Diet Help

[EuroChick]

Hi Guys I am about to start a cutting diet and I wanted to ask for your opinion PLEASE! :D
I am 22, 126lbs, 5'2" and bf% i don't want to guess at. I have been working out for 5 years and have put on a good amount of muscle my problem is with the diet. I have decied to try carb cycling and have made up the following plan.

hi carb day
Cardio on empty somach
Meal 1 9am
1 scoop whey protein shake + meal replacement shake
(shake it all together)
1/2 apple

Meal 2 12pm
can of tuna + veggies

Meal 3 3pm
chicken breast w/ rice and veggies
1/2 apple

Gym

Meal 4 6pm
oatmeal + 1 scoop whey shake
1/2 apple

Meal 5 9pm
4 egg whites + oatmeal slow cooked

Meal 6 11pm
1 scoop whey shake

total cals 1648
Fat - 35g
Protein - 190g
Carbs - 146g
carbs on this day are unlimited as long as the protein is consumed (at least 22g/meal for me) before u eat up excess carbs

Day two lo Carb day
- aim for about 1 gram of carb per pound
Cardio empty stomach
Meal 1 9am
1 scoop whey protein + meal replacement
1/2 apple

Meal 2 12pm
tuna and veggies

Meal 3 3pm
shrimp + rice and veggies
1/2 apple

gym

Meal 4 6pm
oatmeal + 4 egg whites 1/2 apple

Meal 5 9pm
1 sccop whey shake

Meal 6 11pm
chicken breast and salad

meal 5 and 6 can be flipped if need be
Total cals - 1795
Fat - 40g
Protein - 207g
Carbs - 136g

Day three
no carb day

Meal 1 7:30am
3 egg whites + 2 whole eggs

Meal 2 10:30am
tuna +veggies

Meal 3 1:30
sole fillet (fish) + veggies

Meal 4 4:30
1 scoop whey shake

Meal 5 7:30
Chicken breast + salad

Meal 6 10:30
1 scoop whey shake
cals here are low so any suggestions would be great
total cals 1173
fat 34g
protein 191g
carbs 30g

I weight train 5 days a week with wed and sun off. I do cardio 5X a week as well before breakfast for about 20-30mins (interval training).
I am not taking any supplements at this point i am getting EFA supplement not sure what kind (thinking fish oil)so any suggestions would be appreciated.
Also suggestions on fat burners would be appreciated as well.
Critique away!!
This is my first tme really tirying to cut seriously so u don't have to be nice just plese be honest!!
Thanks a lot! :p

[Ligirl]

WOW!!!!!! you have done an excellent job on this diet. I would really add an ECA to this. Keep us updated with your progress:D

[Easto]

Guys, EuroChick has put a lot of effort into this post. Lets get a few more replies here!

Ligirl, is there anything that you would change in this diet?
Pros?
Cons?



Personally I think that cardio ins't necessary right now. I think she should hold off on cardio and let the diet go to work first. Once fat loss slows down, then I would slowly introduce cardio into the mix. By doing cardio right off the bat, you really don't have anything else to rely on if the fat loss stops. Cardio once per week would be good because it will maintain your cardiovascular health, but I wouldn't rely on it just yet.

[EuroChick]

Thanks for the info Easto!
That is music to my ears! :p

[EuroChick]

I really don't know much about ECA....how much and how often do u recommend?

[Ligirl]

Easto I think you are right about the amount of cardio. I believe it could be cut down. But for women it's very hard to give it up. I have never figured out why. I still do more cardio than I should, crazy but I can't give it up.:confused:


The con to so much cardio: is the fact you will also burn more lean muscle tissue.:(

[Easto]

I think she will be running anavar soon, so that should help with muscle preservation.

EuroChick, ECA is Ephedra, Caffeine, and Asprin stack. You can actually buy all the ingredients individually from a supplement store and pharmacy.

[EuroChick]

Ligirl u are so right I don't know what it is but I feel like it was drilled into my head that i have to do it!! But then again I will be very frustrated if i get to the point where fat doesn't want to come off anymore and i have nothing left to throw at my body to get over the hump!

