squat_this

Height: 5’7”
Weight: 185lbs
Status: Needing to reduce body-fat around stomach!

Present Diet:

Wake-up: 60g Whey & 5g Glutamine (236cal, 49g P, 4g C, 4g F)
60g Bran Flakes (198cal, 6g P, 40g C, 1g F)
Multi-vitamin & Vitamin C

11.30: 100g Chicken (165cal, 31g P, 0g C, 4g F)
87.5g Basmati Rice (312cal, 7.3g P, 68.5g C, 1g F)
1 Slice of Wholemeal Pitta Bread (142cal, 5.9g P, 27.5g C, 1g F)
2 fish oils

2.00: One tin of tuna with low fat mayo (170cal, 40g P, 0g C, 1g F)
One microwaved jacket potato (185cal, 3g P, 21g C, 0g F)
2 fish oils

4.45: 100g Chicken (165cal, 31g P, 0g C, 4g F)
87.5g Basmati Rice (312cal, 7.3g P, 68.5g C, 1g F)
1 Slice of Wholemeal Pitta Bread (142cal, 5.9g P, 27.5g C, 1g F)
2 fish oils

6.00 Extreme Nutrition MRP & 5g Glutamine (290cal, 41g P, 22g C, 4g F)

7.00 Dinner (home-cooked meal which varies every day but contains protein, carbohydrates, fat, vegetables etc.)

8.30 Training

9.30 PWO Shake of 60g Whey, 60g Dextrose, 5g Glutamine & 5g BCAA’s
(461cal, 49g P, 64g C, 4g F)

11.00 4 large eggs scrambled (330cal, 28g P, 0g C, 24g F)

Totals (not including dinner)
Calories: 3108
Protein: 304.4g
Carbohydrates: 343g
Fat: 50g

Action Plan:
New diet to be constructed which reduces carbohydrate intake but increases good fat intake, while keeping protein levels similar. Calorie intake will only be reduced slightly (can be reduced further if needed), and cardio sessions of 30-40 minutes will be done at 7.30am 3-4 mornings a week.

New “Cutting” Diet:

Pre-Cardio: 5g BCAA’s

7.30: Cardio

8.30: 30g Whey, 5g Glutamine & 5g BCAA’s (118cal, 24.6g P, 2g C, 2g F)

9.00: 50g Oats with 30g Whey (298cal, 30.1g P, 32.5g C, 6g F)
Multi-vitamin & Vitamin C

11.30: 100g Chicken (165cal, 31g P, 0g C, 4g F)
60g Basmati Rice (214cal, 5g P, 47g C, 0.7g F)
Half Slice of Wholemeal Pitta Bread (71cal, 3g P, 13.5g C, 0.5g F)
25g Almonds (145cal, 5.3 P, 4.9 C, 12.7g F)
2 fish oils

2.00: 100g Chicken (165cal, 31g P, 0g C, 4g F)
60g Basmati Rice (214cal, 5g P, 47g C, 0.7g F)
Half Slice of Wholemeal Pitta Bread (71cal, 3g P, 13.5g C, 0.5g F)
25g Almonds (145cal, 5.3 P, 4.9 C, 12.7g F)
2 fish oils

4.45: One tin of tuna with low fat mayo (170cal, 40g P, 0g C, 4g F)
100g Green Beans (35cal, 2g P, 8g C, 0.3g F)
2 fish oils

6.00: 1 serving of Extreme Protein & 5g Glutamine (128cal, 27g P, 2g C, 1.5g F)

7.00: Dinner (home-cooked meal which varies every day but contains protein, carbohydrates, fat, vegetables etc.)
Carbohydrate intake to be slightly reduced at this meal

8.30: Training

9.30: PWO Shake of 60g Whey, 60g Dextrose, 5g Glutamine & 5g BCAA’s
(461cal, 49g P, 64g C, 4g F)

11.00: 4 large eggs scrambled (330cal, 28g P, 0g C, 24g F)
1 serving of Extreme Protein (128cal, 27g P, 2g C, 1.5g F)

Totals (not including dinner)
Calories: 2858 (-250 than before)
Protein: 316.3g (+11.9g than before)
Carbohydrates: 241.3g (-101.7g than before)
Fat: 79.1g (+29.1g than before)

Questions:
Firstly, any comments on the diet? Improvements?
Is it a significant enough drop in calories? Cardio will obviously mean I am burning more off than before. Should I reduce carbohydrate even further and increase fats, or is this something I should possibly do once the diet has started depending on results?
I’m trying to limit my carbohydrate intake from the 4.45 meal onwards as the body slows down throughout the day. Do I start limiting intake too early/too late?
Is a carb-up day once a week needed or is the drop in carbohydrates not enough to require one? Could this depend on how I feel energy wise a couple of weeks into the diet?

Jock

Diet looks good mate but still a lot of carbs.......
I have between 50-100g at the most on a low day.
Think about carb cycling.

ParaManiac

I'd lose the pitta bread,maybe combine meals 6 and 7 into one pre training meal around 1845 and if the cut is still not working possibly lower the amount of dextrose pwo or replace with an alternative,my choice is a banana.

SportDr

Looks fine, only thing I notice is there are no fruit at all, I cna understand the paranoia about fruit supposedly being simple sugars but most are low GI so this isnt a problem at all.

Other thing is why the pitta? not a problem to eat wholemeal pitta, but I would just increase the rice for ease.

SD

__________________
I don't like Sports and I am not a Doctor!

All information given is to be followed at the users risk and is for informational purposes only.

My protein code: ?? Dunno was deleted?
BSD Code: ?? Dunno was deleted too??

squat_this

Thanks for the replies lads. much appreciated.
I'm not a big fan of fruit to be honest, but I will try and get an apple or 2 in there!
I put the chicken in the pitta...it helps me eat it a lot quicker!:preggers:

bkotey

Id swap the smelly basmati for whoemeal rice tho. Uncle bens sachets. Quality. 2mins in the microwave.

SportDr

You can get wholemeal Basmati, its much nicer than wholemeal long grain. Uncle Bens do a microwave version £1 per pack.

If you don't like fruit then try something like smoothies or those fruit shots called via. They contain the anti-oxidant properties of 5 items of fruit.

SD

__________________
I don't like Sports and I am not a Doctor!

All information given is to be followed at the users risk and is for informational purposes only.

My protein code: ?? Dunno was deleted?
BSD Code: ?? Dunno was deleted too??

ParaManiac

Out of interest,of the two rice types mentioned,which is more BB friendly and why?

SportDr

There is so little in it as to not make a discernable difference. Basmati is more expensive but tastes soo much nicer (fragrant).

SD

__________________
I don't like Sports and I am not a Doctor!

All information given is to be followed at the users risk and is for informational purposes only.

My protein code: ?? Dunno was deleted?
BSD Code: ?? Dunno was deleted too??