Adjusting Cutting Diet

**capone_22** · 10-12-2004, 09:18 PM

hey everyone,
I just want to run my cutting diet a bit longer before switching to a lean mass diet later on.

The problem is that the results i've been seeing lately have slowed down. I think I reached the point where I need to adjust/fine tune the diet.

In terms of doing this, any suggestions? Should I increase the cardio? Decrease the amount of carbs? Shock my body some how?
NEED Help from The DIET GURUs and/or Anyone else!!!

thanks y'al
capone

**Mass Quest** · 10-13-2004, 06:14 AM

the first thing i do when the results slow down is up the cardio.how much cardio you doing at the moment?

**dalcowbag** · 10-13-2004, 06:17 AM

post your diet so we can help you make adjustments

DCB

**SwoleCat** · 10-13-2004, 06:36 AM

Hard to comment on empty space, I 2nd Dalco's statement.

~SC~

**capone_22** · 10-13-2004, 07:18 AM

i'll search for it, posted it a couple of months ago...

Here is the mealplan:

meal 1 (30-40 min after cardio)
- 4 egg whites
- 3 slices lean chicken bacon
- 1 tbsp Olive or Flax Oil
- 1 scoop whey

47g Protein, 15g Fat

meal 2 (2.5 - 3 hours later)
- 1 scoop whey
- flaxseed (grounded)

22g Protein, 20g fat

Lunch (2.5hr - 3 hrs later)
- 2 lean chicken steaks
- 1 cup of veggies or salad
- 1 tbsp of Flax oil

40g protein, 25g Fat

Workout ~approximately 2 hrs after lunch

Post Workout
- 45g protein
- 90g dextrose
**** how do you guys measure the dextrose???? I'm going with a heaping tablespoon @ 10-12g???? does that sound accurate or is there a better way?

PPWO Meal
- lean protein source (chicken or beef)
- 1 cup of rice
- veggies

40g protein, 35g carbs

last meal (2.5hrs - 3 hrs after PPWO)
- 1 tbsp flax oil or grounded flaxseeds
- 1 1/2 can of tuna or 2 scoop of whey
~50g protein, 20g fat

Totals: Protein 244g/ Fat 80g/ carbs 115g
Percentages 976 Protein calories/720 fat calories/460 carb calories
Protein 45% fat 33% carb 21%

Does that (percentages) seem about right????
*** i'm about 176- 180 lbs.

thanks for the help!

Here Ya go fellas!
thanks in advance. Capone

**SwoleCat** · 10-13-2004, 07:27 AM

IN CAPS.............

Originally Posted by capone_22

i'll search for it, posted it a couple of months ago...

Here is the mealplan:

meal 1 (30-40 min after cardio)

HOW LONG IS THE CARDIO SESSION, WHAT TYPE OF CARDIO?

- 4 egg whites
- 3 slices lean chicken bacon
- 1 tbsp Olive or Flax Oil
- 1 scoop whey

47g Protein, 15g Fat

meal 2 (2.5 - 3 hours later)
- 1 scoop whey
- flaxseed (grounded)

MAY WANT TO NOW SWITCH TO AN OMEGA 3,6,9 BLEND.

22g Protein, 20g fat

WHY SO LITTLE? I KNOW U ARE CUTTING, BUT ALL YOUR PRO/FAT MEALS BEING EQUAL WOULD BE BETTER. JUST A PERSONAL PREFERENCE......

Lunch (2.5hr - 3 hrs later)
- 2 lean chicken steaks

BREASTS RIGHT?

- 1 cup of veggies or salad
OMIT CORN/CARROTS/PEAS/CROUTONS/LOW OR NO FAT DRESSINGS, THEY HAVE SUGAR.
- 1 tbsp of Flax oil

40g protein, 25g Fat

Workout ~approximately 2 hrs after lunch

Post Workout
- 45g protein
- 90g dextrose
**** how do you guys measure the dextrose???? I'm going with a heaping tablespoon @ 10-12g???? does that sound accurate or is there a better way?

1/2 CUP IS 75 GRAMS OF CARBS, SO A TOUCH MORE......

PPWO Meal
- lean protein source (chicken or beef)
USE CHICKEN OR WHITE FISH OR EGG WHITES.

- 1 cup of rice
- veggies
INCLUDE VEGGIES ELSEWHERE, NOT HERE AS YOU DON'T WANT TO SLOW DIGESTION. AGAIN, PERSONAL PREFERENCE, NOT SET IN STONE, BUT DO AS YOU WISH.......

40g protein, 35g carbs

WRONG WAY...........CARBS NEED TO STILL BE HIGHER THAN THE PRO IN THAT MEAL.........CUTTING OR NOT.

(YOU ARE GOING TO HAVE TO ADJUST YOUR AMOUNTS AND FIGURE YOUR EXPENDITURE NEEDS. MANY USE THE HARRIS BENEDICT FORMULA, OTHERS DO THEIR BODYWEIGHT X 10 IN KCALS, ETC. HOWEVER YOU ARRIVE AT YOUR MEAL AMOUNTS, YOU NEED TO ALTER YOUR MEALS AND EXPERIMENT TO GET THE RIGHT AMOUINTS.........ON TO THE REST......)

last meal (2.5hrs - 3 hrs after PPWO)
- 1 tbsp flax oil or grounded flaxseeds
- 1 1/2 can of tuna or 2 scoop of whey
~50g protein, 20g fat

SWITCH TO THE OTHER OIL...........

Totals: Protein 244g/ Fat 80g/ carbs 115g
Percentages 976 Protein calories/720 fat calories/460 carb calories
Protein 45% fat 33% carb 21%

Does that (percentages) seem about right????
THIS WILL DIFFER AMONGST EVERYONE BRO, IT REALLY DOES. YOU HAVE TO FIND WHAT WORKS.......

*** i'm about 176- 180 lbs.

thanks for the help!

Here Ya go fellas!

~SC~
thanks in advance. Capone

**capone_22** · 10-14-2004, 08:50 AM

Thanks swole, the info. is extremely helpful.

here are some Q and A's

mass quest and swole -> i do cardio 5-6 days a week @ 45 min per session. 90% of the time on a stationary bike. Hitting the 60-70% of MHR. The odd time i would ditch the bike and take a stroll outside!

Is Flax oil preferred over the actual grounded seeds?

I heard Whitefish has high mercury levels and too avoid eating more than 2x/per week???? Do you think this is just overblown like the mercury in tuna????

I wasn't also aware that the carbs should be higher than the pro. in the PPWO meal... thanks, will adjust that too.

thanks for the help... hopefully this will kick start more fat loss!
capone

**Mass Quest** · 10-14-2004, 04:45 PM

the cardio looks good bro maybe do a bit less on the bike and more walking but thats a personal thing.alter up your diet like sc said and the fat should start coming off again.

**capone_22** · 10-15-2004, 12:02 PM

yeah bro's alterations in the making right now... thanks.

any answers to the two questions anyone?

**diesel21** · 10-15-2004, 05:25 PM

Follow what sc wrote out, personally i would up my cardio to an hour, at least 5 days a week on empty stomach, it worked amazing for me and i kept muscle while burning fat... just be sure to take in a good amount of protein at everymeal.....and follow the post workout meals strictly.