Diet Routine, Take 2

[Blaze]

Alright you guys. I was looking at something like this for a nutrition schedule. Tell me your thoughts and please please give me any corrections that look like they are needed.

7:45 a.m. Two slices whole wheat toast w/ cinnamon. Glass of milk. 20 grams whey protien. Banana
10:15 a.m. Apple(Or some fruit) Half of a whole wheat bagel w/ cream cheese. Orange Juice.
Workout
12: 30 p.m. 40 Grams whey protien. 1 whole wheat bagelwith cream cheese(light). And some sort of veggy...i.e. carrots.(And needed suggestions)
3: 00 p.m. Protien Bar
5:00 p.m. 4 whole eggs, with 1 piece of toast. Glass of milk. Maybe some veggies
7: 15 p.m. Protien Bar. (This time of the day Im usually on the go so I need something fast. Also needed suggestions)
9: 00 p.m. 40 Grams whey Protien. Beef Jerky. Some veggies
11: 00 p.m. Pre-Bedtime Glass of Milk.


Also, for dinner, When I have time I hope to use chicken breast and rice, etc etc. Good lean meals like that.


Keep in mind this is a semi-cutting schedule, but I need to make sure Im feeding my workouts and keeping my muscle mass.

Thoughts and suggestions are more than welcome obviously. I know very little about nutrition

[Lady C]

Post-workout shake instead of bar

[maverick]

I'm a stickler for diets, so let me know if I'm gong overboard. It seems at first glance that you have a lot of carbs for a cut, and pretty much no EFAs. Specifically, you seem to have a lot of bread and bagels in your diet, and milk right before bed seems like a bad idea given the ratio of sugar to protein there. The protein bar is most likely gonna be a lot of sugar too, they are basically candy bars with extra protein most of the time. I don't know your specific goals or preferences (feel free to list them). Without knowng that, here's how I would alter it for myself:

Originally Posted by Blaze

7:45 a.m. Two slices whole wheat toast w/ cinnamon. Glass of milk. 20 grams whey protien. Banana
Seems fine, I like carbs and protein for breakfast too.

10:15 a.m. Apple(Or some fruit) Half of a whole wheat bagel w/ cream cheese. Orange Juice.
I'd drop the juice or apple and sub in a protein source. I'd also switch the cream cheese to peanut/almond butter.

Workout
12: 30 p.m. 40 Grams whey protien. 1 whole wheat bagelwith cream cheese(light). And some sort of veggy...i.e. carrots.(And needed suggestions)
You and these bagels! If you are gonna eat veggies, get some green leafy ones. Carrots are good for you, but have a high sugar content. Try asparagus, broccoli, cauliflower, etc...

3: 00 p.m. Protien Bar
Like I said, tend to be high in sugar. I'm sure this is for convenience, but you'd be better off throwing some whey and oatmeal/peanut butter in a bottle and adding water here.

5:00 p.m. 4 whole eggs, with 1 piece of toast. Glass of milk. Maybe some veggies
Seems OK, but you do drink a lot of milk for a cut.

7: 15 p.m. Protien Bar. (This time of the day Im usually on the go so I need something fast. Also needed suggestions)
Same as the protein bar suggestion above.

9: 00 p.m. 40 Grams whey Protien. Beef Jerky. Some veggies
Seems Good.

11: 00 p.m. Pre-Bedtime Glass of Milk.
Cottage Cheese

One thing to note is that you get very little real food, too much whey and protein bars. Learn to love tupper ware. I've found that turkey burger patties and salmon tend to reheat really well. Keeping a container of oatmeal at work makes for some easy carbs too. Along with the peanuts I have for EFAs. Try to rearrange a bit to get some more real food in there.

[Blaze]

Okay, that makes sense. Like I said, I know very very little about diet and nutrition.
The thing is is Im trying to cut but every other time Ive tried to cut in the past I end up getting extremely weak, really fast. Because of a lack of, well, everything really.

Justa question. the reason I through in the fruit and juice for the second meal, was because right afterwards I have my workout(Well, about 45 minutes afterwards). So I was thinking some quick carbs and sugars would help my energy levels, considering Ill be burning it off anyway.

Overall Im pretty active. I love sports, and I love the gym even more. So Im always running around and doing something. My thing is, I don't wanna lose my strength, which I have before attempting a diet.

If anyone wants to post their diet, I would love to take a look and see if it works for me. Or I can keep attempting new diets and post them to see your guys' thoughts.


I like the tupperware idea. I will give it a try. How about packing a salad for lunch? With my post workout sake as well.

[Blaze]

...and Just kind of as an afterthought. I like lean turkey breast in slices, like you can buy at the deli. And sometimes I just like to have that for lunch. Like 5 or 6 slices or maybe more just by themselves, no bread or anything.

[maverick]

I'm finishing up a cut, one on which I hit a serious deadlift PR, so I don't think strength loss was an issue. I'm at the tail end of it now, so yeah, I'm not feeling AS strong, but I don't think any cutting diet after 8 weeks will leave you feeling like the Hulk. Anyway, here's my typical day:

8:30 -- Bowl of "Fiber One" cereal (15g fiber) w/ skim milk, 1.5 scoops of whey [~550]

11:15 -- 6 oz. turkey burger patty, 1/2 cup of oatmeal (6g fiber)[400]

WEIGHT TRAIN or CARDIO
(if "weight train", have a 400 calorie whey/dex/malto shake)

2:30 -- 6 oz. salmon/tilapia on whole grain tortilla (8g fiber) OR 5-6 oz. lean read meat and whole grain pasta (10g fiber) [300-500]

4:30 -- Lean lunch meat sandwich on whole grain bread (5g fiber) [400]

7:30 -- 5-8 oz. chicken breast, salad w/ FF shredded cheese and low saturated fat dressing [400]

10:00 -- Nighttime shake consists of water, FF cottage cheese and a scoop of strawberry whey [250]

Its about 2400 cals on cardio/off days and just under 3000 cals on weight training days.

A few things to note:
- Check the fiber content on all my carb sources. High fiber means slower digestion and less hunger. One of the MOST CRUCIAL aspects of my diet in my opinion.
- Carbs basically stop at 4:30. This works like a charm for me on a cut or bulk.
- Lots of real protein sources. I tend to go very high protein. No need to emulate that, but it just shows that its not that hard to fill your needs with real food with a little preparation.
- Biggest meal is breakfast, always.
- I'm certainly not starving
- I snack on nuts if I get hungry, but that doesn't usually happen. Gotta get those EFAs in, even though they are calorie dense.

[Blaze]

Fill me in: EFA = What?
Sorry, man...But Im really stupid about diet.

Yeah, I think your right...well, I know your right. I saw your cutting pics. So I know you know what to do.
I'm gonna go as lean as I can, with some seriously high protien. The only problem is I don't like fish. So Im gonna have to stick to chicken and turkey.

I do carry about some cashews or peanuts with me most of the time, just in case of emergency hunger, which pretty much never happens.

I was actually considering doing that for lunches

6 Slices of Turkey Breast. Cashews. 40 Grams chocolate whey.

Im gonna repost a new diet plan again as soon as I figure it out hopefully later today. Thanks for your help Mav, really appreciated.

[Lady C]

High protein diet without high fiber veggies is a mistake. My body would hate me.

EFA (essential fatty acids) the kind found in fish, olive oil, avocados, nuts/seeds, olives, canola oil, and peanut butter.

[LiftGirl]

EFA = essential fatty acids

oops, LadyC beat me to it :-)

[Blaze]

Gotchya. Thanks.

Yes..Mmm peanut butter.

I know I need plenty of veggies, definately.