Thread: Change to my diet - Cutting Diet

7:30am – 2km morning run will track time and try beat everyday, or do HIIT.

8:30am - A cup of Oats (porridge) mixed in with 1 Scoop low carb whey, 10g BCAA
Multi V, Fish Oil tablets

10:30am - Grilled chicken patties + salad (1 cucumber, 1 carrot), approx 10 almonds

1:00pm - Steamed Chicken/ Steamed Veggies

2:00pm - green tea

3:30pm - Large Tuna (185g) john west in olive oil, will drain most the oil

5:30pm – Can of mixed beans and a apple

5:45pm - pre workout – Jack3d

7:30pm - post workout – 100% optimum whey with water, 10g BCAA

10:00pm - Some cottage cheese + 20 Almonds

* Carb up one day a week - just add extra serves of rice to lunch

* One cheat meal once a week - norm sunday lunch

Let me know if this is ok now, been trying to get it good, going to be starting it the week after next (going overseas for a week).

I would be inclined to include EFAs with every meal.

If you are having a cheat meal once a week you probably don't need a carb up as well, one or the other IMO.

Do you make the Grilled chicken patties yourself?

I am REALLY wary of any chicken product processed to this degree. Much rather a chicken breast.

Originally Posted by Myst

I would be inclined to include EFAs with every meal.

If you are having a cheat meal once a week you probably don't need a carb up as well, one or the other IMO.

Ok so ill include some Flax seed with my meals and take out the carb up day.

Stupid one, but Flax Seed i can get in tablets right? (anyone know how much they are roughly)

Originally Posted by ClownBoy

Do you make the Grilled chicken patties yourself?

I am REALLY wary of any chicken product processed to this degree. Much rather a chicken breast.

Yeah they will be home made.

Just use olive oil or fish oil tabs ;)

Originally Posted by Myst

Just use olive oil or fish oil tabs ;)

Oh ok, too easy then, fish oil it is.

- fasted cardio, albeit intensely, is the devil
- have the shake before it, not after...you're not causing muscle damage there
- what is jacked? a lot here are on it...
- to make optimal, move oats to pre wts workout and have an egg/veggie breakfast
- if you're still having oats and fruit then you won't need a carb up really but if you do add the rice to peri workout sometime, not at lunch where it isn't required for anything
- cheats are best had on training days and again around training time

looks good, though is there definitely enough protein? how much do you weigh?

Originally Posted by swans05

- fasted cardio, albeit intensely, is the devil
- have the shake before it, not after...you're not causing muscle damage there
- what is jacked? a lot here are on it...
- to make optimal, move oats to pre wts workout and have an egg/veggie breakfast
- if you're still having oats and fruit then you won't need a carb up really but if you do add the rice to peri workout sometime, not at lunch where it isn't required for anything
- cheats are best had on training days and again around training time

- The eating before or after cardio is personal pref i think, dont think there is any prof either way, but cause ive just woken up and the body is starving ill change around, makes sense.
- Jack3d is a pre workout booster, do a google search lots of info on it, great stuff :)
- Will leave the oats for morning, as i like to take the Jack3d on a light stomach
- Will take a cheat before workout and im not having a carb up day anymore

Originally Posted by croft1010

looks good, though is there definitely enough protein? how much do you weigh?

Weigh about 79kg im 173cm

7:25am - A cup of Oats (porridge) mixed in with 1 Scoop low carb whey,
Multi V, Fish Oil tablets

7:30am – 2km morning run will track time and try beat everyday.

10:30am - Grilled chicken patties + salad (1 cucumber, 1 carrot), approx 10 almonds

1:30pm - Steamed Chicken/ Steamed Veggies

2:30pm - green tea

3:30pm - Can of mixed beans and a apple

5:30pm – Large Tuna (185g) john west in olive oil, will drain most the oil

5:45pm - pre workout – Jack3d

6:15pm – BCAA During workouts

7:30pm - post workout – 100% optimum whey with water

10:00pm - Some cottage cheese + 20 Almonds

* One cheat meal once a week – before Friday workout


Changed up a bit, food before cardio, trying to have protein every 3 hours, and changed my tuna to before workout 5:30 ( will see how it works with the jack3d)

Changes made below. I think you need some EFA's with every meal.

It would also be beneficial for you to list your macros for the day and a total calorie intake.

Originally Posted by daking_09

7:25am - A cup of Oats (porridge) mixed in with 1 Scoop low carb whey,
Multi V, Fish Oil tablets

7:30am – 2km morning run will track time and try beat everyday.

10:30am - Grilled chicken patties + salad (1 cucumber, 1 carrot), approx 10 almonds

1:30pm - Steamed Chicken/ Steamed Veggies Add some almonds here also

2:30pm - green tea

3:30pm - Can of mixed beans and a appleReplace this with a ruby red grapefruit or 100g blueberries, dtich the mixed beans

5:30pm – Large Tuna (185g) john west in olive oil, will drain most the oilLeave the olive oil in, try and get EFA's with every meal

5:45pm - pre workout – Jack3d How many carbs does this contain?

6:15pm – BCAA During workouts

7:30pm - post workout – 100% optimum whey with water Add in EFA's here

10:00pm - Some cottage cheese + 20 Almonds

* One cheat meal once a week – before Friday workout


Changed up a bit, food before cardio, trying to have protein every 3 hours, and changed my tuna to before workout 5:30 ( will see how it works with the jack3d)

For your weight, it looks pretty good... Im 20 kg's heavier, here is my diet. Losing a few kilos of fat with no muscle loss...

Yeah will add the EFA's just forgot to write it in.

What do you mean by list macros? and i got no idea how to calculate total calories.

Why the grapefruit or bluberries?

And not sure about carbs for jack3d, there was nothing about it on label.

Originally Posted by Myst

Changes made below. I think you need some EFA's with every meal.

It would also be beneficial for you to list your macros for the day and a total calorie intake.