Cutting Diet

[3rdGear]

Looking to cut down a little and plan on throwing some ECA into the mix...tell me what you think, I always enjoy constructive criticism

Height: 5'11
Weight: 242
BF: 16%
Age: 23


6:30am
1 scoop Whey

*cardio 6:45 - 7:30*

8:00am
1 cup egg whites
1/2 cup Oats
2 slice Turkey Bacon
1 Animal Pak

11:30am
1 scoop Whey
1 scoop Casein
1/2 cup Oats

3:00pm
8oz Chicken
6 cups chopped Romaine Lettuce
4 tbsp Red Wine Vinegar
1 Yogurt
10 Blueberries

6:30pm
1 scoop Whey
1 scoop Casein
1 Yogurt
10 Blueberries

*training & 30min cardio from 7pm-8:30pm*

8:30pm
2 scoops Whey

10:00pm
8oz Chicken
2 cups Broccoli
1 cup Spinach
1 tbsp Olive Oil


DAILY TOTALS:

2360 Calories
40g Fat
114g Net Carbs
355g Protein

 

[MAYO]

I would change the post workout shake to 1 sccop whey, 1 scoop casein. Whey is a relatively fast absorbing protein taking care of immediate need while casein is slowly digested. The kicker is that casein has been shown to cause a spike in systemic IGF-1 after ingestion.

 

[MAYO]

Use 100% isolate for your whey. Very bioavailable and 90+% protein by weight. I would also think about decreasing overall portion size and adding two more solid meals in the place where you currently have whey/casein shakes.

 

[Get Some]

Use 100% isolate for your whey. Very bioavailable and 90+% protein by weight. I would also think about decreasing overall portion size and adding two more solid meals in the place where you currently have whey/casein shakes.

Solid advice ^^^^

The less protein you can get from shakes the better. Although, I do love the protein shake before cardio in the morning. It's just enough to get me through the cardio. And more importantly, your body will have no intake of carbs to burn....blaze that fat away!

Portion size is very important. I always tell people to think of eating like filling glasses of water. Instead of 6 meals per day, think of it as filling 6 8-ounce glasses of water. If you fill all 6 8 ounce glasses then you are getting what you need. But, if for a meal of two you only fill in 6 ounces then you are not feeding your body enough. Conversely, if you fill one of the glasses with 12 ounces of water, well, you've lost 4 ounces for the day that you can't get back later.

It's all about dedication buddy, that's why we're here to help

 

[jasthace]

I really can't calculate the protein sizes when you state your meal portions in oz and your totals in grams,lol
We don't use oz in our country.If you say OZ over here people think you are talking about Australians.

I'm not going to work it out,but do keep in mind that with meat sources,the actual protein yield is about 1/3 of the meats weight.
You say you have 355g protein, that may not be accurate?.

Other than that, the diet looks good to me.You should certainly be able to lose some floppy bits while maintaining muscle.
Although I would probably throw in something sweet post workout.
How long will you run this diet for?

 

[MAYO]

I really can't calculate the protein sizes when you state your meal portions in oz and your totals in grams,lol
We don't use oz in our country.If you say OZ over here people think you are talking about Australians.

I'm not going to work it out,but do keep in mind that with meat sources,the actual protein yield is about 1/3 of the meats weight.
You say you have 355g protein, that may not be accurate?.

Other than that, the diet looks good to me.You should certainly be able to lose some floppy bits while maintaining muscle.
Although I would probably throw in something sweet post workout.
How long will you run this diet for?

Good rule of thumb for lean meat is 8g per oz.

 

[jasthace]

Good rule of thumb for lean meat is 8g per oz.

Thanks man,I appreciate it
So 8oz of chicken will yield about 21g of protein,only.

 

[MAYO]

Thanks man,I appreciate it
So 8oz of chicken will yield about 21g of protein,only.

8 x 8 = 64g

 

[3rdGear]

I would change the post workout shake to 1 sccop whey, 1 scoop casein.

that would make more sense considering the time it takes for casein to break down thanks bro

Use 100% isolate for your whey.

ON 100% Whey is my personal favorite

The less protein you can get from shakes the better.

I was always taught over the years that shakes are fine as long as 50%+ of your daily protein intake is from solids. Also with work shakes are quite convenient .

How long will you run this diet for?

Well up until roughly a year ago I was always in really good shape sitting around 230 @ 11%bf, but I got into a relationship and went from training 5x a week to once or twice and gained a solid 15 pounds of fat. I've been training hard for 5 weeks now and want to start a legitimate meal plan so I figure I'll be running this for roughly 12-15 weeks, then spend 6 weeks conditioning myself for another cycle or test/var/eq.

 

[jasthace]

8 x 8 = 64g

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