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cutting diet citique plz - 4/18/2007 9:07:03 PM   
pedro


Posts: 210
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From: anchorage,Ak
Status: offline 		ya guys i know its close to some of my other diets but i have very little creativity so plz try to help me lol o can u guys critique my diet.
Breakfast:
 
-Cheerios, 1 cup: 100 calories, 3g protein, 23g carbs, 1.75g fat
-Fat free milk, 1 cup: 90 calories, 8.5g protein, 12.5 carbs, 0.5g fat
-1 Banana: 110 calories, 1.2g protein, 27.5 g carbs, 0.5g fat
-Protein powder, 1 scoop: 110 calories, 20g protein, 3g carbs, 2g fat

Subtotals: 410 Calories, 32.7g Protein, 66g Carbs, 4.75g fat

Snack 1: ( pre work-out)
-Cytogainer: 310 Calories, 27g protein, 40g carbs, 2.5g fat
-1tsp of creatine monohydrate(5g)
Subtotals: 310 Calories, 27g protein, 40g carbs, 2.5g fat

Post-workout:
-Protein powder, 1 scoop: 110 calories, 20g protein, 3g carbs, 2g fat

Subtotals: 110 calories, 20g protein, 3g carbs, 2g fat
Lunch:
-Tuna fish, 1.5 can: 225 calories, 48.75g protein, 0g carbs, 1.9g fat
-Fat free milk, 1 cup: 90 calories, 8.5g protein, 12.5 carbs, 0.5g fat
-Broccoli, 2 cups: 60 calories, 2g protein, 8g carbs, 0g fat
-1 omega 3 pill: 10 calories, 0g protein, 0g carbs, 1g fat
-Protein powder, 1 scoops: 110 calories, 20g protein, 3g carbs, 2g fat

Subtotals: 495 Calories, 79.25g Protein, 23.5 Carbs, 5.4g fat
 
Snack 2:
-Oatmeal, ½ cup: 140 calories, 5g protein, 26g carbs, 2.5g fat
-1 Fish Oil pill: 10 calories, 0g protein, 0g carbs, 1g fat
-Protein powder, 1 scoops: 110 calories, 20g protein, 3g carbs, 2g fat

Subtotals: 260 Calories, 25g Protein, 29g Carbs, 5.5g fat

Dinner:
-Tuna fish, 1.5 can: 225 calories, 48.75g protein, 0g carbs, 1.9g fat
-Broccoli, 2 cups: 60 calories, 2g protein, 8g carbs, 0g fat
-1 Tbsp Olive Oil: 120 calories, 0g protein, 0g carbs, 14g fat
 
SUBTOTALS: 405 calories, 48.75g protein, 8g carbs, 15.9g fat
 
Snack 3:
-Cottage cheese, 3/4 cup: 180 calories, 24g protein, 12g carbs, 2g fat
-Fat free milk, 1 cup: 90 calories, 8.5g protein, 12.5 carbs, 0.5g fat
-1 Fish Oil pill: 10 calories, 0g protein, 0g carbs, 1g fat
-Syntha-6: 200 calories, 22g protein, 15g carbs, 6g fat
Subtotals: 480 Calories, 54.5g Protein, 39.5g Carbs, 9.5g fat



Totals: 2470 Calories, 282.2g Protein, 209g Carbs, 45.55g Fat
 

o im also 6'0 feet im 16 i weight 259 and im drinking a gallon of water a day and i will have 1 cup of green tea in the mornings than 2 as time goes by so any comments or suggestions will help
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RE: cutting diet citique plz - 4/19/2007 4:29:44 AM   
saternal

 

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quote:

-Cheerios, 1 cup: 100 calories, 3g protein, 23g carbs, 1.75g fat
-Fat free milk, 1 cup: 90 calories, 8.5g protein, 12.5 carbs, 0.5g fat
-1 Banana: 110 calories, 1.2g protein, 27.5 g carbs, 0.5g fat
-Protein powder, 1 scoop: 110 calories, 20g protein, 3g carbs, 2g fat


Dairy producst should be avoided if fat loss is the goal. As for fruits, take them pre/post during workouts. Experiment for a few weeks if you gain fat then drop them. Also, try to get a lean protein in instead of protein powderSmile(Tuna, Chicken Breast, Turkey, Lean steak, Salmon, Cod).

quote:

Totals: 2470 Calories, 282.2g Protein, 209g Carbs, 45.55g Fat


That's about 45.7% protein , 33.9% carbs and 20.4%. For a start, that;s not a good ratio to follow. What you want is something between 45-60% carbs 20-30% protein and 20-30% fat. Something like 50 25 25.

