01-02-2006, 01:45 AM #1
My cutting preparations...Need help
I've took some time out to start calculating after viewing a sticky here about cutting. I did a cutter last year but it was nothing compared to a real strict one. I mean, I ate clean but I used NLarge at least once a day the whole way through and although I got really defined and seperated I was still holding a bit of water and didn't entirely execute my goal. Well, about 85% of it as it was probably the best looking I have looked in the last 5 years.
Anyways, since I am gonna compete a few months away I start dieting January 2nd being today. I have procrastinated and being that I've been sleeping all day I decided to do some researching and come up with this.
Feel free to add anything or let me know what I should take off. I have made a rather small outline of the preparations including supplements and diet stuff.
So I hope you all can help me out with the things I'm missing and this will be my first step into putting together my diet for tomarrow after I do my cardio.
Please read the bold for things I am a bit confused about.
Carbs: 138g (Dex/Mal?)
on Rambo's sticky it said 50% Dex / 50% Mal am I supposed to pick one of the two or should I do half of each? I always thought dex was the way to go?
Total: 2.0 per lb = 430g
Ideal weight: 215lbs of LBM
Breakfast: ?g (Oatmeal)
Here I am confused on how much carb intake I should take in the morning. I understand that I should only take carbs PWO and breakfast but I am not sure exactly how much g of carbs I should intake for my goal
PWO: 115g (Egg whites)
Total: ?g (Flax Oil, Nuts, Salmon, Olive Oil)
Just like the carbs I am also confused on how much of these EFA I should be consuming throughout the day for my specific goal.
Glutamine: Total: 10g split into 2 intervals of pre AM cardio & any other time other then PWO
ALA/R ALA: I heard this is a good supplement for cutting. I've read breifly about it but nothing into depth. If you all recommend it then I might just give it a shot depending on how much of a diffrence it will make.
No Xplode: Not sure if I should add this to my cutter or not. I have a bottle here which I would like to use but I don't know if it will help me or hurt me
Creatine: Also uncertain about using creatine during a cutter. I don't want to look bloated or soft.
Although Maraxus said not to have any cheat meals at all I will be having a cheat meal. My question is how many can I have throughout the week and I know for a fact that the cheat meal/meals will only be consumed on the weekend.
45 minutes in the AM along with 5g of glutamine
I will upgrade to 1 hour as I get closer to the show.
Besides that... I also have a question about veggies. Do I need them? If so...what veggies would you recommend and why?
I appreciate all your help.
BTW, I'm 240lbs 6ft about 12-13%bf.
01-02-2006, 01:53 AM #2
What kind of cycle are you doing.. if any?
01-02-2006, 02:22 AM #3Originally Posted by Zapp
I will be cycling now until a month prior to my show in early June.
So from today til about the first week of May I was originally gonna run this cycle:
700-750prop/weekly as my base
400mg tren a/weekly for about 12 weeks
50mg winstrol /ed for the last 6 weeks of the cycle
I ran into some complications with my home brewed prop and I got delayed on getting some "ingredients" so I started my cycle yesterday with Test E instead of prop. In about 8 weeks I'll switch to prop. Other then that everything else is on schedule.
01-02-2006, 02:59 AM #4
01-02-2006, 09:15 AM #5Originally Posted by The Massacre
01-02-2006, 12:06 PM #6
Why the hell did I put Egg whites next to PWO?
You can tell I wrote this super late at night...
Tai, BTW...I'm not using HGH this time around. I also read not to use glutamine PWO on Rambo's sticky as it fights for absorption with the glutamine peptides in whey.
01-02-2006, 12:09 PM #7
Everyone that reads this under the "Carb:" section please ignore the "PWO: 115g (Egg whites).
I have no idea why I put that there. It must've been a mistake.
