Cutting Diet
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Cutting Diet - 8/10/2007 2:08:47 PM
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gah925
Posts: 26
Joined: 7/12/2007
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I want to start cutting. Can anyone give an example diet and 3 day workout. School starts soon and I have tennis after school as my cardio and I will lift 9th period M,W,F. I am 5'6 155 pounds and want down to 140-145. Thanks.
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RE: Cutting Diet - 8/10/2007 2:17:04 PM
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David1991
Posts: 7957
Joined: 11/3/2006
From: New Jersey
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Example Meal plan for getting lean
Meal 1
-Cheerios, 1 cup: 100 calories, 3g protein, 23g carbs, 1.75g fat
-Fat free milk, 1 cup: 90 calories, 8g protein, 12.5 carbs, 0g fat
-1 Banana: 110 calories, 1.2g protein, 27.5 g carbs, 0.5g fat
-Protein powder, 1 scoops: 110 calories, 20g protein, 3g carbs, 2g fat
-2 oz. Chicken breast: 67 calories, 14g protein, 0 carbs, 0 fat
SUBTOTALS: 477 calories, 46.2g protein, 66g carbs, 4.75g fat
Meal 1 (non-workout days)
-Oatmeal, ½ cup: 140 calories, 5g protein, 26g carbs, 2.5g fat
-1 Banana: 110 calories, 1.2g protein, 27.5 g carbs, 0.5g fat
-Protein powder, 1 scoops: 110 calories, 20g protein, 3g carbs, 2g fat
-2 oz. Chicken breast: 67 calories, 14g protein, 0 carbs, 0 fat
SUBTOTALS: 427 calories, 40.2g protein, 56.5g carbs, 5g fat
-1 omega 3 pill: 10 calories, 0g protein, 0g carbs, 1g fat
Meal 2
-Whole wheat bread, 2 pieces: 180 calories, 8g protein, 38g carbs, 2g fat
-Chicken breast, 6 oz: 200 calories, 42g protein, 0 carbs, 0 fat
-Miracle whip, 2 tbsp: 40 calories, 0g protein, 2g carbs, 3g fat
SUBTOTALS: 420 calories, 50g protein, 38g carbs, 5g fat
Meal 3
-Oatmeal, 1/4 cup:70 calories, 2.5g protein, 13g carbs, 1.25g fat
-Protein powder, ½ scoop: 55 calories, 10g protein, 1.5g carbs, 1g fat
-Cottage cheese, 1 cup: 180 calories, 24g protein, 12g carbs, 2g fat
-Peanuts, 1/2 ounce: 80 calories, 3.5g protein, 3g carbs, 7g fat
SUBTOTALS: 385 calories, 40g protein, 29.5g carbs, 11.25g fat
Meal 4
-Mixed vegetables, 1 cup: 90 calories, 3 protein,16.5carbs, 0g fat
-Tuna fish, 1 can: 150 calories, 32.5g protein, 0g carbs, 1.25g fat
-Miracle whip, 1 tbsp: 20calories, 0g protein, 1g carbs, 1.5g fat
-2/3 Tbsp Olive Oil: 80 calories, 0g protein, 0g carbs, 9.33g fat
-Cashews, 1/4 ounce: 42.5 calories, 1.75g protein, 1.5g carbs, 3.5g fat
SUBTOTALS: 382.5 calories, 37.25g protein, 19g carbs, 15.58g fat
Meal 5
- about 6 egg whites / or substitute, 3/4 cup: 90 calories, 18g protein, 3g carbs, 0g fat
-1 whole egg: 70 calories, 6g protein, 1g carbs, 4.5g fat
-1/3 Tbsp Olive Oil: 40 calories, 0g protein, 0g carbs, 4.67g fat
-Broccoli, 2 cup: 50 calories, 6g protein, 8g carbs, 0g fat
Cashews, 1/4 ounce: 42.5 calories, 1.75g protein, 1.5g carbs, 3.5g fat
SUBTOTALS: 292.5 calories, 31.75g protein, 13.5g carbs, 12.67g fat
Meal 6
-Cottage cheese, 1 cup: 180 calories, 24g protein, 12g carbs, 2g fat
-2 whole eggs: 140 calories, 12g protein, 2g carbs, 9g fat
SUBTOTALS: 320 calories, 36g protein, 14g carbs , 11g fat
TOTALS: 2262 calories, 237.2g protein, 174.25g carbs, 60.375g fat =2189.175
43.34% protein 31.83% carbs 24.82% fat
(in reply to gah925)
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RE: Cutting Diet - 8/10/2007 2:27:09 PM
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gah925
Posts: 26
Joined: 7/12/2007
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im an endormorph btw if tat means anyting
(in reply to David1991)
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RE: Cutting Diet - 8/10/2007 2:28:46 PM
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gah925
Posts: 26
Joined: 7/12/2007
Status: offline
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i dunno if i cud fit tat many meals into a day becus breakfast at bout 730, ten lunch at school at around 12 and ten get home from school for dinner after tennis at about 6 and ten i cud prolly get another meal in at 9. but tats basically it. timewise, i cna rpolly only do 3 meals a day. maybe 4.
