Need advice with my diet.

[da-sol]

So I am going to be starting my cutting cycle this Sunday and wanted to get my diet in place. BOD1 I know you are the authority on this matter.

My current stats are
6’ 2’’ 215 lbs 13% BF. My goal is to get under 10% BF
I will post my workouts in another thread.

I wake up at 5:45AM I take Tyrone’s ECA stack to get me going along with my Multi vitamin.

Start my workout at 6:30-6:45.

At about 8:30 I eat 16 oz of oatmeal with skim milk and one scoop of Whey protein.

10:30 6 oz. of turkey one cheese slice two pieces of rye bread.

12:00 6 oz. of turkey one cheese slice two pieces of rye bread

1:30 6 oz. of turkey one cheese slice two pieces of rye bread

5:00 1 oz of peanuts

6:30 16 oz of either grilled chicken or 16 oz broiled fish, 1 cup of either broccoli or brown rice.

8:30 two scoops of whey protein with yogurt and strawberries.

Before bed I take my multi vitamin and probiotic.

I drink about 100 oz of water along with 16 oz of green tea everyday. I don’t drink any coffee or soda. I get close to 1 gallon of water a day.
Please let me know what I need to change. Thanks guys.

[Muscleman12345]

what does your AM work out consist of? are you doing fasted cardio or just lifting? i don't mind doing cardio on an empty stomach, but you don't want your blood sugar too low for your lift, so eat something if you are only lifting. as for the rest of the diet, when i cut, i try to eat more carbs than you are doing, i just try to eat them mostly all before dinner. i'd eliminate the cheese from your sandwiches and change the bread from rye to whole wheat or 7-grain. otherwise, you might be dragging by the end of the day. as for the peanuts, 1. i think they make me too gassy, 2. i feel bloated because of the salt and 3. i don't like the fat content of them, plus i never feel full when i eat them at all. i've found that unsalted almonds or pistachios work best, and give you some good fat. in my opinion your diet sounds pretty good, but you don't want to eat the same thing every day. change it up from day to day.

[da-sol]

what does your AM work out consist of? are you doing fasted cardio or just lifting? i don't mind doing cardio on an empty stomach, but you don't want your blood sugar too low for your lift, so eat something if you are only lifting. as for the rest of the diet, when i cut, i try to eat more carbs than you are doing, i just try to eat them mostly all before dinner. i'd eliminate the cheese from your sandwiches and change the bread from rye to whole wheat or 7-grain. otherwise, you might be dragging by the end of the day. as for the peanuts, 1. i think they make me too gassy, 2. i feel bloated because of the salt and 3. i don't like the fat content of them, plus i never feel full when i eat them at all. i've found that unsalted almonds or pistachios work best, and give you some good fat. in my opinion your diet sounds pretty good, but you don't want to eat the same thing every day. change it up from day to day.

I lift on Mon, and Fri. Wed is my legs and 1 hr cardio on Tues and Thurs.
Whats are some good carbs to take?
I do also eat 7-grain bread just happen to have rye right now.

Hey rmnivs243 is that you in the pic? If so nice abs bro.

[Muscleman12345]

yeah that is a pic of me pre-cycle at 6.7% bf. i plan on taking cytolean after my cycle is over, i am probably around 8.5 percent now. anyway, the kind of carbs you want, as you probably already know are complex carbs. they are harder for your body to digest and therefore make your body work harder and burn more cals to digest them. veggies, whole wheats and whole grains are all good carbs to have. for me, like i said before, its all about the distribution of my carbs. i used to play college football, so i used to have to eat a steady stream of carbs all day to maintain energy, but now, i need just enough to maintain my energy level throughout the day. so i'll eat about 250 grams of carbs per day, but only 40-50 at dinner (and usually only from spinach or gluton-free whole wheat wrap). also, you might want to look into taking a fiber supplement that will help keep you more regular and will also make your body work like crazy. this should burn more cals. if you are in a cutting phase/cycle, i would do cardio more often than twice per week. i would say, do cardio at least 4x per week, but no more than 30 minutes at a time. most fitness articles and bodybuilders will say that there are really no benefits for doing cardio for more than 30-40 minutes, as your body starts to break down muscle for energy.

