My cutting diet

[italionstallionl]

if you guys could check this out and give me your thoughts, i would really appreciate it

fyi, im about 200 and obviously trying to cut

Meal 1-8:30 or 9:00
1 scoop WPI
¾ C Egg beaters
¼ C oatmeal

Cals-265
Protein-45
Carbs-18
Fat-2

Meal 2-11:00
2/3 San Infusion
5 G fish oil
2 Tbsp Lecithin

Cals-330
Protein-31
Carbs-7
Fat-19

Meal 3-1:00
5 oz chicken
Veggies (asparagus, broccoli, green beans, spinach)

Cals-160
Protein-32
Carbs-0
Fat-2

Meal 4-2:00 (pre work out)
1 scoop WPI

Cals-100
Protein-24
Carbs-1
Fat-0

Meal 5-4:00 (post work out)
2 scoops WPI
20 g simple carbs
1/2c oats

Cals-430
Protein-48
Carbs-47
Fat-3
Meal 6-5:00-5:30
5 oz chicken
1 serving whole wheat pasta
Veggies

Cals-370
Protein-32
Carbs-44
Fat-3

Meal 7-8:00
½ C Egg beaters
1 Low Carb yogurt

Cals-140
Protien-24
Carbs-6
Fat-2

Meal 8-11:00
2 scoops Casein Blend
5 G fish oil
2 Tbsp Lecithin

Cals-315
Protein-40
Carbs-6
Fat-13

Total
Cals-2121
Protein-288—55%
Crbs-133—25%
Fat-43—20%

[wedgylx]

I might add a little more carbs...maybe get 1/2cup oats for breakfast

[snakemw]

so how is your cut cycle going italion. i am fixing to start a cut cycle too and was just wondering if you had changed your diet any?

[italionstallionl]

so far so good, ive been keepin to my diet and im down about 8-10 lbs already.

so far i havent cheated---other than a handful of almonds, but if i do that, i just get rid of some lecithin for the day.

Diet is key, i think i might be a little too low on carbs for the amount of activity im doing, but i am going to give it another week and a half and see how i am by then

good luck with your cut

[Trans_Isomer]

Looks good to me italion, good luck!

[Jam]

Yea I think that diet looks pretty good.
When I was cutting I tried a normal carb intake of brown rice,oatmeal,grits,ext... until like 2-3pm and then stopped my carb intake for the day.
That seemed to work pretty good for me, along with cardio in the AM right before meal 1.

[Wes Carnegie]

Yeah man... Looks really good. Maybe a little more carbs in the morning just to kick it off. Don't be scared to add a few more ounces of chicken in the middle of the day. I'd be willing to bet that it would only help if your lifting like I think you are. Keep it up.

Wes

[italionstallionl]

thanks for the help guys

i'm willling to bet my chicken is a lot closer to 7-8 oz because i just buy it in a pack and cook it as is.

i think i am going to start adding a few more carbs to my diet, i have been going pretty hypoclycemic lately during my workouts, which has been sucking big time

[dinoiii]

Hey Itallion,

I wanted to ask your current stats as far as body composition.

Your daily protein turnover rate MUST EXCEED 1.818 grams. Honestly, on a lower-carb diet, you are shooting yourself in the foot without first at least accomplishing this tally. 1.818 grams is for the average individual and I am going to assume your "studly" self to NOT be "average." I'd like to see your tallies for protein up BEFORE adjusting carbs personally. With any heavy lifting, I think 2 grams for every pound of bodyweight is NOT that far off and too high as some great "gurus" preach. The amino acid pool conversion for glycogen replenishment, etc... will aid workouts and allow you to lift to promote fat loss goals while NOT starving away muscle at the same time.

IN keeping your muscle tissue up, the increased mitochondrial ratio (i.e. - muscle is the most metabolic tissue source which usually goes in the wron direction on a "cutting" cycle) allows promotion of the carnitine shuttle, which is really your only true way of beta oxidation to decrease your fat stores.

[italionstallionl]

sorry for missing this post, i wish i would have seen it earlier

stats:
6'2"
weight 195
arms-16.25"
waist-36
chest-46

dinoiii, so basically what your saying is to increase protein intake?
would you suggest supplementing with beta alanine to increase carnosine? or maybe bcaa's during workout?

thanks

[max von]

sorry for missing this post, i wish i would have seen it earlier

stats:
6'2"
weight 195
arms-16.25"
waist-36
chest-46

dinoiii, so basically what your saying is to increase protein intake?
would you suggest supplementing with beta alanine to increase carnosine? or maybe bcaa's during workout?

thanks

Italion

do you lose weight easily cause with that low of calories I would be in trouble, If you are like me I have to keep the protien way up 2 grams like dinoii said or my body will trash my muscles

[italionstallionl]

i actually, i have been pretty much spot on the diet posted for about 4 weeks, and i havent lossed as much weight as i expected. im down a few lbs, but nothing drastic. i probably dropped weight within the first 2 weeks, and the last two weeks there has not been much of a change.


so i would say i dont lose weight easily at all.


im patient, so i'll just keep at it, results will come with time......hopefully

[snakemw]

just keep at it stallion. like you said the results will come.

