On the cut, advice needed for fat, carb and calorie intake

groovyguy

Starting the cut ready for summer now Chrimbo's gone, needing some much appreciated advice on how much to add to certain meals...

I do not have eating times as I wake at different times on different days. This is what I plan on normally having, could someone please tell me what's wrong:

WAKE
1 scoop of whey in water (20g p)

45MINS - 1HR LATER
3 eggs, 250g cottage cheese, tomatoes fried in olive oil with one slice of wholegrain toast (50g p)

POST BREAKFAST, PRE-BED
During this period I will have:

250g quark with apple and mandarin (30g p)

1 meal consisting of 40g worth of protein in terms of meat, usually tuna or occasionally chicken be it a pasta salad, tuna mash with veg, tuna pancakes (tuna, eggs and oats), etc.

Either as above, or on training days 1 scoop of whey post weights, then aother post 20 mins cardio (40g p total)
END

JUST BEFORE BED
2 scoops of whey in 300ml of semi-skimed milk with 7 fish oil caps (in the hope of making the protein last even longer due to the slow digestion of fat) and an A-Z multi-vitamin (hoping it'll absorb slower and therefore better with the fat in the milk and the fish oil:mrgreen (50g p)
Total protein 240g

I'm 5'6" and weigh 75KG/156lb approx, looking to lose around 4lb.

My questions are:
1) Is there too much fat in my brekkie? I use just enough oil to cover the base of the pan, plus there's the 3 eggs.

2) Outside the gym I am very sedentary and have a slow metabolism. How much fat in total should I be aiming for, how many carbs and total calories both non-workout and workout days?

3) When is it best to have the quark on workout days? I train either after breakfast or after the meal after breakfast. If I eat between brekkie and the gym, should I be having one of the afore-mentioned 40g protein meat-based meals or would quark be better then, or save for PWO or much later in the day?

4) Anything wrong in general? I've been told that quark and cottage cheese are poor protein sources for cutting but not why, would someone be able to tell me?

Cheers for any advice guys!

FAT BOY

1. Have some carbs with your first protien drink porridge is best'

2. Drop the cottage cheese have 6 eggs with 2yolks and 2 slices of wholemeal toast

3.Replace the quark with a whey protien drink add a jacket potatoe


4.< Keep this meal> .meal consisting of 40g worth of protein in terms of meat, usually tuna or occasionally chicken be it a pasta salad, tuna mash with veg, tuna pancakes (tuna, eggs and oats), etc.

5.post training>whey protien drink

6. Last meal . 6 eggs 2 yolks. or tin of tuna or whey protien drink, i have a bowl of porridge as well but not everyone likes carbs before bed.

note: you dont need 7 fish oil tabs b4 bed m8.

Just list your meals one to 6 and keep them, two and a half to 3 hours apart. i work shifts and the time of my meals vary. the key is to keep them consistent two and a half to three hours.

4lbs is not a lot m8 just a pound a week is plenty to lose

Nick500

FAT BOY

is it the noise a posh duck makes :?:

Nick500

lol

Stu21Ldn

its a high protein cheese tastes kinda sour

groovyguy

FAT BOY, thanks for the info; I am classic endomorph, find it difficult to shift fat hence low carbs. Can I ask what you don't like about the quark and cottage cheese? Also, what time of day do you think is best to take fish oil?

Thanks for the replies, but cottage cheese isn't high in fat at all; 0.9 per 100g in fact, and carbs are 6.9g per 100g. Taking that into acount, how do you think I should adjust diet now?

Also, I love eggs but I'm concerned about cholesterol - how many do you reckon someone can get away with taking every day?

Sorry mate, I meant how much fat in my diet!! My bf% is in the high teens and am going for a trim but not ripped look, lots of stomach definition but not a washboard - so like you say around 12%, I estimate 4 lb off my 156lb that I weigh but I'm prepared to have underestimated!. My stomach looks pretty much the same as my intro thread you posted in.

Quark is a low fat soft cheese, great with fruit and low calorie sweetner mixed in and packs ~30g protein per 250g tub and similar to cottage cheese in nutritional terms; protein 12.3 g, carbs 4.1g and fat 0.2g per 100g. Given the nutritional info, any opinions on when best to have?

Oh no, not another one - I've heard that joke too many times...

Nick500

lol sorry for my various misunderstandings.

4lbs is definitely an underestimation, majorly in fact. I think if u are in the high teens u want to lose about 10 - 15lbs to drop 7% BF at your weight(can't be bothered to do that actual calculation). 4lbs is nothing, thats like 2 weeks worth of cutting

I don't know that much about cottage cheese but i think that the carbs are all lactose, a lot of people employ a lactose free diet during pre-comp preparation or cutting because having dairy or milk by-products often results in a softer look, not a hard ripped look. i know that triggeriron on here gave up milk and within 2 weeks felt a lot harder.

On the subject of cholesterol - they say that dietary cholesterol does not effect your blood's levels of cholesterol. I haven't read a scientific report to back that up so i can't vouch for it. Basically, don't worry about 3 eggs a day, its hardly a lot , if you were having 18 eggs a day like me but still having all the yolks, it might be a concern.

