Diet Plans Monday, Tuesday, Wednesday
Meal #1:
• Half a grapefruit, six egg whites
• A high quality multi vitamin / mineral supplement
• One tablespoon flax seed oil
• Tea, no sugar.
Meal #2:
• A good quality protein shake about 300 calories, myoplex light.
Meal #3:
• Tuna or white meat chicken, or turkey breast mixed in a salad with any types of peppers, mushrooms, onions, carrots, celery, cucumber, etc..
Meal #4:
• A good quality protein shake about 300 calories.
Meal #5:
• Any type of grilled fish, preferrably Salmon, or chicken breast or turkey breast and 1 cup of mixed vegetables.
Meal #6:
• Half a protein shake about 150 calories.
Consume about 110 ounces of water, most of it between meals rather than with meals.
Diet Plans Thursday, Friday, Saturday
Meal #1:
• Egg white omelette with spinach and mushrooms,
• 1 cup of oatmeal.
• Take a high-quality multi vitamin / mineral supplement.
• One tablespoon flax seed oil.
Meal #2:
• Turkey breast meat on whole-grain pita bread with spinach .
Meal #3:
• Tuna, white meat chicken, or turkey breast.
• sweet potato, or brown rice and salad.
•
Meal #4:
• A good quality protein shake about 300 calories.
• half banana.
• Take three low-sodium rice cakes.
Meal #5:
• Tuna, white meat chicken, or turkey breast.
• Baked potato, sweet potato, or brown rice.
• Salad.
Meal #6:
• Half a protein shake about 150 calories.
Consume about 90 ounces of water, most of it between meals.


Is this okay for now. I'm a 5'9 198lb female looking to cut bf.

Diet Plans Monday, Tuesday, Wednesday
Meal #1:
• Half a grapefruit, six egg whites
• A high quality multi vitamin / mineral supplement
• One tablespoon flax seed oil
• Tea, no sugar.
Meal #2:
• A good quality protein shake about 300 calories, myoplex light.
Meal #3:
• Tuna or white meat chicken, or turkey breast mixed in a salad with any types of peppers, mushrooms, onions, carrots, celery, cucumber, etc..
Meal #4:
• A good quality protein shake about 300 calories.
Meal #5:
• Any type of grilled fish, preferrably Salmon, or chicken breast or turkey breast and 1 cup of mixed vegetables.
Meal #6:
• Half a protein shake about 150 calories.
Consume about 110 ounces of water, most of it between meals rather than with meals.
Diet Plans Thursday, Friday, Saturday
Meal #1:
• Egg white omelette with spinach and mushrooms,
• 1 cup of oatmeal.
• Take a high-quality multi vitamin / mineral supplement.
• One tablespoon flax seed oil.
Meal #2:
• Turkey breast meat on whole-grain pita bread with spinach .
Meal #3:
• Tuna, white meat chicken, or turkey breast.
• sweet potato, or brown rice and salad.
•
Meal #4:
• A good quality protein shake about 300 calories.
• half banana.
• Take three low-sodium rice cakes.
Meal #5:
• Tuna, white meat chicken, or turkey breast.
• Baked potato, sweet potato, or brown rice.
• Salad.
Meal #6:
• Half a protein shake about 150 calories.
Consume about 90 ounces of water, most of it between meals.


Is this okay for now. I'm a 5'9 198lb female looking to cut bf.

hey... that doesn't look too bad.. although I personally prefer to make my own shakes... Myoplex isn't that bad though, I personally can't stand the taste though, and it's cheaper to just buy protien powder & add your own stuff to it... the other comment I have is that while you do have flaxseed oil in your first meal, it's you're only good fat all day which isn't good... you need more good fats.. add some natural PB or some almonds to a couple of your meal and you'll be doing really good :tucool:

what does your workout schedule look like? diet is the most important element to fat/weight loss... but you need to build some good lean mass too... muscle will help you to lose fat faster :tucool:

My workout Schedule is:

Mon/Thurs Lower Body 12 10 8

Leg Press
Leg ext
Hack Squats
Lying leg Curls
Calf Raises
Lunges
Abductor
Adductor

Tues/Fri Upper Body 12 10 8

Tricep Pressdowns
Dips
Hammer Curl
Ez Bar Curl
Chest flyes
Chest Press
Lat pull downs
Seated Row
Hyperext.
Shoulder Press
Lat Raises

Cardio
MWF- 30 min Elliptical am & Gym class on mon & wed
TRS- HIIT 20 min & 20 min Elliptical Am & Basketball pm

Hey there!
I also do carb/cal cycling and its working out great for me.
What are your macros on those hi / low carb days?

