I've been eating alot healthier as of lately and have decided to start following a set diet. Im hoping to hold onto as much muscle mass as possible, while dropping 2-3% bodyfat.

Meal 1- 1 cup oats (mixed with natty pb), 1 scoop whey
Meal 2- 2 cans tuna, almonds
Meal 3 (post-workout)- 2 scoops WPI, 40g waxy maize
Meal 4- Chicken or Salmon, veggies
Meal 5- 1 scoop Casein, 2 scoops natty PB

Im planning on carb cycling to see how it works for me. Im going to use this diet for the weekdays, and double my carb intake on the weekend.

Does anyone have any input/suggestions to make my diet better? Any help is appreciated

Might want to throw in a pre-workout shake in there. I think the diet looks really good however I think you may be too low on calories. If you're planning on carb-cycling (awesome diet) you should add an extra meal or two in there that's high protein. Carb cycling makes you lose weight both by a reduced calorie intake and also through ketosis so a cut in calories doesn't have to be as pronounced as with other diets. Try to figure ou how much you need to maintain body weight and then cut that by about 300-500 kcal a day, any more than that and you risk slowing your metabolism or burning muscle. Also make sure that even if you don't do a pre-workout shake you might want to mix some BCAAs with a little gatorade or water to sip during your workout and spare some muscle.

Here's the formula for you BMR (basic metabolic rate)

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

Or

BMR = 66 + ( 13.7 x weight in kilos ) + ( 5 x height in cm ) - ( 6.8 x age in years )

then if you work out 3-5 days multiply this by 1.55 and that's your number, if you work out 6-7 days you multiply by 1.75.

Also with carb-cycling you want to get 1.5g to 2g of protein per pound of bodyweight. When I did it I would carry a little zip-lock with chicken in it and try to have a breast every 2-3 hours with a few almonds to add a few cals and keep my intake from going to low.

Combine your diet with cardio every day and some thermos and you should get ripped pretty quick.

yup, most being protein hopefully since he's doing the carb cycle thing.

u need at least a couple scoops of whey the times u are having 1 scoop.....food is better for cutting tho. 7 meals would help. ur 5 isnt cutting it

Crazy low man...I did the carb cycling thing and it worked like a charm. My days looked like this:

Monday - Low carbs
Tuesday - Low carbs
Wednesday - Higher Carbs
Thursday - Low carbs
Friday - Low carbs
Saturday - Higher Carbs
Sunday - Depending on how I felt either high or low carb

I didn't count PWO carbs in my daily intake and tried to keep low carb days below 100. Combined with HIIT, dropped nice amount of BF.

how did this work out for you? looks pretty much like my diet in jan/feb except i mixed it up a bit every day with a different kind of lean meat. definitely toned up.

Solid Protein has the best Thermogenic effect then anything! So I would go for whole protein sources like, Egg whites or Egg Beaters, Lean Cut steak, Chicken Turkey, 97/3 extra lean ground beef. You can get enough protein for your daily needs when you are cutting. I feel Whey protein and all the protein powders and bars are for when you are uping the calories and bulking. Just trying to get above and beyond your mantenance level of protein. But I'm not saying whey is bad for cutting or whatever, Post workout or post cardio, whey is great. After any gym time really. But I ould try to limit the whey and keep solid protein when cutting.

Hey guys, im just wondering if you could critique my cutting plan. At the moment im around 190lbs and hoping to lose some bodyfat and get more ripped. My eating schedule follows the pattern below:

Meal 1- Pre Breakfast - 1 Scoop Whey Protein, Banana
Meal 2 - Breakfast - 1 whole egg, 2 egg whites, oats or wholegrain muffin with honey
Meal 3- Pre- Workout - 1 Scoop Whey Protein, Possible piece of fruit
Meal 4 -Post Workout - 1 Scoop Whey Protein, Red Meat with Potato (or rice) most of carbs consumed this meal and breakfast
Meal 5 - Dinner - Chicken, Turkey, Salmon with Veggies
Meal 6 - 1 Scoop Caesin Protein

Along with the above im supplementing at the moment, l-carnitine with my whey protein shakes around 2gz. Aswell im taking caffeine tablets in the morning 200mgz and about 1 hour before i workout. If i workout in the morning than i just take the 1 caffeine tablet in the morning. Im also taking 500mgz of green tea extract before my second meal and dinner. I recently bought recreate and am taking that aswell but im starting to think it might be to much caffeine with the caffeine tablets.

My training schedule involves:

Day 1 - Chest-Abs and 20min High intensity cardio
Day 2 - Back
Day 3 - Legs
Day 4 - Shoulders, Traps and Abs and 20min High intensity cardio
Day 5 - Biceps and Triceps

Im doing about 5-7 exercies each of those days involving 5 sets.

Do you guys see any problems with that or should i continue with it?

slack on teh shakes and eat more food, shakes are to cover the gap left in your diet, not fill up your diet. in 6 meals, 4 of them contain a shake...

which protein shake would you take out of my diet (breakfast, pre, post, night)? most of the protein shakes i consume are with food so its not a substitute directly for food its just to get more protein into my diet. I naturally cant eat as much as is recommended. especially now that im trying to cut down its hard to find things to eat throughout the day while trying to keep a high protein-low carb diet.

But yah im willing to suggestions, thats just what ive come up with from some of the stuff ive read, aswell i usually the morning and prework shake is usually combined. As alot of time i wake up in the morning have a shake, eat then go train. So usually only having 3 protein shakes a day