My Cutting Diet!!!!

LiamONeill

Hey just thought I'd post my diet to see what you guys (and girls) think of it...
Starting Weight: 96 kg
Bodyfat:12.8%
Goal:6% (yeah i know high hopes etc..)

9.00:4 Eggs
11.00:50g protein (shake)
14.00:50g protein (shake)
17.00:Chicken Breast
19.00(Post-Training): Universal Real Gains Shake(50g protein, 500 cal)
22.00:Chicken Breast

Total Approx.:1900cal 250g protein F'all carbs

I'm supplementing with creatine (Post W.O.), multivitamins and fish oil and a fibre supplement. I know this diet is devoid of veg but I can't stand them. Multivits and fibre do the trick nicely..Who needs phytochemicals anyway..Oh btw every 9 days I have a moderate carb day to top up my gylcogen. I'll keep posting and maybe in 12 weeks time I'll post some before and after pics..

RonanC

Where to start

Not enough whole foods - eating that many liquid meals will mean you'll be starving between meals because of whey's quicker absorbtion time.

That Universal shake is not meant for post-workout. Aside from the fact that you don't really want malto when you're cutting, it contains a considerable amount of fat (albeit MCTs, but still...). Have whey + your creatine here instead.

Where's are the fats? Eating enough (~50-60g per day) will keep you sated longer, along with the myriad of benefits that come with them.

Your macros seem to be off - 1900kcals? With 250g P, where's the other 900 coming from? Even at 360kcal from carbs from the shake, it doesn't add up.

1900kcals daily is much too less for someone your weight anyway. If you're doing this without the aid of drugs I would imagine there'll be a considerable amount of muscle loss aswell.

At that severe a cut in carbs at your weight, you should be doing a substantial carb up more frequently. Once a week for example.

LiamONeill

The reply is much appreciated. On the point of me being too hungry due to having so many liquid meals I can reply by simply saying I am not! I'd would say this is probobly due to the fact I have recently gone from eating 3 meals per day to six.(also the ephedra I stocked up on prior to the ban might have something to do with it... ). Besides I never said I have whey protein shakes, just protein shakes.They are 70% casein 30% whey so they wouldn't have a very fast absorbtion rate.

You say that the fat in my shakes is undesirable but MCT's are invaluble when on a very low carb diet (read Bodyopus by Dan Duchaine). It also contains flakseed oil another very healthy fat. Besides I wouldn't call 6g per serving a "considerable" amount! You say to have more fat but I am getting 250% of my R.D.A. of E.F.A. from my supplements - any other fat in my diet would probobly be saturated - not good in almost any situation.

My 1900 calories comes from 250g protein, the fat in my cod liver oils and my eggs and the carbs in my P.W.O. shake and in the sugars from my creatine drinks. I didn't just randomly decide on 1900 calories, I got that figure from trial and error - I have no problem building and maintaining muscle however I sometime have a hard time shifting the fat. I have got down to 7% before on this diet while maintaining my strength and even increasing my squat! Probobly because I started using creatine while on the diet. The reason I don't carb up that often is because again, through trial and error I have learned I don't need to. I only really do it to stop my metabolism from slowing down. When I'm finished cutting I will increase my calories by 300 per week until I get to 4000. Wow I think that's my longest post yet!

RonanC

LiamONeill wrote:

You say that the fat in my shakes is undesirable but MCT's are invaluble when on a very low carb diet (read Bodyopus by Dan Duchaine).

Post workout they are as it will slow down both the digestion and absorption of carbohydrates and proteins.

MCTs are useful on any diet as they are significantly decrease bodyfat accumulation by increasing fatty acid oxidation vis a vis storage, which results in an increase in energy expenditure. Compared to long chain triglycerides, their oxidation is not reduced in those susceptible to shortfalls in this area i.e. they're especially useful in people prone to fat gain.

Trust me, even though ephedrine does have some minor anti-catabolic properties, at 9 days of 1900kcals without a refeed there will be some muscle loss.

Your approach seems to be an erratic mixture of various dieting protocols. You're not going low enough for keto, and don't appear to be depleting glycogen enough to increase FFA oxidation to an optimal level (which is what you want).

Bodyopus has since been significantly updated by Lyle McDonald into "Ultimate Diet 2.0" and is quite possibly the best book ever written about dieting into sub 10% levels?