Derek's New Cutting Diet
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Here is my diet on Mon, Wed, Fri
|
Day #112 |
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|
7:30 AM |
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|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Fat Free Cottage Cheese |
1/2 cup |
13.00 |
8.00 |
0.00 |
0.00 |
136.00 | |
|
Milk, skim |
1 cup |
8.00 |
12.00 |
0.20 |
0.00 |
81.80 | |
|
Quaker Oatmeal |
1/2 cup |
5.00 |
27.00 |
3.00 |
5.00 |
155.00 | |
|
Honey |
1 TBSP |
0.00 |
18.00 |
0.00 |
0.00 |
72.00 | |
|
Flax seeds |
2 TBSP |
3.00 |
5.00 |
5.00 |
4.00 |
77.00 | |
|
Breakfast Totals: |
29.00 |
70.00 |
8.20 |
9.00 |
521.80 | ||
|
10:00 AM |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Tyson Frozen Chicken |
1 piece |
17.00 |
1.00 |
3.50 |
0.00 |
167.50 | |
|
Whole Wheat Bread |
2 slice |
10.00 |
40.00 |
2.00 |
2.00 |
218.00 | |
|
Meal# 2 Totals: |
24.00 |
41.00 |
5.50 |
2.00 |
385.50 | ||
|
12:00 PM |
Pre-Workout |
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|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Opt Whey |
1 Scoop |
21.00 |
4.00 |
3.00 |
0.00 |
127.00 | |
|
Dextrose |
1 scoop |
0.00 |
40.00 |
0.00 |
0.00 |
160.00 | |
|
Meal# 3 Totals: |
21.00 |
44.00 |
3.00 |
0.00 |
287.00 | ||
|
1:00 PM |
Post Workout |
||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Dextrose |
2 scoop |
0.00 |
80.00 |
0.00 |
0.00 |
320.00 | |
|
VP2 Whey Protein |
2 scoop |
48.00 |
2.00 |
1.00 |
0.00 |
209.00 | |
|
Meal# 4 Totals: |
48.00 |
82.00 |
1.00 |
0.00 |
529.00 | ||
|
1:30 PM |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Tyson Frozen Chicken |
1 piece |
33.00 |
1.00 |
3.50 |
0.00 |
167.50 | |
|
Whole Wheat Bread |
2 slice |
10.00 |
40.00 |
2.00 |
2.00 |
218.00 | |
|
Meal# 5 Totals: |
43.00 |
41.00 |
5.50 |
2.00 |
385.50 | ||
|
2:00 PM |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Ny-Tro Pro 40 |
1 Packet |
40.00 |
22.00 |
0.50 |
0.00 |
252.50 | |
|
Meal# 6 Totals: |
40.00 |
22.00 |
0.50 |
0.00 |
252.50 | ||
|
4:30 PM |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Tyson Frozen Chicken |
0.5 piece |
16.50 |
0.50 |
1.75 |
0.00 |
83.75 | |
|
Whole Wheat Bread |
1 slice |
5.00 |
20.00 |
1.00 |
1.00 |
109.00 | |
|
Meal# 7 Totals: |
21.50 |
20.50 |
2.75 |
1.00 |
192.75 | ||
|
7:00 PM |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Tyson Frozen Chicken |
1 piece |
33.00 |
1.00 |
3.50 |
0.00 |
167.50 | |
|
Broccoli, Fresh |
1/2 Spear, 90gm |
2.50 |
4.50 |
0.25 |
3.50 |
30.25 | |
|
Meal# 8 Totals: |
35.50 |
5.50 |
3.75 |
3.50 |
197.75 | ||
|
10:00 PM |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Fat Free Cottage Cheese |
1 cup |
26.00 |
8.00 |
0.00 |
0.00 |
136.00 | |
|
Milk, skim |
1 cup |
8.00 |
12.00 |
0.20 |
0.00 |
81.80 | |
|
Flax seeds |
2 TBSP |
3.00 |
5.00 |
5.00 |
4.00 |
77.00 | |
|
Flax Oil |
1 TPSP |
0.00 |
0.00 |
13.00 |
0.00 |
117.00 | |
|
Dinner Totals: |
37.00 |
25.00 |
18.20 |
4.00 |
411.80 | ||
|
Totals for Day #112 |
301.00 |
351.00 |
48.40 |
21.50 |
3163.60 |
On Tuesday and Thursday I switch my diet up a little because I also do cardio
|
Day #113 |
|||||||
|
7:30 AMt |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Fat Free Cottage Cheese |
1/2 cup |
13.00 |
4.00 |
0.00 |
0.00 |
68.00 | |
|