[da-sol]

yeah that is a pic of me pre-cycle at 6.7% bf. i plan on taking cytolean after my cycle is over, i am probably around 8.5 percent now. anyway, the kind of carbs you want, as you probably already know are complex carbs. they are harder for your body to digest and therefore make your body work harder and burn more cals to digest them. veggies, whole wheats and whole grains are all good carbs to have. for me, like i said before, its all about the distribution of my carbs. i used to play college football, so i used to have to eat a steady stream of carbs all day to maintain energy, but now, i need just enough to maintain my energy level throughout the day. so i'll eat about 250 grams of carbs per day, but only 40-50 at dinner (and usually only from spinach or gluton-free whole wheat wrap). also, you might want to look into taking a fiber supplement that will help keep you more regular and will also make your body work like crazy. this should burn more cals. if you are in a cutting phase/cycle, i would do cardio more often than twice per week. i would say, do cardio at least 4x per week, but no more than 30 minutes at a time. most fitness articles and bodybuilders will say that there are really no benefits for doing cardio for more than 30-40 minutes, as your body starts to break down muscle for energy.

probiotic seen to keep me pretty regular.
The cardio I keep at a low speed of 3.5. I was told this is best for me for fat burning. My heart rate is about 120 at that speed. I start the incline at 3.5 by the end my incline is at 10. But I never change my speed.

Thanks Bro

[da-sol]

Bump.
Heading out for the night. Will check in tomorrow.

[BuffMedic]

Rmnivs gave you some great Ideas. One thing I feel that is real important even more so when cutting so you don't lose anything is you PWO meal. About 20 min after workout then your morning meal a hour after that. This is on you lifting days. You want to get you body back into a anabolic state after working out. On your cardio days I think empty stomach is the best also.
Watch you cals and things should work out well for you.
Good Luck
Buff

[Muscleman12345]

yeah, pwo meal is real important..cutting is great, but not if you are losing all your gains

[0808sa]

You might want to consider changing your workouts to the pm since your cortisol levels will spike from the added stress of a work out on a night of fasting. I found my workouts to be much better.

[Muscleman12345]

i can't imagine why you would want to take d-bol during a cutting cycle. just stick to the extra cardio and balanced diet. working the weights hard and cutting the calories is the priority, the cardio helps, but it really comes down to just creating the caloric deficiency.

[bod1ggity]

i can't imagine why you would want to take d-bol during a cutting cycle. just stick to the extra cardio and balanced diet. working the weights hard and cutting the calories is the priority, the cardio helps, but it really comes down to just creating the caloric deficiency.
When im cutting diet wise I dont take in carbs after 3pm of coarse my workouts are around 4pm... I take in the bulk of my carbs for breakfast and pre-workout. Cario is sprint intervals... 25 minutes will work wonders but I run for cardio as well so I do an hour 2-3 times a week depending on my sched. Less time in between sets is a great way to keep the fat burning during your workout as well. Rmnivs gave you some great advice. Its nice to have a new knowledgable member on here.

[Muscleman12345]

bod1 is especially right about taking less rest time in between sets. you can get a great cardio workout while doing maintenance lifts on your body (although if you are bulking i think rest mid-set is essential). so, if you limit the time in between your sets, you can kill two birds with one stone. sprint intervals are awesome, especially if you subscribe to the theory that fat burning simply boils down to total calories burned vs. total calories consumed. i love doing sprint intervals because i don't feel like i'm training when i jog or bike, and i love the work from sprints. it really makes you feel like you are working for your body. getting your carbs for breakfast and pre-workout are essential. i would say, if you are cutting, you need to get at least 80% of your daily carbs pre-workout if you are training in the afternoon, and like 80-85% of your daily carbs before 3-4pm if you are training in the morning. my metabolism is very fast and i feel i get catabolic very quickly, so i like to take in at least 60g of nutritious carbs (banana, carbs with your protein shake) post workout, but very few with dinner (i usually limit my carbs from dinner to broccoli or something similar)

[0808sa]

i can't imagine why you would want to take d-bol during a cutting cycle. just stick to the extra cardio and balanced diet. working the weights hard and cutting the calories is the priority, the cardio helps, but it really comes down to just creating the caloric deficiency.

I am guessing you saw that I am taking dbol and assuming that I am in a cutting cycle, which I am not. I was just putting in my two cents about how AM workouts are not the best for cutting since the "stress hormone" cortisol would be at it's highest in the mourning with an intense workout and no food.:D

[Muscleman12345]

yeah man, sorry, i blanked out and thought that your profile signature (your cycle) was a recommendation for him..my bad

[da-sol]

Thanks for the advice. I know I need to change my diet and my pre-workout is the main thing. Also weekends I am not always on, so I have to work harder on that.
As far as working out in the morning. Thats is the best time for me. I drive 30 Min to get to my gym but no traffic. If I went after work it would take forever with the traffic around here.