My new 7 week cutting diet started today CRITIQUE AWAY!

[CoreyTampa09]

Ok well I weighed in this morning at 184.5 probally around 16 % bodyfat (all around love handles gut and lower back) and in 7 weeks the last day of the semester I hope to weight 170 12 -13%. Here it is for today, Ill try to keep it continuous everyday with my workout included as well.

8:40am - 40 minutes treadmill 6.0 - 7.0 mph 500 calories burned

9:30am - ! cup of egg beaters omelette w/peppers,onions,mushrooms,tomatoe, with salsa on top. Bowl of raisin bran with very little skim milk. Soon this will change to oatmeal with the omelette.

12:30pm - Plate of salad w/ cucumbers,brocolli,olives,tofu and again with salsa on top. (It tastes very good, nice spice and no calories/fat/carbs). 3 harboiled eggs, no yolk.

3:00pm - workout will explain later

4:30pm - 1 scoop of ONN Whey/ Small plate of diced sweet potatoe salad washed off all the sauce on it/ 2 servings of mixed vegetables/ bowl of cottage cheese

7:30pm - Same salad as 12:30/4 hard boiled eggs/ small plate of cold cut turkey from the cafe at my school.

10:30pm - 1 can of tunafish

Chest:
Barbell Bench 175/12 185/10 195/6 195/6
Dumbell Incline Bench 55/12 60/12 65/10 70/8
Decline Dumbell Flys 35/10 35/10 40/8
Cables on the free motion machine 110/12 110/12 last set till failure

Back:
Dumbell Rows 65/12 70/10 75/9
T bar wide grip 125/12 135/10 145/6
Underhand Barbell Rows 115/12 115/10 125/8

Keep in mind all food is from my college cafeteria (University of Tampa) Except for the plain oatmeal I bought and tunafish.

Wednesday is Legs and Shoulders

Friday is Arms Biceps,Triceps and Forearms

AM cardio every morning Mon - Saturday with extra cardio (basketball,football,baseball) in between.

Supplements: Onn Whey, EC stack.
Any other suggestions for my cut of 7 weeks let me know.

[CoreyTampa09]

Come on guys some motivation here, by the way heres my complete story if you wanna stay with me while I attempt to achieve my goals.

Hey guys thank you very much for the responses considering I'm a first time poster. I'll give you a little background on why this is difficult and im determined to get those abs.

Growing up I was never really chunky up until I hit about age 10 or 11 when I was introduced to the world of fast food and candy. From Wendys to sour patch, Pizza to skittle I ate it all. I was a huge night eater. Many nights I can remeber opening up an entire bag of doritos and eating them all or some tostitos with an entire jar of salsa. Even when I was younger I still was never able to really get full.
I have always had alot of friends growing up and got my small share of girls through middle school and the beginning of High School. But I just hit a point in my life where I became to fat, none of my clothes fit, I didnt look healthy for someone who was a sophomore in high school. Some people would say aww its jut baby fat it will come off but I knew it wouldnt. I was 5'6 215 pounds with a 38 inch waist at the end of my sophmore year of college. That summer I was determined to lose it all. That summer I ran my ass off and dieted. With not much knowledge and some minor help from my mom, I thought I knew what I needed to do to drop the weight. At night while watching TV, I would try my best to do as many pushups as I can maybe 200 over the coarse of a night, 300 crunches total over the coarse of the night. First day of school junior year, I weighed in at 163ish standing 5'8 tall. Nobody could believe it, my world changed. A whole new world was opened to me, so many girls, parties, sports, basically every kids dream going through high school. I stayed lanky up until about the summer of junior year. I was too ashamed to join a gym just yet sbecause I still suffered my fat man syndrome which I call it. No matter how much weight I will end up losing I will always see a fat person standing there. I joined they very local quaint JCC gym and just started lifting everything in sight so I can get myself up to a decent standpoint. Senior year started and I had weight training in the morning. I stuck to a simple 30 minute routine a day doing various muscles for the first two months. I started noticing alot more strength It was about the middle of senior year when I actualy started reading, getting much moe knowlegable on the subject. I was 165 5'10 and joined my first real gym, Johnny Lats. I started off doing 135 for 8, 20 pound dumbell curls for 8, 90 on lat pull down machine, 40 pound dumbell shoulder press. I put on about 10 pounds of decent weight which I thought by the beginning of the summer. Still with no abs I remained dedicated to clean eating, cardio and lifting. The summer I was in the prime of my conditioning. I was running everyday lifting everyday,swimming you name it I did it. Finally it seemed a fourpack was emerging, and my build was starting to get pretty solid, comparable to the people I admired in my age group.
Then college hit. A world with unhealthy food, which I was very unaccustomed too. Beer galore, liquor, ice cream, fried foods. I knew my goal was still to obtain that six pack, but it more or less turned into me drinking a six pack which most college freshman experiment with. Going out 3 nights a week drinking beer and eating late wasn't really he best. I still kept with my lifting, running as always, but the food caught up. In my eyes I took the lifting phrase and called the first six months of college "bulking". I stand now at 185-190 thick much stronger from a year before, basically everything doubled with my lifting. But now its time for me to go home in 2 months and really impress everyone like I once did.

