Derek's New Cutting Diet
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Carb Up Day
|
Day #1 |
Pt Goal: | ||||||
|
Breakfast |
7:30 AM |
||||||
|
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 | |
|
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 | |
|
Breakfast Totals: |
26.00 |
61.00 |
3.20 |
5.00 |
376.80 | ||
|
Meal# 2 |
10:00 AM |
||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Tyson Frozen Chicken |
0.5 piece |
16.50 |
0.50 |
1.75 |
0.00 |
83.75 | |
|
Vegetables, Mixed Frozen |
1/4 Cup |
1.25 |
6.00 |
0.00 |
1.75 |
29.00 | |
|
Rice Cake |
3 cake |
3.00 |
21.00 |
0.00 |
0.00 |
96.00 | |
|
Meal# 2 Totals: |
20.75 |
27.50 |
1.75 |
1.75 |
208.75 | ||
|
Meal# 3 |
12:00 PM |
||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Dextrose /Maltodextron |
1 1/2 scoop |
0.00 |
60.00 |
0.00 |
0.00 |
240.00 | |
|
VP2 Whey Protein |
1 scoop |
24.00 |
1.00 |
0.50 |
0.00 |
104.50 | |
|
Meal# 3 Totals: |
24.00 |
61.00 |
0.50 |
0.00 |
344.50 | ||
|
Meal# 4 |
1:00 PM |
||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Dextrose/ Maltodextrin |
2 scoop |
0.00 |
80.00 |
0.00 |
0.00 |
320.00 | |
|
VP2 Whey Protein |
1.5 scoop |
36.00 |
1.50 |
0.75 |
0.00 |
156.75 | |
|
Meal# 4 Totals: |
36.00 |
81.50 |
0.75 |
0.00 |
476.75 | ||
|
Meal# 5 |
1:45 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 | |
|
Cereal; Cheerios |
2 1/2 cup |
7.50 |
40.00 |
2.50 |
5.00 |
212.50 | |
|
Meal# 5 Totals: |
24.00 |
40.50 |
4.25 |
5.00 |
296.25 | ||
|
Meal# 6 |
2:15 PM |
||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Ny-Tro Pro 40 |
0.5 Packet |
20.00 |
11.00 |
0.25 |
0.00 |
126.25 | |
|
Maltodextrin |
1/4 scoop |
0.00 |
10.00 |
0.00 |
0.00 |
40.00 | |
|
Honey |
1 TBSP |
0.00 |
18.00 |
0.00 |
0.00 |
72.00 | |
|
Meal# 6 Totals: |
20.00 |
39.00 |
0.25 |
0.00 |
238.25 | ||
|
Meal# 7 |
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 | |
|
Vegetables, Mixed Frozen |
1/4 Cup |
1.25 |
6.00 |
0.00 |
1.75 |
29.00 | |
|
Rice Cake |
3 cake |
3.00 |
21.00 |
0.00 |
0.00 |
96.00 | |
|
Smucker's Natural Peanut Butter |
1 TBSP |
3.50 |
3.50 |
8.00 |
1.00 |
100.00 | |
|
Meal# 7 Totals: |
24.25 |
31.00 |
9.75 |
2.75 |
308.75 | ||
|
Meal# 8 |
7:00 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 | |
|
Vegetables, Mixed Frozen |
1/4 Cup |
1.25 |
6.00 |
0.00 |
1.75 |
29.00 | |
|
Rice Cake |
3 cake |
3.00 |
21.00 |
0.00 |
0.00 |
96.00 | |
|
Smucker's Natural Peanut Butter |
1 TBSP |
3.50 |
3.50 |
8.00 |
1.00 |
100.00 | |
|
Meal# 8 Totals: |
24.25 |
31.00 |
9.75 |
2.75 |
308.75 | ||
|
Dinner |
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 #1 |
236.25 |
397.50 |
48.40 |
21.25 |
2970.60 | ||
