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  1. #1
    M&S Power User Nicksix's Avatar
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    Default Performance diet - slow cut

    Hey guys,

    Due to the recent birth of my daughter I haven't been able to train much and have neglected my diet and have fallen into massivelybinging on sugar.
    My energy levels have been at an all time low, my stomach aches constantly and my mood has been awful.
    Please could you critique my new diet that I will be starting this week while getting back into the gym.
    Would you reccomend doing Dougs 4 Day Split during this time?
    I will be training MMA 2-3 times a week as well (If my daughter allows )
    Current supplements:
    Optimum Nutrition Opti-Men
    Optimum Nutrition Gold standard 100% whey
    Universal Animal Stak
    Universal 100% Beef aminos
    USN Fast Grow Anabolic
    Lots of coffee

    My BMR - 3150 calories

    1:00am
    1 scoop Optimum Nutrition Gold Standard 100% whey protein
    250ml full cream milk
    Calories - 271
    Carbs – 14g Protein – 32g fat – 10g
    CPF % - 22/47/31

    8:15am
    1 scoop Optimum Nutrition Gold Standard 100% whey protein
    Water
    ¾ Cup oats (cooked)
    Calories - 259
    Carbs – 25g Protein – 30g fat – 4g
    CPF % - 40/47/13

    12:00am
    1 chicken breast
    2 ww bread
    10g peri-peri mayonnaise lite
    10 almonds
    Calories - 612
    Carbs – 57g Protein – 48g Fat – 13g
    43/36/21

    3:00pm
    200g Wholewheat macaroni
    160g Ostrich mince
    40g steamed vegies
    Calories – 436
    Carbs – 57g Protein – 46g Fat – 3g
    52/42/6

    5:00pm
    Workout

    6:00pm
    1 serving Fast Grow Anabolic
    Calories – 570
    Carbs – 81g Protein – 53g Fat – 3g
    58/37/5

    7:00pm
    1 chicken breast
    200g brown rice
    Steamed broccoli
    Calories – 380
    Carbs – 50g Protein – 40g Fat – 2g
    53/43/4

    9:20pm
    1 scoop Optimum Nutrition Gold Standard 100% whey protein
    250ml Full Cream milk
    Calories - 271
    Carbs – 14g Protein – 32g fat – 10g
    CPF % - 22/47/31


    Total Calories – 2800
    Carbs – 298g Protein - 281g Fat – 45g

    Last edited by Nicksix; 03-23-2017 at 03:14 PM.
    Everything wrestling, BJJ, Muay Thai, Boxing & MMA.
    Full time Super Saiyan.

  2. #2
    Just joined M&S fitbit's Avatar
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    Default

    Quote Originally Posted by Nicksix View Post
    Hey guys,

    Due to the recent birth of my daughter I haven't been able to train much and have neglected my diet and have fallen into massivelybinging on sugar.
    My energy levels have been at an all time low, my stomach aches constantly and my mood has been awful.
    Please could you critique my new diet that I will be starting this week while getting back into the gym.
    Would you reccomend doing Dougs 4 Day Split during this time?
    I will be training MMA 2-3 times a week as well (If my daughter allows )
    Current supplements:
    Optimum Nutrition Opti-Men
    Optimum Nutrition Gold standard 100% whey
    Universal Animal Stak
    Universal 100% Beef aminos
    USN Fast Grow Anabolic
    Lots of coffee

    My BMR - 3150 calories

    1:00am
    1 scoop Optimum Nutrition Gold Standard 100% whey protein
    250ml full cream milk
    Calories - 271
    Carbs – 14g Protein – 32g fat – 10g
    CPF % - 22/47/31

    8:15am
    1 scoop Optimum Nutrition Gold Standard 100% whey protein
    Water
    ¾ Cup oats (cooked)
    Calories - 259
    Carbs – 25g Protein – 30g fat – 4g
    CPF % - 40/47/13

    12:00am
    1 chicken breast
    2 ww bread
    10g peri-peri mayonnaise lite
    10 almonds
    Calories - 612
    Carbs – 57g Protein – 48g Fat – 13g
    43/36/21

    3:00pm
    200g Wholewheat macaroni
    160g Ostrich mince
    40g steamed vegies
    Calories – 436
    Carbs – 57g Protein – 46g Fat – 3g
    52/42/6

    5:00pm
    Workout

    6:00pm
    1 serving Fast Grow Anabolic
    Calories – 570
    Carbs – 81g Protein – 53g Fat – 3g
    58/37/5

    7:00pm
    1 chicken breast
    200g brown rice
    Steamed broccoli
    Calories – 380
    Carbs – 50g Protein – 40g Fat – 2g
    53/43/4

    9:20pm
    1 scoop Optimum Nutrition Gold Standard 100% whey protein
    250ml Full Cream milk
    Calories - 271
    Carbs – 14g Protein – 32g fat – 10g
    CPF % - 22/47/31


    Total Calories – 2800
    Carbs – 298g Protein - 281g Fat – 45g

    look at the evening meal, 200g brown rice have more carbs and calories.. isn't it..?

    Išsiųsta naudojantis Lenovo TB2-X30L Tapatalk 4 Lt

 

 

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