[YummyLicious]

Do the ECA in the am and mid afternoon

E=ephreda (minithins bought @ any gas station)
C-caffeine (no dose bought @ wal-mart or drug store)
A=asprin (I like the baby asprin)

Try with the tuna (use the packed in olive oil) & dice up fresh green peppers & slice up some celery & season with McCormick's 'Salad Supreme' seasoning.

I didn't see any red meat in the diet?

[EuroChick]

I'm not a big fan of red meats. Is it something I should include??
thanks again :D

[Ligirl]

Red meats are very good to add. They contain alot of nutrients that help build muscle. IMO red meat is a great muscle builder, but if you truly don't care for it. I don't think you should force yourself to eat it.

[EuroChick]

Ok ...thank you...I'll try and see if i can encorporate it in one meal a day. Do u have any suggestions as to what would be the best choice??
Thanks a Lot for All the help...
Keep it coming:p

[YummyLicious]

Try pork tenderloin, or beef tenderloin, or filet of beef (and I have a great recipe for flank steak I'll see if I can remember to bring it and post it). Chopped sirloin is good I like that. Also how about adding turkey. Trust me you will want as much variety as possible or you will end up frustrated. I just came off a similar diet and was so sick of chicken I wanted to scream.

[EuroChick]

Thanks YummyLicious I can see your point. I guess i'm kind of lucky that i like sea food.... but in the long run more variety would increase the probability of success!
I will try to add those into my diet and the recipie would be very much appreciated :p.
Thanks again

[Easto]

Hey atherjen, what do you think about this diet setup?

[Atherjen]

diet is indeed well planned out. this is shows some dedication.
personally your high carb day does NOT have enough carbs.. the point of this day is to increase calories to stop a falling metabolism, replinsh glycogen stores and hault decreasing leptin levels. do NOT be afraid to eat more on this day.... its essential part of carb cycling. your high carb day looked more like a lower carb day. so eat up then. ALSO.. calories are TOO low on your no carb day, try adding a bit more protein and healthy fats, that will boost the calorie level up some.. you dont want to rrisk loosing lean mass by decreasing calorie intake too much.
Im also noticing a ton of shakes..keep in mind taht you body has to WORK to breakdown whole food, creating a thermic effect. try and add more variety to whole protein sources if possible.
Im not noticing enough EFA's either. actually, I dont see any form. try supplementing with fishoil caps, 10g/day.. each caps is approx 1000mg(or 1g). so you'll need 10 in divided doses.
The ECA stack was a good suggestion, although I dont include the asprin, I brew 3bags green tea and chug that down(strong brew not alot of water..)
I agree with Easto as well in relation to the cardio. limit this now and save it when you really hit a pleateau. Keep training intense and diet strict and you should defintly start to see some changes.
other then that, LOTS of water, enough rest. :)

[EuroChick]

Thanks a lot Atherjen,
The comments u made were the exact question/concerns i had noticed....
I do have another question....what are the effects of green tea??
Also the problem I have is that I didn't eat all that much before and so it is hard for me to eat all that protein and still have room for carbs....but I guess in order to get desired efect i will have to change that. :p
Thanks for the advice and i'll make the appropriate changes!!
any other suggestions are always welcome..

[Atherjen]

EC, your more than welcome girl.. anything else dont be afraid to ask! :)

Green tea has been shown in many endless studies for its promising effects on glucose and lipid metabolism as well as a superior antioxidant which can never be overlooked. you lifting, therefore creating more free radicals in your body, thus the need for athletes to be taking in more antioxidants. so drink up! :cool:

[EuroChick]

I will definately add green tea. Thanks for the info!!!

[rubberduckyo]

Red meat is important for us ladies as we need the iron kick. If you really can't include it make certain you are getting a good multi or lots of dark, green and leafies.

I think your caloric intake is too low on this diet. Don't want to go catabolic.

Added efa's as Jen suggested will help imo.

[EuroChick]

Thank you for all your help I will be starting the diet .... today.....i'll keep u updated!