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  1. #1
    M&S Power User Nicksix's Avatar
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    Default Slow cutting diet, any advice? :)

    Here's my Diet and macro's...any advice would be greatly appreciated!
    6:00am
    1 scoop USN 100% whey protein
    2 slice ww toast

    7:15am
    Pre workout – 1MR

    8:30am
    1 serving USN Diet Fuel

    9:30am
    1 banana
    3 egg whites
    100g plain yoghurt
    50ml skim milk
    2 tblspn peanut butter
    40g oats

    12:00am
    1 chicken breast
    2 ww bread
    10g mayonnaise lite
    12 almonds

    3:00pm
    1,5 chicken breast
    50g raw baby spinach
    50g cottage cheese
    1 medium potato

    7:00pm
    1 serving USN Diet Fuel

    9:00pm
    1 chicken breast
    1 medium potato
    Steamed broccoli

    10:15pm
    100ml skim milk

    Total Calories - 2810
    Carbs - 298g Protein - 259g Fats - 47g
    C/P/F - 45/38/17

    Required Calories - 3269

    What you think?
    Last edited by Nicksix; 05-28-2014 at 06:28 AM.
    Everything wrestling, BJJ, Muay Thai, Boxing & MMA.
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  2. #2
    Time To Rebound! LayzieBone085's Avatar
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    Default

    There is no real reason to eat 8x a day. Eating more frequently is worse for muscle protein synthesis, so i would consier dropping your meal frequency
    How much do you weight?
    What is your height?
    What is your goal?
    Your fats are pretty low for your caloric intake and it does not seem like you have adequate omega 3's, i would also add in some fruit

    seems like protein is way too high unless you are around 250 pounds
    Team ScoobyPrep

  3. #3
    M&S Power User Nicksix's Avatar
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    Default

    Quote Originally Posted by LayzieBone085 View Post
    There is no real reason to eat 8x a day. Eating more frequently is worse for muscle protein synthesis, so i would consier dropping your meal frequency
    How much do you weight?
    What is your height?
    What is your goal?
    Your fats are pretty low for your caloric intake and it does not seem like you have adequate omega 3's, i would also add in some fruit

    seems like protein is way too high unless you are around 250 pounds
    Thanks for the response.
    2 of those meals are PWO shakes (Diet Fuel), I probably should've also mentioned that I am currently taking 4000mg salmon oil daily as well as a joint supplement.
    I usually weight train 4 times a week, and train MMA or BJJ 4-6times a week. I also aim to do 1 run a week over 5km. Im an avid surfer so if the waves are good then I will fit a surf in
    Im 6ft 1inch and 94kg's. My current goal is to slowly cut down to 85kg's with as little muscle loss as possible. I need to be fit for grappling comps starting at the end of September.

    As mentioned in my first post my calculated BMR is 3269 calories.
    After considering your advice perhaps I should reduce my protein at 3pm to 1 chicken breast and add the caloric equivalent in avocado?
    Everything wrestling, BJJ, Muay Thai, Boxing & MMA.
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  4. #4
    Time To Rebound! LayzieBone085's Avatar
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    Default

    You could easily drop protein to 210-225g at your weight and increase your fats/carbs.
    Again you could lower your meal frequency, there is no need to eat every 2-3 hours it is actually worse for muscle protein synthesis:

    http://www.biolayne.com/wp-content/u...-Tech-2008.pdf
    http://www.slideshare.net/biolayne/o...nd-muscle-mass

    With your activity keep your kcals as high as possible while losing:

    If Cutting Read the following:

    http://www.bodyrecomposition.com/fat...ss-part-1.html
    http://www.bodyrecomposition.com/fat...ss-part-2.html

    I highly suggest you read here regarding your diet:

    http://www.bodyrecomposition.com/fat...ts-part-1.html
    http://www.bodyrecomposition.com/fat...ts-part-2.html

    And also my article regarding fatloss on the site:

    http://www.muscleandstrength.com/for...Look-Your-Best
    Team ScoobyPrep

  5. #5
    M&S Power User Nicksix's Avatar
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    Default

    Quote Originally Posted by LayzieBone085 View Post
    You could easily drop protein to 210-225g at your weight and increase your fats/carbs.
    Again you could lower your meal frequency, there is no need to eat every 2-3 hours it is actually worse for muscle protein synthesis:

    http://www.biolayne.com/wp-content/u...-Tech-2008.pdf
    http://www.slideshare.net/biolayne/o...nd-muscle-mass

    With your activity keep your kcals as high as possible while losing:

    If Cutting Read the following:

    http://www.bodyrecomposition.com/fat...ss-part-1.html
    http://www.bodyrecomposition.com/fat...ss-part-2.html

    I highly suggest you read here regarding your diet:

    http://www.bodyrecomposition.com/fat...ts-part-1.html
    http://www.bodyrecomposition.com/fat...ts-part-2.html

    And also my article regarding fatloss on the site:

    http://www.muscleandstrength.com/for...Look-Your-Best
    Ah, great stuff Thanks for the articles. Teaching a man to fish
    Everything wrestling, BJJ, Muay Thai, Boxing & MMA.
    Full time Super Saiyan.

 

 

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