microwave or grilled with spray and cook)
1 cup of cooked broccoli
1-2 CLA caps
OR
Lunch - Meal 3 (second option)
1 cup of cooked brown rice
½ tin of solid tuna in water
1 green apple - or two slices of fresh pineapple
1 cup of mixed vegetables
1-2 CLA caps
OR
Lunch - Meal 3 (third option)
Description
1 100g lean grilled steak
1 cup of cooked brown rice, baked potato or sweet potato
1 cup of cooked or steamed green beans
½ green apple
1-2 CLA caps

Mid-afternoon - Meal 4
Description
1 serving USN Diet Fuel with 2-4 caps Phedra-Cut with 5g's of L-Glutimine.

Workout
20mins HITT Cardio and 30 Mins Ab Workout (Mon,Wed,Fri).

Dinner - Meal 5 (first option)
Description
1 medium to small baked (microwaved) sweet potato
1 skinless chicken breast or hake fillet (microwave or grilled with spray and cook)
1 cup of cooked broccoli
1-2 CLA caps
OR
Dinner - Meal 5 (second option)
1 cup of cooked brown rice
½ tin of solid tuna in water
1 cup of mixed vegetables with apple cider vinegar
1-2 CLA caps
OR
Dinner - Meal 5 (third option)
Description
1 100g lean grilled steak
1 cup of cooked brown rice or small sweet potato
1 cup of cooked or steamed green beans
1-2 CLA caps

Before Bed (Meal 6)
5g's Glutamine Peptides with ½ serving Pure Protein and 3 caps ZMA

I drink about 7 litres of water a day. The average cals are about 1600.

I have seen good results and have not cheated one bit. I am willing to eat the cleanest food. I need to get that six pack as quickly as possible. My main goal is to lose bodyfat but my fears with the above diet is that it does not contain enough protien and cals - I am afraid I might be losing muscle mass as well.

Please critique.

 

[STUARTF]

Looks very similar to a diet I saw on the USN website (definately worked for Jaco vd Westhuizen)

I was on a diet similar to this one but with a lot less carbs. I was also worried about losing muscle mass but found that I could control it by adjusting my protein intake. L-glutamine is also excellent for stopping muscle deterioration. Here is my diet and results:

06:00 3 ripped fuel tabs
2 teaspoons glutamine powder (10g)
1 multi-vitamin
2 teaspoons creatine with grape juice
06:30 45min Cardio
07:00
07:30
08:00 1 flax seed tab
2 ripped fuel
water (500ml)
08:30
09:00 water (500ml)
09:30 2 egg whites
10:00 2 chicken thighs (marinated, defatted)
10:30 1 serving whey protein shake
11:00 1 egg white
11:30
12:00 1 chicken thigh
1 apple
12:30 Water (250ml)
13:00 1 egg white
Water (250ml)
13:30 1 banana
14:00 Glass skim milk (250ml)
14:30 1 egg white
Water (250ml)
15:00 2 cans tuna with 1 teaspoon miracle whip
15:30 Water (250ml)
16:00 1.2 serving whey protein shake with water
1 chicken thigh
16:30 Water
17:00 Water
17:30
18:00
18:30 1 egg white
2 teaspoons creatine with grape juice
1 banana
gym (weight training 1.5h)
19:00
19:30
20:00 1 serving whey protein shake
1 flax seed oil
2 teaspoons glutamine
1 apple/banana
20:30 Water
21:00 2 egg whites

 

[heregothere]

you probably are burning a lot of muscle by eating too few calories. you should shoot to lose only 1-2 pounds per week, so you can actually afford to eat a little more.

i would also only take the zma before sleep and cut waaaay back on the ephedra. 8 caps a day can do some serious damage and it will be really difficult to control your appetite when you stop taking them.

other than that, your diet looks nice and clean .

 

[Pigeon]

Thanks Guys;

Hey stuartf; this is basically the one from the USN website. How long did you do your diet for -> your results are awesome. I am going to increase my protein intake and cut the flaxseed oil in the morning. I think I will cut my carbs at night and add the flax oil there. By the way how do you take your egg whites? I was thinking of adding a meal before my workout in the morning.

Hey heregothere, I am taking ZMA at night (love the stuff). My fatburners don't contain ephedra but I am only going to take them for a few more weeks and then rely on my diet to lose the nessary weight.

Thanks

 

[STUARTF]

I was on that diet for 8 weeks.

Egg whites: Usually do batches of 12 (boil water, add pin pricked eggs, wait 11min, pour out boiling water, add cold water, wait 5min, peel)

I found that for maximum fat loss, doing cardio in the mornings on an empty stomach worked wonders. Obviously if you weight training then you would need a meal before you train.

Where about in SA are you from?

 

[Pigeon]

I stay in JHB, Edenvale but am working a few months in Richards Bay at the moment. I train with a partner (he doesn't do cardio) so we train weights in the morning and I do some cardio in the evening (better than doing nothing).

Had great results so far.

Will keep you posted