Can I get a critique

[raymond3]

Ive been bulking for about 3 months or so now..went from 190 to 205..dont have calipers, so its hard to tell how much bodyfat Ive gained, but I would have to guess its mainly muscle. With that said, I want to do a cut now and see how Im looking. This is my diet, its about 2500-2600 calories (my maitenanace is 3100). I was at 3300 or so. Am I on the right track, or should I change something?

Meal 1: 1/2 cup of oatmeal, 1/2 cup of 1% milk, 1 scoop of protein
Meal 2: 2 slices of ww bread, 1 tablespoon of natty peanut butter, 1 cup of 1% milk
Meal 3: Pwo shake, exta protein (after workout)
Meal 4: ww pita, 1 slice of provolone, 5 oz of boars head chicken breast
Meal 5: 5 oz of extra lean ground beef or 1 can of tuna, apple, and almonds.
Meal 6: Protein shake- water, 1 scoop of protein, 1/2 banana.
Meal 7: Romaine lettuce or spinach, 5 oz chicken breast, olive oil
Meal 8 (before bed): Casein protein, 1 cup 1 % milk, 1 tablespoon natty peanut butter

Workout- 5x5 compounds Mon, Wed, Fri
Cardio: 20 min of hiit Tues, Thur, and 30 min of medium intesity on Sat.

Supps: mulitvitamin, fish oil, ZMA, CEE creatine, and an ECA stack.

[Faraz421]

Well, maybe watch the dairy intake, milk three times, along with cheeses too, so im sure you'll meet your calcium req. but that lactose sugar may not be ideal for cutting, but thats picking it apart (besides, some people disagree and wouldn't worry about it, i'd be one).

Food choices are good, but try adding some more veggies, and a variety of them too!

Try it out for a while, make adjustments as you see fit, best of luck.

[RipStone]

Originally posted by raymond3:
Ive been bulking for about 3 months or so now..went from 190 to 205..dont have calipers, so its hard to tell how much bodyfat Ive gained, but I would have to guess its mainly muscle. With that said, I want to do a cut now and see how Im looking. This is my diet, its about 2500-2600 calories (my maitenanace is 3100). I was at 3300 or so. Am I on the right track, or should I change something?

Meal 1: 1/2 cup of oatmeal, 1/2 cup of 1% milk, 1 scoop of protein
Meal 2: 2 slices of ww bread, 1 tablespoon of natty peanut butter, 1 cup of 1% milk

LOSE THE MILK HERE AND ADD A LEAN PROTEIN SOURCE LIKE TUNA, CHICKEN BREAST, ETC

Meal 3: Pwo shake, exta protein (after workout)

WHAT'S IN THE PWO SHAKE?

Meal 4: ww pita, 1 slice of provolone, 5 oz of boars head chicken breast

LOSE THE CHEESE....DOESNT PROVIDE MUCH NURTRIONAL VALUE.

Meal 5: 5 oz of extra lean ground beef or 1 can of tuna, apple, and almonds.
Meal 6: Protein shake- water, 1 scoop of protein, 1/2 banana.
Meal 7: Romaine lettuce or spinach, 5 oz chicken breast, olive oil
Meal 8 (before bed): Casein protein, 1 cup 1 % milk, 1 tablespoon natty peanut butter

Workout- 5x5 compounds Mon, Wed, Fri
Cardio: 20 min of hiit Tues, Thur, and 30 min of medium intesity on Sat.

Supps: mulitvitamin, fish oil, ZMA, CEE creatine, and an ECA stack.

looks pretty good IMO. do you know the macro breakdown? also, i put a few suggestions in the quote in CAPS. finally, add more veggies really anywhere during the day.

[raymond3]

Thanks Faraz...I know about the veggies, thats a my biggest weakness. I need to learn to like them more. I also heard about too much milk, but I will run with the 2 cups of 1% for awhile and see how I do...I will probably drop the milk with the oatmeal. It comes out to about a 40/30/30 ratio.

[raymond3]

Originally posted by RipStone:

quote:

---

Originally posted by raymond3:
Ive been bulking for about 3 months or so now..went from 190 to 205..dont have calipers, so its hard to tell how much bodyfat Ive gained, but I would have to guess its mainly muscle. With that said, I want to do a cut now and see how Im looking. This is my diet, its about 2500-2600 calories (my maitenanace is 3100). I was at 3300 or so. Am I on the right track, or should I change something?