0.55 ounces x 259 of water at least per day!

Basically every meal should have a lean protein , complex and fibrous carbs as well as good fats.
etc. Broccoli , chicken breast(lean) , Sweet Potato , Olive oil

Use fitday on Foodcomp search to help you create a diet planSmile

< Message edited by saternal -- 4/19/2007 4:31:01 AM >

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RE: cutting diet citique plz - 4/19/2007 5:36:22 AM   
trubeginner

 

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quote:

ORIGINAL: saternal

quote:

-Cheerios, 1 cup: 100 calories, 3g protein, 23g carbs, 1.75g fat
-Fat free milk, 1 cup: 90 calories, 8.5g protein, 12.5 carbs, 0.5g fat
-1 Banana: 110 calories, 1.2g protein, 27.5 g carbs, 0.5g fat
-Protein powder, 1 scoop: 110 calories, 20g protein, 3g carbs, 2g fat


Dairy producst should be avoided if fat loss is the goal.
quote:

Totals: 2470 Calories, 282.2g Protein, 209g Carbs, 45.55g Fat


That's about 45.7% protein , 33.9% carbs and 20.4%. For a start, that;s not a good ratio to follow. What you want is something between 45-60% carbs 20-30% protein and 20-30% fat. Something like 50 25 25.



Do you think dairy products like skim milk should be avoided too ? Because it's loaded with some sodium?

I plan to cut later also, the fat and the protein ratio is the same ? Why ? Thanks...

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RE: cutting diet citique plz - 4/19/2007 7:39:42 AM   
saternal

 

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Status: offline 		Milk is a sugar therefore its not good when fat loss is the goal.

read this thoroughly:
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm

quote:

I plan to cut later also, the fat and the protein ratio is the same ? Why ? Thanks...


It doesnt have to be the same. i'm just giving examples on the ratioSmile. It could be 50% carb , 30% fat, 20% protein. or 20% fat 20% protein 60% carb. It all depends on how your body reacts to foods thats why you have to take time to experiment =D.

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RE: cutting diet citique plz - 4/19/2007 8:14:34 AM   
trubeginner

 

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quote:

ORIGINAL: saternal


quote:

I plan to cut later also, the fat and the protein ratio is the same ? Why ? Thanks...


It doesnt have to be the same. i'm just giving examples on the ratioSmile. It could be 50% carb , 30% fat, 20% protein. or 20% fat 20% protein 60% carb. It all depends on how your body reacts to foods thats why you have to take time to experiment =D.


Isn't that you need to consume more protein, 20% is too little ? or it maybe ideal for cutting ?

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RE: cutting diet citique plz - 4/19/2007 11:04:19 AM   
pedro


Posts: 210
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From: anchorage,Ak
Status: offline 		dosent skim milk actually increases protein synthesis and which helps build muscle in meaning better fat loss another ting my body reacts well to high proein low carb diest so u are saing i should add some browns rice or a baked potate in there and tany other comments and thx 4 the critique hopes this helps cuz i wanna get nice and lean

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RE: cutting diet citique plz - 4/19/2007 12:39:48 PM   
David1991


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Status: online 		20% protein is too low for losing fat IMO

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RE: cutting diet citique plz - 4/19/2007 3:58:45 PM   
saternal

 

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quote:

Isn't that you need to consume more protein, 20% is too little ? or it maybe ideal for cutting ?


I'm just giving examples!!!
You wanna start off at around 25% protein , 25% fat and 50% carbs. That's a good start with making food ratios. Later on when you experiment with food and make weekly measurements, then you can adjust the ratios up or down. You didnt read http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm
thoroughlySmile.....

