Cutting Weight Loss and that hard look

[mattmiles]

Hi,

I have been training hard for about 5 years and was wondering if anyone could suggest a cycle/course with dosage instructions for cutting fat and getting that hard ****** look. I am not to fussed about getting bigger so just looking for that certain look.

Any help is much appreciated.



MM

[lovbyts]

Diet
Go to the diet section and start reading. a cycle will not get you cut, eating the right food at the right time will with the proper workout.

Really, you will see this suggestion repeated to you over and over

You will also be asked your stats.

Age
Height
Weight
BF
Years training
cycle History.


Yeah most people say their diet is good. LOL that means it's NOT good. GO READ the diet section, then come back and say it's good. You will then be asked to list everything you eat all day, number of meals, macros for each meal.
Diet is 99% of the battle and a cycle will not do you any good.
Have fun.

Next step, read the diet section, learn it, live it.

[mattmiles]

Thank you. My diet is pretty good, so looking to take that next step.

[lovbyts]

Thank you. My diet is pretty good, so looking to take that next step.

Read above, then click here diet
Watch, learn
So you wanna learn how to Diet?

[eatrainrest]

can you post your diet if your confident that its good? im 1000/1000 when it comes to people saying its good and it sucks

[LexusIS09]

can you post your diet if your confident that its good? im 1000/1000 when it comes to people saying its good and it sucks

including macros of the diet as well, or else it's uselss.

... Also, Eatrainrest I wanna see what your diet looks like lol.

[eatrainrest]

including macros of the diet as well, or else it's uselss.

... Also, Eatrainrest I wanna see what your diet looks like lol.

hehe, ill be posting for critique soon and i will be at my defense!

[mattmiles]

Age: 27
Height: 178cm
Current Weight: Varies day to day from 93kgs to 95 Kgs

Breakfast 7am:

Omelette 3 egg whites 3 with the yolks - 350 calories

Toast 2 slices with Jam - 220 cals

Piece of fruit or fruit juice - 50 cals

Snack 10am:

Protein Shake 30grams of protein

Plain Yogurt

Lunch 1pm:

Tuna Sandwich, 2 Slices of Wholemeal Bread - 220 calories

Mixed Vegetables - 100 cals


Snack 3.30pm:

3 Plain Rice Crackers - 85 cals

piece of fruit - 50 cals

Pre Workout:

Protein shake 30 Grams of Protein

Post Workout:

Protein Carb mix drink

Dinner 7.30pm:

Chicken and Veg and a small sweet potato - 464 cals

I drink about 3 to 4 litres of water a day too.

[FireGuy]

Are you doing any cardio?

[mattmiles]

Yep lift 5 times a week and do 4 sessions of cardio a week, mixing it between long steady state running or cycling and high intensity interval training.

[MACKATTACK]

Yep lift 5 times a week and do 4 sessions of cardio a week, mixing it between long steady state running or cycling and high intensity interval training.

Uhh prepare for your diet to be r*pped apart since you are going to just need to up your protein intake at your first meal alone and drop any sort of juice or fruit that is going to give you an insulin spike (thats one small change).

Now for your workout. If you want a "hard" look then you need to get rid of all possible body fat.

So that would include some pre morning breakfast cardio (besides eating a extremely CLEAN diet) with just some BCAA's in ur system for 45 mins and 20 mmins of cardio after your lifting also at a slow/low intensity. Cardio can be done 7 DAYS A WEEK to get the full effect. so a total of 14 cardio "sessions" if thats what you want to call it.

[RANA]

Age: 27
Height: 178cm
Current Weight: Varies day to day from 93kgs to 95 Kgs

Breakfast 7am:

Omelette 3 egg whites 3 with the yolks - 350 calories Not enought protein

Toast 2 slices with Jam - 220 cals Serious? a cup of dry oats would be better

Piece of fruit or fruit juice - 50 cals Not needed, more to a snack later the fruit NOT JUICE!!!!

Snack 10am:

Protein Shake 30grams of protein

Plain Yogurt NO, add the fruit and some fats (almonds/walnuts)

Lunch 1pm:

Tuna Sandwich, 2 Slices of Wholemeal Bread - 220 calories Very bad, is the tuna mixed with mayo? Have chicken/fish with rice

Mixed Vegetables - 100 cals


Snack 3.30pm:

3 Plain Rice Crackers - 85 cals Add some almond butter to those (1 tsp on each)

piece of fruit - 50 cals You still need some more protein

Pre Workout:

Protein shake 30 Grams of Protein What time do you workout

Post Workout:

Protein Carb mix drink

Dinner 7.30pm:

Chicken and Veg and a small sweet potato - 464 cals How much chicken?

I drink about 3 to 4 litres of water a day too.

What is your gram count for your protein/carbs/fats?

[mattmiles]

Breakfast 7am:

Omelette 3 egg whites 3 with the yolks - 350 calories Will add more protein

Toast 2 slices with Jam - 220 cals Serious? Will have oats

Piece of fruit or fruit juice - 50 cals will take out this

Snack 10am:

Protein Shake 30grams of protein

Plain Yogurt NO, Will add fruit and maybe a handful of mixed nuts

Lunch 1pm:

Tuna Sandwich, 2 Slices of Wholemeal Bread - 220 calories Very bad, is the tuna mixed with mayo? Have chicken/fish with rice It is plain tuna no mayo

Mixed Vegetables - 100 cals


Snack 3.30pm:

3 Plain Rice Crackers - 85 cals will add almond butter

piece of fruit - 50 cals Will add another protein shake

Pre Workout:

Protein shake 30 Grams of Protein I work out at about 6pm - 7pm

Post Workout:

Protein Carb mix drink

Dinner 7.30pm:

Chicken and Veg and a small sweet potato - 464 cals About 300grams of chicken

I drink about 3 to 4 litres of water a day too.

[spywizard]

oh my goodness the fruit sucks..

and plain yogart.. read what's in it.. 46 carbs or more??

and where are your fats?? anyone see any fats?? nope, just checked it again.. no fats..

[mattmiles]

What kind of foods will I bee looking at taking to get the right fats and what type of fats should I start incorporating?

Guys all this info is spot on so far and just what I needed to hear.

[johnq]

salmon, mackeral, almonds... all high in *****3 mono-unsatrates and polyunsaturates good fats