It really doesn't matter that much - even PWO plain table sugar is fine.

Waxy Maize used to be my PWO sugar of choice until more scientific studies were done and showed it's effectiveness only marginally better than standard dextrose.

So take your pick really.

hows this diet look , critique ?

WORKOUT DAYS : 5x5 plan


Meal 1 - 1 cup oatmeal + 40g protein shake + 1 cup fresh fruit
Meal 2 - 1 cup oatmeal + 1 scoop whey protein + fruit
Meal 3 - some sort of meat + 1 cup brown rice + 1 cup veggies
Meal 4 - salmon + 1 cup brown rice + 1 cup veggies
40g protein shake
Meal 5 - salmon + 1/2 cup brown rice + 1 cup veggies
Meal 6 - protein shake + 15-20 blueberries

non workout days (consists of cardio and ab work)


Meal 1 - 1 cup oatmeal + 40g protein shake + 1 cup fresh fruit + handful of almonds
Meal 2 - salmon + 1 cup brown rice + 1 cup veggies
Meal 3 - random meat + 1 cup brown rice + 1 cup veggies + Tbsp all natty PB
Meal 4 - salmon + 1 cup veggies (any) 1 tbsp EVOO or all natty PB
Meal 5 - tuna + 1/2 cup brown rice + 1 cup veggies (any) + 1 tbsp EVOO
Meal 6 - protein shake + 15-20 blueberries

E: even though the carbs are kind of high, well for the workout days at least, i'll still be able to lean out right ?

also, my day goes by and i usually do my boxing cardio, then workout after, boxing is usually 1:30-2 hours and then i workout the 5x5 is that OK?

This post was edited by EverNineAfter on Nov 14 2011 06:20pm

I wanted to start cutting and was hoping you could give me a suggestion for a diet. Only thing is, I'm pseudo-vegetarian-- meaning I don't eat meat but I do consume dairy products(including eggs).

Right now my diet consists of:

Scrambled eggs with 2 slices of Omega 3 seed wheat bread.
celery w/ natural peanutbutter
Dinner usually consists of Lentils, chick-peas, or beans(kidney beans and garbanzo beans) in curry(typical north-Indian dishes) with a couple of whole wheat home-made tortillas. I also consume a cup and half of greek yogurt with every meal.
A protein bar here and there.
Cottage cheese with cashews and almonds before bed.

As far as supplements go, I'm taking ON Pro Complex/Myofusion(like to mix it up so I don't get tired of the flavor), Orange Triad, and I have ON Creapure on the way.
I take 1 scoop of whey when I wake up(before cooking breakfast) and 2 scoops post-workout.

I would love some suggestions to improve my diet to fit optimal cutting macros and even some supplement suggestions. Thanks.

This post was edited by SimCity on Nov 14 2011 08:55pm

I'm trying to bulk but I need to add to my diet. How can I improve my diet at the moment

Meal 1 : 4 eggs , oatmeal , 4 slices turkey bacon
Meal 2 : sandwich consisting of 3 slices of ham , 3 of turkey , slice of cheese
meal 3: tuna melt consisting of 2 slices of bread , 2 slices of cheese tuna and some mayo
meal 4 : usually chicken breast , some beef , or some steak , lots of brocolli or corn
Protein shake after workout and before bed.

Everything there looks good.

In order to improve your diet, here are my changes:


3 whole Scrambled eggs with 3 egg whites + 2 slices of Omega 3 seed wheat bread.
celery w/ 2tbsp natural peanutbutter + 1 cup greek yogurt
Dinner usually consists of Lentils, chick-peas, or beans(kidney beans and garbanzo beans) in curry(typical north-Indian dishes) with 40g carbs worth of tortillas (figure out how much you can eat based on that) + 30g protein shake
ONE protein bar a day
Have a 30g protein shake between meals if you get hungry
Cottage cheese with cashews and almonds before bed.

I need your height/weight and body type.

5' 8, 180ish lbs atm probably around 13-14% BF, trying to get around 8%, would this diet suffice?
1: 5 egg whites, 1 yolk, 1 banana, 1 piece whole grain toast
2: 50 g protein casein shake
3: ~.5 lbs chicken breast/steak + ~1lb broccoli/cauliflower
4: VPX Zero Impact Bar
5: ~.5 lbs Salmon/tuna/chicken/lean beef + veggies
6: 1 cup greek yogurt

PWO is a banana or 2 + 50 g protein whey shake, currently on a 4 day split
Thanks!

this has always been my biggest questions, to increase size, what is better?

lifting high to low weights or low to high weights? (ie, starting out with high weights and decreasing the weights as you continue the set, or starting out with low weights and increasing the weights every time after a set)

Ill post a picture of me now..

Im 175 ish lbs , 6'1


I'd say endo/ecto