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04-16-2005, 06:37 AM #1
Preserving muscle mass while cutting & having trouble with daily caloric
I want to start cutting ASAP but I have a few questions.
1) Although it is not the goal, is it possible to increase LBM (rather than preserve) as well as increase strength while cutting?
My stats: 19, 165 lbs, maybe about 14-15% bf looking to get to <10%
I've been bulking for a while so this is what I plan on doing let me know if I have the right idea:
wake up and have 5g of glutamine + ephedrine & caffeine (can't take asprin)
Walk to gym (15mins speedwalking) then jump on the eliptical and go for 45mins - 1hr--> I don't use the handlebars that move back and forth if that makes a difference.
Meal 1:
Lean Protein, 1/2 cup oatmeal
Meal 2:
Protein shake/Lean Protein (2 tbsp flax
Meal 3:
Veggies, Lean Protein
Workout
Meal 4:
PWO Nutrition
Meal 5:
Veggies, Lean Protein, 1/2 cup rice or oatmeal.
Meal 6:
Shake with Flax
**I took this from the unofficial how to cut thread and cannot figure out how many grams of protein/carb/fat/ etc. I am supposed to have in a meal and what the daily caloric intake should be.
Im running Test E right now on week 9 of 14 and I am sick of bulking I would rather look cut. I have already put on 25lbs and I don't think any of it was fat to be honest.
Can somebody help me out with this? Thanks broooos
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04-16-2005, 08:16 AM #2
bump?
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04-16-2005, 08:30 AM #3
putting on lean mass while cutting would be possible under 2 conditions IMO
1st- using AAS
2nd- if your totally new to lifting, body will respond very highly to the givin stimulas of resistance training and grow while getting lean from a VERY CLEAN Diet of a very slight caloric deficite w/ light cardio in morning 60%MHR
ok now to critique your diet
Need fallowing INFO: your Heighth would be nice, as well as what type of meat/food you eat plus how HOW MUCH you eat of it.
Meal 1:
Lean Protein, 1/2 cup oatmeal, i would do pro/fat here especially if its post cardio that way you dont have to wait 45min to eat but like 25 or so. i.e. 6-8 egg whites and 2 full eggs.
Meal 2:
Protein shake/Lean Protein (2 tbsp flax) Try to use real food here if possible keeps metabolic rate UP
Meal 3:
Veggies, Lean Protein, maybe some fat free cottage cheese here since you dont have a real carb source.
Workout
Meal 4:
PWO Nutrition 2:1 (Dex/Pro) ratio make sure its whey
Meal 5:
Veggies, Lean Protein, 1/2 cup rice or oatmeal. Go high GI carb Yam/Rice/potato etc ... oatmeal is kinda low if you use oatmeal i would add lil sugar or something but thats just me
Meal 6:
Shake with Flax
unless its Casein protein i would go w/ tuna or another lean meat for a longer lasting protein source why is absorbed w/in 30min if its isolate and abou an hour if its concentrate.
but yes plz go back over and add in amounts of what you eat and preferrably what foods you will be consuming to get best advice
dont forget to keep that hard earned muscle keep cardio at about 65% MHR or so GL!
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04-16-2005, 08:34 AM #4Junior Member
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good idea running/walking as soon as you wake up
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04-16-2005, 08:39 AM #5Originally Posted by trippyx
Last edited by taiboxa; 04-16-2005 at 08:46 AM.
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04-16-2005, 08:44 AM #6AR Hall of Fame
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Props to taiboxa for helping out like this in this thread. Very good info!
~SC~
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04-16-2005, 08:46 AM #7Originally Posted by SwoleCat
By the way.. i have a perscription k thnx several actually!
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04-16-2005, 08:48 AM #8AR Hall of Fame
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You go boy!!!!!
~SC~
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04-16-2005, 09:18 AM #9
Hey thanks a lot for the input, very much appreciated- so this is what I sort of put together let me know what you think, im 5"7 or 5"8 by the way;
1) Wake up, 5g glutamine + 24-32mg ephedrine, 150mg caffeine, sometimes advils if im sore from training the day before
2) Cardio on the eliptical for 60 minutes @ 65% MHR (so for 19 year old, 205 - 19 * 0.65 = roughly 121 bpm)
3) Wait 1 hr
4) Eat protein shake: 40g whey + (1/2 cup oats) 20g carb
5) Protein shake: 40g protein + (30g flax seed soil) 30g fat
6) Eat Chicken (how many g uncooked?) + Veggies (how many g and what kind are best)
7) Weights (typical routine is 2-3 hard sets per muscle group like this;
first set - 10 reps (dying by 10th rep)
econd set - 8 reps (dying by 8th rep, bc weight increased 10%)
third set - 6 reps (dying by 6th rep, bc weight increased by 5%)
fourth set - 10 reps of same weight as first set, or 12 if i can make it
8) PWO immediately after, 50g protein + 100g dextrose (i found the dextrose was making me gain too much fat, do I need this much dextrose?)
