My cutting diet. Thank you Nark!

**1buffsob** · 02-11-2006, 10:43 PM

Just finished putting the final touches on my cutting diet and thought I would share it with you all. I would like to give a big shout out to Nark, Mr. Mod of Perfection. Through his guidance and knowledge, but more importantly his generosity, I think I came up with a pretty solid diet.

Stats: 210lbs, 13-14% bf, 6'2", 20 years old

Work Out Days

7:00 a.m. 60 minutes a.m. cardio HR 65-70%. ECA 30 min prior.

Meal 1 pro/fat
8:45 a.m.
1 scoops whey + 3oz chicken breast + veggies + Metamucil + 2 tsp flax
375 calories
45g protein

Meal 2: Pro/fat with ECA
11:30 a.m.
5oz London Broil + veggies + multi vitamin + 1000mg Vit C
290 calories
50g protein

Meal 3: Pro/carb
2:00 p.m.
1 can tuna + 1scoop whey + 2 slices wheat bread + 200mcg chromium + 100mg b-complex
420 calories
58g protein
26g carbs

3:15 p.m. Work Out

Meal 4: PWO Pro/carb with ECA
4:45 p.m.
1 ½ cups oats + 1.5 scoops whey + 200mcg chromium + 100mg b-complex
650 calories
50g protein
80g carbs

Meal 5: PPWO Pro/fat
7:00 p.m.
4oz London Broil + veggies + 1000mg Vit C + 5 flax caps
280 calories
40g protein

Meal 6: Pro/fat
9:00 p.m.
3oz chicken breast + Metamucil + 2 tsp flax
245 calories
26g protein

Calories = 2260 Protein= 270g Carbs= 110g

Off Days

60 min a.m. cardio with ECA 30 min prior

Meal 1 Pro/carb
10:00 a.m.
1 1/2 cup oats + 2 scoops whey + veggies + 100mg b-complex + 200 mcg Chromium
710calories
55g protein
80g carbs

Meal 2 Pro/fat with ECA
12:00 a.m.
6oz chicken breast + veggies + 5 flax caps + 1000mg Vit C + Multi Vit
340 calories
52g protein

Meal 3 Pro/fat
2:30 p.m.
5oz London Broil + veggies
290 calories
50g protein

45 min cardio
Meal 4 Pro/fat with ECA
5:30 p.m.
5oz London Broil + veggies
290 calories
50g protein

Meal 5 Pro/fat
7:30 p.m.
2 scoops whey + 2 tsp flax + 1000mg Vit C + 100mg b-complex
360 calories
46g protein

Meal 6 Pro/fat
9:30 p.m.
3oz chicken breast + Metamucil + 2 tsp flax
245 calories
26g protein

Calories = 2235 Protein = 280g Carbs = 80g

Again, a big thanks to Nark for taking the time to help out a novice like me. And thanks to all the Mods and Vets at AR who make this board so productive and educational.

Edited for changes on non-training days. Upped carbs, added 2nd cardio session, b-complex, moved timing around.

**FranKieC** · 02-11-2006, 11:40 PM

Why do you have a Pro/Fat for PPWO on workout days>? That should be a Pro/Carb.

Just my .02 cents

***Narkissos*** · 02-11-2006, 11:45 PM

Originally Posted by FranKieC

Why do you have a Pro/Fat for PPWO on workout days>? That should be a Pro/Carb.

Just my .02 cents

He's attempting a non-conventional route.

Pushing carbs pre-workout.. and directly post-workout.

The length of time he'll be cutting won't be conventional either.

**1buffsob** · 02-11-2006, 11:46 PM

Carb sensitive. Fat loss slows considerably when I go over 120g of carbs a day.

***Narkissos*** · 02-11-2006, 11:50 PM

Originally Posted by 1buffsob

Carb sensitive. Fat loss slows considerably when I go over 120g of carbs a day.

I think FrankieC was referring to your carb timing.. not your carb amounts.

My response to this would be that there exist different schools of thought on glycogen replenishment.. and the carb-timing conondrum.

Some swear by carbs in the meal prior to training... some say said meal should be carb-less.. etc.

**1buffsob** · 02-11-2006, 11:54 PM

Gotcha.

**FranKieC** · 02-12-2006, 12:03 AM

I see

I think it is great that you are trying a diff meathod. Make sure you let us know how things go because personal feedback is the best. I usually take most of my carbs in at breakfast a few preworkout for a little energy and pwo ppwo and they total around 170-200 a day and that seems to do it.

Anyhow good luck bro. Stick with it andc keep us posted

BTW-Nark knows his Sh*t so I am sure you will be fine.

**1buffsob** · 02-12-2006, 12:09 AM

Thanks FrankieC. I'll definately stick with it. I'll keep you all posted.

**FranKieC** · 02-12-2006, 12:15 AM

Originally Posted by 1buffsob

Thanks FrankieC. I'll definately stick with it. I'll keep you all posted.

Sound good bro and happy shredding

**decadbal** · 02-12-2006, 08:50 AM

my workouts are better when i take in no carbs pre... for someone reason the guy i help has to have em, if not then he cant hardly workout, i consider this bc hes a huge pussy unlike me..lol but i find my fat loss isnt to great when i go over 150 carbs ED, also i dont like the preworkout bc i dont want my slin levels to rise that close together

**bor** · 02-12-2006, 08:52 AM

Sounds good, keep us posted

**damiongage** · 02-12-2006, 09:13 AM

Originally Posted by Narkissos

The length of time he'll be cutting won't be conventional either.

do not leave us in suspense.....How long will he be cutting?

also If you were to workout at say 6:00pm....would you jast add 1 pro/fat meal to mid day and push the scedule back?

**steve0** · 02-12-2006, 12:00 PM

Originally Posted by Narkissos

He's attempting a non-conventional route.

Pushing carbs pre-workout.. and directly post-workout.

The length of time he'll be cutting won't be conventional either.

I have done Pro/fat before for ppwo meal and it worked great but i can only, do it for a few weeks then i will become vary irritable...

**1buffsob** · 02-12-2006, 02:36 PM

Originally Posted by damiongage

do not leave us in suspense.....How long will he be cutting?

also If you were to workout at say 6:00pm....would you jast add 1 pro/fat meal to mid day and push the scedule back?

I only have another 15 pounds to lose. Shooting for <10%bf so about 195lbs is the goal. Shouldn't take me much longer than 5 weeks if all goes well.

If my workout was around 6:00pm, then yeah, I'd probably just add 1 pro/fat meal mid day and push the schedule back a bit. Although, I don't know how long I would be able to keep doing that. Going that long without any carbs might make me a bit larthargic through out the day. If that were the case, I'd probably make my first meal a pro/carb and drop the one pre workout. Rest of the diet would stay the same, along with the PPWO being a pro/fat meal.

**1buffsob** · 02-12-2006, 02:51 PM

Originally Posted by decadbal

my workouts are better when i take in no carbs pre... for someone reason the guy i help has to have em, if not then he cant hardly workout, i consider this bc hes a huge pussy unlike me..lol but i find my fat loss isnt to great when i go over 150 carbs ED, also i dont like the preworkout bc i dont want my slin levels to rise that close together

I don't use any high glycemic carbs durring cutting, so a slin spike isn't really an issue. I have tried having my preworkout meal with no carbs, but I personally find that I do better if I have them there. You're right though, some guys can't do them preworkout. For me it just works better.