12 week cuting menu?

  • Posted by a hidden member.
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    Jan 20, 2008 4:26 AM GMT
    Ok this is where I need some serious input. I have a definite 6 month goal in progress. I'm working towards a lean tight gymnast build. I'm trying to bring together a 12 week menu that gives me plenty enough proper nutrition to feed the muscle but eliminate the fat. I prefer 5 to 6 small meals a day. However, I'm lost on what each meal should consist of. Breakfast is a big issue with me for some reason. I'm not looking for "recipes" for taste. I'm talking about eating for lean muscles, fuel and recovery with a focused goal to achieve the results I want. I've set in motion a great cardio work out that fights and cuts away at the fat. Unfortunately my local gym is so fixed on body building they aren't champions of too much cardio. I'm not looking for any bulk. I want it tight and lean. I enjoy jogging and challenging my body to go the distance with cardio without overheating. It's the best way to get rid of any anxiety. Lifting is an issue for me because of the cardio. I need to replenish properly so that I can create proper muscle development and not look emaciated. So anyone with even a one week meal plan that would compliment my desires would be great. I can work from there and add or eliminate as needed. Thanks.
  • Posted by a hidden member.
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    Jan 20, 2008 7:37 AM GMT
    SR20 food calculator from USDA.

    25 grams carbs
    50 gram protein
    a smidge of fat...

    per meal

    peanut butter at night

    11 meals.
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    Jan 21, 2008 10:30 PM GMT
    chuckystud saidSR20 food calculator from USDA.

    25 grams carbs
    50 gram protein
    a smidge of fat...

    per meal

    peanut butter at night

    11 meals.


    switch the peanut butter at night for a cereal type breakfast and you have a sure fire hit for recovery and revving the metabolism
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    Jan 23, 2008 12:04 AM GMT
    Thanks to both of your for the responses. Call me stupid but I'm still a little confused here. I clearly understand the rations between percentages when constructing the meals but I'm sometimes at a loss what exactly to put on the plate.

    I guess I should describe my typical daily menu so you have an idea. Breakfast.. an hour before cardio I have 1/2 cup of dry cheerios. After that a 45 minute cardio work out ( Jogging ) after workout I eat half a can of tuna packed in water, 1/2 cup of Broccoli, and 1/2 cup of brown rice. 2 hours later I'll have a snack. Usually a few strips of broiled chicken and an apple. I think I may be doing something wrong with that snack. After that two hours later I'll have the rest of the Tuna or Chicken again with Broccoli and brown rice. A salad with multiple veggies and lemon wedges. Two hours later I've been having one granola bar. Get home and do strength training ( free weights ) afterwards have either some chicken or tuna to feed the muscles. An hour later I usually have dinner with pretty much chicken or fish, veggies, and brown rice. My body doesn't really crave a snack durring the evening after dinner. Should I still eat one? if so what? and how much? I should add I keep myself very well hydrated with water throughout the entire day.

    So thats pretty much a week for me with my menu. Chicken or fish, veggies, and brown rice. Small but satisfying portions. I only have one form of fruit. A bit leary about the glucose in that. I'd like to stay very low with sugar and fat. Is that wrong? Not sure. But somewhere in all of that I feel like I'm missing something or doing something wrong. Is my breakfast off? What other foods would be nutritious for me. Remember my goal is lean and tight. Not bulky. I want muscle definition though. Like I said a gymnast or swimmers type of build. Losing any weight or cutting the fat has always been easy for me. I know what foods to avoid. I know cardio along with a proper low fat diet is key. However, many times I come out looking like I'm anorexic and that is not my intention. I could give a seminar on dieting to lose weight and what works best if thats someones only goal, but I have a hell of a time getting the shape I want from the muscles and I know my problem is proper nutrition in that area. Thanks again for the responses.
  • Posted by a hidden member.
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    Jan 23, 2008 9:41 AM GMT
    you come out looking annorexic as you are not eating any where near enough carbs unless they are volumous portions. Yuo are forsaking glycogen for immediate carbohydrate release. Unless you are lactose intolerant you need to get some milk in there too. Calcium should not be underplayed in the the mataboliic process.

    As for your thoughts on glucose impact of fruit explain more as I think, unless you are a diabetic, you are placing way too much emphasis on insulin sensitivity.

  • DIAKADI_SF

    Posts: 21

    Jan 26, 2008 6:45 AM GMT
    So, if you really want to eat properly for your goals, you need to see a nutritionist. it is an exact science based on your age, weight, lifestyle, how much you exercise, etc. it's different for each person. it's all based on how many calories you burn at rest - then a plan is made. i always thought i was eating prperly, and i have been seeing a nutritionist for 6 weeks, and have dropped 15lbs and 4% Bodyfat, just from adjusting my quantities and type of food i was eating. You can read all sorts of books or ask the forums, but if you are really serious, the only way to achieve what you want is to get on a balanced plan from a certified nutritionist.