Regular days
|
Day #118 |
|||||||
|
Breakfast |
|||||||
|
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 | |
|
Flax seeds |
2 TBSP |
3.00 |
5.00 |
5.00 |
4.00 |
77.00 | |
|
Quaker Oatmeal |
1/4 cup |
2.50 |
13.50 |
1.50 |
2.50 |
77.50 | |
|
Honey |
0.5 TBSP |
0.00 |
9.00 |
0.00 |
0.00 |
36.00 | |
|
Breakfast Totals: |
26.50 |
43.50 |
6.70 |
6.50 |
340.30 | ||
|
Meal# 2 |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Tyson Frozen Chicken |
1 piece |
33.00 |
1.00 |
3.50 |
0.00 |
167.50 | |
|
Vegetables, Mixed Frozen |
1/4 Cup |
1.25 |
6.00 |
0.00 |
1.75 |
29.00 | |
|
Meal# 2 Totals: |
34.25 |
7.00 |
3.50 |
1.75 |
196.50 | ||
|
Meal# 3 |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Dextrose |
1 scoop |
0.00 |
40.00 |
0.00 |
0.00 |
160.00 | |
|
VP2 Whey Protein |
1 scoop |
24.00 |
1.00 |
0.50 |
0.00 |
104.50 | |
|
Meal# 3 Totals: |
24.00 |
41.00 |
0.50 |
0.00 |
264.50 | ||
|
Meal# 4 |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Dextrose |
1 scoop |
0.00 |
40.00 |
0.00 |
0.00 |
160.00 | |
|
VP2 Whey Protein |
1.5 scoop |
36.00 |
1.50 |
0.75 |
0.00 |
156.75 | |
|
Meal# 4 Totals: |
36.00 |
41.50 |
0.75 |
0.00 |
316.75 | ||
|
Meal# 5 |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Tyson Frozen Chicken |
0.5 piece |
16.50 |
0.50 |
1.75 |
0.00 |
83.75 | |
|
Cereal; Cheerios |
1 1/4 cup |
3.75 |
20.00 |
1.25 |
2.50 |
106.25 | |
|
Meal# 5 Totals: |
20.25 |
20.50 |
3.00 |
2.50 |
190.00 | ||
|
Meal# 6 |
|||||||
|
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 | ||
|
Meal# 7 |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Tyson Frozen Chicken |
0.5 piece |
16.50 |
0.50 |
1.75 |
0.00 |
83.75 | |
|
Vegetables, Mixed Frozen |
1/4 Cup |
1.25 |
6.00 |
0.00 |
1.75 |
29.00 | |
|
Rice Cake |
1 |
1.00 |
7.00 |
0.00 |
0.00 |
32.00 | |
|
Smucker's Natural Peanut Butter |
1 TBSP |
3.50 |
3.50 |
8.00 |
1.00 |
100.00 | |
|
Meal# 7 Totals: |
22.25 |
17.00 |
9.75 |
2.75 |
244.75 | ||
|
Meal# 8 |
|||||||
|
Food Item |
Portion |
Protein |
Carb |
Fat |
Fiber |
Calories | |
|
Tyson Frozen Chicken |
1 piece |
33.00 |
1.00 |
3.50 |
0.00 |
167.50 | |
|
Vegetables, Mixed Frozen |
1/4 Cup |
1.25 |
6.00 |
0.00 |
1.75 |
29.00 | |
|
Smucker's Natural Peanut Butter |
1 TBSP |
3.50 |
3.50 |
8.00 |
1.00 |
100.00 | |
|
Meal# 8 Totals: |
37.25 |
10.50 |
11.50 |
1.75 |
296.50 | ||
|
Dinner |
|||||||
|
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 #118 |
278.00 |
228.00 |
54.50 |
20.25 |
2513.50 |
On Tuesday and Thursday, I subtract 10 grams of dextrose from my pre and post workout shakes and 1 scoop of VP2 from my post workout shake and use it for my pre and post cardio shakes.