< Message edited by gah925 -- 8/10/2007 2:39:09 PM >
(in reply to gah925)
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RE: Cutting Diet - 8/10/2007 2:43:56 PM
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pumped340
Posts: 332
Joined: 2/25/2007
Status: offline
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well thats 4. then bring a shake to have before tennis so u can atleast have 5
(in reply to gah925)
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RE: Cutting Diet - 8/10/2007 9:07:51 PM
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connelly
Posts: 409
Joined: 2/12/2007
Status: offline
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quote:
ORIGINAL: David1991
Example Meal plan for getting lean
Meal 1
-Cheerios, 1 cup: 100 calories, 3g protein, 23g carbs, 1.75g fat
-Fat free milk, 1 cup: 90 calories, 8g protein, 12.5 carbs, 0g fat
-1 Banana: 110 calories, 1.2g protein, 27.5 g carbs, 0.5g fat
-Protein powder, 1 scoops: 110 calories, 20g protein, 3g carbs, 2g fat
-2 oz. Chicken breast: 67 calories, 14g protein, 0 carbs, 0 fat
SUBTOTALS: 477 calories, 46.2g protein, 66g carbs, 4.75g fat
Meal 1 (non-workout days)
-Oatmeal, ½ cup: 140 calories, 5g protein, 26g carbs, 2.5g fat
-1 Banana: 110 calories, 1.2g protein, 27.5 g carbs, 0.5g fat
-Protein powder, 1 scoops: 110 calories, 20g protein, 3g carbs, 2g fat
-2 oz. Chicken breast: 67 calories, 14g protein, 0 carbs, 0 fat
SUBTOTALS: 427 calories, 40.2g protein, 56.5g carbs, 5g fat
-1 omega 3 pill: 10 calories, 0g protein, 0g carbs, 1g fat
Meal 2
-Whole wheat bread, 2 pieces: 180 calories, 8g protein, 38g carbs, 2g fat
-Chicken breast, 6 oz: 200 calories, 42g protein, 0 carbs, 0 fat
-Miracle whip, 2 tbsp: 40 calories, 0g protein, 2g carbs, 3g fat
SUBTOTALS: 420 calories, 50g protein, 38g carbs, 5g fat
Meal 3
-Oatmeal, 1/4 cup:70 calories, 2.5g protein, 13g carbs, 1.25g fat
-Protein powder, ½ scoop: 55 calories, 10g protein, 1.5g carbs, 1g fat
-Cottage cheese, 1 cup: 180 calories, 24g protein, 12g carbs, 2g fat
-Peanuts, 1/2 ounce: 80 calories, 3.5g protein, 3g carbs, 7g fat
SUBTOTALS: 385 calories, 40g protein, 29.5g carbs, 11.25g fat
Meal 4
-Mixed vegetables, 1 cup: 90 calories, 3 protein,16.5carbs, 0g fat
-Tuna fish, 1 can: 150 calories, 32.5g protein, 0g carbs, 1.25g fat
-Miracle whip, 1 tbsp: 20calories, 0g protein, 1g carbs, 1.5g fat
-2/3 Tbsp Olive Oil: 80 calories, 0g protein, 0g carbs, 9.33g fat
-Cashews, 1/4 ounce: 42.5 calories, 1.75g protein, 1.5g carbs, 3.5g fat
SUBTOTALS: 382.5 calories, 37.25g protein, 19g carbs, 15.58g fat
Meal 5
- about 6 egg whites / or substitute, 3/4 cup: 90 calories, 18g protein, 3g carbs, 0g fat
-1 whole egg: 70 calories, 6g protein, 1g carbs, 4.5g fat
-1/3 Tbsp Olive Oil: 40 calories, 0g protein, 0g carbs, 4.67g fat
-Broccoli, 2 cup: 50 calories, 6g protein, 8g carbs, 0g fat
Cashews, 1/4 ounce: 42.5 calories, 1.75g protein, 1.5g carbs, 3.5g fat
SUBTOTALS: 292.5 calories, 31.75g protein, 13.5g carbs, 12.67g fat
Meal 6
-Cottage cheese, 1 cup: 180 calories, 24g protein, 12g carbs, 2g fat
-2 whole eggs: 140 calories, 12g protein, 2g carbs, 9g fat
SUBTOTALS: 320 calories, 36g protein, 14g carbs , 11g fat
TOTALS: 2262 calories, 237.2g protein, 174.25g carbs, 60.375g fat =2189.175
43.34% protein 31.83% carbs 24.82% fat
dats the one you gave me it works pretty good. gah i thought at all high schools tennis was in the spring...guess i was wrong.
(in reply to David1991)
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RE: Cutting Diet - 8/10/2007 9:09:14 PM
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connelly
Posts: 409
Joined: 2/12/2007
Status: offline
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or is it not for school?i love tennis.other than football it is my favorite sport.
(in reply to connelly)
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