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rm7vlad
02-20-10, 12:24 pm
I finished bulking 2 months ago and then I went on a month vacation. I was taking a brake from lifting and supplements during that time. When I got back I decided to maintain sort of come back to lifting...So now I'm back and full of strength!
I looked at my recent pics and decided that I need to cut down a little bit.

I decided to follow SviVation Cut Diet program (Game Over, vol. 4).

My stats:

Height: 5'10"
Weight: 190 lb
Bodyfat: 9-10%

My current diet:

I can't afford to eat egg white so I'd just eat 3 whole eggs and 6 almonds for my fat intake and add either fish or chicken for protein.
But I'm not sure if I should do it or just stick with one whole egg and add more meat of fish to replace egg whites?

Meal 1
12 egg whites
1 whole egg
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
1 tbsp peanut butter or 18 almonds
6.5 oz PEELED ruby red grapefruit or 99g blueberries
49g protein, 30g carbohydrates, 20g fat

Meal 2
2.5 scoops Whey Protein
2 tbsp peanut butter
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
49g protein, 15g carbohydrates, 20g fat

Meal 3
7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna
(albacore packed/canned in water)
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
2 tbsp peanut butter or 18 almonds
49g protein, 15g carbohydrates, 20g fat

Meal 4
7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna
(albacore packed/canned in water)
1 1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
2 tsp peanut butter or 18 almonds
49g protein, 15g carbohydrates, 20g fat

Meal 5
7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna
(albacore packed/canned in water)
24 almonds
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
49g protein, 15g carbohydrates, 20g fat

Meal 6
2.5 scoops Whey Protein
1 cup steamed Broccoli or green beans or 8 oz steamed asparagus
4 oz avocado or 18 almonds
6.5 oz PEELED ruby red grapefruit or 99g blueberries

49g protein, 30g carbohydrates, 20g fat
Protein – 294g = 1176 Calories, Carbohydrates (not including Carbohydrate night) –
120g = 480 Calories, Fat – 120g = 1080 Calories

Total Calories – 2736 Calories NON-carbohydrate night
Total Calories – 3316 Calories – Carbohydrate nights

Every 18th meal is the Carb meal. It is the last meal and it replaces Meal 6. The
Carb Meal must be eaten in this order:

1.5 cups steamed green beans or 12 oz asparagus = 15g carbohydrates
¾ cup oatmeal (measured dry then add water and microwave) = 45g carbohydrates
6.5 oz PEELED ruby red grapefruit or 99g blueberries = 15g carbohydrates
¾ tbsp honey = 15g carbohydrates
4-6 packets splenda for sweetening
18 almonds = 15g fat
8 oz sweet potato = 60g carbohydrates
2 tbsp peanut butter or almond butter = 15g fat
4-6 packets splenda for sweetening

150g Carbohydrates = 600 Kcals, 30g Fat = 270 Kcals


Carbohydrates: all equal to ~15g carbs
* Baked Sweet potato (no skin) – 57gg or 2 oz
* Yams (no skin) - 57g or 2 oz
* Oatmeal (Instant) - ¼ cup or 20g
* Rolled Oats - ¼ cup or 20.25g
* Steel Cut Oats, dry - 1/8 cup or 20g
* Honey - ¾ tbsp or 15.8g
* Grapefruit - 6.5 oz or 184g
* Raisins - 2 tbsp or 18.5g
* Orange - 3.5 oz or 99g
*Blueberries – 3.5 oz or 99g

Other than orange and grapefruit, these carb sources are meant for the Carb Meal and
CANNOT be interchanged. The Carb Meal is designed as laid out for a reason and this is
not a meal that can be changed when seeking optimal results.

Vegetables: all equal to ~5g carbs
* Asparagus 4 oz or 113 g
* Broccoli 78g or ½ cup
* Green Beans 62.5g or ½ cup
* Onions 53g or 1/3 cup
* Spinach 125g or 2/3 cup
* Celery 120g or 4.25 oz
* Cucumber 156g or 5.5 oz
* Green onions 50g or 1.75 oz
* Mushrooms 78g or 2.5 oz
* Tomato 90g or ½ cup
* Salad greens (lettuce, romaine) 165g or 3 cups
Protein: All equal to ~7g protein
* Chicken breast (white meat) boneless/skinless - 1 oz or 28.35g
* Turkey breast (LEAN) - 1 oz or 28.35g
* Fresh fish (cod, haddock, halibut, tuna in water), tilapia - 1 oz or 28.35g
* Egg whites - 2 or 67g
* Egg Beaters - ¼ cup or 2.15 oz or 61g
* Lean Sirloin/fillet - ¾ oz or 21.25g
Fats: all equal to ~5g fat
* Avocado - 1 oz or 28.35g
* Almonds (dry roasted) - 1/3 oz or 1 tbsp or 8.6g (~6 pieces)
* Enova oil - 1 Tsp or 4.5g
* Oil (olive or canola, Enova) - 1 tsp or 4.5g or 0.16 oz
* Peanuts - 1/3 oz or 9.36g (~10 pieces)
* Peanut/Almond butter (smooth or crunchy) - 2 tsp or 0.38 oz or 10.6g
* Salad dressing (Light, reduced-fat) - 2 Tbsp or 30g
* Smart Balance spread - 1 tbsp or 14g
* Walnuts - 1Tbsp or 1/4 oz or 7.5g

My supplements:

Whey Protein
Animal Pak
Animal Cuts
Animal Pump
Universal EAA Stack
UniLiver

You are free to comment on it and make suggestions.

C.Coronato
02-22-10, 1:56 pm
I think the diet looks pretty good. Have you ran that diet before?

rm7vlad
02-23-10, 2:01 pm
no i have not. this is my first time doing it. Hopefully I'll get where I wanna be))))

AaronL87
02-25-10, 9:27 am
Diet looks solid man. I'm dieting down for my first time as well. Keep up the good work

rm7vlad
02-26-10, 9:44 am
thanks man! so far haven't had a cheat meal yet + I'm not allowed anyway.
Good luck to you guys as well