Tweaking the Cutting Diet to my schedule (Rambo)

[Oakley]

This is reffering to Rambos Cutting Diet.

I am now trying to cut after about 10 years of smoking Im clean for almost a year now. My issue was for the longest time i was bulking bulking and bulking and bulking some more. Up till this year when I gained about 20 lbs more than my usual weight. Which trying to find the fastest ways to cut.

Im taking Clen and doing cardio 3 days for about 20-30 mins a day running to the Newport Beach Peir and Back (3 Miles) but now realize that "My Diet" Needs to be harnessed cause im not seeing the effects I should be. Keep in mind for about 10 years i could eat ANYTHING and it have no effect on me whatsoever which is why I always bulked.

I have read numerous cutting diets and seem to all be the same with the calculations and workout being in the day. Im in realestate and at work from 7 to about 8pm at night and have enough time to eat my meals and work out at night. Im trying to figure out how to tweat this up to separate my carbs and fat but being able to get the same effect as if i were to have the ideal schedule that everyone else seems to have. By the Time i get home at night i shower and hit the bed and do it all over again. My days off during the week from the Gym are sat and sun with my cheat meal being sunday night dinner.

Im 6'3 228 and not sure of body fat but it doesnt look good. The one good thing is im tall.

Without getting detailed on foods and intake calculations how could i do this and get the best results without changing my work sched cause unless my body is going to make me 20 Grand a month I aint changing shit! Sorry to be blunt and shallow but i like my life other than the fact im a fatass right now... I have been hitting gym extreamly hard the past 5 weeks and for some reason started gaining weight (maybe due to muscle being added? I dont Know)

Hope all this made sense....

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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



That turns into approximately 300 grams protein, 130 grams Carbs, and 50 grams of fat.

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Breakfast - Flax

Shake

Lunch

Shake

Dinner

Workout
PW Meal

Bed

[KeyMastur]

You could probably change your cardio to 45 min. Do you have access to a bike or elliptical machine? Too high of a heart rate will be detrimental to muscle growth.

[MartyMcFly]

You could probably change your cardio to 45 min. Do you have access to a bike or elliptical machine? Too high of a heart rate will be detrimental to muscle growth.

Wouldn't Clen help with the muscle loss. I do elliptical in a.m and run in the p.m on cardio days. I need to run to for sports but do not see it affecting muscle on clen.

[IBdmfkr]

A high carb meal before "running" for a prolonged period of time is suggested, not clen.

From reading your current stats I'd suggest stop starving yourself. You are barely at 2000calories/day and thats with more than one shake. This is most likely causing the muscle loss, not the cardio.

I'd switch to all solid foods and bump the carbs up a bit/meal, but choose good sources of carbs such as Yams/B.Rice/oats/grits/Whole wheat etc.. (not sure where ppl are getting this Prot/carb - Prot/fat is the way to go)

If anything take the carbs out of meal 5 and place them in meal 3 but bump it up to 1cup.

I'm not sure of your activity level or your lifting routine so it's hard to recommend much.