Critique Cutting diet - SuperiorMuscle.com

smithers · #1 02-10-10, 10:47 PM

Body - 175 lbs and 5'11
I am currently take 30mgs of epistane and stacking it with 75mgs of M13. Also taking 3 capsules per day of a Complex Omega Vit- 3,6,9, optimen multi vit, organ shield.

Meal 1 (830am) - 8 oz. of water, 2 scoops of myofusion protein, 1/4 cut of multi-grain oat meal, 1 banana, and all blended.

Meal 2 (930-1000am) 9 egg whites and 1 whole egg, 1/2 cup of yogurt and 1/4 cup of dry oats.

Meal 3 (1200) 2 - 6oz skinless chicken breast and 1/2 cup of fat free cottage cheese.

Meal 4 (230) 2 - 6 oz chicken breasts and 1 apple.

Workout

Meal 5 (500) 2 scoops of myofusion protein and water blended.

Meal 6 (630) 2 - 6 oz chicken breasts and 2 cups of veggies (broccoli, carrots, cauliflower.

Meal 7 (830) either 20 shrimp, 2 fish filets, 8oz sirlion, or 1/2 lb of ground buffalo meat. 1 can of green beans.

Meal 8 (1000) 1/2 cup of nuts and 2 scoops of casein protein.

**ROCKETW19** · #2 02-11-10, 12:15 AM

Quote:

Originally Posted by smithers

Body - 175 lbs and 5'11
I am currently take 30mgs of epistane and stacking it with 75mgs of M13. Also taking 3 capsules per day of a Complex Omega Vit- 3,6,9, optimen multi vit, organ shield.

Meal 1 (830am) - 8 oz. of water, 2 scoops of myofusion protein, 1/4 cut of multi-grain oat meal, 1 banana, and all blended.

Meal 2 (930-1000am) 9 egg whites and 1 whole egg, 1/2 cup of yogurt and 1/4 cup of dry oats.

Meal 3 (1200) 2 - 6oz skinless chicken breast and 1/2 cup of fat free cottage cheese.

Meal 4 (230) 2 - 6 oz chicken breasts and 1 apple.

Workout

Meal 5 (500) 2 scoops of myofusion protein and water blended.

Meal 6 (630) 2 - 6 oz chicken breasts and 2 cups of veggies (broccoli, carrots, cauliflower.

Meal 7 (830) either 20 shrimp, 2 fish filets, 8oz sirlion, or 1/2 lb of ground buffalo meat. 1 can of green beans.

Meal 8 (1000) 1/2 cup of nuts and 2 scoops of casein protein.

to much food for your size specialy if you are cutting.
Meal 1 and 2 combine the eggs and Oats but bump the oats to 1/2 cup. no need for dairy or shakes in a cutting diet.
meal 3 skip the cottage chesse and add in brown rice 1/2 cup
meal 4 1 - 6oz chicken is plenty
meal 6 1 - 6oz chicken 1/2 cup brown rice or brown rice pasta
meal 7 is to soon wait 3 hours
meal 8 no shakes.
your body reads the sweet taste of the shake and processes it like sugar even if there is none and spikes insulin. For a true cutting diet no shakes and no diet soda or anything that is sweet like that.

smithers · #3 02-11-10, 12:51 AM

the weird thing about my diet, i have actually dropped 8 lbs and leaned up quite a bit. Don't you need a significant amount of protein in the morning since you are not receiving anything during your sleep? Wouldn't I need at least a shake for my post workout for recovering my muscles? basically I am trying to say is, wouldn't I need a high protein and a low carb diet for my cutting cycle?

ROCKILLER · #4 02-11-10, 09:49 AM

Quote:

Originally Posted by smithers

the weird thing about my diet, i have actually dropped 8 lbs and leaned up quite a bit. Don't you need a significant amount of protein in the morning since you are not receiving anything during your sleep? Wouldn't I need at least a shake for my post workout for recovering my muscles? basically I am trying to say is, wouldn't I need a high protein and a low carb diet for my cutting cycle?

Youre correct but you need to look at the amount of carbs you are getting in your diet. your protein has 10g of carbs in two scoops, also the banana, yogurt and apple are not necessary. Too much sugar. The carbs you get need to be as low GI as possible.

Also, whats multigrain oatmeal?

Rocket, I've never heard that about no shakes in a cutting diet. Would you have a look at the diet I just posted a couple weeks ago?

**redsquirrel** · #5 02-11-10, 09:52 AM

Quote:

Originally Posted by smithers

the weird thing about my diet, i have actually dropped 8 lbs and leaned up quite a bit. Don't you need a significant amount of protein in the morning since you are not receiving anything during your sleep? Wouldn't I need at least a shake for my post workout for recovering my muscles? basically I am trying to say is, wouldn't I need a high protein and a low carb diet for my cutting cycle?

