Sport Feedback on cutting diet

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cut the fat1711

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What's happening everyone? I'm new to the forum, and hope to attain all the best possible info to get me where I want to be. I was hoping to start with some of your guys' feedback on my cutting diet.

I life on M/W/F (Back/bi's, chest/tri's, shoulders/legs) and do HIIT cardio on Tues/Thurs with a low-intensity cardio for 30 minutes on Saturday to switch things up a bit.

I want to lose this last layer of fat over my lower abdominals, get lean, and hopefully reach 10% Body Fat by Thanksgiving. I believe I'm somewhere around 12% right now. Anyway, here is my meal plan, what do you guys think?

(I'm a college student at class Monday-Friday, with 4 classes in a row from 8 AM-3:45 PM. I lift and do my cardio before I leave for classes, at either 6 or 7 a.m., depending on the day)


* indicates carb meal

Lifting Days (M/W/F)

RE-FEED MEAL– FRIDAY – Lunch - eat more carbs and pro.

1. *7:45-8 am-PWO Shake (1 c. skim, 2 scoops whey, 1 tbsp. honey, 1 banana, ice)
2. *8:45-9 am- Protein bar, apple, banana, unsalted peanuts
3. *11:15-11:30 am- Protein bar, apple, fish oil
4. 1:45-2 pm- 2 grilled chicken breasts, 1 c salad w/ 2 tbsp. dressing (2 tbsp.= 2g carb, 7g fat)/fish oil
5. 4:15-4:30 pm- 2 grilled chicken breasts, 1 c salad w/ 2 tbsp. dressing
6. 6:45-7 pm (home)- 2 grilled chicken breasts, 1 c salad w/ 2 tbsp. dressing/fish oil




Cardio Days (T/Th)

1. *7:45-8 am- 5 egg whites, 1 whole, 2 slices Fat-free cheese, WW muff., apple
2. *10:15-10:30 am- Protein bar, apple, unsalted peanuts
3. *12:45-1:00 pm- Protein bar, apple, fish oil
4. 3:15-3:30 pm- 2 grilled chicken breasts, 1 c salad w/ 2 tbsp. dressing
5. 5:45-6 pm (home)- 2 grilled chicken breasts, 1 c salad w/ 2 tbsp. dressing
 
well, unless you're making the protein bars yourself, they're probably too sugary or full of crap fats...most store brand bars aren't great.

you seem to REALLY be cutting out carbs, to the point I think you'll be tired as hell, cranky, and mentally unfocused. your brain wants about 90-100g of carbs per day to function properly, and is exactly why long term Atkins people tend to behave like space cadets.

have you figured up how many calories this is? macro counts? if not, figure them out and post em.

I don't think you're working out nearly enough either. each body part just once per week? try to eat each muscle group 2 times a week.
 
Thanks for the reply, Malkore.

I'm using the PureProtein bars. I believe it's 32g protein, 26g carbs, 2g sat. fat, and 3g sugar, 300 calories.

I started out in July doing full-body 3 times a week, with mostly compound movements without getting results. About 3 weeks ago, I switched to the 3-day split, and have noticed significantly better results.

For carbs: What should my minimum be on lifting days and on cardio days? Are my meals really that low in carbs? I was told to keep carbs in first 3 meals of the day, and then fibrous veggies with my protein for my other 3 meals. Is that wrong?

EDIT: I also just switched from a carbohydrate-cycling diet where on low days, I was taking in 100g or less of carbs and I felt fine. Perhaps just got used to it
 
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Don't expect to see much muscle gain when cutting. When you cut, your body is burning fat, not building muscle(The body stores both together and can only utilize building muscle or burning fat at one time.) There is a limited amount of time where you'll see strength gains as a new lifter. Eat carbs in the morning and with lunch. Some people cut out fruit except around workouts. Also, to make sure your body doesn't eat your muscles, eat atleast 1 gram of protein per pound of your bodyweight. I've just started cutting.
 
Cutting is not a time to 'make gains' in muscle. If you are, it means you're still a new trainee, or that you're eating too much. Newbie trainees can cut and gain muscle at the same time for several weeks before they become 'normal' and have to either cut, or bulk, or maintain.

I do agree with P+C or P+F with fiber carbs for meals, but you want P+C before and after the workout....especially after the workout!

The fact that you get 50g of carbs from protein bars is NOT GOOD. I pulled up the ingredients on your bars:
Protein blend (Contains- calcium caseinate, hydrolyzed protein, whey protein isolate), sugar free chocolate coating (Contains- maltitol, fractionated vegetable oils, cocoa,...

Fractionated = hydrogenated. your bars contain TRANS FAT.

I don't like that your first 3 meals are processed protein either. Shake, bar, bar...no. How about Egg whites with a couple yolks, a good shake, and then some meat, or cottage cheese, can of tuna, etc.

I limit myself to 2 shakes per day. one for 2nd breakfast out of convenience, and the other post workout, with simple carbs.
 
So basically what you're saying is that no protein bar produced outside of your own home is worth buying?

And if I make a shake for drinking later, it won't go bad being kept in my cooler? Should I have a shake for PWO, and as a 2nd breakfast? With the same ingredients (on lifting days?)
 
Could not track down the thread in the nutrition forum, and cannot find where I wrote them down, but I'm 98% sure the cutting bars I've been using are 1 cup of milk, 7 scoops of whey (I use chocolate), 3 cups oats (I like steel cut), and a package of fat-free, sugar-free pudding. Mix it all together, chill in a pan overnight, cut into 8. I forget the exact numbers, but they are pretty low fat with an even mix of protein and carbs, and very tasty IMO. Much better than store-bought. For bulking you can add in some peanut butter to the above recipe (1/2 cup as I recall) for some extra kcals and healthy fats.
 
I've tried 3 or 4 of those bars---

but milk doesn't solidify! Every time I've done this, that's been the problem. It's not a solid, it turns out being some sort of a thick, liquidy mixture.
 
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