[brutesinme]

for people to give you an honest critique they need to know your macro's IE: grams protein, fat, carbs per meal and for the day. You should aim for 30 grams protein each meal. Limit carbs to breakfast and post-workout. Do you get your efa's?
btw, congratulations on your past successes! With similar determination i'm sure you will achieve your new goals.

[brutesinme]

p.s. you should check out the how to cut sticky at the top of this forum.

[CoreyTampa09]

efa's? Essential Fatty Acids - explain

[CoreyTampa09]

Today my second day of my 7 week cut, here it went.

7:00 am 40 min treadmill 6.0 - 7.5 mph 515 calories burned
8:30 am Egg white omelette (3 eggs) mushrooms,onions,dicedham,peppers and a bowl of oatmeal
12:00 pm Salad w/vegetables tofu and oil and vinegar 4 hard boiled eggs
3:00om 20 minute cardio 2.5 miles 3/10 pullups 3/15 dips 3/15 pushups
4:00pm salad with salsa and vegetable 5 egg whites
7:30 serving of corn from the cafe bowl of cottage cheese with veryyyyy litttleee strawberry yougurt to flavor it (suggestion to flavor it throw em at me) a plate of coldcuts handfull of turkey and ham.
8:30 2 cups of sugar free jello

[Kärnfysikern]

need to know the macros to say something. But it looks like it might be low on both kcal and protein imo. Maby fat aswell.

good source for efa's are flax oil or fish oil. Add around 10-20 grams/day.

[CoreyTampa09]

Ah finally, was waiting for Johan to give me an answer.

Macros??? Is that the nutrition in each, im not sure but ill try and give ballpark range.

Omelette 220 cals 20 protein
Oatmeal 180 cals 5 protein 30 carbs
Salad and eggs 220 cals 25 protein 5 carbs
Second salad 250 salad 30 protein 5 carbs
last meal 500 cals 50 protein (5 carbs from corn)?

This was a low day missed a meal.

[THE_DOME]

1370cals 130p 65carbs
man if you are weighing 180 lbs you should be shooting for 180g of pro to maintain you muscle. read around there are many diets for cutting on the board. #1 stay away from the driinking

good luck man get that six pack

[CoreyTampa09]

Yeah man thats a really low day for me, Usually alone ill consume 15 - 20 hardboiled eggs, thank god my cafe has them. Plus my omeltte in the morning and PWO shake. Right there is about 150 grams of protein. And then ill have some coldcuts from the cafe just turkey and ham with some spicy mustard. Boring but hey i will achieev my goal