Cutting/Shredding Diet Part 4!!

4 weeks Remaining. After doing a little research about cardio, I've decided to combine High intensity interval training (HIIT) and Low intensity steady state cardio (LISS). Out of my 4 cardio sessions per week, 3 x HIIT, 1 x LISS. I was sure my muscle loss was due to HIIT, however when dieting (Especially for the first time) and messing with macro-nutrients your body is enduring a traumatic experience it's unfamiliar with and to not lose muscle to even the smallest degree is impossible. After reading this article it cleared up a lot of my misconceptions and I'm sure it will yours should you have any!

http://www.simplyshredded.com/cardio-for-fat-loss-high-intensity-interval-training-cardio-vs-low-intensity-steady-state-cardio.html

My diet now looks like this...

Diet plan

• Meal 1 – 6am | Breakfast Protein Shake |

Ingredients - 300ml Water, 50g Oats, 2 scoops of USN Pure Protein IGF-1, 1 tea spoon of Glutamine, half a tea spoon of cinnamon, 25g Brazil nuts.

Calories = 552kcals Carbohydrates = 33g Protein = 48g Fat = 23g

• Meal 2 – 9am | Egg Omelette |

Ingredients – 8 eggs (6 Whites, 2 whole), 3 Mushrooms, 30g Kale, Spinach, Pak choi, Jagallo nero 

Calories = 287kcals Carbohydrates = 1g Protein = 33g Fat = 8g

• Meal 3 – 12pm | 130g Tuna & 100g Sweet Potato |

Calories = 283kcals Carbohydrates = 28g Protein = 30g Fat = 0g

• Meal 4 – 3pm | (Pre-Workout meal) 100g Salmon & 100g Sweet Potato |

Calories = 290kcals Carbohydrates = 28g Protein = 22g Fat = 8g

• 5.30pm | Post Workout shake USN Pure Protein IGF-1 + 1 tea spn of Glutamine (with water)

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

• Meal 5 - 5.45pm | (Post-Workout meal) | 200g Chicken breast & 100g Sweet Potato |

Calories = 360kcals Carbohydrates = 28g Protein = 50g Fat = 4g

• Meal 6 - 8pm | 130g Tuna  |

Calories = 140kcals Carbohydrates = 0g Protein = 30g Fat = 0g

• Meal 7 - 10pm | 130g Tuna & 60g Spinach 

Calories = 150kcals Carbohydrates = 0g Protein = 30g Fat = 0g

• Meal 8 – Anytime | 25g Brazil Nuts |

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

Total Calories - 2436kcals

Total Carbohydrates - 121g

Total Protein - 286g

Total Fat - 62g 

Another 200g of Sweet potato out which dropped my carbs by 56g to 119g or carbs per day. I was beginning to get sick of scrambled eggs so I upgraded that into an omelette with 3 Mushrooms and a handful of leafy greens. Finally, I changed the source of protein from one of my meals, I chose my pre workout simply because I prefer to leave the food with the higher protein value until my post training meal. 150g of chicken out of meal 4, 100g of salmon in. There's not as much protein in that meal anymore but I've increased my good fats from the salmon.
New total calorie intake is 2436kcals per day, a 214kcal decrease from last week. I feel my body is getting used to having less energy now, as long as I get 8 hours sleep anyway. Just 2 exams to revise for and that's the end of Uni, so I can manage my time a little better. I'm feeling leaner by the day and right now I'm in the best condition I've ever been. 4 weeks left to get in even better shape!

17/04/13

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