help critique cutting diet

[jstforme]

im currently 5'11 220lbs, sorry i dont know my bodyfat %, it cant be too too high to be able to see some abdominal muscles. ive just recently started cutting down and have been on this diet for a week. i havent cut down in some 4 years so im really excited about it. this daily plan is broken up into 8 meals including separate protein drinks. all nutrition comes from healthy hearty foods, nothing processed except for protein powder. out of all carbs, only 13 are consumed after 6-7pm, thanks a lot guys

calories: 3425
protein: 381
carbs: 261
fat: 68 (23 being saturated)

[mickeymbbc]

im currently 5'11 220lbs, sorry i dont know my bodyfat %, it cant be too too high to be able to see some abdominal muscles. ive just recently started cutting down and have been on this diet for a week. i havent cut down in some 4 years so im really excited about it. this daily plan is broken up into 8 meals including separate protein drinks. all nutrition comes from healthy hearty foods, nothing processed except for protein powder. out of all carbs, only 13 are consumed after 6-7pm, thanks a lot guys

calories: 3425
protein: 381
carbs: 261
fat: 68 (23 being saturated)

WHAT ARE YOU ASKING FOR BIG BRUTHA!@# ARE YOU SHOWING US WHAT YOU ARE DOING OR LOOKING FOR SOME OPPINIONS??



-MICK

[jstforme]

i want to know if those numbers sound about right for a fat loss diet, i want to know if im taking in enough protein, calories, etc... and any opinions on what can help

[mickeymbbc]

This is the best that I can come up with brutha:

wakeup – one scoop hydrolyzed whey isolate in skim milk (you haven’t had any all night and are in a catabolic state).

9am- 5 whites/one whole egg omelet, two pieces whole wheat toast w/1T peanut butter.

11- can tuna 1 piece of bread – cut out the white bread and add a large salad with 1T olive oil and 1T vinegar for dressing along with some other veggies (eat as many as you want!).

1-protien shk, can tuna, 1 piece of bread – again, lose the bread and add a large salad and some steamed veggies. Also drop the protein shake as it’s not necessary here. Try adding 1c cottage cheese and/or upping your lean meat amount to at least 8-10oz

3- 8ounce baked chick – add a large salad and some veggies here.

5 can tuna, 1 piece of bread – at this point I’m going to assume you workout in the evening, possibly 6pm or so? If so, you need a pre-workout shake ½ hr before your workout, consisting of 25-30g hydrolyzed whey isolate, 30g dextrose, and 10g glutamine

6- workout for an hour or less?

7- 6once chick, protien shk – if the above scenario is true, then you need an instant absorbing post workout shake, consisting of 50-75g hydrolyzed whey isolate, 50-75g dextrose, and 10g glutamine

7:30-8 once chick – make this 4oz chicken and a HIGH GI carb source, like a white potato or white rice.

8:30- protien shk – a good MRP (Meal Replacement Powder), not just protein is good here, and add 1T honey to the mix for recuperation and extra carbs.

10:00pm – If you can, have 8oz lean beef, 1c cottage cheese, and a large salad before bed. This will provide you with slower digesting/absorbing proteins to hopefully last you longer than a protein shake to avoid catabolism as much as possible.

***I’m not sure what these totals are as I’m at work and am whipping this out very quickly, but add them up and see what you come up with. For your stats and goals, I’d try to start with these totals and tweak from there:
Calories: 2500
Protein: 356g
Carbs: 206g
Fat: 28g

Good luck and let me know.

[jstforme]

very much appreciated Mick, ill print out and totall everything up in a little bit. oh one thing, i work out in the morning, ive just heard that you want to comsume the least amount of carbs at night as possible, not just before bed (for fat loss) thanks oh and one more thing...how concerned should poeple be about mercury with tuna fish, i remember hearing the story years ago...when i was eating a few cans a day, i became a bit concerned

[jstforme]

i just read that albacore "white" tuna has more mercury than does a can of light tuna. 5 common fish that are low in mercury are shrimp, canned light tuna, salmon, pollock, and catfish

[mickeymbbc]

very much appreciated Mick, ill print out and totall everything up in a little bit. oh one thing, i work out in the morning, ive just heard that you want to comsume the least amount of carbs at night as possible= THAT IS TRUE, not just before bed (for fat loss) thanks oh and one more thing...how concerned should poeple be about mercury with tuna fish, i remember hearing the story years ago...when i was eating a few cans a day, i became a bit concerned


I heard that some time ago also, but at the same time I also heard that was very over rated. It became a concern to me also a short time ago, but if it was all that bad I am sure that it would have been taken off the market.(don't you think??)



-mick

[jstforme]

I heard that some time ago also, but at the same time I also heard that was very over rated. It became a concern to me also a short time ago, but if it was all that bad I am sure that it would have been taken off the market.(don't you think??)



-mick

just skimming through one of the articles i saw that it posed the biggest threat to small children and pregnant or nursing mothers, niether of which i am. i do agree that im sure they would have taken it off the market or have a big ol warning on the side...well this is america, more than likely it would be in fine print.

[mickeymbbc]

just skimming through one of the articles i saw that it posed the biggest threat to small children and pregnant or nursing mothers, niether of which i am. i do agree that im sure they would have taken it off the market or have a big ol warning on the side...well this is america, more than likely it would be in fine print.


Agreed :)



-mick

[jstforme]

Mick i changed my diet a little bit, now ill be at:
calories: 2976
protein: 366
carbs: 255
fat: 25
i will probably change one more aspect of my diet and thats my protein powder, right now im using cytosport cytogainer and ISS proM3. I like the ISS with the 3 different protein blends, low fat, low sugar low carbs, but i would like to change up my cytogainer to something a little more detailed for weight loss even though that too has low fat and low sugar.

[Armageddon]

Up the fat, drop the carbs and protein seems to be pretty good and see where that gets you. For carbs after 6-7 I would only allow them to come from green veggies.

[mickeymbbc]

Mick i changed my diet a little bit, now ill be at:
calories: 2976
protein: 366
carbs: 255
fat: 25
i will probably change one more aspect of my diet and thats my protein powder, right now im using cytosport cytogainer and ISS proM3. I like the ISS with the 3 different protein blends, low fat, low sugar low carbs, but i would like to change up my cytogainer to something a little more detailed for weight loss even though that too has low fat and low sugar.

Looks good to me brutha :D Its always hard to set up a diet that is insink with your life style, but it looks like you have it all good. Let me know by the week how its going, and if we need to tweek it a little ,we will when the time comes.




-mick