my first attempt at a cutting diet! Plz Critique my diet! - UK-Muscle Body Building Community

MrIan · 29-10-2006, 02:14 PM

Firstly hey just joined the board

age 21
Weight 14st 8/9lb
Body fat % - a very rough guess between 15-22

7.00 30 mins Cardio
8.00 5 eggs Scrambled, Protein Shake 50g oats
11.00 200g steak, Protein Shake
2.00 200g Chicken, 100g brown rice
4.00 3 weetabix with 300ml milk
6.30 P.W.O Shake, 50 grams protein
5.00 TRAIN
8.00 1 tin of tuna, 5 eggs Scrambled

Will be take ECA, approx 10 omega tabs, Flaxseed oil in all Shakes and a few Vit tabs and atleast 4 litres of water a day

This is my first atempt at a cutting diet!
Plz critique and feel free to change

chrisj22 · 29-10-2006, 04:09 PM

Welcome to the board mate.

I am not very experienced in cutting diets, however MANY of the guys who compete within the board will direct you in the right direction. The knowledge some of these guys know is amazing.

Pasta is not a dieting food mate. No doubt the experienced guys on the board will ask you to post up your weight and bodyfat percentage to point you in the right direction.

Stick to good carb sources (i.e pots, sweet pots, rice, oatmeal etc), these are very effective foods to aid fat loss.

As I said, the experienced competitors, I am sure will give their thoughts and are very helpful.

;)

**hackskii** · 29-10-2006, 07:32 PM

Drop the wheetabix and choose lower GI carbs.

You can have vegetables like asparagus, radishes, tomato's and stuff like that which has fiber.
You dont have to eat all your carbs as complex, fruits and vegetables are fine, this will make your diet more rounded and complete too.

SportDr · 06-11-2006, 07:50 AM

It's impossible to ay how good your diet is as you haven't put your calories in!

Heres a few pointers:

Roughly guessing your BF% is a waste of time, how will you know if your programme is succeeding, or how many calories you need? Buy some accumeasure BF calipers from E-Bay.
Work out your Total calorie output for the day based on your lean body mass.
Devise a diet which has a total calorific value of 500 calories less than step 2.
Divide the number generated in step 3 by 6. This is your calories per meal.
Now you have a figure in calories for one meal, compose a meal with ratios of 50/30/20 carbs/prot/fat by calorific value, unless you are carb sensative in which case 30/50/20.
Record and analyse all your food with Fitday at there free website.
Eat it all! Drink 2+litres of water, train AM, do not eat too late, eat your fruit and starchy carbs up until lunchtime then in the afternoon only have fibrous carbs, unless in PWO shake (whoch shouldn't have flax in it)

Your diet was good in some principles, but 5 scrambled eggs? is that with or without yolks for example, it makes a massive difference, we need more information.

hth

SD

**hackskii** · 06-11-2006, 05:42 PM

eggs are just fine, the only thing is if you are calculating macro's then you need to add the fat in the eggs.
Eggs will raise overall cholesterol but the ratio of HDL to LDL remain unchainged so this means nothing as far as risk of eggs and cholesterol.
The yolk contains many healthfull ingrediants including one of the only occuring sources of Vitamin D.

If you can use free range eggs as they will have 19 times the Omega 3 fatty acids than store bought.

Dont be afraid of eggs, they wont hurt you and have one of the best sources of bio-available protein of almost all foods.

I like to keep my macros around 40/30/30 carbs/proteins/fats, or for dieting less carbs.

SportDr · 07-11-2006, 07:42 AM

Quote:

Originally Posted by hackskii

eggs are just fine, the only thing is if you are calculating macro's then you need to add the fat in the eggs.
Eggs will raise overall cholesterol but the ratio of HDL to LDL remain unchainged so this means nothing as far as risk of eggs and cholesterol.
The yolk contains many healthfull ingrediants including one of the only occuring sources of Vitamin D.

If you can use free range eggs as they will have 19 times the Omega 3 fatty acids than store bought.

Dont be afraid of eggs, they wont hurt you and have one of the best sources of bio-available protein of almost all foods.