Give Tim's (http://www.mindandmuscle.net/mindandmuscle/magpage.php?artID=101) article a read. It's geared towards male competitors but the concepts are adaptable. :)

I don't know how trained you are so far, but I do have some suggestions about your exercise choice. First, it looks like you are doing a lot of volume for being on a cut- appears like 24 total sets each workout (33 sets on upper day!). I suspect you are not loading correctly, so that allows you to complete this workout (meaning, you aren't using heavy enough weights). I don't know many people on this forum who do 24 sets during a bulk (unless they employ a 10x3 or such). You should load the weight so that you are one or two reps away from failing each set (for example, doing 10 reps/set but probably able to fail at 11 or 12). That should boost the intensity of your workout.

I would ditch the machines, for the most part. You absolutely do not need to be doing the ad/abductor machines. Choose compound exercises, and try to venture off into the free weight area. If you are unsure how to do assisted pullups, squats, or deadlifts, ask someone in your gym, research it on exrx.com, or hire a trainer for a session to show you. This will benefit you by far in the long run.




My workout Schedule is:

Mon/Thurs Lower Body 12 10 8

Leg Press
Leg ext
Hack Squats
Lying leg Curls
Calf Raises
Lunges
Abductor
Adductor

Tues/Fri Upper Body 12 10 8

Tricep Pressdowns
Dips
Hammer Curl
Ez Bar Curl
Chest flyes
Chest Press
Lat pull downs
Seated Row
Hyperext.
Shoulder Press
Lat Raises

Cardio
MWF- 30 min Elliptical am & Gym class on mon & wed
TRS- HIIT 20 min & 20 min Elliptical Am & Basketball pm

On low carb days my macros are usually 20/25/55 carbs fat protein. On high carb days it's usually 40/15/45.

My workout Schedule is:

Mon/Thurs Lower Body 12 10 8

Leg Press
Leg ext
Hack Squats
Lying leg Curls
Calf Raises
Lunges
Abductor
Adductor

Tues/Fri Upper Body 12 10 8

Tricep Pressdowns
Dips
Hammer Curl
Ez Bar Curl
Chest flyes
Chest Press
Lat pull downs
Seated Row
Hyperext.
Shoulder Press
Lat Raises

Cardio
MWF- 30 min Elliptical am & Gym class on mon & wed
TRS- HIIT 20 min & 20 min Elliptical Am & Basketball pm

hey ETG.. I tend to agree with a lot of what tennisball said... you don't need quite as many moves in each workout, you need to reorder them and you need to make sure your lifting heavy enough to challenge your muscles... here's what I would do:

Mon/Thurs Lower Body 12 10 8

Squats (full, real squats w/ a bar)
Leg ext
Lying leg Curls
Lunges
Calf Raises
hyperextensions (low back... I prefer deadlifts for this though as they are a compound lift and work more than just your low back)

the full squats will work your abducter and adducter muscles ;) I added the low back into your lower body workout to help ballance the workouts a bit... although if you are going to do deadlifts I would keep them with the upper body workout so that you're not overworking your legs too much... if you do chose to add deadlifts, do them last on your upper body day ;)


Tues/Fri Upper Body 12 10 8

bent over rows [w/ a barbell] (for your upper back... you could substitute w/ low cable rows, but you will get more out of the bent over rows)
Lat pull downs (this is your mid back)
Chest Press
Chest Flys
shoulder press
lateral raises
Hammer curl
Dips or pushdowns


this workout is still a bit heavy on moves but it takes things down to the more basic moves... I prefer a three day split to a two day split

Thanks A lot Chameleon, I will use this. When doing my weight training, I do two a days. In the am I do half of whatever body parts for that day and then HIIT, and in the evening I do the other half followed by the elliptical or basketball. I try to split my workouts so it won't be so much, and because I want to make sure I hit every body part equally throughout the week.

