Cutting/Shredding Diet Part 2!!

First of all, I had no idea how much I relied upon carbohydrates for energy. I've been on 344g a day for the past week and I've felt so tired and slow. From today onward I'm cutting 100g of Sweet potato from meals 3, 5 and 6, 300g in total; which is 84g less carbohydrates, 384 less calories. I'll also be halving my 100g of oats in the morning to 50g, which is 30g less carbohydrates, 178 less calories. Taking my carbs total from 344g to 230g a day and calories total from 2925kcals to 2363kcals per day. In other words, I'm going to die. God forbid I don't, I'll be increasing my protein intake by 70g by adding in a protein shake at breakfast and also another portion of tuna per day. My diet will look like this...

Diet plan

• Meal 1 – 7am | 50g Oats (with water) |

Calories = 178kcals Carbohydrates = 30g Protein = 5g Fat = 4g

• 7.10am | Protein shake - USN Pure Protein IGF-1 + 1 tea spn of Glutamine (with water)

Calories = 203kcals Carbohydrates = 2g Protein = 40g Fat = 3g

• Meal 2 – 10am | 8 scrambled eggs (6 Whites, 2 whole) |

Calories = 228kcals Carbohydrates = 0g Protein = 32g Fat = 8g

• Meal 3 – 1pm | 150g Chicken breast & 200g Sweet Potato |

Calories = 430kcals Carbohydrates = 56g Protein = 37g Fat = 2g

• Meal 4 – 4pm | 130g Tuna & 60g Spinach |

Calories = 155kcals Carbohydrates = 0g Protein = 30g Fat = 0g

• Meal 5 - 6pm | (Pre-Workout meal) | 200g Chicken breast & 200g Sweet Potato |

Calories = 488kcals Carbohydrates = 56g Protein = 50g Fat = 4g

• 7.15pm | Post Workout shake USN Pure Protein IGF-1 + 1 tea spn of Glutamine (with water)

Calories = 203kcals Carbohydrates = 2g Protein = 40g Fat = 3g

• Meal 6 - 8.45pm (Post-Workout meal) | 130g Tuna & 300g Sweet Potato |

Calories = 524kcals Carbohydrates = 84g Protein = 30g Fat = 1g

• Meal 7 - 10pm | 130g Tuna & 60g Spinach + 1 tea spn of Glutamine (with water)

Calories = 155kcals Carbohydrates = 0g Protein = 30g Fat = 0g

• Meal 8 - Anytime | 25g Brazil nuts |

Calories = 171kcals Carbohydrates = 1g Protein = 3g Fat = 16g

Total Calories - 2735kcals
Total Carbohydrates - 231g
Total Protein - 297g
Total Fat - 41g

The extra 70g of protein will come from the extra portion of tuna and having an extra shake; which of course will increase my calories back up. The new total will be 2735kcals, a 190kcal decrease. Not much but the best way to do it is to slowly coax it down to not shock my body too much and help with fat loss. My maintenance is 2662kcals so I'm still at a surplus, but if I assume I burn 300kcals for each weight training and cardio, that'll leave me at 2135kcals by the time I go to bed. A 527kcal defecit.

Glutamine is an amino acid found in our muscles. It's been linked to protein synthesis and it prevents muscle breakdown. It also maintains hydration and cell volume. As I'm at a caloric deficit, I need to ensure my body doesn't use protein as energy, if so that will definitely lead to muscle loss. There's 9g of Glutamine in my protein shake and I'm having 4g extra with both protein shakes in the day then 4g right before bed.

VPX Glutamine. 1 teaspoon = 4g Glutamine.
0g Protein. 0g Carbohydrates. 0g Fat.
25 calories.

I'm expecting to get shredded really soon! Progress is slow, but it's still progress. I'm about as ripped now as I was at the end of my cutting phase last summer and I have 6 weeks remaining to further decrease my body fat %. 

30/03/13
It's crunch time!...no pun intended.

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