T Nation

How's My Cutting Diet!


#1

The is the diet I would follow the days I don't lift:

			"NO GYM DAY" Diet
		   (7 meals, every 2 1/2 hours)

wake up - glutamine (10g - before other food), 10/0/0 = 40 cal
(meal 1) eggs (1=61g) (1 whole plus 3 white + coat o.o.), 19/4/9(7+2) = 173 cal
oatmeal (50g raw) with milk (milk cal with 1/2 liter milk), 7/34/4 = 200 cal
skim milk (1/2 liter), 16/24/1 = 169 cal
grapefruit (1/2), 1/13/0 = 56 cal
salt, multivitamin

TOTAL - 53g PROTEIN, 75g  CARBS, 14g FAT.  CALORIES = 638
%CAL - PROTEIN = 33.2%, CARBS = 47.0%, FAT = 19.8%

salmon w veg - salmon (150g wild atlantic raw(180g w skin and bone)), 30/0/9 = 201 cal
(meal 2) vegetables (150g), 6/18/0 = 96 cal
o.o.+flax oil (1+1 tsp), 0/0/8 = 72 cal
salt
yogurt (2 natural), 10/12/6 = 142 cal

TOTAL - 46g PROTEIN, 30g CARBS, 23g FAT. CALORIES = 511
%CAL - PROTEIN = 36.0%, CARBS = 23.5%, FAT = 40.5%

hamburger w veg - ground beef (150g raw 95% lean), 32/0/8 = 200 cal
(meal 3) egg (1, scrambled), 7/1/7 = 95 cal
vegetables (150g), 6/18/0 = 96 cal
o.o. (1 tsp w/veg, 1 tsp cook hamburger/egg), 0/0/8 = 72 cal
salt

TOTAL - 45g PROTEIN, 19g CARBS, 23g FAT. CALORIES = 463
%CAL - PROTEIN = 38.9%, CARBS = 16.4%, FAT = 44.7%

tuna "revuelto" - tuna (2 cans water (112g drained)), 26/1/0 = 108 cal
(meal 4) eggs (2+1 egg white), 18/2/14 = 206 cal
spinach (100g), 3/0/0 = 12 cal
onion (1/2 small), 1/6/0 = 28 cal
vegetables (50g), 2/6/0 = 32 cal
o.o.+flax oil(1+1 tsp), 0/0/8 = 72 cal
salt

TOTAL - 50g PROTEIN, 15g CARBS, 22g FAT. CALORIES = 458
%CAL - PROTEIN = 43.7%, CARBS = 13.1%, FAT = 43.2%

chix salad - tomato (2 small), 2/9/0 = 44 cal
(meals 5+6) cucumber (1/2 cup), 0/2/0 = 8 cal
onion (1/2 small), 1/6/0 = 28 cal
hard boiled egg (1=61g), 7/1/7 = 95 cal
chicken (150g raw), 34/0/1 = 145 cal
o.o. (2 tsp +1 tsp to cook chix), 0/0/12 = 108 cal
white wine vinegar, salt

TOTAL - 44g PROTEIN, 18g CARBS, 20g FAT.  CALORIES = 428
%CAL - PROTEIN = 41.1%, CARBS = 16.8%, FAT = 42.1%

last meal - spinach (150g), 5/0/0 = 20 cal
(meal 7) egg (1 hard boiled), 7/1/7 = 95 cal
simply whey(1 scoop),20/0/2 = 98 cal
milk (60ml), 2/3/2 = 38 cal
yogurt (1), 5/6/3 = 71 cal
flax seed oil(until finish, then fish oil)(3 tsp), 0/0/12 = 108 cal

TOTAL - 39g PROTEIN, 10g CARBS, 26g FAT. CALORIES = 430
%CAL - PROTEIN = 36.3%, CARBS = 9.3%, FAT = 54.4%

                               SUBSTITUTE MEALS

panga w veg - panga (200 raw), 38/0/1 = 161 cal
(meal 2B) tomato (1 small), 1/5/0 = 24 cal
vegetables (150g), 6/18/0 = 96 cal
o.o.+o.o.in veg+flax oil (2+1+1), 0/0/16 = 144 cal
yogurt (1 natural), 5/6/3 = 71 cal

