Sport My diet...

[brendan]

OK guys, i've started on a rough 'cutting' diet. Gotta lose the weight before I get into the serious bulking. Anyway, tell me what you think. I believe it could use more protein for starters, and am considering buying a whey protein mix. Thoughts?

Breakfast (6am): Bowl of muesli/berry mix cereal w/ low fat milk.

Morning Snack (9:30am): Apple or banana, '99% fat-free' strawberry yogurt.

Lunch (12:30): Large sandwich - Ham, Lettuce, tomato, cucumber - on wholegrain bread

Afternoon Snack (5pm): Post-workout. Depending on what I have cooked up earlier, but one of: cold chicken breast piece (from dinner night before), or a mixture of peanuts (unsalted), almonds and cashews, or some tuna on a piece of wholegrain bread.

Dinner (7:30pm): A variety of meals comprising of fish of some sort, or a large piece of chicken breast, or red meat, and veggies (frozen) or salad.

Before Bed (9:30-10pm): Peanut Butter (low fat - haven't got natural stuff yet!) on a piece of wholegrain bread.

Thats about it! I'm thinking of making my before dinner meal cottage cheese of some variety. I also want to add maybe a hard boiled egg in there somewhere.

Whats the thoughts? On fat, protein, calories, etc.

FitDay claims it to be around the 2000 calorie mark. I think I might need to add a bit more, as I believe I need to be around the 2400-2500 mark?

My stats as put on the weight training board:

Height: 6"1
Weight: 225lb
Age: 21

Aim is to get to around the 175lb before building muscle on that.

Cheers!

Brendan

 

[trainerty]

A few pointers:

- don't eat carbs before bedtime
- you do need more protein
- stay away from deli lunchmeat

goodluck

 

[malkore]

Breakfast (6am): Bowl of muesli/berry mix cereal w/ low fat milk. almost zero protein!

Morning Snack (9:30am): Apple or banana, '99% fat-free' strawberry yogurt. almost zero protein!

Lunch (12:30): Large sandwich - Ham, Lettuce, tomato, cucumber - on wholegrain bread not enough protein, and deli meat is full of unwanted chemicals/processing

Afternoon Snack (5pm): Post-workout. Depending on what I have cooked up earlier, but one of: cold chicken breast piece (from dinner night before), or a mixture of peanuts (unsalted), almonds and cashews, or some tuna on a piece of wholegrain bread. first decent meal of the day. chicken for protein, nuts for fiber and healthy fat. ditch all bread in place of better carbs like old fashion/steel cut oats, long grain brown rice, beans/legumes...however post workout, fast digesting carbs like bread or potatoes, or dextrose is just fine...but NO nuts post workout, and nothing with much fiber. you want this meal to tear through your digestive system and get to the muscles for recovery. an hour after PWO meal, eat again.

Dinner (7:30pm): A variety of meals comprising of fish of some sort, or a large piece of chicken breast, or red meat, and veggies (frozen) or salad. excellent as long as portions are of proper size.

Before Bed (9:30-10pm): Peanut Butter (low fat - haven't got natural stuff yet!) on a piece of wholegrain bread. not wise to mix fats and carbs, especially low grade carbs like bread. and again, where's the protein?

FitDay claims it to be around the 2000 calorie mark. I think I might need to add a bit more, as I believe I need to be around the 2400-2500 mark?

My stats as put on the weight training board:

Height: 6"1
Weight: 225lb
Brendan

see bold comments. More protein. more healthy fats. Little to NO bread (even if it's whole grain, its STILL processed carbs) More veggies. And I do agree you need a bit more calories.

Lift heavy to hold onto the muscle you have while cutting. Mostly 4-8 reps, with the occasional 10-12 rep day thrown in. Since you can't add much muscle on a cut, don't lift like you wanna build muscle...lift for strength. Either 3 full body workouts a week, plus some cardio, or 4 workouts a week, like an upper/lower split, 2 uppers and 2 lowers a week staggered however it fits your schedule.

 

[brendan]

OK, I stuffed one thing up on that. I was meant to say I was thinking of adding in cottage cheese to my before bed meal. Which I think I will do.

Thanks for the comments guys. I think I'll make the following changes...

Add a hard boiled egg to breakfast (can't think of anything else to add for protein?)

Maybe adding some nuts to my morning snack.

Taking out the ham from my lunch sandwich and adding some chopped up chicken breast.

And changing my before bed meal to cottage cheese of some variety.

Also, I'm going to start cooking heaps of chicken at once and putting it in the fridge to use for the following couple of days. Does anyone have any idea how long cooked chicken will last in the fridge before it becomes unsafe to eat? Just to give me an idea of how much to cook at once.

Also malkore thanks for the pointers on my lifting. I was just doing my standard 3 day full body workouts 3x10reps. I'll change them to 2 days of 4-6 reps and the last day I'll go back to 10 reps. When I get a second today I'll post my full body routine in the lifting section to gain some pointers. I previously posted my old one there and changed it around a bit thanks to advice recieved and will write up my changed one to see if it's all good now!

Thanks guys.

 

[malkore]

way more than 1 egg at breakfast. you need 1g per pound of lean mass if you're training hard. that means between 20 and 30 grams of protein, PER MEAL to hit your daily goal.

an average large egg contains 6g of protein.