01-02-2006, 12:09 PM #8Originally Posted by TMS
also im talking bout GLUTAMINE FOR POST CARDIO not PWO i only take glutmine 2x a day.. POSTcardio and PREWORK OUT
01-02-2006, 12:10 PM #9Originally Posted by TMS
01-02-2006, 12:57 PM #10
I'm actually waiting for Nark to get back to me on this and I'm hoping SwoleCat can chime in here as well.
I need to get it a meal plan down together with every nutrient put together perfectly.
01-02-2006, 01:02 PM #11Originally Posted by TMS
just figure out how much pro/carb/fat u need to cut on and cal values
then just put it together using lowest possible gi foods and possible seperation of fats and carbs... and timing is important too
01-02-2006, 04:50 PM #12
Would you happen to know exactly how I can calculate how much carb/fat and cals I need to stay at the weight regiment which I plan to execute.
I calculated the protein so... I'm just stuck on everything else.
01-02-2006, 10:27 PM #13
same here bro^^ i have no clue how to calc how much i need...
01-03-2006, 01:08 AM #14
01-03-2006, 01:20 AM #15Originally Posted by taiboxa
01-03-2006, 01:33 AM #16
Dammit.. it's too late at night to be calculating. .but here goes Mass old boy
Proposed LBM 215 lbs
Thus proposed maintenance kcals: 2580 kcals
I think 2gr per lb LBM is too high for your protein intake.
Or at least, it doens't leave many carb/fat calories for you to train on.
Still i'll customise you diet on what you want..rather than what i'd do personally
fat: 28 grams.
As Tai suggested, you'd ingest carbs PWO and PPWO.
As Maraxus suggested, drop the cheat meal.. or at least restrict it to just one meal during the initial phase.
I find it easier NOT to cheat when i've completely eliminated junk food.
Veggies are a must.. In addition, a fiber supplement (with you protein intake being that high) is a must.
I can't really advise you on supps like Nox etc.. as i'm yet to use 'em
I would however.. add: b-complex, additional Vitamin-C, a fat-burner, chromium picolinate and ala.
01-03-2006, 01:50 AM #17Originally Posted by taiboxa
Going on what i supplied preciously:
fat: 28 grams
And splitting it over 7 meals:
Over 7 meals... averaging appr/ 60 gram of protein per meal.
Thus you'll have 120 grams of carbs PWO.. and the other 30 PPWO
Seeing that your fat intake will be on the low side it'll be easy to manage.. you can probably get it all in from Flax capsules
Add green veggies to each meal other than the PWO meal and you're good to go
It'll be like this: e.g.
2 cans of tuna + green veggies + metamucil+ 4 flax capsules
2 cans of tuna + green veggies + 4 flax capsules+multivitamin
(ingest the multi at this meal as the metamucil may hinder absorption)
2 cans of tuna + green veggies + 4 flax capsules
2 cans of tuna + green veggies + 4 flax capsules
2-3 scoops pro; 120 grams dex; 200 mg chromium; 100 mg b-complex
2 cans tuna + 1 potato + veggies +4 flax capsules + 200 mg chromium + 100 mg b-complex
Casein shake + metamucil + 4 flax capsules
01-03-2006, 02:27 AM #18
Nark, you are the man and my special chocolate hersey kiss.
I'll take what you gave me and try to variate it so I won't get bored. With the calculations you've given me I feel that I can take care of the rest from this point on.
I will be keeping you updated on my progress and I'm gonna fly your ass over here to watch me spank everyone on stage this summer.
01-03-2006, 01:51 PM #19
Should I start executing this diet now or how long before my show?
My show won't be til about... june.
01-05-2006, 11:28 AM #20Originally Posted by TMS
01-12-2006, 11:02 PM #21
what the hell?! why'd mass get banned?
01-12-2006, 11:24 PM #22
multiple accounts im guessing?
01-13-2006, 01:53 AM #23
i thought nark was gonna fix dat?
01-19-2006, 08:44 PM #24New Member
- Join Date
- Jan 2006
How many milligrams per flax capsule. And since the flax has ALA is it ok to take more?
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