Sport Diet Advice 2006

Sport Fitness
T

Tenken

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I know everyone's seen at least 1,000 of these...per hour...but here we go, just to ease my mind...I'm 6'0, 190 lbs, ~23-25% bf

I'm in a cutting phase right now, lifting 3 days a week, sessions about ~75 minutes, split up in 5 sets of 10 reps each time. I hope thats specific enough without having to list the exercises...i dont know the legitimate names ^^. Anyway, Cardio the other four days of the week, which is running 4-6 miles (depending on how hot it is and how tired i am, alternating distances). Last thing, calorie calcs seem to give me about 2050 base plus another 600-800 activity.

Breakfast - Oats, egg whites (22g carb, 40pro, 3g fat)

Noon - Stouffers skillets (only processed food i eat, im a bad person =(. 600cals, 90g carb, 50g protein, 15g fat average.)

3pm - fat free bologna (0 carb, 45g pro)

6pm - egg whites (40g pro)

(workout is here)
9pm - Oats, cottage cheese (22carb, 40g pro, 3g fat)

Totals: Calories ~2000, Protein ~215g, Carb 134g, Fat 21g.

I know the bigger carb portion should be PWO, but...i'm human ^^.

Anyway, advise on how off i am and whatnot, and ill be grateful ^^, honestly! Thanks heh
 
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wow, that sure is a lot of protein apparently without using any supplements! but where are your fats? are you using any EFA supplements? do you use any supplements at all?
 
There we go, added in fats, sorry about that. I don't use any supplements, that's partly why i designed so much of this diet around high protein/low cal stuff en masse. Total fats/day ~ 21g.

Thanks, and thanks again for more hehe ^^
 
So...do these numbers look ok to you guys? As in the protein/carb/fat totals, the calorie total? And the foods themselves seem acceptable, more or less? Lol...just tell me if im in the dark and hopeless ^^
 
I would get in more good fats, 21 grams a day is very low. If you don't want to get it in food get some fish oil suppliments to take with your meals. Good fats are very important especially during cutting.
 
Yeah I agree with more fats. Nuts have sources of good fat.

You also don't have ANY fruits or veggies. get some.

I would still like to see your routine because you didn't give us much, but maybe that's for another post or something. 5 sets of 10 reps every exercise every workout? If so, that's pretty monotonous and tedious.
 
Thanks ^^. Fats i actually planned to add in just this week, going to sub out some of the egg whites (eggbeaters is what i actually use) for some natural Peanut butter. Calories should stay at ~2000, but fats should will go up to about 50g/day.

Fruits i admit, i don't have any...i just can't seem to see myself give up protein chance for apples when im cutting ^^. Veggies i do have though, its in the stouffers. That's the reason i keep on eating that stuff, a big plate of 90% beans, carrots, peas, broccoli whatever and some chicken or beef for flavor.

The last thing, my workout schedule, is still going to be tough, but ill try.
Mon- Cardio (7mph jogging for 4-7 miles)

Tues- Chest: Bench, Incline, Decline, And the last one i dont know the name of...Lying on my back with free weights, bringing them to the sides of my chest and back up. Yeah...so 4 sets of 10 reps per exercise (4x bench, etc), increasing weight each set. (Stomach: throw downs x90)

Wed- Cardio (7mph jogging for 4-7 miles)

Thurs- Legs: Squats, mmm...other 3 i dont know, its calf, above the knee muscle, and seated leg curls. (Stomach: throw downs x90) Same set/rep plan as above.

Fri- Cardio (7mph jogging for 4-7 miles)

Sat- Curls, Triceps (not sure what its called), military press for shoulders, and some machine or other for back. (Stomach: throw downs x90) Same set/rep plan as above.

Sun- Cardio (usually a mile less for relaxation, hangover...yes i know beer is the devil ^^)

I hope that makes at least a little sense for routine...Oh, and just to be clear, i'm hoping 50g clean fats is about right??

Thanks so much, -Tenken.
 
Dude, your routine needs quite a bit of work. You have chest and legs, and then throw everything else on another day.

If you are doing three days, I think you should go for a full body 3 times a week OR a push/pull/legs. You could leave the legs, the first day do ALL and only pushing exercises (presses, dips, extensions, etc). The last day is all pulling, back work, traps and some delts, biceps.

And always do the compound before the isolations, don't do the curls before the shoulder press like it looks like you have so far.
 
mmm, so in option 2, push/pull/legs, what exercises would fall on each day? Logic doesn't really help me since 90% of the ones i mentioned seemed to be push...

Push (monday) - ?

Pull (Sat) - ?

And also, other than curls seeming to be isolation and shoulder press compound, which do the others fall at?

Forgive me if this is all horribly repetitive, still kinda new to this, thanks!
 
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