--If at first you are just gaining fat, then revamp your training and diet it is obviously not sufficient to create muscle gains and fat loss, also look at adjusting your caloric intake down 250.
--If you are gaining fat and muscle, stay where you are! or if it is too much fat, you can then revamp your diet or drop calories 250 or add a bit of cardio.
--If you are just gaining muscle go another week as is.
--If you gain muscle and lose fat but gain no weight (or lose weight), stay where you are or add 250 calories 
--If you are gaining muscle and losing fat...while gaining weight stay where you are, you are at an optimal balance, muscle will burn more fat.
--If you are just losing fat stay where you are, then revamp your training it is obviously not sufficient to create muscle gains!  Maybe add 250 calories.
--If at first you are just losing muscle, adjust your caloric intake up 500 calories.
--If you are losing fat and muscle, adjust your caloric intake up 500 calories.
--If you are neither gaining nor losing muscle or fat...you are at maintenance.  then revamp your training and diet it is obviously not sufficient to create muscle gains and fat loss,  maybe drop 250 calories.

Copy and pasted Smile

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RE: cutting diet citique plz - 4/19/2007 4:01:34 PM   
saternal

 

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Status: offline 		How long have you been on that diet?
Most people react to low carb and high protein diets well at first..But later due to lack of carbs they start losing muscle mass...

Yeah add a brown rice/sweet potato in there =D. Oatmeal if you prefer convenience. Potatoes are ok too Smile

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RE: cutting diet citique plz - 4/19/2007 5:34:51 PM   
pedro


Posts: 210
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From: anchorage,Ak
Status: offline 		ya well i havent realy been on this diet yet im just starting but i think i am going to start this coming monday and keep it going but i have one question how do u find the ratios of protein carbs and fat i realy have no idea so can u guys help me plz

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RE: cutting diet citique plz - 4/19/2007 5:58:12 PM   
David1991


Posts: 8797
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From: New Jersey
Status: online 		its just how much % of total calories comes from each macronutrient

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RE: cutting diet citique plz - 4/19/2007 6:02:55 PM   
pedro


Posts: 210
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From: anchorage,Ak
Status: offline 		ok so i did so things to make this diet better so i hope this one works plz feel free to critique this

Breakfast:
-Oatmeal, 1 cup: 280 calories, 10g protein, 52g carbs, 5g fat
-1 Fish Oil pill: 10 calories, 0g protein, 0g carbs, 1g fat
-Protein powder, 1 scoops: 110 calories, 20g protein, 3g carbs, 2g fat
- 1 cup of green tea: 0 calories, 0g protein, 0g carbs, 0g fat

Subtotals: 400 Calories, 30g Protein, 55g Carbs, 8g fat

Snack 1: ( pre work-out)
-Cytogainer: 310 Calories, 27g protein, 40g carbs, 2.5g fat
-1tsp of creatine monohydrate(5g)
Subtotals: 310 Calories, 27g protein, 40g carbs, 2.5g fat
 
Post-workout:
-Protein powder, 1 scoop: 110 calories, 20g protein, 3g carbs, 2g fat

Subtotals: 110 calories, 20g protein, 3g carbs, 2g fat
Lunch
-Tuna fish, 1.5 can: 225 calories, 48.75g protein, 0g carbs, 1.9g fat
-Broccoli, 2 cups: 60 calories, 2g protein, 8g carbs, 0g fat
-Brown Rice, 1.25 cups: 270 calories, 6.4g protein, 56g carbs, 2.2g fat
 
Subtotals: 555 calories, 57.15g protein, 64g carbs, 4.1g fat
 
Snack 2:
-Oatmeal, ½ cup: 140 calories, 5g protein, 26g carbs, 2.5g fat
-1 Fish Oil pill: 10 calories, 0g protein, 0g carbs, 1g fat
-Protein powder, 1 scoops: 110 calories, 20g protein, 3g carbs, 2g fat

Subtotals: 260 Calories, 25g Protein, 29g Carbs, 5.5g fat
 
Dinner:
-Tuna fish, 1.5 can: 225 calories, 48.75g protein, 0g carbs, 1.9g fat
-Broccoli, 2 cups: 60 calories, 2g protein, 8g carbs, 0g fat
-1 Tbsp Olive Oil: 120 calories, 0g protein, 0g carbs, 14g fat
 
