|
#1
02-24-2005, 02:06 AM
|
|||
|
|||
CUT CRITIQUE...DIET
Hello.. i just started my cut 2 weeks ago.. wondering if this is sufficient....
8am: Oats Milk 11am: 1 can tuna barley nectarine 1pm: 1 can tuna barley nectarine 3pm: Cottage cheese wholemeal bread 7pm: Chicken breast (broiled) Greek Salad. wholemeal bread/wholemeal rice/wholemeal pasta. 9pm: Cottage cheese CAL= 1912 FAT = 28 CARB = 214 PROTEIN= 199 PROTEIN 45% CARBS 41% FAT 14% IS this sufficient?? THANX IN ADVANCE!! |
|
#2
02-24-2005, 02:46 AM
|
|||
|
|||
|
Re: CUT CRITIQUE...DIET
oops forgot 2 add
Height = 178cm weights = 95kg bodyfat% = N/A aim = 80kg Cals Fat Carb Prot 8am: Oats 311 5 54 13 Milk 102 3 12 8 TOTAL: 413 8 66 21 11am: 1 can tuna 194 1 0 43 barley 193 1 44 4 nectarine 67 1 16 1 TOTAL: 454 3 60 48 1pm: 1 can tuna 194 1 0 43 barley 193 1 44 4 nectarine 67 1 16 1 TOTAL: 454 3 60 48 3pm: Cottage cheese 81 1 3 14 wholemeal bread 160 2 30 6 TOTAL: 241 3 33 20 7pm: Chicken breast 265 6 0 50 Greek Salad. 106 7 3 7 TOTAL: 371 13 3 57 9pm: Cottage cheese 163 2 6 28 TOTAL: 163 2 6 28 ALL TOTAL: 2014 31 226 207 PROTEIN = 44% CARBS = 41% FAT = 15% |
|
#3
02-24-2005, 03:22 AM
|
|||
|
|||
|
Re: CUT CRITIQUE...DIET
1. You want a fast-absorbing protein source in the morning. Perhaps scrap the milk and have a whey shake instead.
2. You are also eating way too much tuna and could risk mercury poisoning. I have heard 1 can every other day is a safe amount. So trade a can or two of tuna a day for some other protein source (chicken or other lean meat). 3. Are you lifting? If so you will need a PWO shake, and this will affect your totals. 4. Fruits aren't the best. I would switch one of the nectarines with a Green Leafy Vegetable, like spinach, and take a multivitamin. |
|
#4
02-24-2005, 04:11 AM
|
|||
|
|||
|
Re: CUT CRITIQUE...DIET
yeh im lifting....and cardio...
monday morning - cardio monday arbo = biceps & triceps.. tuesday = cardio wednesday arvo = shoulders & back Thursday = cardio Friday morning = pecs and forearms arvo = cardio |
|
#5
02-24-2005, 07:51 AM
|
|||
|
|||
|
Re: CUT CRITIQUE...DIET
[ QUOTE ]
Hello.. i just started my cut 2 weeks ago.. wondering if this is sufficient.... 8am: Oats Milk <font color="red">Go with a scoop or two of whey here instead of milk </font> 11am: 1 can tuna barley nectarine <font color="red">Drop the fruit and add a complex carb or some leafy greens pick something that fits into your macros </font> 1pm: 1 can tuna barley nectarine <font color="red"> eat some chicken here or another lean protein source besides tuna, drop the fruit again. I would also have a different carb like a sweet potato </font> 3pm: Cottage cheese wholemeal bread 7pm: Chicken breast (broiled) Greek Salad. wholemeal bread/wholemeal rice/wholemeal pasta. <font color="red"> I wouldnt be having bread this late at night maybe have some oats or sweet potato </font> 9pm: Cottage cheese CAL= 1912 FAT = 28 CARB = 214 PROTEIN= 199 PROTEIN 45% CARBS 41% FAT 14% <font color="red">You need more fats you have only 28 grams, try adding in some flax oil, fish oil, almonds...something because you really have no source of efas in your diet right now. also i too am cutting and i have found 7 meals to be better than five so you may want to add some more meals. Also more greens would help out a lot also. Good luck with the cut!!</font> IS this sufficient?? THANX IN ADVANCE!! [/ QUOTE ] <font color="red"> </font> <font color="red"> </font> |
|
#6
02-24-2005, 08:05 AM
|
|||
|
|||
|
Re: CUT CRITIQUE...DIET
[ QUOTE ]
[ QUOTE ] 8am: Oats Milk <font color="red">Go with a scoop or two of whey here instead of milk </font> <font color="blue"> Agreed, you need a fast absorbing protein first thing in the morning to stave off catabolism which develops overnight due to your fasting state as you sleep. </font> 11am: 1 can tuna barley nectarine <font color="blue"> Do you eat tuna everyday? It is advisable that you do not. Eating too much tuna can induce "mercury poisoning". Run a search to find out more about it. HAve tuna approx 3-5 time per week. no more. </font> 1pm: 1 can tuna barley nectarine <font color="blue"> more tuna? there are plenty of alternative protein sources that are just as convient. Boiled eggs are one example. </font> 3pm: Cottage cheese wholemeal bread 7pm: Chicken breast (broiled) Greek Salad. wholemeal bread/wholemeal rice/wholemeal pasta. <font color="red"> I wouldnt be having bread this late at night maybe have some oats or sweet potato </font> <font color="blue"> I agree about the bread. Also one serving of it is enough per day. green fibrous veggies are a good carb source this time of night. (eg broccoli, spinach etc) </font> 9pm: Cottage cheese <font color="blue"> overall i also think your diet is lacking in EFAs- essential fatty acids. You should add some flaxseed oil especially in your last meal with the cottage cheese. Natural Peanut Butter is also a good way to get omega-6 EFA. It could very easily be implemented in your 3pm meal </font> CAL= 1912 FAT = 28 CARB = 214 PROTEIN= 199 PROTEIN 45% CARBS 41% FAT 14% [/ QUOTE ] <font color="red"> </font> <font color="red"> </font> [/ QUOTE ]
__________________
The virtue of all achievement is victory over oneself. Those who know this can never know defeat. http://www.london2012.com/NR/rdonlyr...ghtlifting.jpg Creatine: A literature review Creatine: Practical Applications International Symposium of Biomechanics in Sport |
|
#7
02-24-2005, 11:15 PM
|
|||
|
|||
|
Re: CUT CRITIQUE...DIET
thanx alot for your input... i dont want to hav whey protein or pouder or watever... shud i add some egg whites in the morning?... i forgot to add sunflower seeds + almonds at my 9pm meal....my frend also advised im havign to many carbs....so i just drop the tuna abit?... eat some spinach....and some eggs in the morning?? and it will be ok? thanx alot
|
 |
| Thread Tools | |
|
|