TOTAL - 50g PROTEIN, 29g CARBS, 20g FAT. CALORIES = 496
%CAL - PROTEIN = 40.3%, CARBS = 22.4%, FAT = 36.3%

pork stirfry - pork (175g pork raw), 36/0/7 = 207 cal
(meal 3B) vegetables (150g), 6/18/0 = 96 cal
o.o. (2 1/2tsp), 0/0/10 = 90 cal
yogurt (1), 5/6/3 = 71 cal
soy sauce, cayenna

TOTAL - 47g PROTEIN, 24g CARBS, 20g FAT. CALORIES = 464
%CAL - PROTEIN = 40.5%, CARBS = 20.7%, FAT = 38.8%

===================================
Total of "NO GYM DAY"

PROTEIN = 321g, CARBS = 185g, FAT = 148g. TOTAL CALORIES = 3356
%CAL - PROTEIN = 38.3%, CARBS = 22.0%, FAT = 39.7%



#2

And here's the diet day's that I lift:

"GYM DAY" Diet
(6 meals and 1 shake = 7 meals every 2 1/2 hours + -)


wake up - glutamine (10g - before other food), 10/0/0 = 40 cal
(meal 1) eggs (1=61g) (1 whole plus 3 white + coat o.o.), 19/4/9(7+2) = 173 cal
* oatmeal (50g raw) with milk (milk cal with 1/2 liter milk), 7/34/4 = 200 cal
skim milk (1/2 liter), 16/24/1 = 169 cal
grapefruit (1/2), 1/13/0 = 56 cal
salt

TOTAL - 53g PROTEIN, 75g CARBS, 14g FAT.  CALORIES = 638
%CAL - PROTEIN = 33.2%, CARBS = 47.0%, FAT = 19.8%

20 min before leave for gym - VX-Fusion (23g), 0/0/0
(1 hour after "wake up") Dextrose (20*40g), 0/20*40/0 = 80*160 cal
*EAS 100% Whey Protein (26g), 20/1/2 = 102 cal
TOTAL - 20g CARBS. CALORIES = 80
%CAL - CARBS = 100%


after gym shakes - EAS 100% Whey Protein (39g), 30/2/3 = 155 cal
(meal 2) glutamine (10g), 10/0/0 = 40 cal
creatine (10g), NA
dextrose (80g), 0/80/0 = 320 cal
multivitamin

TOTAL - 40g PROTEIN, 82g CARBS, 3g FAT.  CALORIES = 515
%CAL - PROTEIN = 31.1%, CARBS = 63.7%, FAT = 5.2%

hamburger w veg - ground beef (150g raw 95% lean), 32/0/8 = 200 cal
(meal 3) egg (1, scrambled), 7/1/7 = 95 cal
* vegetables (150g), 6/18/0 = 96 cal
o.o. (1 tsp w/veg, 1 tsp cook hamburger/egg), 0/0/8 = 72 cal
salt

TOTAL - 45g PROTEIN, 19g CARBS, 23g FAT. CALORIES = 463
%CAL - PROTEIN = 38.9%, CARBS = 16.4%, FAT = 44.7%

tuna "revuelto" - tuna (2 cans water (112g drained)), 26/1/0 = 108 cal
(meal 4) eggs (2+1 egg white), 18/2/14 = 206 cal
* spinach (100g), 3/0/0 = 12 cal
onion (1/2 small), 1/6/0 = 28 cal
vegetables (50g), 2/6/0 = 32 cal
o.o.+flax oil(1+1 tsp), 0/0/8 = 72 cal
salt

TOTAL - 50g PROTEIN, 15g CARBS, 22g FAT. CALORIES = 458
%CAL - PROTEIN = 43.7%, CARBS = 13.1%, FAT = 43.2%

chix salad - tomato (2 small), 2/9/0 = 44 cal
(meals 5+6) cucumber (1/2 cup), 0/2/0 = 8 cal
* onion (1/2 small), 1/6/0 = 28 cal
hard boiled egg (1=61g), 7/1/7 = 95 cal
chicken (150g raw), 34/0/1 = 145 cal
o.o. (2 tsp +1 tsp to cook chix), 0/0/12 = 108 cal
white wine vinegar, salt

TOTAL - 44g PROTEIN, 18g CARBS, 20g FAT.  CALORIES = 428
%CAL - PROTEIN = 41.1%, CARBS = 16.8%, FAT = 42.1%

last meal - spinach (150g), 5/0/0 = 20 cal
(meal 7) egg (1 hard boiled), 7/1/7 = 95 cal
* simply whey(1 scoop),20/0/2 = 98 cal
milk (60ml), 2/3/2 = 38 cal
yogurt (1), 5/6/3 = 71 cal
flax seed oil(until finish, then fish oil)(3 tsp), 0/0/12 = 108 cal

