water
fat
training
protein
diet
bedtime
breakfast
eggs
quinoa
cutting
nuts
chicken
morning
fish
snacks
lunch
dinner
oil
vegetables
eaa
avocado
porridge
Can you help me with my cutting program?
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Hi
After taking advice off the experts i have gained 8kg and a small portion of this is fat. Now i would like to cut down for my vacation.
Can you please give advice for this and correct my plan below please.
Training will be 30 minutes of HIIT and 45 minutes of weight training. Should i do HIIT early morning or after my weights session?
Diet will be :-
Wake - 10 g protein shake and eaa powder.
Breakfast- Porridge with Water and Berries followed by 3 boiled eggs.
Lunch-Chicken,Rice and Green Vegetables.
Before training EAA powder then after training 40g good quality protein shake.
Dinner-Salmon,Quinoa,Green Salad,Avocado.
Bedtime-Cottage Cheese/Quark.
Snacks-Nuts/Seeds.
Drinks-Water,Green Tea.
Multi vitamin and fish oil.
That is a typical day i have planned. Can i also ask with the nuts and Avocado/oily fish is this too much fat on a cut?
Thanks for all your help.
After taking advice off the experts i have gained 8kg and a small portion of this is fat. Now i would like to cut down for my vacation.
Can you please give advice for this and correct my plan below please.
Training will be 30 minutes of HIIT and 45 minutes of weight training. Should i do HIIT early morning or after my weights session?
Diet will be :-
Wake - 10 g protein shake and eaa powder.
Breakfast- Porridge with Water and Berries followed by 3 boiled eggs.
Lunch-Chicken,Rice and Green Vegetables.
Before training EAA powder then after training 40g good quality protein shake.
Dinner-Salmon,Quinoa,Green Salad,Avocado.
Bedtime-Cottage Cheese/Quark.
Snacks-Nuts/Seeds.
Drinks-Water,Green Tea.
Multi vitamin and fish oil.
That is a typical day i have planned. Can i also ask with the nuts and Avocado/oily fish is this too much fat on a cut?
Thanks for all your help.
By Quelly – over 1 year ago
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On the HIIT timing, it is better to make this a distinct workout, separate from your weight-training session. This will allow you to hit each workout harder and also spreading out the activity should keep your metabolism elevated more consistently.
How you adjust your diet depends upon what is happening now. If you are presently maintaining your weight on that diet and you up the HIIT, cardio and/or weights, then you'll lose a bit of fat but not much. You need to cut some calories also. Looking at your diet, depending upon how big your servings of carbs are, you may have to also cut the nuts, seeds and avocado a bit. Generally, a good rule of thumb is to drop about 500 calories per day from mostly carbs but also fat (the relative amounts depend upon current diet).
Weigh yourself weekly in the morning, same day of the week after you've been to the toilet and adjust your diet according to whether you lose too much or not enough weight. If you lose one or two pounds, that's probably just about right but it depends how much you have to lose and you should lose more in the first two weeks.
Nutritionist and Supplement Specialist
Great reply again, thanks.