Cutting Diet and workout plan **any comments/critiques fromt the vets??**

[Ninjakid636]

Ok, so ive been researching about dieting and nutrition for cutting. This is what i have come to understand, and please correct me if i am wrong.

im 5'6 175lbs +/-12% bf training on and off for 4 years.
i want to get my bf down to 6%ish

-Cardio is best done on an empty stomach
-post cardo, you want to replenish ur amino acids thats were used up for fuel
-Glutamine is good to take before cardio to prevent the breakdown of muscle tissue
-R-ALA: alpha lipoic acids are a strong antioxidant. They help shuttle carbs into the muscles instead of energy storage. Its also beneficil to take with creatine, because it will bring the creatine to the muscle along with the carbs.
-PWO: this needs to consist of plenty of protien, along with plenty of carbs. We have 3 goals here.
1) replenish you glycogen
2) stop the breakdown of protien
3) repair the muscles or protien synthesis

The idea is to create an insulin spike for 2 reasons. 1- to stop the breakdown of protien and 2- insulin is highly anabolic. SO, a 50/50 blend of dextrose and maltodextrin, which will be used in a 2:1 ratio carbs to protien, will restore your glycogen, stop the breakdown of protien, and increase levels of anabolic insulin.
Another way to stop the breakdown of protien, is to eat protien. Consuming 1.5 to 2 times your weight in grams of protien is recomended. Deviding that between your 6 meals, leaves me consuming 50 grams per meal. With the carb to protien ratio, a shake will consist of 50 g whey, 50 g dextrose, and 50 g maltodextrin. Protiens, like carbs, also boost insulin. This combintion will greatly increase the insulin levels in your body.
Finally protien synthesis....this will be helped with BCAA's (branched chain amino acids) With insulin your protien synthesis raises 50%. With BCAA's it raises 200%. With a combination of both, it raises 400%!!!

and as a bonus, with all the tearing and breakdown of muscle tissue, your bodys response is to send t cells to the damaged areas. This is brought there through built up fluids. This causes the release of free radicals. Free radicals can break down muscle tissue and will in turn make your recovery even longer. To get rid of these anti-oxidants should be consumed. The bond to the free radicals, so tey cant bond to your muscle tissue.

thats all i got, and i hope its correct. With that said, here is my diet and work out schedule.

Keep in mind, that due to work i can only go to the gym before 8 am and after 8pm. My gym is only open to 11 pm.


5:45- Wake up 5 grams Glutamine

6am- 1 hour cardio (eliptical interval program heart rate 130-140)

7:45am- 50 g protein shake w/ natural pb, 2000mg flax
2 R-ALA pills
510 cal/41g fat/16g carb/60g pro

10:30am 50 grams lean protein, ½ cup oatmeal
421 cal/13g fat/17g carb/54g pro

2pm 50 grams lean protein, veges, ½ cup rice or oats
2 R-ALA pills
600 cal/14g fat/53g carb/62g pro

5:30pm 50 grams lean protein, vegetables
507 cal/12g fat/36g carb/58g pro

8:00pm 50 g protein shake, 5 g Glutamine, 2000mg flax
320 cal/7g fat/10g carb/50g pro

8:30 pm 2 searvings of Super Pump 250

9pm 30 min cardio (eliptical interval program heart rate 130-140) followed by 1.5 hrs weight training

11pm 50g protein shake, 50g dextrose,50 g
maltodextrin, 5g Creatine, 5g BCAA, Vitamin C,
Vitamin E
671 cal/5g fat/110g carb/50g pro


12am SLEEP PLEASE

Thats a total of 3029 cal/92g fat/258g carb/334g pro

Now, i would like to mix the shakes and lean protiens but, in the morning, its a lot easier to drink a shake while driving to work then trying to eat solid food, also, whey is absorbed much quicker after the cardio then having to digest lean protien. I would like to swap the 2pm with a shake, but im at work on lunch break so its nicer to leave the office an sit down and get some food with my co workers.


Arite, im done. I hope my info is correct, and i hope people can gain something from this. Please add whatever you can, i would like to know if there is anything that i have stated incorrectly or anything i can change to benefit my diet and routine. Thanks everyone in advance!!!!


-Joe

[Braunstein]

How about… stats, history, height, weight, experience, goals? You also need to put macros for each meal and the daily totals. Without this, no true critique could be made. Also I didn’t see mention of your cardio intensity, what are you doing?

[Ninjakid636]

bump stats, cardio info, and macros added

[FallenWyvern]

Very nice post and well thought out. I am not a vet so no feed back from me!

[EvilDavies]

if ur doing 1hr cardio at 6am why are you not taking anything in until 7:45? might be a godd idea to have ur post workout shake straight after ur workout

[Ninjakid636]

after cardio is done, its 7, after 20 min of abs and a shower, its 7:45 by the time i get in my car w my shake. I guess its more of convienence and timing then reasoning

[FallenWyvern]

Ok, so ive been researching about dieting and nutrition for cutting. This is what i have come to understand, and please correct me if i am wrong.

im 5'6 175lbs +/-12% bf training on and off for 4 years. I did Harris Benedict guessing that you were 25 and used the 1.725 activity level and came up with 3150 calories a day. Need to do 500 less for cut. 2650 for the day
i want to get my bf down to 6%ish I would shoot for 8-10. I swear that sub 6% is with diuretics only and for like 1 week at a time for a show/photo shoot.

