my_diet_supplement

Cutting Season is when you get down to the nitty gritty. The goal here is to preserve as much muscle mass as possible while burning stored fat. I keep to about 2200 calories and 240 g/day of protein.   I try not to take in any fat and little to no simple carbs(sugar, white bread, etc.). You want to stay away from these because they are fast release carbs which are good for short bust of energy(which is really an insulin spike) The simple carbs turn to glycogen very fast and if not used for energy within a short amount of time will be stored as fat for future energy. The only simple carbs I take in are usually right after my workout to replace muscle glycogen. Complex carbs release slow and allow for a duration of energy supply. I always take one day a week off and eat whatever I want to. This keeps the routine from getting old and stale. I always take in tons of protein because it is the building block of muscles. The same goes for L-glutamine, which is a necessity for the recuperation of broken down muscle tissue. I have given a routine daily sample of my diet and supplementation:

NOTE: I drink at least a gallon of water a day. This is really important during supplementation of creatine and Andro.

DIET - This Color
Supplements - This Color

7:00A.M. -    Bowl of Cheerios w/ Skim Milk 16/280(Protein/Calories)
                    4 scoops EAS Simply Protein Shake w/ Skim Milk 52/320
                   5g Glutamine

10:30A.M. -   2 scoops EAS Simply Protein Shake w/ Skim Milk 28/200
                    1/3 cup of oatmeal 5/130
                    Diet Fuel or Xendriene

11:45A.M. -   Cardio

1:00P.M. -   Turkey Sandwich on 100% Wheat or Rye Bread 26/240
                    Sugar Free-Fat Free Yougurt 6/80
                    Lettuce Salad w/ Vinegar dressing 0/0

3:30P.M. -   2 scoops EAS Simply Protein Shake w/ Skim Milk 28/200
                  Apple
                   Diet Fuel or Xendriene

5:00P.M. -   Workout

6:00P.M   -   Protein Bar (needs to have a good source of simple carbs) 20/280
                   10g Creatine w/ kool-aid

8:00P.M. - Chicken Breast,small amount of pasta(or rice or red potatoes) and small salad with fat free dressing 35/400

10:30P.M. - 2 scoops EAS Simply Protein Shake w/ Skim Milk 28/200
                 5g glutamine


TOTAL PROTEIN: 244g/day
TOTAL CALORIES: 2330 calories/day

Notes:
*Unsat fat is very important. It is vital to many organs. Good sources of unsat fat are: nuts, canola oil, natural peanut butter. Unsat fat will not store on the body when taken in moderation. The difference between sat and unsat fat is sat fat is solid at room temperature. your body does not break down sat fat very well, so it is stored. Unsat fat also helps produce good cholesterol which aids in the builing of muscles.
*My post workout snack is the last real amount of simple carbs i will take in for the day. It is very important to ingest simple carbs after workout to replace muscle glycogen that might have been used for energy. This is the most important meal of the day. I make sure to carry a bar with me to the gym. Any form of sugar works well, Kool-aid or Gatorade are also good examples. I will eat a small amount of complex carbs for dinner to get me through to bedtime. Since I will not be doing anymore activity for the day the few complex carbs I take in for dinner will probably get burned and I will not be sleeping on any stored glycogen that could turn to fat.
*Alternatives for lunch and dinner:
Protein- tuna, salmon, lean ground turkey, sliced turkey, chicken, egg whites.
Carbs- Whole Wheat bread, rice, pasta, red potatoes, sweet potatoes.
Vegetables- Squash, Broccoli, Asparagus, Lettuce, Carrots, Cauliflower, Green beans, Green peppers, Mushrooms, Spinach, Tomato, Peas, Brussel Sprouts, Artichoke, Cabbage, Celery, Zucchini, Cucumber, Onion.
*You can't let your body get hungry or else you will go into "starvation mode" and start holding onto fat instead of burning it. So, the recommended meals per day is six to seven That's three full meals (breakfast, lunch and dinner) with snack meals in between.
*It is often good to cook extra food at night for lunch the next day.