My first cutting diet

[Lexie1989]

Hello... I've been reading the forums for a very long time and thought I'd finally get around to registering and posting! I have been lifting weights (recreationally) for the past few years, but the biggest mistake ive been making is not taking care of my diet. so right now im on a cutting diet, with the hopes of entering a figure competition in future once i get the red tape figured out (female bodybuilding and all related events are banned in my country). Would need some help with analysing my diet cos honestly i dont know if im on the right track!

So here are some samples of my first attempt at cleaning up and cutting my diet -

9am – 1 scp whey, 1 bowl oatmeal
10.40am – ½ grilled stingray fillet
1.10pm – 1 bottle (200ml) goats milk
1.45pm – 1 can tuna
2.30pm – ½ stingray fillet, ½ large sweet potato, mixed beans
6.40pm – 1 scp whey, 1 scp glutamine (post w/o)
8.20pm – 1 ½ boiled chicken breast, organic mustard dressing, asparagus

8am – 1 scp glutamine (postcardio)
8.05am – 1 scp whey protein, 4 tbs oatmeal (1 bowl), 1 tbs skim milk powder
10.30am – 4 egg whites, 1 yolk, mixed beans, 2 slices pineapple
12.30pm – ½ mackerel fillet, broccoli, ½ sweet potato
3.15pm – 3 egg whites
6.20pm – 1 scp whey, 1 scp glutamine (post w/o)
7.10pm – ½ mackerel fillet, ¼ sweet potato, broccoli, 2 egg whites

i know my eating times are very irregular - i eat according to my feeling, whenever i feel hungry, and i try to eat small portions frequently thru the day. i change my diet up alot for the sake of variety too (e.g one day il hv chicken, another day fish, beef etc) are the above two diets okay for a cutting routine? cos i have been told im eating too much, too many times, and carbs are still too high.

i attempting to change to a CKD/Anabolic diet and drop carbs further. its my second day and here are my diet templates so far

8am - 5 egg whites, 1 yolk, 1 scp whey
10.10am - 1 beef burger patty
11.30am - 2 small mackerel fillet, small portion sweet potato
3.40pm - 1 large fillet salmon
8pm - 1 scp whey, glutamine (pwo)
8.50pm - 1 chicken breast, 1 can tuna, okra

9am - 1 scp glutamine (postcardio)
9.30am - 5 egg whites, 2 yolks, 1 scp whey\12.30pm - 1/2 salmon fillet, broccoli
2.45pm - 1/2 slice salmon
5.30pm - 3 egg whites, 1 yolk
7.30pm - 1 scp whey, glutamine (pwo)
9pm - broccoli, okra, 1/2 slice salmon

im guessing the last log is the best cos ive added more fat in there to replace carbs i also felt the best and my training was good on that diet.

thanks in advance!!

OH btw im not on any AAS, fat burners, thermogenic supplements etc. just whey and glutamine

 

[3J]

Hello... I've been reading the forums for a very long time and thought I'd finally get around to registering and posting! I have been lifting weights (recreationally) for the past few years, but the biggest mistake ive been making is not taking care of my diet. so right now im on a cutting diet, with the hopes of entering a figure competition in future once i get the red tape figured out (female bodybuilding and all related events are banned in my country). Would need some help with analysing my diet cos honestly i dont know if im on the right track!

So here are some samples of my first attempt at cleaning up and cutting my diet -

9am – 1 scp whey, 1 bowl oatmeal
10.40am – ½ grilled stingray fillet
1.10pm – 1 bottle (200ml) goats milk
1.45pm – 1 can tuna
2.30pm – ½ stingray fillet, ½ large sweet potato, mixed beans
6.40pm – 1 scp whey, 1 scp glutamine (post w/o)
8.20pm – 1 ½ boiled chicken breast, organic mustard dressing, asparagus

8am – 1 scp glutamine (postcardio)
8.05am – 1 scp whey protein, 4 tbs oatmeal (1 bowl), 1 tbs skim milk powder
10.30am – 4 egg whites, 1 yolk, mixed beans, 2 slices pineapple
12.30pm – ½ mackerel fillet, broccoli, ½ sweet potato
3.15pm – 3 egg whites
6.20pm – 1 scp whey, 1 scp glutamine (post w/o)
7.10pm – ½ mackerel fillet, ¼ sweet potato, broccoli, 2 egg whites

i know my eating times are very irregular - i eat according to my feeling, whenever i feel hungry, and i try to eat small portions frequently thru the day. i change my diet up alot for the sake of variety too (e.g one day il hv chicken, another day fish, beef etc) are the above two diets okay for a cutting routine? cos i have been told im eating too much, too many times, and carbs are still too high.

i attempting to change to a CKD/Anabolic diet and drop carbs further. its my second day and here are my diet templates so far

8am - 5 egg whites, 1 yolk, 1 scp whey
10.10am - 1 beef burger patty
11.30am - 2 small mackerel fillet, small portion sweet potato
3.40pm - 1 large fillet salmon
8pm - 1 scp whey, glutamine (pwo)
8.50pm - 1 chicken breast, 1 can tuna, okra

9am - 1 scp glutamine (postcardio)
9.30am - 5 egg whites, 2 yolks, 1 scp whey\12.30pm - 1/2 salmon fillet, broccoli
2.45pm - 1/2 slice salmon
5.30pm - 3 egg whites, 1 yolk
7.30pm - 1 scp whey, glutamine (pwo)
9pm - broccoli, okra, 1/2 slice salmon

im guessing the last log is the best cos ive added more fat in there to replace carbs i also felt the best and my training was good on that diet.

thanks in advance!!