-Cardio is best done on an empty stomach
-post cardo, you want to replenish ur amino acids thats were used up for fuel
-Glutamine is good to take before cardio to prevent the breakdown of muscle tissue
-R-ALA: alpha lipoic acids are a strong antioxidant. They help shuttle carbs into the muscles instead of energy storage. Its also beneficil to take with creatine, because it will bring the creatine to the muscle along with the carbs.
-PWO: this needs to consist of plenty of protien, along with plenty of carbs. We have 3 goals here.
1) replenish you glycogen
2) stop the breakdown of protien
3) repair the muscles or protien synthesis

The idea is to create an insulin spike for 2 reasons. 1- to stop the breakdown of protien and 2- insulin is highly anabolic. SO, a 50/50 blend of dextrose and maltodextrin, which will be used in a 2:1 ratio carbs to protien, will restore your glycogen, stop the breakdown of protien, and increase levels of anabolic insulin.
Another way to stop the breakdown of protien, is to eat protien. Consuming 1.5 to 2 times your weight in grams of protien is recomended. Deviding that between your 6 meals, leaves me consuming 50 grams per meal. With the carb to protien ratio, a shake will consist of 50 g whey, 50 g dextrose, and 50 g maltodextrin. Protiens, like carbs, also boost insulin. This combintion will greatly increase the insulin levels in your body.
Finally protien synthesis....this will be helped with BCAA's (branched chain amino acids) With insulin your protien synthesis raises 50%. With BCAA's it raises 200%. With a combination of both, it raises 400%!!!

and as a bonus, with all the tearing and breakdown of muscle tissue, your bodys response is to send t cells to the damaged areas. This is brought there through built up fluids. This causes the release of free radicals. Free radicals can break down muscle tissue and will in turn make your recovery even longer. To get rid of these anti-oxidants should be consumed. The bond to the free radicals, so tey cant bond to your muscle tissue.

thats all i got, and i hope its correct. With that said, here is my diet and work out schedule.

Keep in mind, that due to work i can only go to the gym before 8 am and after 8pm. My gym is only open to 11 pm.


5:45- Wake up 5 grams Glutamine

6am- 1 hour cardio (eliptical interval program heart rate 130-140) Some people would recommend a lower heart rate. You are killing muscles.

7:45am- 50 g protein shake w/ natural pb, 2000mg flax
2 R-ALA pills
510 cal/41g fat/16g carb/60g pro

10:30am 50 grams lean protein, ½ cup oatmeal
421 cal/13g fat/17g carb/54g pro What is this lean protein with 13g fat. 1/2 oats is at least 25 g carbs.

2pm 50 grams lean protein, veges, ½ cup rice or oats
2 R-ALA pills
600 cal/14g fat/53g carb/62g pro

5:30pm 50 grams lean protein, vegetables
507 cal/12g fat/36g carb/58g pro Same question on the fats.

8:00pm 50 g protein shake, 5 g Glutamine, 2000mg flax
320 cal/7g fat/10g carb/50g pro

8:30 pm 2 searvings of Super Pump 250 I have no idea what this is.

9pm 30 min cardio (eliptical interval program heart rate 130-140) followed by 1.5 hrs weight training Do cardio after weights when your carbs are depleted.

11pm 50g protein shake, 50g dextrose,50 g
maltodextrin, 5g Creatine, 5g BCAA, Vitamin C,
Vitamin E
671 cal/5g fat/110g carb/50g pro


12am SLEEP PLEASE I would try to fit a pro/fat meal here. Cottage cheese with flax seed oil is my recommendation.

Thats a total of 3029 cal/92g fat/258g carb/334g pro Do Harris Benedict -500 cals.

Now, i would like to mix the shakes and lean protiens but, in the morning, its a lot easier to drink a shake while driving to work then trying to eat solid food, also, whey is absorbed much quicker after the cardio then having to digest lean protien. I would like to swap the 2pm with a shake, but im at work on lunch break so its nicer to leave the office an sit down and get some food with my co workers.


Arite, im done. I hope my info is correct, and i hope people can gain something from this. Please add whatever you can, i would like to know if there is anything that i have stated incorrectly or anything i can change to benefit my diet and routine. Thanks everyone in advance!!!!


-Joe

Nice post. I think your carbs and total cals might be a little too high. I would do fish oil caps through out the day.

[Ninjakid636]

sorry, i was outta the country for the week. The lean protien numbers were averages. I took the macros for a lean piece of steak, a piece of chicken, and tuna. I figured the calorie and fat content when they had 50g of protien. I then took the average of the three.

There was a typo on the first oats. Its supposed to be 19. One packet of quaker plain oatmean with splenda is 19 grams of carbs. The meat has none

Superpump 250 is one of those BS pre workout drinks....supposed to give u more energy and NO2. It def helps with the energy and thermogenics in my opinion, but it kills my stomach.

Cardio after weights?? Ive herd its horrible for protien synthesis. I also like the 30 min before the weights because its a good warmup and then i maintain a fatburning BPM during training

Whats the reason behind ading fats before sleep only 1 hour after my PW shake.



Tanks for the input, i would be interested in seeing the reasons for you suggestions. I like to know the logic behind the method rather then taking the advice and following it without knowing why.

[FallenWyvern]

I like your response about wanting know why.

By doing the weights first, you deplete your body of glycogen. Once depleted, your body can burn fat efficiently. I guess this goes back to the losing body fat/gaining muscle paradox that you really can't do both well at once. Pick the one you want more.

http://www.bodybuilding.com/fun/animalpak19.htm

A small protein meal prior to bed is a trick used to prevent muscle loss when sleeping, while also promoting fat burning. Cottage cheese is slow digesting and adding fats slows the digestion even more while you are fasting at night. Catabolic is bad!

[Ninjakid636]

cool, that was an interesting interview too. thanks a lot

[novastepp]

http://forums.steroid.com/showthread.php?t=240522