Meal 1: 1/2 cup of oatmeal, 1/2 cup of 1% milk, 1 scoop of protein
Meal 2: 2 slices of ww bread, 1 tablespoon of natty peanut butter, 1 cup of 1% milk

LOSE THE MILK HERE AND ADD A LEAN PROTEIN SOURCE LIKE TUNA, CHICKEN BREAST, ETC

Meal 3: Pwo shake, exta protein (after workout)

WHAT'S IN THE PWO SHAKE?

Meal 4: ww pita, 1 slice of provolone, 5 oz of boars head chicken breast

LOSE THE CHEESE....DOESNT PROVIDE MUCH NURTRIONAL VALUE.

Meal 5: 5 oz of extra lean ground beef or 1 can of tuna, apple, and almonds.
Meal 6: Protein shake- water, 1 scoop of protein, 1/2 banana.
Meal 7: Romaine lettuce or spinach, 5 oz chicken breast, olive oil
Meal 8 (before bed): Casein protein, 1 cup 1 % milk, 1 tablespoon natty peanut butter

Workout- 5x5 compounds Mon, Wed, Fri
Cardio: 20 min of hiit Tues, Thur, and 30 min of medium intesity on Sat.

Supps: mulitvitamin, fish oil, ZMA, CEE creatine, and an ECA stack.

looks pretty good IMO. do you know the macro breakdown? also, i put a few suggestions in the quote in CAPS. finally, add more veggies really anywhere during the day. [/quote]Thanks ripstone..I can drop the cheese, thats no issue (although it would drop the calories somewhat). My PWO, I have at my gym...its basically, a little fruit juice (apple, mango), water, banana, and two scoops of protein.

The macro breakdown is pretty close to a 40/30/30...the one thing I am having problems with is meal 2...are you saying to have chicken or tuna with the ww bread and peanut butter? Or do you have another suggestion for that meal...I am attempting to keep the carbs low, but not too low to where its counter-productive. Thanks for your comments.

[OldGuy]

Nice gains, ray. Diet looks good. Nothing to add or change that the others haven't already said. Except go out and spend $20 on some calipers.

[raymond3]

Thanks Oldguy...yeah Ive been thinking about it. I gained 15 pounds (190-205)...visually I still look pretty lean and my pants arent much tighter. Im sure I gained a few pounds of fat, but I guess with the muscle size, it off sets it. I am going to try to figure out something else for my meal 2..

BTW, Old Guy, I'll be heading up your way next month. Going to visit my family and my wife's family. Not sure about Queens, but I will be in Uptown Manhanttan, Staten Island, and up the palisades prkwy.

[OldGuy]

BTW, Old Guy, I'll be heading up your way next month.

I'll alert security. [img]tongue.gif[/img]

Check this out.

http://www.bodybuilding.com/store/acc/fattrack.html

[raymond3]

Lol, let em know, it will be Oct 20th

Hey thanks for the link, I am going to order that now..only 3 spots and digital, cant beat that. I think its time I break down and get one..will be alot easier to track bf that way.

I am going to think of another option and post it for meal 2..

[RipStone]

ray- for PWO, this is the one meal of the day where you dont have to worry about having carbs. IMO have your biggest carb hit with this meal. aim for a 2:1-4:1 carb to protein ratio. so instead of having all your carbs come from fruit, add another carb source such as oats.

for meal 2, yea something like chicken, tuna or any lean animal protein source with the natty pb and whole wheat bread is what i am suggesting. i figured this would help solve the milk "issue". plus, with milk you are having more carbs(1 cup of skim milk is 13g of carbs, 9g of protein, and 90 cals). while 3.5oz of chikcen breast is something like 25g of protein, 150cals, and literally almost 0 carbs.

[raymond3]

Hey Rip, I eat chicken two other times during the day...for meal 2, what if I eat a can of tuna and some almonds..think that would work?

I know the issues with tuna, so I am going to buy the chunk lite, instead of solid white. I am also going to drop the cheese with the pita...how does that look? Thanks again.

[RipStone]

Yea, tuna, almonds, and ww bread sounds like a great meal. Maybe some veggies too [img]smile.gif[/img]

[raymond3]

Ok cool...appreciate it.