OH btw im not on any AAS, fat burners, thermogenic supplements etc. just whey and glutamine

stats??
age
weight
height
bf
bmr/tdee
macros

 

[Lexie1989]

thanks for the quick reply 3J! and sorry for leaving those out...

age - 20
weight - 55kg / 121lbs
height - 160cm / around 5'3"
bf% - okay believe it or not my gym does not have any equip that can calculate bf%. so i have no idea is there a way to calculate the bf% without using the scale or calipers?
bmr - (using an online calculator) 1383.45
macros - honestly.... i dont know. just saw another post of yours and will use fitday.com to find out!

 

[3J]

thanks for the quick reply 3J! and sorry for leaving those out...

age - 20
weight - 55kg / 121lbs
height - 160cm / around 5'3"
bf% - okay believe it or not my gym does not have any equip that can calculate bf%. so i have no idea is there a way to calculate the bf% without using the scale or calipers?
bmr - (using an online calculator) 1383.45
macros - honestly.... i dont know. just saw another post of yours and will use fitday.com to find out!

can you send me a picture?? im pretty good at estimates..

also, forget that online calculator.. we need your bf for an accurate bmr.. so if u can send me a pic that would be great..

u can pm me or send it to my e-mail

plz put ur sn in the title

jamyjamjr@gmail.com

 

[Lexie1989]

will do! thanks!

 

[Lexie1989]

age - 20
weight - 55kg / 121lbs
height - 160cm / around 5'3"
bf% - (estimate) 22%
bmr - 1415.44
macros - (i only calculated my most recent template)

9am - 1 scp glutamine (postcardio)
9.30am - 5 egg whites, 2 yolks, 1 scp whey
12.30pm - 1/2 salmon fillet, broccoli
2.45pm - 1/2 slice salmon
5.30pm - 3 egg whites, 1 yolk
7.30pm - 1 scp whey, glutamine (pwo)
9pm - broccoli, ladyfingers, 1/2 slice salmon

Total - 229.5/15/62.3/1577 (i hope i got it right!!)

 

[3J]

age - 20
weight - 55kg / 121lbs
height - 160cm / around 5'3"
bf% - (estimate) 22%
bmr - 1415.44
macros - (i only calculated my most recent template)

9am - 1 scp glutamine (postcardio)
9.30am - 5 egg whites, 2 yolks, 1 scp whey
12.30pm - 1/2 salmon fillet, broccoli
2.45pm - 1/2 slice salmon
5.30pm - 3 egg whites, 1 yolk
7.30pm - 1 scp whey, glutamine (pwo)
9pm - broccoli, ladyfingers, 1/2 slice salmon
a slower digesting protein would do u better here, do u mind beef?
Total - 229.5/15/62.3/1577 (i hope i got it right!!)

wheres ur workout in all this?
also, how much cardio do u do in a week? at what intesnity? what heart rate?

 

[Lexie1989]

beef? no not at all...

oh goodness im really terrible at this...
do i have to post all my workout logs here? i weight train for 1.5-2 hours (duration depending on bodypart), one muscle group per day, 6 times a week. i tend to train in the evenings

i currently do cardio on average of 5 days a week, 40-60mins each session, low intensity, all fasted. One or two of the 5 days i have 2 sessions of cardio, one fasted in the morning and an additional 20mins post workout. i rarely do HIIT... maybe once a week, 2/2 intervals for 20mins max. i also do poledancing classes (the acrobatic kind... not the sexy, stripper type if u get what i mean!) heart rate (oh no!) - again... i dont have a monitor

 

[3J]

beef? no not at all...

oh goodness im really terrible at this...
do i have to post all my workout logs here? i weight train for 1.5-2 hours (duration depending on bodypart), one muscle group per day, 6 times a week. i tend to train in the evenings

i currently do cardio on average of 5 days a week, 40-60mins each session, low intensity, all fasted. One or two of the 5 days i have 2 sessions of cardio, one fasted in the morning and an additional 20mins post workout. i rarely do HIIT... maybe once a week, 2/2 intervals for 20mins max. i also do poledancing classes (the acrobatic kind... not the sexy, stripper type if u get what i mean!) heart rate (oh no!) - again... i dont have a monitor

that's more then enough information...

now this diet that you have posted (the latter one) are u currently on it? if so, how long have u been on it? how has your weight loss been?

 

[3J]

oh and one more thing.. do u do refeeds??

