I think that sodium intake doesn't matter until the week of the competition so I use hot sauces and salsa to flavor eggs and other foods but I still eat sodium in moderation. My fat is good and it is around 15% of my caloric intake it could stand to be a little higher but it is good enough for cutting. I came in where I wanted to with my carbs but my protein was a little high so in last few weeks of cutting I can cut a little protein if I need to. On this day I received 200g of carbs, 285g of pro, and 50 g fat. Add some fruit or nuts to help you keep your energy level up. If you feel that you don't have the energy you need or are not able to think because of carb depletion you need to modify your diet accordingly. I have had good luck with this scheme but I also think that you need to be able to listen to your body.
This is something that is completely trial and error for me. An idea of my diet during the cutting phase consists of around 200 grams of carbs and I try to get at least 200 grams of protein, I try to keep my fat down and get as many healthy fats as I can. Fruits are an ideal simple sugar that can help raise insulin levels to help "push" all the nutrients and supplements that you are taking into your cells which is a very important concept for your post workout meal. If you eat healthy and don't "waste" your carbs on simple carbs like white breads and sugars, it still ends up being a lot of food.įruits are the exception to the rule and should be eaten as much as your diet allows. When I start to cut down I am weighing 221, so for me this equals out to 200g of carbs per day. My lunch will usually consist of rice, a vegetable and some kind of meat, and then I will bring another small meal for my mid afternoon snack.ĭuring the cutting phase of my diet I cut carbs down to 2g per kg body weight. For my mid morning snack I will bring my protein or meal replacement shake and some fruit. I always plan ahead and if I know that I will be gone from right after breakfast until mid afternoon I will bring food. Then during the week, when I'm in class or at work I am able to eat a healthy meals throughout the day all week long. I will cook up six pieces of chicken and two to three cups of rice on a Sunday afternoon when I have nothing to do. This allows you to eat quality snacks and meals when you're on the run. One good idea is to cook up a half dozen pieces of chicken on the weekend or when you have time. Whether you have to go to school or work, everyone is familiar with a busy schedule. In order to eat quality meals while your schedule is hectic you always need to plan ahead (even if it is a week ahead). Get out of the house and do something whether it is going to the gym, playing a sport, biking or jump online and go to to check out the latest articles.ĭieting is hard and takes a ton of work! When you are dieting you have to eat more often because your meals aren't as large and this means that you will have to carry food around with you. I always find myself at the fridge with the door open and I don't even have a purpose to be in there, it is just a habit. I know that I do it at least 5-6 times a day. I have a hard time not eating when I'm bored, how many times a day do you go to the fridge and look through it just because you're bored. Emotional eating is eating when you are bored, depressed or just out of habit.
I always hate to eat stuff right after I brush my teeth.Įmotional eating can become a big problem when trying to diet hard.
Another small trick is when you are hungry especially for sweets, go and brush your teeth or chew a piece of sugar free gum. If you have a family to deal with that likes chips and pop, I would make them hide it from you. Another idea is to get rid of all the junk food out of the house, this is easy for me because my wife likes to eat healthy too.