9) 1/2 cup of white rice + steak (how many g uncooked, usually a cheap cut but I try and strip away any fat if its there)
10) Can of Tuna (30g) + 1 Tbsp full fat mayo (think thats 15g fat)
Also I am on Test E 500mg/wk now, should I take letro to try and drop some water or will it hinder my gains (or weight loss)
Thanks for all the help bros
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04-16-2005, 09:36 AM #10Originally Posted by vestax
Gear is good for cutting since it will keep you from catabolizing muscle while in a calorie deficite state.
Good Luck
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04-16-2005, 09:47 AM #11Member
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I really believe that diet plays a vital role in gaining LBM while cutting. THAT is the exact reason why I believe in SC's programs. In 10 weeks, even with a really bad week in the mix, I've gotten leaner and gained a little bit of mass. When I've cut in the past, I lost strength and ended up looking like a twigboy.. not good.
Definintely follow that diet plan up there, good stuff
In regards to Steak, it's great for a pro/fat meal. I love my Top Sirloin with veggies. Put a little soy sauce on that and it's my favorite meal of the day.
You can also check out www.diet-data.com to get nutrition facts on just about EVERY food out there.
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04-16-2005, 09:48 AM #12
So to sort of finalize it:
1) Wake up, 5g glutamine + ECA
2) Cardio on the eliptical for 60 minutes @ 121 bpm
3) Wait 30 mins
4) Eat protein shake: 40g protein (whey) + 15 g fat (flax seed)
5) Protein shake: 40g protein + 20g carbs (oats)
6) Chicken 45g protein + pack of microwaveable vegetables (20g?)
7) Weights (typical routine is 2-3 hard sets per muscle group like this;
first set - 10 reps (dying by 10th rep)
econd set - 8 reps (dying by 8th rep, bc weight increased 10%)
third set - 6 reps (dying by 6th rep, bc weight increased by 5%)
fourth set - 10 reps of same weight as first set, or 12 if i can make it
8) PWO immediately after, 35g protein + 70g dextrose
9) **need a meal that is 70g carb + 40g pro (any suggestions?)
10) Can of Tuna (30g) + 1 Tbsp full fat mayo (think thats 15g fat)
Daily totals:
230g protein 180carb 30 fat <--- is this right for my height/weight (5"7 1/2, 165 lbs, maybe 15% bf off an estimate)
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04-16-2005, 09:52 AM #13Member
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COUPLE COMMENTS IN CAPS ON #5,6,AND #9.
Originally Posted by vestax
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04-16-2005, 09:53 AM #14
Oh ya, and do I replace the PWO with anything or leave it out if I don't do weights that day? And I will be doing cardio probably 7 days a week unless I'm daying, where I will take a day off but usually it doesnt phase me.
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04-16-2005, 09:55 AM #15Member
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Originally Posted by vestax
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04-16-2005, 09:55 AM #16
Crysomate:
I switched the pro/carb meal after my workout with pro/fat so do you think I should have two pro/fats in a row?
#6) Isn't there a bit of fat in chicken thoguh? Maybe if I throw in some natty PB?
#9) how can I have more steak in this diet?
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04-16-2005, 10:01 AM #17Originally Posted by vestax
try to acquire for your weight about 280g Pro daily while cutting rest looks good. and YOU DOO NEED some carbs pre workout try to consume them approx 2-3 hrs before lifting so which ever meal that would fall into
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04-16-2005, 10:02 AM #18
How many lbs of fat a week do ppl cutting on juice typically drop? I dont care about gaining really I just don't want to lose any strength.
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04-16-2005, 10:02 AM #19Member
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Originally Posted by vestax
For 9, There really isn't much fat if you are using boneless/skinless chicken breasts. This would possibly be the ideal place for your steak meal. Since you want the meals to sort of resemble this:
**CARDIO**
Pro/Fat - Whey/Flax
Pro/Fat - not sure what's gonna be here
Pro/Fat - Steak/Veggies?
**Workout**
Pro/Carb - Whey/Dex
Pro/Carb - Lean Protein (chicken,tuna)/Carb (rice, oatmeal, beans)
Pro/FAT - whey/flax
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04-16-2005, 10:03 AM #20Member
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Originally Posted by taiboxa
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04-16-2005, 11:26 AM #21Originally Posted by Cry0smate
and how its cooked/prepared/density, liquid carbs are absorbed more readily than solid as well as less dense.
so like the .5mm oats (OldFashion) can be absorbed in about 2-3 hrs depending on what is in you already. carbs = glycogen which is important for anaerobic resistance training.
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04-16-2005, 11:28 AM #22Originally Posted by vestax
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04-16-2005, 08:45 PM #23Member
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Originally Posted by taiboxa
JMO.
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04-16-2005, 11:35 PM #24Associate Member
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Originally Posted by Cry0smate
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04-17-2005, 08:49 AM #25Originally Posted by carbs-rule
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