Here's my suggestion:

A little board etiquette. Every one here is respected and it is assumed if you post questions, people who know the answer are going to step in and help how they can (that's what is great about this community). I've seen at least three posts of yours with "need responses" ... that is a bit demanding and in my opinion, a little rude ... it may just be a communication thing, but we know you want a response or you wouldn't be posting it, it should be find with - "question about carb cycling" and leave it at that ... no need to throw "must have answer" or "need responses" in the title.

Jeremy

Well I do apologize if I have offended anybody even though you are the first person to ever comment about something like that. I think I use phrases like "please help" or "need responses" because in my opinion thats how I catch the eyes of many people. In no way am I demanding advice it's just my innocent way asking for help from experienced trainers on thses forums. Honestly I think you are being just a bit sensitive over this, and if you read any of my other post you should know that I always thank people and appreciate the advice that they give, as well as showing a little encouragement to those who embark on their own challenges that betters themselves.

Well I do apologize if I have offended anybody even though you are the first person to ever comment about something like that. I think I use phrases like "please help" or "need responses" because in my opinion thats how I catch the eyes of many people. In no way am I demanding advice it's just my innocent way asking for help from experienced trainers on thses forums. Honestly I think you are being just a bit sensitive over this, and if you read any of my other post you should know that I always thank people and appreciate the advice that they give, as well as showing a little encouragement to those who embark on their own challenges that betters themselves.

I doubt you've offended anybody. If someone else already commented, I wouldn't have ... thought you would like to know. I understand wanting to "catch eyes" but everyone here is looking to do that - is there really anyone who writes a post and says, "I hope no one sees or responds?" That's my only point - we're all in the same game on an equal playing field. I'm not being sensitive at all, just making a point ... I appreciate the feedback and in no way am implying you are ungrateful or not encouraging - I appreciate and value everyone's participation and posts, just wanted to make a friendly point in case you didn't know how some of the posts seemed to come across. :)

Take care,

Jeremy

Thanks a lot to everyone who left POSITIVE advice about my initial posting regarding my diet and weight training.

And I apologize for hijacking the thread - my intention was just to make a friendly suggestion, not turn it into something more, so again, my apologies and glad you received the advice and assistance you deserve.

Jeremy

On low carb days my macros are usually 20/25/55 carbs fat protein. On high carb days it's usually 40/15/45.

The article someone posted is a great one. Pretty much sums up what I was doing.
The only difference was that I was eating little more fat on low carb days (but then I was like 5 months pre-contest) and I went really low carb on no carb days (does that make any sense?)
I did 2 no (starchy) carb days in a row and I also counted the veggies into my numbers.
I had to adjust my diet though, because I actually cut too fast on it.
If I got too low too soon, it would be difficult to maintain the low body fat % for extended period of time.
So now I do high carbs on lifting days and low carbs on non lifting days.

I think you have to see how this works for you and tweek it a little according to your results.

Personally I dont even do any cardio. I was walking a lot when I lived in Spain. I wanted to continue light cardio, but my trainer told me not too do it, because Im already very lean. The clean diet seems to do the trick for me. When the diet stops giving me results only then I will start cardio.
I still have a cheat once a week (like a slice of cheesecake or slice of pizza) I do this on the high carb day to get the metabolism going.

Also I think not mixing carbs and fats helps tremendously.
I dont mix flaxseed oil with any carb (like oatmeal).
I use it in my meal #5 usually, which is vegetable (green beans or broccoli) and fish or chicken or egg+ egg whites.
Also I wouldnt (me, personally) have a potatoe and salad (because normally I would use olive oil with the salad)
Salad I would have as my meal #5, but with protein (like chicken or fish)

I also try to have as much protein come from real food as possible.
The only exception is my meal #1. Oatmeal and protein shake and blueberries sometimes or grapefruit. Just because thats my treat for the day :D
Also after weight training I always have good quality whey.

If I did am cardio I would also have whey maybe like 30 minutes prior.

I schedule my largest meal (carb/prot) after the workout. I never eat carbs at night.


Right now... within the last month I have lost some weight again (even though I tried to maintain). Live and learn.
My next bulk will be even higher calories overall, but I think I will still do the cycling.

Thanks for the input Maya and good luck with your training.:tu:

Thanks for the input Maya and good luck with your training.:tu:

thanks :)