Milk, skim |
1 cup |
8.00 |
12.00 |
0.20 |
0.00 |
81.80 | |
|
Honey |
1 TBSP |
0.00 |
18.00 |
0.00 |
0.00 |
72.00 | |
|
Quaker Oatmeal |
1/2 cup |
5.00 |
27.00 |
3.00 |
5.00 |
155.00 | |
|
Flax seeds |
2 TBSP |
3.00 |
5.00 |
5.00 |
4.00 |
77.00 | |
|
Breakfast Totals: |
29.00 |
66.00 |
8.20 |
9.00 |
453.80 | ||
|
10:00AM |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Whole Wheat Bread |
2 slice |
10.00 |
40.00 |
2.00 |
2.00 |
218.00 | |
|
Tyson Frozen Chicken |
1 piece |
33.00 |
1.00 |
3.50 |
0.00 |
167.50 | |
|
Meal# 2 Totals: |
43.00 |
41.00 |
5.50 |
2.00 |
385.50 | ||
|
12:00 PM |
Pre-Workout |
||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Dextrose |
3/4 scoop |
0.00 |
30.00 |
0.00 |
0.00 |
120.00 | |
|
Opt Whey |
1 Scoop |
21.00 |
4.00 |
3.00 |
0.00 |
127.00 | |
|
Meal# 3 Totals: |
21.00 |
34.00 |
3.00 |
0.00 |
247.00 | ||
|
1:00 PM |
Post Workout |
||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Dextrose/Maltodextrin |
1 1/2 scoop |
0.00 |
60.00 |
0.00 |
0.00 |
240.00 | |
|
VP2 Whey Protein |
1.5 scoop |
36.00 |
1.50 |
0.75 |
0.00 |
156.75 | |
|
Meal# 4 Totals: |
36.00 |
61.50 |
0.75 |
0.00 |
396.75 | ||
|
1:30 PM |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Whole Wheat Bread |
2 slice |
10.00 |
40.00 |
2.00 |
2.00 |
218.00 | |
|
Tyson Frozen Chicken |
1 piece |
33.00 |
1.00 |
3.50 |
0.00 |
167.50 | |
|
Meal# 5 Totals: |
43.00 |
41.00 |
5.50 |
2.00 |
385.50 | ||
|
2:00 PM |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Ny-Tro Pro 40 |
1 Packet |
40.00 |
22.00 |
0.50 |
0.00 |
252.50 | |
|
Meal# 6 Totals: |
40.00 |
22.00 |
0.50 |
0.00 |
252.50 | ||
|
4:30 PM |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Whole Wheat Bread |
1 slice |
5.00 |
20.00 |
1.00 |
1.00 |
109.00 | |
|
Tyson Frozen Chicken |
0.5 piece |
16.50 |
0.50 |
1.75 |
0.00 |
83.75 | |
|
Meal# 7 Totals: |
21.50 |
20.50 |
2.75 |
1.00 |
192.75 | ||
|
7:00 PM |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Tyson Frozen Chicken |
1 piece |
33.00 |
1.00 |
3.50 |
0.00 |
167.50 | |
|
Broccoli, Fresh |
1/2 Spear, 90gm |
2.50 |
4.50 |
0.25 |
3.50 |
30.25 | |
|
Meal# 8 Totals: |
35.50 |
5.50 |
3.75 |
3.50 |
197.75 | ||
|
9:00 PM |
Pre Cardio |
||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Dextrose |
1/4 scoop |
0.00 |
10.00 |
0.00 |
0.00 |
40.00 | |
|
Opt Whey |
0.5 Scoop |
10.50 |
2.00 |
1.50 |
0.00 |
63.50 | |
|
Meal# 9 Totals: |
10.50 |
12.00 |
1.50 |
0.00 |
103.50 | ||
|
9:30 PM |
Post Cardio |
||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Opt Whey |
0.5 Scoop |
10.50 |
2.00 |
1.50 |
0.00 |
63.50 | |
|
Dextrose |
1/4 scoop |
0.00 |
10.00 |
0.00 |
0.00 |
40.00 | |
|
Meal# 10 Totals: |
10.50 |
12.00 |
1.50 |
0.00 |
103.50 | ||
|
10:30 PM |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Fat Free Cottage Cheese |
1 cup |
26.00 |
8.00 |
0.00 |
0.00 |
136.00 | |
|
Milk, skim |
1 cup |
8.00 |
12.00 |
0.20 |
0.00 |
81.80 | |
|
Flax Oil |
1 TPSP |
0.00 |
0.00 |
13.00 |
0.00 |
117.00 | |
|
Flax seeds |
2 TBSP |
3.00 |
5.00 |
5.00 |
4.00 |
77.00 | |
|
Dinner Totals: |
37.00 |
25.00 |
18.20 |
4.00 |
411.80 | ||
|
Totals for Day #113 |
327.00 |
340.50 |
51.15 |
21.50 |
3130.35 |
This is my starting point. I will be lowering my carbs by 50 grams a week until I get down to 200 carbs a day.