    As far as fruit sugar - that is natural sugar - the sugar you need to watch out for is all the processed sugar.
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    Jan 28, 2008 4:42 PM GMT
    Thanks again for all the responses. The suggestion of seeing a nutritionist is a good one but I'd like to see if I can bridge some of the gap without going there just yet. If I don't see the results I'm looking for in 11 weeks then I'll take that next step. I found an excellent 12 week nutrition program on line from Lee Labrada. The meals are pretty close to what I was aiming for and he really draws out a clear exlpaination about the correct choices. I am initially impressed by his approach so lets see what happens.

    P.S. My concerns over the fruit situation is bad advice I've acquired that I need to let go. I've been told so many conflicting things in that area it's annoying. I've been told stay away from bananas they will put on the weight. Then told to eat one a day as it is considered a balanced meal all on it's own. I've been told run from anything seedless in the fruit family. Been told watermelon will sit on you for days to watermelon is one of the cleanest fruits to flush out a lot of toxins in your body. So I've decided let the fruit thing go and enjoy it icon_smile.gif
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    Jan 28, 2008 10:33 PM GMT
    toyota4bi480 said So I've decided let the fruit thing go and enjoy it icon_smile.gif


    now apply that same thought process to half the other overplayed crap you see on fitness and muscle building sites!
  • Posted by a hidden member.
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    Jan 28, 2008 10:55 PM GMT
    Curious how you go about finding that resting metobolic rate. I know I am a mesomorph slightly endomorphic and very sensitive to carbohydrates. As I enter my 30's I also know my metabolism has slown down.

    I find it a struggle to figure out how much is enough for me to eat and still gain lean muscle/lose fat. I think it takes less than I think to keep my engine running.

    I try to maintain about 180-200 g of protein a day and assume the rest will usually fall into place, as I do not seek high fat foods and everything has carbs these days.

    I just wonder how to get my portions correct.
  • Posted by a hidden member.
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    Jan 28, 2008 11:02 PM GMT
    http://www.bmi-calculator.net/bmr-calculator/bmr-formula.php

    this is probably the best one I have come across but as with all calculations its a rule of thumb as input is so subjective.

    What I would say is it gets you nearer the mark and from there you can work out the exact figure by trial and error
  • Posted by a hidden member.
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    Apr 25, 2008 8:27 PM GMT
    Wow that says i should be eating 2900 calories a day. That seems really high for me. average day looks like this:

    BF: Egg beaters with yolk and grated veggie cheese. Sometimes some ham
    1 cup of coffee

    snack: Myplex low carb bar

    snack: protien tube

    Lunch: Grilled chicken breast in a sandwich or salad (low fat dressing)

    Snack: Cottage cheese with salsa

    Snack: Ostritch stick or Turkey pepperoni

    Post workout protein: Isopure drink

    Dinner: Pork Tenderloin with green beans
  • JohnDallas

    Posts: 87

    Apr 25, 2008 8:43 PM GMT
    Actually that sounds about right in my opinion. As long as your eating consistently throughout the day and selecting quality over quantity you should be on the right track. I started ignoring all the diet plans long ago. Before then I was making little progress in my workouts and my b/f percent was higher than I wanted. As soon as I threw all that out the window and focused on eating small quality meals or meal replacement drinks every three to five hours I have made solid progress. I tend to keep my protein high to ensure I do not compromise muscle due to the lower calories.
  • Posted by a hidden member.
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    Apr 25, 2008 9:05 PM GMT
    I think my trap is still feeling like my anchor meals have to be large. I am trying to change that, especially since i have gotten used to being hungry every few hours. I only need a snack rather than a full on meal to get me back on track. One thing that is troubling is eating out and ordering properly. i still have that clear the plate mentality.

    So this won't sound gay at all but here goes...

    I read this article in US about how mariah Carey lost all her weight. Her nutritionist has her separate her carbs and proteins. Apparently they are processed differently. Is there any value in trying to do this?
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    May 07, 2009 12:36 AM GMT
    you need to have some fats in your diet. I realize that you want to a tight lean look but you have to have some fun and some cheat in it. Your diet looks strict enough as it is to give you the build you want. You will need to up the protein as well... More eggs/egg whites for breakfast are the way to go

    I would not be worried about fruit at all. I dont know why guys get caught up in that stuff about fruit being bad for you. People arent eating a whole watermelon in one sitting. Dont be afraid of fruit...even bananas

    To get that tight look you have to also be lifting weights or you will just be thin, it sounds like you are doing a lot of cardio and you are probably burning everything..that may lean your stomach down but remember the rest of your body will also start to lose size
  • Posted by a hidden member.
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    May 08, 2009 3:26 PM GMT
    Rujock saidyou need to have some fats in your diet. I realize that you want to a tight lean look but you have to have some fun and some cheat in it. Your diet looks strict enough as it is to give you the build you want. You will need to up the protein as well... More eggs/egg whites for breakfast are the way to go

    I would not be worried about fruit at all. I dont know why guys get caught up in that stuff about fruit being bad for you. People arent eating a whole watermelon in one sitting. Dont be afraid of fruit...even bananas

    To get that tight look you have to also be lifting weights or you will just be thin, it sounds like you are doing a lot of cardio and you are probably burning everything..that may lean your stomach down but remember the rest of your body will also start to lose size


    Great advice!