Critique Cutting diet

[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.

[ROCKETW19]

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]

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]

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]

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]

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]

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]

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.

[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.

[smithers]

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 :P
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]

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]

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]

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]

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

[redsquirrel]

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