My first question is, if you're truly at 7% BF- what's the purpose of a cutting diet? Is this for a show? And typically- yes...The whole trick to any cutting diet is to start your overall calorie intake high, and then slowly decrease the calories over the coming weeks. The other part of the equation is to start the cardio low & increase that in conjuction with decreasing your calories. Doing low carbs isn't the end-all for a cutting diet. Some people can have carbs in a cutting diet, and cut fat.

Based on your weight & BF %, your lean body mass is 162lbs. So, in order to obtain that muscle, you need to be taking in at least 1.5 gms of protein per lb of LBM- which puts you right at 250 gms at the least per day. Basically around 35 grams for 7 meals.

Shakes are fine for now. I haven't heard of any spike in insulin by drinking them, and drink them up until about the last 3 weeks of a contest diet.

Here's what I suggest:

Meal 1 (7:30) - 5 egg whites, 1 whole with 1 scoop protein & water. 1/2 cup oats
Meal 2 (10:30)- 6oz chicken or turkey, 6oz sweet potato, 1 cup green beans
Meal 3- (1:30) - 5oz lean ground beef, (93%) 2 cups green beans
Meal 4- (4:00) - 2 scoops protein & 20 almonds
Meal 5- (5:30) - 2 fish filets, shrimp, sirloin or buffalo (8oz) 2 cups green vegetables. Your body burns off the protein you just fed it PWO, so eating sooner than 3 hrs after is fine
Meal 6- (8:30) - 6oz chicken or turkey 2 cups green vegetables
Meal 7- (11:00) 2 scoops protein & 1/2 cup cottage cheese. No nuts. Nuts that late at night have too many calories to try & burn while sleeping. Cottage cheese will help slow the digestion of protein as you sleep.

**redsquirrel** · #6 02-11-10, 09:53 AM

Quote:

Originally Posted by ROCKILLER

Rocket, I've never heard that about no shakes in a cutting diet. Would you have a look at the diet I just posted a couple weeks ago?

Nor have I. In fact, I have drank shakes- as well as all of sonis' nutrition clients, all the way up to about 2-3 weeks before a show.

smithers · #7 02-11-10, 10:28 AM

The cutting diet is a personal thing I am doing for a month. I have been doing high intensity interval cardio 3 times a week.
Back to referring to meal 3 squirrel. Instead of almonds could I sub in pistachios or peanuts?
After meal 3 I workout, so I don't need any carbs after that?

thanks guys

**ROCKETW19** · #8 02-11-10, 11:46 AM

Quote:

Originally Posted by redsquirrel

Nor have I. In fact, I have drank shakes- as well as all of sonis' nutrition clients, all the way up to about 2-3 weeks before a show.

I never heard it before either untill my diet guy told me about it.
he was telling me diet soda or anything sweet acts the same way as regular soda to the brain.
he also has me eating carbs(brown rice or brown rice pasta) every meal witch I was always against, but I lost so much weight(muscle) last fight that I am trying it his way. I am dropping fat and I am the biggest I have ever been. I havnt even started my cycle yet. so it must work. at least for now it is.

***THE BOUNCER*** · #9 02-11-10, 11:49 AM

sorry rocket but you are wrong bro. things like diet soda or shakes etc.. with no sugar do not spike insulin like a regular soda or sugar does. that is a myth. the whole "the brain taste sweet so it releases insulin" like it would with regular sugar is simply not true.

there is a reason why diabetics can have diet sodas etc.. and have no ill effects.

smithers · #10 02-11-10, 11:57 AM

Thanks guys. SO basically follow by squirrels diet that he provided in the previous post? By the way I don't drink anything but water. Nothings better than H2O

In meal 2 could I sub whole grain pasta or brown rice every other day so I don't get sick of sweet potatoes?

ROCKILLER · #11 02-11-10, 12:02 PM

RS is a girl and yes, you can sub in other good carb sources. Oats are my favorite but thats mostly because theyre easy

smithers · #12 02-11-10, 12:05 PM

awesome.... From the diet squirrel set up for me, he doesn't have any carbs after my workout. Should I throw in some brown rice for post workout?

**redsquirrel** · #13 02-11-10, 12:14 PM

Quote:

Originally Posted by smithers

awesome.... From the diet squirrel set up for me, he doesn't have any carbs after my workout. Should I throw in some brown rice for post workout?

Again, the "squirrel is a girl".

You do not need to throw in some brown rice PWO. The #1 goal of a cutting diet is to shed fat & maintain muscle. You need to replenish your muscles with protein PWO. Carbs don't really help you maintain muscle. They are really just an energy source. And for meal #2, yes- you can sub brown rice for sweet potato or oats...Pasta, whole grain or not- has really no place in a cutting diet.

smithers · #14 02-11-10, 12:18 PM

Thanks again man! I appreciate all the knowledge from you guys.... If I have any other questions I will get back to you....

**redsquirrel** · #15 02-11-10, 12:35 PM

Quote:

Originally Posted by smithers

Thanks again man! I appreciate all the knowledge from you guys.... If I have any other questions I will get back to you....

