Well i think I'm close. I know i need a little more help. This is my weekday 20/30/50 (fat/carb/pro) cutting diet. I would very much appreciate any suggestions.
Male, H: 5'10, W: 183, Fat: 25% (tanita scale), BMR: 1900

WAKE UP
5g Glutamine, 40min cardio 130BPM
----25calories

POST CARDIO (within 30min)
4oz. Salmon w/ lemon juice
----210calories/10fat/0carbs/29pro
or
1 Can Tuna w/ 1Tbsp Real Mayo
----250calories/13fat/0carbs/33pro

WHOLE MEAL (3hrs after cardio)
8oz Costco Chicken Tenderloin w/ 2Tbsp Carb options BBQ
3oz Salad w/ 1Tbsp Olive oil some vinagrette, 1Tbsp Almonds
3oz Broc and Cauli
----450calories/22fat/17carbs/50pro

SNACK
3/4cup Kirkland Egg Starts (3 eggs)
----90calories/0fat/3carbs/18pro

PRE-WORKOUT (30-45min before)
Whey in water
1/2cup Quaker Oats
----255calories/2fat/27carbs/30pro

WORKOUT (40-50min)

PWO (within 15-30min)
Whey w/Dextrose, Maltodextrin, 5g Creatine
----296calories/0fat/50carbs/25pro

POST-PWO (within 1hr of Workout)
6oz Steak
3/4cup Basmatti Rice
3oz Broc and Cauli
1Tbsp Olive Oil
----595calories/24fat/40carbs/55pro

BEFORE BED
Whey in water
1Tbsp Natural Peanut Butter
----205calories/8fat/4carbs/29pro

TOTALS
2126calories/66fat/140carbs/236pro

Im shooting for 2100calories. If i get to 12%fat, i'll probably weigh 160-165lbs. Right now im not eating the SNACK or BEFORE BED because i dont know what to do there. What should i do? I also have no idea what my diet should be like on non workout days. I will edit this first post again when i have the full plan figured out. And keep you guys updated on my progress! Thanks everyone.


edit (1/10/05): Ok, got the full plan put together. Everything i bolded is new. Im also going to alternate the chicken and rib eye above with 90% lean ground beef or 4oz. salmon. The basmati rice i will alternate with a potato.

CAPS



Well i think I'm close. I know i need a little more help. This is my weekday 20/30/50 (fat/carb/pro) cutting diet. I would very much appreciate any suggestions.

Male, H: 5'10, W: 183, Fat: 25% (tanita scale), BMR: 1900

WAKE UP
5g Glutamine, 40min cardio 130BPM
----25calories


IF YOU REALLY WANT FAST RESULTS HAVE 2-3 CUPS OF BLACK COFFEE. OR POP A NO-DOSE. IT'S FINE AS IS, BUT I'VE FOUND THAT WHEN TAKING AN ECA STACK FIRST THING IN THE MORNING, THE RESULTS ARE AMAZING.

POST CARDIO (within 30min)
Tuna w/ 1Tbsp Real Mayo
----250calories/13fat/0carbs/33pro

THE TUNA IS GREAT. HOWEVER, I AM UNSURE ABOUT THE FAT CONTENT OF REAL MAYO. I PERSONALLY WOULD GO FOR FLAX OR NATTY PB, BUT I'M EXTREMELY NITPICKY ABOUT STUFF LIKE THAT. SATURATED FAT IN THIS CASE IS DEFINITELY BETTER THAN CARBS. LONG CHAIN OMEGA-3 FATS FROM FISH OIL WOULD BE IDEAL IN THIS SITUATION.



WHOLE MEAL (3hrs after cardio)
8oz Costco Chicken Tenderloin w/ 2Tbsp Carb options BBQ
3oz Salad w/ 1Tbsp Olive oil some vinagrette, 1Tbsp Almonds
3oz Broc and Cauli
----450calories/22fat/17carbs/50pro

GOOD VEGGIE/FAT FOUNDATION. I'D DITCH THE CARB OPTIONS BECAUSE IT IS REALLY PROCESSED IN FAVOR OF SOME SPICES. HOWEVER, IT WON'T REALLY MAKE A HUGE DIFFERENCE, BUT COULD HELP IF YOU'RE EVER IN A RUT.

SNACK
????

HAVE GREEN FIBEROUS VEGGIES. BROCHOLI AND OLIVE OIL WOULD BE GREAT HERE. I HATE BROCCOLI BUT HAVE LEARNED TO LOVE IT WHILE CUTTING. ESPECIALLY IF IT'S STEAMED.



PRE-WORKOUT (15-30min before)
Whey in water
3/4cup Quaker Oats
----293calories/3fat/34carbs/31pro


I'D SAY TO STAY AWAY FROM THE OATS PRE-WORKOUT. ATLEAST THAT SOON. I'D SAY IF YOU WANT OATS GIVE IT ATLEAST AN HOUR.
i WOULD STICK WITH THE WHEY, HAVE A BANANA, AND ANOTHER SLIGHTLY ABOVE MODERATE GI CARB IF YOU'RE WORKING WITH 15-30 MINUTES BEFORE WORKOUT. MAPLE SUGAR WOULD BE GOOD. OATMEAL , BANANA, AND WHEY WOULD BE PIMP IF YOU ATE ONE HOUR BEFORE WORKOUT.