 

[Lexie1989]

ive only been on the latter one for 3 days so i dont think i can report many changes (trying this new approach cos the previous diet wasnt much help - no change in weight for 3 weeks, weight fluctuated between 55kg and 54kg.)

i plan to refeed and have a high-carb day on saturday (intro back complex carbs like oatmeal and sweet potatoes... and have my one cheat meal).

really feel like increasing my carbs too in my daily diet... i.e having more veggies and fiber but im worried it will take me out of ketosis and im also really paranoid about adding so much fat into my diet, thats why i thought id try get some help on here and find out if im on the right track

 

[3J]

ive only been on the latter one for 3 days so i dont think i can report many changes (trying this new approach cos the previous diet wasnt much help - no change in weight for 3 weeks, weight fluctuated between 55kg and 54kg.)

i plan to refeed and have a high-carb day on saturday (intro back complex carbs like oatmeal and sweet potatoes... and have my one cheat meal).

really feel like increasing my carbs too in my daily diet... i.e having more veggies and fiber but im worried it will take me out of ketosis and im also really paranoid about adding so much fat into my diet, thats why i thought id try get some help on here and find out if im on the right track

add all the veggies u want.. they dont spike insulin and will not effect ur keto..

if your gonna remove carbs from your diet. you MUST replace them with fats.. just make sure they are efa's.. efa's are amazing for your body, they will not do you wrong..

remember that it takes over a week to get into ketosis.. take your time.. dont refeed for 14 days... and get back to me with changes.. i wanna follow ur progress

 

[Lexie1989]

okay... thank you 3J! no idea which low carb forum it was that i saw you had to restrict veggies too in order to stay below that 20g limit.... i hear artificial sweeterners can take you out of ketosis also so im staying away from those just in case.

oh and im wondering what are your thoughts about having a Carl's Jr low-carb burger for cheat meal this weekend instead then if i cant add carbs back yet. haha. it seems to be very low carb... high protein... and VERY high in fat.

Carl's Jr. Low Carb Six Dollar Burger® nutrition facts and calories - Food Labels - DietFacts.com

id love to have natural (sugarless) peanut butter too but ppl hv told me its too high in carbs and calories

 

[3J]

no cheat meals.. just clean complex carb refeeds.. be disaplined

 

[Lexie1989]

Mmm... heres todays diet.... im feeling great so far. Still a little bit hungry here n there... but its a HUGE step up from my previous diets where the carbs were higher, and my current energy levels are very much higher.

btw heres todays diet

9.15am – 1 scp glutamine (postcardio)

9.30am – 4 egg whites, 2 yolks, 1 scp whey

12.30pm – ½ slice salmon, broccoli

3.40pm – ½ slice salmon

5.20pm – 4 egg whites, 1 yolk, 1 tbs soy sauce

8pm – 1 scp whey, glutamine (pwo)

9pm – 1 tandoori chicken breast


Macros: 151.4/40.1/23.9/1069

calculated my macros... and my carbs are over 20g. BUT as you can see... they all came from the broccoli. the soy sauce only has 1g of carbs, and the tandoori dressing contributed 5g. should not kick me out of ketosis or slow it down, right? thank you!

 

[SBT]

add all the veggies u want.. they dont spike insulin and will not effect ur keto..

if your gonna remove carbs from your diet. you MUST replace them with fats.. just make sure they are efa's.. efa's are amazing for your body, they will not do you wrong..

remember that it takes over a week to get into ketosis.. take your time.. dont refeed for 14 days... and get back to me with changes.. i wanna follow ur progress

Good advice!!

 

[3J]

Mmm... heres todays diet.... im feeling great so far. Still a little bit hungry here n there... but its a HUGE step up from my previous diets where the carbs were higher, and my current energy levels are very much higher.

btw heres todays diet

9.15am – 1 scp glutamine (postcardio)

9.30am – 4 egg whites, 2 yolks, 1 scp whey

12.30pm – ½ slice salmon, broccoli

3.40pm – ½ slice salmon

5.20pm – 4 egg whites, 1 yolk, 1 tbs soy sauce

8pm – 1 scp whey, glutamine (pwo)

9pm – 1 tandoori chicken breast


Macros: 151.4/40.1/23.9/1069

calculated my macros... and my carbs are over 20g. BUT as you can see... they all came from the broccoli. the soy sauce only has 1g of carbs, and the tandoori dressing contributed 5g. should not kick me out of ketosis or slow it down, right? thank you!

your missing fats... no the dressing shouldn't kick u out of keto

 

[Lexie1989]

heyo 3J... just to be absolutely, completely sure...
i can have cheese on a CKD diet, cant i?
thinking about getting this one.. but the 0 carbs just sound too good to be true! your input would be very appreciated. im still hving alot of paranoia and question marks shedding my former dieting habits... and the part about having no dairy while on a cut has been drilled deep down into my head.

Calories in Laughing Cow - Mini Babybel Original

your help is appreciated

 

[Lexie1989]

oh and i made a mistake with my BMR calculation earlier... heres my corrected one

BMR - 1296.64
TDEE - 2236.70

 

[3J]

that laughing cow has 4 of 6 grams as saturated fat.. horrible fat choice imo... keep it to a bare minimum...

u need to think about better fats

u like avocados?? a hass avocado has 30g fat in it.. and every last bit of it is good for you..

almonds? cashews? evoo? coconut oil? google away