I've took some time out to start calculating after viewing a sticky here about cutting. I did a cutter last year but it was nothing compared to a real strict one. I mean, I ate clean but I used NLarge at least once a day the whole way through and although I got really defined and seperated I was still holding a bit of water and didn't entirely execute my goal. Well, about 85% of it as it was probably the best looking I have looked in the last 5 years.
Anyways, since I am gonna compete a few months away I start dieting January 2nd being today. I have procrastinated and being that I've been sleeping all day I decided to do some researching and come up with this.
Feel free to add anything or let me know what I should take off. I have made a rather small outline of the preparations including supplements and diet stuff.
So I hope you all can help me out with the things I'm missing and this will be my first step into putting together my diet for tomarrow after I do my cardio.
Please read the bold for things I am a bit confused about.
PWO:
Protein: 69g
Carbs: 138g
Dex will be fine.. sugar is pretty much sugar its going to create a spike regardless if u use a monosacharide or a disacharide, in the end its all converted to glucose/fructose
on Rambo's sticky it said 50% Dex / 50% Mal am I supposed to pick one of the two or should I do half of each? I always thought dex was the way to go?
Protein:
Total: 2.0 per lb = 430g
shud be fine give or take about 25gPro
Ideal weight: 215lbs of LBM
Carbs:
Breakfast: ?g (Oatmeal)
Here I am confused on how much carb intake I should take in the morning. I understand that I should only take carbs PWO and breakfast but I am not sure exactly how much g of carbs I should intake for my goal.
My concept: when cutting ur going to be fairly depleted in glycogen so u need to time ur carbs because the amount consumed will be lower than what the body requires. i usually take Pro/Fat for breakfast to maintain lipolysis upon waking or post cardio.
if i have to use my brain i will consume minimal amount of carbs, since fat can not be converted to glucose and not all aminos are gluconeogenic so my brain will not function that well on whey alone... i try to time carbs 4hrs prior to weight training, pwo/ppwo thats it and the quantities are decreased greatly.
PWO: 115g (Egg whites)
wat is this?!
Fats:
Total: ?g (Flax Oil, Nuts, Salmon, Olive Oil)
Just like the carbs I am also confused on how much of these EFA I should be consuming throughout the day for my specific goal.
i would say around 70-85g of EFAs... avoid SAT FATS AS MUCH AS POSSIBLE for they will play a role on ur biosynthesis of protein in a negative manner.
Supplements:
Glutamine: Total: 10g split into 2 intervals of pre AM cardio & any other time other then PWO
ok heres my spill on this, Glut is a gluconeogenic amino which means it can be converted to glucose though it is a minimal amount it can hinder lipolysis. i would use Alcar and i KNOW ur USING GH
so shoot it about 20min prior to cardio this will work great to induce a higher state of lipolysis and preserve muscle mass. glutamine is great but i have started consuming it PostCardio to aid in recovery and to allow maximum fat burning relying on GH to help me Preserve my Muscle Mass. i also found IGF to be great for PWO instead of slin when cutting. an i know u like ur slin
ALA/R ALA:
Great Stuff when cutting i take 200-300mg prior to each carb meal and when i take my CEE, metformin is better though if u kan get ur hands on it. I heard this is a good supplement for cutting. I've read breifly about it but nothing into depth. If you all recommend it then I might just give it a shot depending on how much of a diffrence it will make.
No Xplode
DONT BOTHER Use AAKG and CEE in pwdr form from like nutraplanet or something way betta and cost effective: Not sure if I should add this to my cutter or not. I have a bottle here which I would like to use but I don't know if it will help me or hurt me
Creatine: Also uncertain about using creatine during a cutter. I don't want to look bloated or soft.
Cheat Meal:
Although Maraxus said not to have any cheat meals at all I will be having a cheat meal. My question is how many can I have throughout the week and I know for a fact that the cheat meal/meals will only be consumed on the weekend.
i cheat on the day prior to my favorite training day to make sure my glycogen reserves are high as possible for max lift usually this is sunday prior to chest. cheat meal would be like Steak and mashed taters w/ chip and dip. 1 cheat meal is FINE and can be beneifical unless ur like 5-6 weeks out from comp. if u do not even have 1 cheat meal life can become very bland and suicide isnt an uncommon thought! BUT TRY TO AVOID SAT FATS AND SIMPLE SUGARS COMBINED.. i.e. cookie dough or peanutbutter'n'brownsugar!
Cardio:
45 minutes in the AM along with 5g of glutamine
KEEP IT LOW intensity MONITOR HEAR RATE CAREFULLY, i know u go over board w/ shtuff so try to keep it around 65BPM to encourgage the body to release fatty acids for fuel but not to tap the muscle reserves.. there is a great read that ELITE posted on ur other board and Mr. Sparkle has in his aim profile its LONG AS **** but read it.I will upgrade to 1 hour as I get closer to the show.
Besides that... I also have a question about veggies. Do I need them? If so...what veggies would you recommend and why? yes FIBER and they burn fat.
veggies help regulate blood glucose, they require more cals to digest than they are worth (great for cutting) and they have essential phytonutrients that are great for ur skin
I appreciate all your help.
BTW, I'm 240lbs 6ft about 12-13%bf.
Thanks
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Originally Posted by Zapp
can't i tell you a secret no more?