WORKOUT (40-50min)

PWO (within 30min)
Whey w/Dextrose, Maltodextrin
----296calories/0fat/50carbs/25pro

WITHIN 30 MINUTES IS TOO LONG. TAKE IT TO THE GYM WITH YOU IN A SHAKER, AND BEGIN SIPPING IMMEDIATELY AFTER YOUR WORKOUT. WHAT I LIKE TO DO IS SIP ON THE DRIVE/WALK HOME(I'M IN COLLEGE), SPANNING ROUGHLY 18-22 MINUTES. I THEN IMMEDIATELY FIRE UP THE CAJUN CHICKEN AND MICROWAVE SOME VEGGIES. I THEN SHOWER. WHEN I AM DONE SHOWERING IN 10 MINUTES, EVERYTHING IS COOKED TO PERFECTION.



POST-PWO (within 2hrs of Workout)
6oz Steak
3/4cup Basmatti Rice
3oz Broc and Cauli
----475calories/10fat/40carbs/55pro

TOO LONG AFTER WORKOUT. 45 MINUTES AFTER WORKOUT. AN HOUR MAX. THE STEAK IS PERFECT, AS ARE THE VEGGIES. I'D SKIP THE BASMATTI RICE IN FAVOR OF MORE VEGGIES. ALSO, INCLUDE OLIVE OIL ON THE VEGGIES. TRY TO GET SOME FLAX IN THIS MEAL IF YOU CAN.


BEFORE BED
????

COTTAGE CHEESE AND FLAX. WHEY AND FLAX. APPLE SLICES, FLAX, COTTAGE CHEESE. JUST SOME OPTIONS. APPLE IS SO LOW GI AND IF YOU EAT A FEW(1/4 -1/2 APPLE) THE INSULIN EFFECT WILL BE VIRTUALLY NOTHING.


TOTALS
1789calories/47fat/140carbs/196pro

NOT ENOUGH CALORIES. TOO LITTLE FAT. TOO MANY UNNECESSARY CARBS. RETHINK THE TIMING/REASON FOR CONSUMING CARBS. FOCUS OF FIBEROUS VEGGIES RATHER THAN PROCESSED FOODS. GOOD LUCK.


Im shooting for 2100calories. If i get to 12%fat, i'll probably weigh 160-165lbs. Right now im not eating the SNACK or BEFORE BED because i dont know what to do there. What should i do?

I also have no idea what my diet should be like on non workout days. I will edit this first post again when i have the full plan figured out. And keep you guys updated on my progress! Thanks everyone.

With the tuna, I find that pesto is very good. Instead of mayo, pesto contains olive oil which is a lot healthier.

I would suggest an omelette in the morning however, and relegate the tuna as a snack later on in the day. Tuna is easy and simple to eat.

With the tuna, I find that pesto is very good. Instead of mayo, pesto contains olive oil which is a lot healthier.

I would suggest an omelette in the morning however, and relegate the tuna as a snack later on in the day. Tuna is easy and simple to eat.

great suggestion. I love an ommelette with some cheese, peppers, green onions, and turkey. it tastes so incredible!!

Thanks, these are some really great suggestions so far. POST-CARDIO: Im actually using canned tuna so i mix it with mayo for taste and consistency. I saw it reccommended on another thread. Another alternative would be...
4oz salmon
Pesto sauce (thanks for suggestion)

The preworkout was another suggestion from another board. 1 hr before sounds good too since the carbs from oatmeal release slow. I was also thinking of switching the preworkout with this:
whey in water, 1/2 cup granola.
I think the granola might be high gi...this would mean i have to workout soon after to make use of the energy right?

Much of this is what i have gathered from swolecats various posts and alan aragons sticky on pre-post workout nutrition at bb.com

I also want to stay away from milk and cottage cheese. No real reason other than the sugar content.
thanks again

Actually, Cottage Cheese is pretty low in carbs - I lean more toward the 1%/Low-fat version.

Eat it up. Good luck.

Oz

IF YOU REALLY WANT FAST RESULTS HAVE 2-3 CUPS OF BLACK COFFEE. OR POP A NO-DOSE. IT'S FINE AS IS, BUT I'VE FOUND THAT WHEN TAKING AN ECA STACK FIRST THING IN THE MORNING, THE RESULTS ARE AMAZING.
... really!?

For a brief period when my sleeping schedule was a little off, I downed a cup or two of coffee before going on my morning (well, afternoon, but that's when I get up) run, and the results were amazing. I had a lot more energy. Somehow, I figured that drinking coffee before fasted-state cardio was a bad idea, so I stopped doing it. Am I mistaken?

Hey i made some slight changes and got the plan down for the full day. I added eggs for the SNACK and BEFORE BED i added a whey shake and 1 tbsp natural peanut butter. For post cardio i am going to alternate between the tuna w/mayo and just 4oz salmon. I will look up pesto as well. I am getting most of my EFA's from olive oil, some from fish, and the rest from the peanut butter. I dont like liquid flax! Is what i am doing for fat ok now???