I like to keep my macros around 40/30/30 carbs/proteins/fats, or for dieting less carbs.

Yes Eggs are great, I meant that it makes a massive difference in calories and your ratios if you leave the yolks in, I would never take them all out but 5 WHOLE eggs in one sitting is gonna be a fat heavy (even tho its good fat) meal with a lot of calories before bedtime.

With a 40/30/30 diet Hacks, you would end up eating salad all day if you ate 5 whole eggs in one sitting.

My main point was if he wants help then he needs to be more accurate with his information, size of eggs etc.

SD

29-10-2006, 02:14 PM	#1 (permalink)
MrIan Newbie Trainer Join Date: Oct 2006 Posts: 2	my first attempt at a cutting diet! Plz Critique my diet! Firstly hey just joined the board age 21 Weight 14st 8/9lb Body fat % - a very rough guess between 15-22 7.00 30 mins Cardio 8.00 5 eggs Scrambled, Protein Shake 50g oats 11.00 200g steak, Protein Shake 2.00 200g Chicken, 100g brown rice 4.00 3 weetabix with 300ml milk 6.30 P.W.O Shake, 50 grams protein 5.00 TRAIN 8.00 1 tin of tuna, 5 eggs Scrambled Will be take ECA, approx 10 omega tabs, Flaxseed oil in all Shakes and a few Vit tabs and atleast 4 litres of water a day This is my first atempt at a cutting diet! Plz critique and feel free to change Last edited by MrIan; 29-10-2006 at 04:59 PM.

29-10-2006, 07:32 PM	#3 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,694	Drop the wheetabix and choose lower GI carbs. You can have vegetables like asparagus, radishes, tomato's and stuff like that which has fiber. You dont have to eat all your carbs as complex, fruits and vegetables are fine, this will make your diet more rounded and complete too. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

06-11-2006, 07:50 AM	#4 (permalink)
SportDr Getting HUGE! Join Date: Sep 2004 Location: E-Sussex UK Posts: 2,666	It's impossible to ay how good your diet is as you haven't put your calories in! Heres a few pointers: Roughly guessing your BF% is a waste of time, how will you know if your programme is succeeding, or how many calories you need? Buy some accumeasure BF calipers from E-Bay. Work out your Total calorie output for the day based on your lean body mass. Devise a diet which has a total calorific value of 500 calories less than step 2. Divide the number generated in step 3 by 6. This is your calories per meal. Now you have a figure in calories for one meal, compose a meal with ratios of 50/30/20 carbs/prot/fat by calorific value, unless you are carb sensative in which case 30/50/20. Record and analyse all your food with Fitday at there free website. Eat it all! Drink 2+litres of water, train AM, do not eat too late, eat your fruit and starchy carbs up until lunchtime then in the afternoon only have fibrous carbs, unless in PWO shake (whoch shouldn't have flax in it) Your diet was good in some principles, but 5 scrambled eggs? is that with or without yolks for example, it makes a massive difference, we need more information. hth SD __________________ I don't like Sports and I am not a Doctor! To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. You expressed and challenged yourself, startled the dozing muscles and welcomed the sweet pain of gain. Boredom begets mediocrity. Enemies both, they deserve swift eradication. Let's hit the weights and build some muscle. Race ya to the bench press. Dave Draper A goal casually set and lightly taken will be freely abandoned at the first obstacle. Zig Ziglar Any advice given is for information only, always seek the advice of your medical practitioner. Use this My Protein refferer code and get a 5% DISCOUNT on your first order! MP2819

06-11-2006, 05:42 PM	#5 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,694	eggs are just fine, the only thing is if you are calculating macro's then you need to add the fat in the eggs. Eggs will raise overall cholesterol but the ratio of HDL to LDL remain unchainged so this means nothing as far as risk of eggs and cholesterol. The yolk contains many healthfull ingrediants including one of the only occuring sources of Vitamin D. If you can use free range eggs as they will have 19 times the Omega 3 fatty acids than store bought. Dont be afraid of eggs, they wont hurt you and have one of the best sources of bio-available protein of almost all foods. I like to keep my macros around 40/30/30 carbs/proteins/fats, or for dieting less carbs. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.