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Take a Look @ My Cut Diet Bitches....

jhotsauce7

jhotsauce7

TID Board Of Directors
Jan 18, 2011
2,606
497
#1
Meal 1 - 730AM
Eggs
3-4 x 90 cal
4.5g fat ea
6g protein ea
3 carbs total

Cheese 2%
60cal
4.5 g fat
1 carb
5g protein
whole wheat wrap
150 cal
4.5g fat
27 carbs
5 g protein

Subtotal meal 1:
34 g protein
590 cal
31 carbs
27 g fat

Meal 2 1030AM
6-8 oz chicken
260 cal
2g fat
0 carb
27g protein

broccoli/cheese
1 cup = 70 cal
2g fat
7 carb

Subtotal Meal 2:
330 cal
28 g prot
7 carb
4g fat

Meal 3 130PM

6-8 oz chicken
260 cal
2g fat
0 carb
27g protein

broccoli/cheese
1 cup = 70 cal
2g fat
7 carb
Subtotal Meal 3:
330 cal
28 g prot
7 carb
4g fat

Meal 4 4PM
6-8 oz chicken
260 cal
2g fat
0 carb
27g protein

broccoli and cheese *to be substituted with other generic fiber rich veggy once I get sick of broccoli

1 cup = 70 cal
2g fat
7 carb
Subtotal Meal 4:
330 cal
28 g prot
7 carb
4g fat



Meal 5 PWO MEAL 5:30 PM - Sometimes tough to make this meal happen, and may find a substitute such as liquid egg whites and karbolyn or something similar for PWO carbs *this is not my cardio session* that I can have on the go between work/home/gym.

8 oz chicken
6-8 oz chicken
260 cal
2g fat
0 carb
27g protein
1/2 cup brown rice or oats
1g fat
117 cal
24 g carb
2-3 g protein
Meal 5 Subtotal:
377 cal
30g protein
3g fat
24g carb


Meal 6 Immediately PWO
1.5 scoop ON whey - may throw in 20g dextrose and cut some calories elsewhere
8-10 oz 1% or skim milk
99 cal
14 carb
10 g protein
120 cal
3 carb
1g fat
36g protein

20 min later: 2tbs Natural PB

16 g fat
190 cal
7 carb
8 protein

Subtotal Meal 6:
44 g protein
310 cal
17+ carb
17g fat


Meal 7 9:30 PM
8 oz Chicken or Lean beef

(lean beef 93% shown)

Subtotal Meal 7:

300 cal
46 g protein
16 g fat




TOTAL CAL approx 2550
238 g protein
75g fat (majority from PB/EGGS - omega rich fats and dairy)
93g carbs

If I fucked up the addition, it is because I rounded things up or down while using this annoying computer calculator but this should be a pretty dead on summation:

I will substitute chicken with tuna/EFA dressing and salmon/tuna/whitefish etc but will keep the portions and calories per meal pretty standard. I have tried to time the carb meals in accordance with AM/PRE WO.

Cardio will be happening SAT+SUN+One to Two mornings 6AM fasted depending on how motivated I can get myself. I hate mornings with a passion.
 
tommyguns2

tommyguns2

Senior Moderators
Staff Member
Dec 25, 2010
4,549
1,794
#2
Looks good. I like the reliance on lots of whole food. Just curious where you're presently at in terms of weight, BF% and how much you're looking to lose, and how fast.

Also, I'm curious about the PB 20 mins after workout. Are you giving the whey protein a chance to dump into the bloodstream fast, and holding off the PB to prevent it from slowing down the metabolism?
 
jhotsauce7

jhotsauce7

TID Board Of Directors
Jan 18, 2011
2,606
497
#3
185-187ish right now...last bf was at 12 % maybe 13 or 14 now but I will be getting a reading before I start. my target is 180 at 8%...I am 5'5 31" waist 17.5 arms

Pb times after whey bc I don't want the fats to slow digestion and protein absorption


I am under 1.5 g protein / lb .... do you think my intake is high enough?
 
jhotsauce7

jhotsauce7

TID Board Of Directors
Jan 18, 2011
2,606
497
#4
aalso this is along side test base and tren....16 weeks on tne...I'm psyched
 
AWARE72

AWARE72

MuscleHead
Oct 17, 2010
323
18
#5
Well it look like you got a plan in place and it really all about knowing your body and what works for you.
 
ajdos

ajdos

MuscleHead
Sep 8, 2010
2,282
386
#6
Jhot I would go a bit higher in protein personally...if you are cutting you will want more coming in ESPECIALLY when "ON" you should be able to turn over more protein and therefore you will be able to spare some more muscle.
Most of your numbers were in the high 20's maybe something like 35 ish?
I would start there and if you feel like the extra caloric intake is a problem you can always drop it out later.
Just my .02
 
goldy

goldy

Chutzpah VIP
Jan 17, 2011
1,263
153
#7
i always like to start with a higher number and work the cals down as i stagnate. If you start low, there is only so much room to drop. i am also with AJ on upping the protein a bit especially since you are on de juice.
 
jhotsauce7

jhotsauce7

TID Board Of Directors
Jan 18, 2011
2,606
497
#8
Jhot I would go a bit higher in protein personally...if you are cutting you will want more coming in ESPECIALLY when "ON" you should be able to turn over more protein and therefore you will be able to spare some more muscle.
Most of your numbers were in the high 20's maybe something like 35 ish?
I would start there and if you feel like the extra caloric intake is a problem you can always drop it out later.
Just my .02
Thanks bro.. I agree - after typing it up that was the only flaw I could find. I will rework things a little and maybe bump the serving of chicken/fish up to 10oz and see what that gives me or I could do a few liquid egg whites with my daytime meals

This is basically my regular year round diet, less 800 calories or so which were coming from bigger portions, flax seed oil, cooking everything in EVOO etc.

If I need to I can drop it or I can try always toss a little more low impact cardio in the mix
 
ajdos

ajdos

MuscleHead
Sep 8, 2010
2,282
386
#9
Usually when I begin to start my 4 wks of baseline lowered carbs I replace alot of the carb grams (not all) with protein grams. It also keeps the metabolic rate a bit higher breaking down the extra protein.
 
SJA

SJA

MuscleHead
Feb 24, 2011
611
91
#10
Usually when I begin to start my 4 wks of baseline lowered carbs I replace alot of the carb grams (not all) with protein grams. It also keeps the metabolic rate a bit higher breaking down the extra protein.
This is what I do and I use fish as the food source. Fish leans me out faster than anything.
 
tommyguns2

tommyguns2

Senior Moderators
Staff Member
Dec 25, 2010
4,549
1,794
#11
On the supplement side, since you're cutting, I like to take in BCAAs prior to or duing the workout to help further from going catabolic. May not be necessary, but it's one of the few OTC supplements that I bother with.

Also, speaking about OTC supps, another way of ticking up your protein intake a bit would be to take several liver tabs per meal.
 
PillarofBalance

PillarofBalance

Strength Pimp
Staff Member
Feb 27, 2011
17,066
4,627
#12
IMHO up the protein to 1.5 g/lb of body weight or more. I've seen guys go as high as 2g but I would bet they crapped most of that out. Definitely do the dextrose post workout and I'd also recommend adding some BCAA's to your water while working out. I like Scivation Xtend. You get used to the funky taste.

How motivated can you get yourself to do more cardio though? I'm always an advocate of higher carbs and and daily cardio. It keeps the muscles nice and full and stops you from getting so lethargic and brain damaged. Good luck though bro!
 
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