SUBTOTALS: 405 calories, 48.75g protein, 8g carbs, 15.9g fat
 
Snack 3:
-Cottage cheese, 3/4 cup: 180 calories, 24g protein, 12g carbs, 2g fat
-1 Fish Oil pill: 10 calories, 0g protein, 0g carbs, 1g fat
-Syntha-6: 200 calories, 22g protein, 15g carbs, 6g fat
Subtotals: 390 Calories, 46g Protein, 27g Carbs, 9g fat
 
Subtotals: 2430 calories, 253.9g protein, 226g carbs, 47g fat

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RE: cutting diet citique plz - 4/19/2007 9:00:27 PM   
pedro


Posts: 210
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Status: offline 		ive read that consuming low fat dairy actually helps you burn fat on this post

http://www.ast-ss.com/articles/article.asp?AID=229

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RE: cutting diet citique plz - 4/19/2007 9:54:54 PM   
crayZkid

 

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Status: offline 		I have always been told not take consume dairy while cutting since lactose is a simple sugar.

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5'11"
215 lbs. down to 198 lbs.

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RE: cutting diet citique plz - 4/19/2007 11:03:11 PM   
pedro


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Status: offline 		so would this diet be perfect for cutting or is there anything else i can do

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RE: cutting diet citique plz - 4/20/2007 1:13:20 AM   
saternal

 

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Status: offline 		For your diet, forget about the snack thingy or lunch breakfast meal thingy....every meal should be close to one another in terms of calories and ratio...

For breakfast, try taking a whole food protein...something like eggs =D instead of whey.

example:
4 egg whites
1 tbsp flaxseed oil
200g broccoli
200g potato

this will give about 25g protein , 12g fat, 50g carbs. this is just an example of what one meal should be made up off...a lean protein, a fibrous carb and a complex carb as well as healthy fat if needed.

Also, since fat loss is the goal..do this. Take 0.1g/lb of bodyweight of whey powder 30 minutes pre workout and again immediately post workout.

Your calorie intake per day is too low in my opinion. At my weight (176lbs) i'm eating 2400 calories. What you want to do is start at the higher end of the spectrum then bring down the calories slowly.

Dinner: Get a complex carb in there! (e.g. Sweet Potato , Potato , Yam , Oatmeal).

Snack3: Cottage cheese should be avoided if fat loss is the goal.

quote:

Subtotals: 2430 calories, 253.9g protein, 226g carbs, 47g fat


Again too much protein. At my weight, i'm taking in 300g of carbs, 67g of fat and 151g of protein.

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RE: cutting diet citique plz - 4/20/2007 3:03:56 AM   
David1991


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Status: online 		no thats not too much protein. 40%p 40%c 20%f is a good ratio especially for fat loss. pedro is like 259lb. so hes probablly sensitive to carbs and shouldnt have a carb dominant diet when cutting, atleast not twice as much as protein.

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my "transformation" http://www.discussbodybuilding.com/David1991_from_fat_to_thin/m_337278/tm.htm

pull up log:
http://www.discussbodybuilding.com/m_387807/mpage_2/key_/tm.htm#393722

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RE: cutting diet citique plz - 4/20/2007 11:38:33 AM   
pedro


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Status: offline 		so david your saying that i should go with this diet and should i remove cottage cheese from my snack 3 and maybe add some chicken or tuna lol  Smile

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RE: cutting diet citique plz - 4/20/2007 11:41:57 AM   
David1991


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Status: online 		no u should have cottage cheese in ur last meal of the day

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Duke of the Emancipation Detoxification

my "transformation" http://www.discussbodybuilding.com/David1991_from_fat_to_thin/m_337278/tm.htm

pull up log:
http://www.discussbodybuilding.com/m_387807/mpage_2/key_/tm.htm#393722

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RE: cutting diet citique plz - 4/20/2007 12:23:10 PM   
pedro


Posts: 210
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Status: offline 		ok thx guys and i will be starting this as of this monday

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