[dinoiii]

Hey itallian,

Carnosine is NOT "necessary" in your situation, thereby allowing you to save money if you want to.

Alanine synthesis is adequately supplied from the BCAA metabolic pathways - namely LEUCINE. Additional glutamine may be of some benefit as well if it is not included as part of your BCAA formula.

Your pre-workout drink appears to include 20g of protein so the only question I may have is rate limited with the whey as to when you ingest it?

In general though, I AM saying to increase protein intake. At 195 pounds, ingestion of roughly double would yield 390 grams of protein, 351 of which cover basic turnover of all metabolic processes. This would do you a lot more justice in the long run. Right now, you have seen a metabolic "slowing" which is about right in your weight loss goals. This is usually the reason many people stop dieting because of the lack of success. It isn't as simple as a decrease in calories and macronutrient ratios become vital. When you drop calories alone, basal metabolic rate suffers which will ultimately stall yoru dieting process. Keeping protein up to cover the "current" metabolic needs at the same time gives you a better shot of shifting your "losing efforts" to fat loss versus simple "weight" loss, which I assume to be more your goal.

[italionstallionl]

that is my goal, i could care less what my final weight is, i would be happiest if i didnt lose any "weight" at all, just fat.

ill add some protein to my diet, do you have any suggestions on when to add it? or does it not make a big difference?

i dont really follow your question "is rate limited with the whey as to when you ingest it? " so if you could reword it, that would be great.

also, i am not currently using BCAA's but was thinking about adding them for during work out, what are your thoughts? (they do have twice as much leucine-2:1:1 ratio)

thanks again

[italionstallionl]

im going to add on, even though i havent lossed a bunch of weight per se, my wais size has dropped about 1/2-1"....im talking about my actual waist---where i wear my pants, shorts etc, NOT where i measured for my waist measurement above. my above measurement was for the largest part of my lower/mid abdomen.

[italionstallionl]

New Diet Plans
Please let me know what you guys think???? Better? Worse? Thanks

Meal 1-8:30 or 9:00
1 scoop WPI
¾ C Egg beaters
¼ C oatmeal

Cals-265
Protein-45
Carbs-18
Fat-2

Meal 2-11:00
2/3 San Infusion
5 G fish oil
2 Tbsp Lecithin

Cals-330
Protein-31
Carbs-7
Fat-19

Meal 3-1:00
7 oz chicken
Veggies (asparagus, broccoli, green beans, spinach)
Salad with ½ can tuna

Cals-225
Protein-45
Carbs-0
Fat-2

Meal 4-2:00 (pre work out)
1 scoop WPI

Cals-100
Protein-24
Carbs-1
Fat-0

Meal 4.5-during work out
15 g BCAA

Cals-60
Protein-15
Carbs-0
Fat-0

Meal 5-4:00 (post work out)
2 scoops WPI
20 g simple carbs
1/2c oats

Cals-430
Protein-48
Carbs-47
Fat-3

Meal 6-5:00-5:30
7 oz chicken
1 serving whole wheat pasta
Veggies

Cals-445
Protein-52
Carbs-44
Fat-4

Meal 7-8:00
½ C Egg beaters
1 Low Carb yogurt
Salad with ½ cup tuna

Cals-215
Protien-40
Carbs-6
Fat-2

Meal 8-11:00
2 scoops Casein Blend
5 G fish oil
2 Tbsp Lecithin

Cals-315
Protein-40
Carbs-6
Fat-13

Total
Cals-2465
Protein-361—60%
Crbs-135—22%
Fat-46—18%

[italionstallionl]

basically i just added a can of tuna, 15 g bcaa's, and 1/4 cup of all bran

[max von]

what does the Lecithin do for you I have never used it before,

did you get my PM

[dinoiii]

You likely have used components of Lecithin before if you haven't used it directly max.

It is essentially synonomous with Phosphatidylcholine which is kind of one of the principle phospholipids to a large degree (like 90% - when you buy it in commercial form unfortunately, this changes to as low as 35% PC depending on the preparation technique used as most is commercially extracted from soybeans) so it is basically used interchangeably (some would argue this though suggesting it is a complete phosphatide matrix which is a load of - well,...) the lipid is composed of choline and inositol and the hypothesis in weight loss is that as it is a major component of cell membranes, it will regulate the nutrients entering in and out of the cell. Lecithin is also retailed as an emulsifying agent, allowing fats to be dispersed when mixed with water. This is a great aid in the production of foods such as margarine, mayonnaise, chocolate and baked goods because it keeps foods from sticking to themselves and other surfaces. Lecithin is even used for industrial purposes.