TOTAL - 39g PROTEIN, 10g CARBS, 26g FAT. CALORIES = 430
%CAL - PROTEIN = 36.3%, CARBS = 9.3%, FAT = 54.4%

                               SUBSTITUTE MEALS

panga w veg - panga (200 raw), 38/0/1 = 161 cal
(meal 4B) tomato (1 small), 1/5/0 = 24 cal
* vegetables (150g), 6/18/0 = 96 cal
o.o.+o.o.in veg+flax oil (2+1+1), 0/0/16 = 144 cal
yogurt (1 natural), 5/6/3 = 71 cal

TOTAL - 50g PROTEIN, 29g CARBS, 20g FAT. CALORIES = 496
%CAL - PROTEIN = 40.3%, CARBS = 22.4%, FAT = 36.3%

salmon w veg - salmon (150g wild atlantic raw(180g w skin and bone)), 30/0/9 = 201 cal
(meal 4C) vegetables (150g), 6/18/0 = 96 cal
* o.o.+flax oil (1+1 tsp), 0/0/8 = 72 cal
salt
yogurt (2 natural), 10/12/6 = 142 cal

TOTAL - 46g PROTEIN, 30g CARBS, 23g FAT. CALORIES = 511
%CAL - PROTEIN = 36.0%, CARBS = 23.5%, FAT = 40.5%

pork stirfry - pork (175g pork raw), 36/0/7 = 207 cal
(meal 3B) vegetables (150g), 6/18/0 = 96 cal
* o.o. (2 1/2tsp), 0/0/10 = 90 cal
yogurt (1), 5/6/3 = 71 cal
soy sauce, cayenna

TOTAL - 47g PROTEIN, 24g CARBS, 20g FAT. CALORIES = 464
%CAL - PROTEIN = 40.5%, CARBS = 20.7%, FAT = 38.8%

==========================================
Total of "Gym Day"

PROTEIN = 315g, CARBS = 257g, FAT = 128g. TOTAL CALORIES = 3440
%CAL - PROTEIN = 36.6%, CARBS = 29.9%, FAT = 33.5%


#3

Might not seem like a cutting diet to a lot of you, but I was planning on working out 5 times/week w HIIT as well, kind of trying to follow the concept of g-flux by Berardi.
I was trying to keep as much muscle as possible. I think these meals are freakin DELICIOUS!! I anyone wants to know how I put these together let me know!


#4

You are eating often and getting a fair amount of protein in each meal which is where most people are lacking. Without knowing your history of carb sensitivity, how you react at certain calorie intakes etc it's hard to make suggestions. Follow your plan outlined for a couple weeks and if you move closer towards your goal then you have things right for the most part. Adjust on a 2-4 week basis, a little less carbs here, maybe seperate carbs and fats from some meals, whatever minor adjustment you need to continue the fat loss process.

Report back in a couple weeks if you have any problems and would like some feedback at that point as to what to do, but currently there isn't much else to say except give it the old college try.

PS I thought you were doing the AD?


#5

And I did see your messages. I have a copy of the AD about 3 feet from me right now. Very succesful diet for what you are looking into(leaner meaner you) but what you have here isn't close to it.


#6

Maybe it will work for you. Just adjust calories incase you start losing muscle too fast or stop losing fat.

No one can tell you if that diets going to work for you or not. Everyone is different and people use different supplements and drugs to further add to the individuality. You have to find your own path.


#7

Read the posts in my routine thread again, I said that this is the diet that I was working on for a week before I started the AD. I said I'm going to use it if the AD doesn't work. If you want I can send you what I eat for the AD, but it's different everyday, and I can guarantee you that it follows the AD exactly. I posted this diet to show you that there wasn't going to be a problem with my diet so you could know that that isn't a factor when you critique the routine combined with HIIT, because this is all I really wanted in the first place. I also posted it because I did work on it for a long time, and the AD seems to be working great for me, so I didn't want it to be a complete waste, wanted to see what others thought of it and maybe give a bit back to the community, because I've done nothing but take from this website.

All I really wanted was for you to critique my routine in the beginner's thread, without worrying about my diet as a factor, what do you think?


#8

WOW!! What a great diet!! I'm curious about the tuna "revuelto", what's that?!? hmmm, if only you could tell me the recipe... it SOUNDS delicious!!