Aim for about 50 grams of fats for a cut/day, and try for maximum non-saturates in that.

I would just advise you to have a neverending supply of lean meats, perhaps minimise your dairy, stick to good carbs like brown rice, brown bread and oats, not too much simple carbs like fruit juice, sugary drinks.

Also start the day off with a strong coffee to kickstart that metabolic rate for the day.

Nick

Nick500

QUARK:

"quark cheese has a relatively high lactose content."

Quark Cheese
Overview
Composition
Application Based on End Use
Functional Properties


Overview

Quark (or quarg) is a fresh unripened cheese prepared in a fashion similar to cottage cheese. As with other fresh cheeses, the first step in the creation of quark is pasteurization of the milk. Fresh cheeses are consumed without aging and so milk used must be pasteurized to ensure the safety of the cheese. Once the cheesemilk is prepared, starter culture is added to generate lactic acid from lactose. Acidification occurs until the pH is lowered to 4.6, which causes precipitation of the casein proteins. A very small amount of rennet is included with the cheesemilk and it functions to make the curd firmer. Unlike cottage cheese, the quark coagulum is not cut or cooked. The curd is simply broken by agitation and whey is removed by bag drainage or by centrifugal force in a mechanical curd concentrator. The product may then be salted. The resulting texture of the quark cheese is very smooth, unlike cottage cheese, which consists of distinct curds. Quark cheese is used as an ingredient to add sensory appeal, mild flavour, and nutritional value to foods. Quark is a fresh cheese with a smooth texture, a mild, slightly sour flavour and a white colour. Quark cheese can be prepared from skim milk, partially skim milk or whole milk. When the Quark cheese is made with fat, the fat contributes to the flavour and smoothness of the cheese. Quark cheese has a fairly short shelf life due to its relatively high moisture content. Since the curd is not washed (as in cottage cheese manufacture), quark cheese has a relatively high lactose content.

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Composition

Typical composition of skim milk quark cheese

Moisture


82 %

Protein


12 %

Fat


0,2 %

Carbohydrate


3 %

Ash


1 %


Cheese is of high nutritional value due to its high concentration of proteins. Casein contains various levels of all the essential amino acids although it is relatively low in sulfur containing amino acids. As a result the protein quality of cheese is slightly less than that of milk, which retains the sulfur rich whey proteins. In terms of microbiological standards, all cheeses made from pasteurized milk must contain fewer than 100 Escherichia coli per gram and fewer than 100 Staphylococcus aureus per gram.

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Application Based on End Use

The mild flavour and smooth texture of quark make it excellent as a topping or filling for a variety of dishes.

* Quark cheese can often be substituted in place of sour cream, cottage cheese or ricotta cheese.
* Quark cheese can be blended with seasonings and used as a topping. For example, it may be blended with chives and used to top potatoes. The creamy texture of the quark cheese gives it the desired mouthfeel and viscosity for this application. The mild flavour and flavour carrying properties of the cheese are also important.
* Similarly, quark cheese can be blended with seasonings and used as a dip. Again the texture and flavour/flavour carrying ability are the important factors.
* Quark can be used as the filling in a variety of pasta dishes. The lightness of the cheese provides a pleasant texture and the mild flavour of the cheese compliments the flavour of the pasta sauce. As well, the white colour of the quark as a pasta filling or as a layer in lasagna is an attractive contrast to dark pasta sauces.
* Quark cheese can be blended into a sauce or dressing to provide viscosity. Quark can be mixed with fruit. The mild flavour of the cheese compliments the sweetness of the fruit. The light, creamy texture of the cheese is also important.
* Quark cheese can be baked into products such as cakes or brownies. The high moisture content of the quark helps to keep the product moist. The cheese also contributes to the browning when the product is baked.
* Quark cheese can be used as a cheesecake filling. The creaminess of the quark makes it suitable for this application and it can be used to replace cream cheese to provide a lower fat level and a lighter texture.

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Functional Properties

* Quark cheese has a mild, slightly sour flavour that compliments many other ingredients.
* Quark cheese can serve as a flavour carrier.
* Quark cheese has a relatively light, soft texture. This texture is good on its own, for example as a pasta filling, or quark can be used in place of other cheeses to give a lighter texture, for example as a replacement for cream cheese in cheesecake.
* Quark cheese has a smooth texture and can be used to add viscosity to a variety of products.
* Quark cheese has a high moisture content. Incorporating quark into baked goods will help keep the product moist.

groovyguy

Thanks Nick, I as I am not going for rock-hard ripped look but rather a 'defined' look, do you think the lactose thing is important? If so, do I only need to worry about that as I approach my target weight/bf%?

I am not one for bulking; since I can remember, I've always had a little ring around my stomach, I intend to lose it on this cut and my goal after that is not to bulk and cut but to sat trim and gain muscle, I might do fortnightly anabolic burst cycling but even if I don't, I would rather gain muscle at a much slower rate than get it faster and lose definition. Anyway, my question is with that in mind, do you think I shouild ditch quark, cottage cheese and milk for good if you do think losing it wil be beneficial for my look?