Want too cut up . . . any suggestions

[ironpumpindoc]

I just want to try to cut up a bit, but still retain most of my mass that I have put on over the last year. I WOULD LIKE ADVICE, TIPS, THOUGHTS, or Constructive CRISTICISM!!! THANKS

Measurements:
BF% about 15 according to calipers . . . don't know how accurate
WT: 220lbs
Neck: 17 1/2 in
Arms: 17 3/4 in
Thigh: 26 in
Waist: 38 in (across iliac crest)

I am currently 23 yrs old and have about 5 yrs lifting experience. I have about 6 months of pharmacy school left and I want to get shredded.

Diet today:Bfast: 6 eggs (2 yolk) 1/2 cup oatmeal

Snack: Apple, 1 cup light cottagecheese, 1 cup orange juice

Lunch: 2 chicken sandwich

pre-wo: 25g whey 20g maltodex 20g dextrose

Post-wo: 25g whey 20g maltodex 20g dextrose

dinner: 2 baked chicken breast romaine lettuce w: olive oil, 1 baked potato,
and 1 cup green beans

snack: 1 cup fat free choc. pudding w/ 25g protein mix + 1 multivitamin

I am running an ECA stack, lift MWF, cardio 30min Tues/Thur/Sat morning

THANX FOR ANY INPUT!

[XxElitexX]

from looking at the diet.... you have too many carbs for dinner and not enuf protein overall in your diet. Screw that pudding. ECA will def help. And cardio in the morning is best. Post your diet again...we will keep on critiqing! good luck bro.

[IntensityX]

http://forums.steroid.com/showthread.php?t=75729

[bor]

Diet today:Bfast: 6 eggs (2 yolk) 1/2 cup oatmeal

Snack: Apple, 1 cup light cottagecheese, 1 cup orange juice

Lunch: 2 chicken sandwich

pre-wo: 25g whey 20g maltodex 20g dextrose

Post-wo: 25g whey 20g maltodex 20g dextrose

dinner: 2 baked chicken breast romaine lettuce w: olive oil, 1 baked potato,
and 1 cup green beans

snack: 1 cup fat free choc. pudding w/ 25g protein mix + 1 multivitamin

I am running an ECA stack, lift MWF, cardio 30min Tues/Thur/Sat morning

THANX FOR ANY INPUT!

1. you need more meals , like 6-8

2. make all your meals pro/fat, except the pwo (dex/whey) and ppwo (solid food, low gi carbs with prot)

3. take one cheat day a week

4. cardio in the morning (eca, empty stomach) is VERY important, have a pro/fat meal 30-45 min after you're done

5. and drop the preworkout shake, no need for it

Also check out the diet sticky bro.......................

[bor]

Do the cardio more often, 5 days a week

[SplinterCell]

Nice bro, your lookin stacked...youll look great all cut up

[ironpumpindoc]

Thanks guys, I have been looking at the sticky. Just a few more notes, I have been taking creatine 10g/day, glutamine in the mornings, and flax oil about 3tbsp/day. I will repost my new diet plans a little later. I think about 5 days cardio X 45 min at 65%, 3 days lifting high intensity, cheat on saturdays, and cut the pre workout shake, then double the post workout shake. I was figured that I was getting about 225-250g protein per day, but my calculations may be off . . . do I need more? Thank you all for the input . . . please continue.

[Panzerfaust]

Also try using www.fitday.com to help you fine tune your kcals and you can monitor your progress as you go, this has helped me as well as many other bros on the board.

[West Coast All Star]

4. cardio in the morning (eca, empty stomach) is VERY important, have a pro/fat meal 30-45 min after you're done



Are you saying take your ECA before your AM cardio? Seems like that would mess with any empty stomach.

[ironpumpindoc]

Todays Meals:

Bfast: 3/4 C oatmeal, 4 egg whites, 2 whole eggs. 319Cal 28g protein

Lunch: 6oz chicken breast, medium potato, romaine lettuce w/ vinegar+olive oil. 510Cals 55g protein

Snack: Protein shake w/ flax. 365Cals 46g protein

Dinner: 5oz venison w/ sauce, 3/4 C. green beans. 450Cals 31.25 protein

PWO: Protein shake w/ dex/maltodex. 540Cals 46g protein

PPWO: Protein shake w/ 3 tbsp olive oil. 580Cals 44g protein

I figure that I need about 2850 Cals per day to cut at 5' 10.5", 220lbs. I figure today that I got in about 250g protein.

One question, being that I work in a hospital, and dont get to work out until about 7:30 or 8:00. Should my PPWO meal still be protein and rice or protein/fat being that it is so late in the evening around 10:30???

Please tear this apart if there are problems. Thanx.

[taiboxa]

Bfast: 3/4 C oatmeal, 4 egg whites, 2 whole eggs. 319Cal 28g protein

is that post cardio? i know oldFashOats are a ComplexCarb w/ Gi about 60 or so but after cardio shudnt all carbs be avoided to maintain lipolysis?

[ironpumpindoc]

I am not sure, i was just trying to go as close with the cutting sticky as possible.

[IronFreakX]

u should seperate fat and carbs from meals 1 and 2

[ironpumpindoc]

i have been doing a lot more research, so I think i have a grasp on it now. Just fine tuning my new diet . . . thanks for the input everyone.

[Panzerfaust]

I am on my way outh the door so i will make this quick, i saw you had 3 tbsp of olive oil, this is way to high for anybody as 1 tbsp = 14g fat...

Like i said use fitday.com to adjust this.