NO MAN-

GIRL = REDSQUIRREL

smithers · #16 02-11-10, 12:50 PM

Haha sorry again ! thanks girl

**ROCKETW19** · #17 02-11-10, 03:54 PM

Quote:

Originally Posted by THE BOUNCER

sorry rocket but you are wrong bro. things like diet soda or shakes etc.. with no sugar do not spike insulin like a regular soda or sugar does. that is a myth. the whole "the brain taste sweet so it releases insulin" like it would with regular sugar is simply not true.

there is a reason why diabetics can have diet sodas etc.. and have no ill effects.

I dont know bro? for now I am gonna go with it. as I said I am the biggest ever right now with no gear. I know that has nutting to do with sugar but he must know something?

***THE BOUNCER*** · #18 02-11-10, 04:11 PM

Quote:

Originally Posted by ROCKETW19

I dont know bro? for now I am gonna go with it. as I said I am the biggest ever right now with no gear. I know that has nutting to do with sugar but he must know something?

he is repeating rumor and he said she said when it comes to what he told you about diet drinks etc..

he may be great but when it comes to what he told you, he is just wrong.

the whole thing started when people were drinking diet sodas and then getting shaky.. and thus they came to the conclusion that it must be effecting their blood sugar. long story short.. it had nothing to do with with the artificial sweeteners raising insulin levels but instead the effects of caffeine in the diet drinks..

***THE BOUNCER*** · #19 02-11-10, 04:23 PM

Quote:

Originally Posted by smithers

Thanks again man!

you are welcome madam!

alwaysgrowing · #20 02-11-10, 04:23 PM

Rocket,

here is an article from the mayoclinic that speaks of artificial sweetners and insulin

Artificial sweeteners: Any effect on blood sugar? - MayoClinic.com

dna9488 · #21 02-11-10, 04:29 PM

I am with Bouncer and Alwaysgrowing on this. Artificial sweetners do not cause insulin spikes

"Artificial sweeteners don't affect your blood sugar level. In fact, most artificial sweeteners are considered "free foods" because they don't count as a carbohydrate, a fat or any other diabetes exchange. Remember, however, other ingredients in foods containing artificial sweeteners can still affect your blood sugar level."

**ROCKETW19** · #22 02-11-10, 04:46 PM

Quote:

Originally Posted by alwaysgrowing

Rocket,

here is an article from the mayoclinic that speaks of artificial sweetners and insulin

Artificial sweeteners: Any effect on blood sugar? - MayoClinic.com

thanks bro!

**ROCKETW19** · #23 02-11-10, 04:49 PM

Quote:

Originally Posted by THE BOUNCER

he is repeating rumor and he said she said when it comes to what he told you about diet drinks etc..

he may be great but when it comes to what he told you, he is just wrong.

the whole thing started when people were drinking diet sodas and then getting shaky.. and thus they came to the conclusion that it must be effecting their blood sugar. long story short.. it had nothing to do with with the artificial sweeteners raising insulin levels but instead the effects of caffeine in the diet drinks..

damn now i wonder if he is just to oldschool? he has trained and made diet plans for some pros back in the day so i figured he knew.

I am eating carbs in ever meal (brown rice) you know how i feel about that. but i will admit something is working.

**ROCKETW19** · #24 02-11-10, 04:51 PM

Quote:

Originally Posted by dna9488

I am with Bouncer and Alwaysgrowing on this. Artificial sweetners do not cause insulin spikes

"Artificial sweeteners don't affect your blood sugar level. In fact, most artificial sweeteners are considered "free foods" because they don't count as a carbohydrate, a fat or any other diabetes exchange. Remember, however, other ingredients in foods containing artificial sweeteners can still affect your blood sugar level."

i have a glucose meter how long would it take to effect me if it did spike? ill measure that bitch and know for sure.

**redsquirrel** · #25 02-12-10, 08:01 AM

Quote:

Originally Posted by ROCKETW19

i have a glucose meter how long would it take to effect me if it did spike? ill measure that bitch and know for sure.

2 hours after a meal...Breakfast would maybe be best.

**ROCKETW19** · #26 02-12-10, 11:19 AM

Quote:

Originally Posted by redsquirrel

2 hours after a meal...Breakfast would maybe be best.

Thanks Red , the first measure 2 hours after breakfast then how long untill I do it again?

I actually belive you guys but I just wanna do it anyways to be 100% sure.

alwaysgrowing · #27 02-12-10, 12:14 PM

Quote:

Originally Posted by ROCKETW19

thanks bro!

Anytime. I think artificial sweetness will cause people to often grab the real thing eventually and spike insulin. Willpower will be key

**redsquirrel** · #28 02-16-10, 07:29 AM

Quote:

Originally Posted by ROCKETW19

Thanks Red , the first measure 2 hours after breakfast then how long untill I do it again?

I actually belive you guys but I just wanna do it anyways to be 100% sure.

Well, 2 hours after breakfast should be your highest reading of blood sugar for the day since your body has been without nutrients while sleeping. But, if you want to take more readings, 2 hours after every meal is a good rule of thumb.