Lecithin is promoted as a quick fix for weight loss, as well as many other diseases and ailments. Lecithin supplement producers claim that lecithin has a beneficial role in:

Cardiovascular health
Liver and cell function
fat transport and fat metabolism
reproduction and child development
physical performance and muscle endurance
cell communication
improvement in memory, learning and reaction time
relief of arthritis
healthy hair and skin
treatment for gallstones

None of the advertisements on the web have real scientific evidence for the effectiveness of lecithin in weight loss and fat metabolism, yet this is the supplement producers' main selling point for lecithin. The rational behind the fat metabolizing claim is due to lecithin's inherent role as an emulsifying agent. Producers claim that this characteristic of lecithin functions to break down the fat and disperses it in water and/or in our blood stream, allowing the fat to be flushed out of the body.

You do get it I am sure in certain foods egg yolk, grains (if your not a low-carber), wheat germ, fish, legumes, yeast, peanuts, soy products, etc... This is actually one of the hypothesized rationales as to why eating egg yolks alongisde their CLA content actually show improved blood lipid levels and weight LOSS with a positive body composition change.

There is no scientific research that shows that lecithin aids in weight loss. In fact, lecithin supplements may actually cause weight gain due to the fact that it contains fatty acids and is thus highly caloric (not an issue however, if you follow a ketogenic diet, etc...). There is just no validity to the rationale behind the weight loss claim. Lecithin makes sure that the fat and cholesterol that is travelling through the blood stream stays solvent in the water so that it will not attach to the artery walls. Even though lecithin does disperse fat in water and keeps fat from clogging the cardiovascular system, this does not mean that the subcutaneous fat that we associate with being overweight is just dissolved and flushed out by lecithin.

Humans get lecithin from cell production and from the nutrients in our diets. The estimated amount of lecithin in a human's diet is 50mg, which is sufficient for the body's proper functioning.

It is more reasonable to include extra lecithin in one's diet for health benefits such as decreased cholesterol levels or gallstone problems rather than for weight loss. But even research on lecithin's effects on these other ailments are inconclusive and irreplicable. Most of the scientific research conducted has been to test lecithin's effectiveness with neurological and liver diseases. Studies show conflicting results when examining lecithin's role in memory, probably due to the numerous uncontrollable and untestable variables involved with memory.

Many studies have been administered to test lecithin's effect on Alzheimer's disease. Lecithin produces the neurotransmitter acetylcholine which enables communication and signal-transmission between brain cells. Alzheimer's disease can be caused by a change in production of acetylcholine. Many speculate that an increase in lecithin will prompt brain cells to produce more acetylcholine, thus improving memory. Lecithin and choline have been tested to do this and neither has been proven to be affective. In most of these studies, a portion of subjects improved markedly, while others were not helped at all.

Lecithin "may lower cholesterol since lecithin is composed of polyunsaturated fatty acids, but studies have been inconclusive". Although it is clear that lecithin administration can be beneficial for humans with tardive dyskinesia (a neurological disorder usually experienced with long term use of antipsychotic medications in the "typical" class), and although there is reason to believe that normal memory can be influenced by the choline (found in lecithin) content of the diet, evidence available at this time does not justify the widespread us of lecithin for improved memory by the healthy general public. The only proven (AND MANY PEOPLE ON THIS FORUM KNOW MY THOUGHTS ON USING THE WORD PROOF WHEN IT COMES TO SCIENTIFIC BACKING) benefit and suggested use of lecithin or choline supplements is for those taking niacin or nicotinic acid to treat high cholesterol. The niacin treatment can deplete choline, so an increased amount of lecithin or choline is necessary in the diet.

[italionstallionl]

Dinoiii, do you think the new diet is better that the old?

thanks

[dinoiii]

I am going to obviously agree with increasing dietary intake of any sort. So I am going to say better, but I wouldn't be me if I didnt offer some sort of comments. ;-)


Comments:

(1) The BCAAs are likely a good choice, NOT for anti-catabolism per se but the glycogen replenishment offering. If it becomes cumbersome to take them at what appears "mid-workout" there is no reason I see you couldn't benefit from taking them before. I am still unclear - do you work out at 3pm or is your workout 2 hours long (basing it on your posted time frames)?

(2) The can of tuna - obviously a good cheap source of additional protein + minor additional fats. I would still probably up my fats a hair, but this is discretionary based on hormone synthesis argument. Ever considered a Sesathin-containing fat product (I use the Avant variety, but Vaporize looks solid - unfortunately let the onslaught of new "Sesamin" products ensue as the flood gates are open - be careful to check standardizations of how much lignan you are getting exactly)?

(3) The all-bran - I am not sure I see where you added it. Do your macro tallies reflect this addition?

[italionstallionl]

I generally start working out around 2 45, give or take and my workouts are about an hour

all bran is added in at breakfast, and the macros are adjusted

i will look into adding sesathin