Cutting Diet/Workout Plan

[bcap]

Hello All. I'm sure some of you have seen my previous post, confused as to whether i shoudl cut or bulk, etc, etc. I have constructed a basic cutting diet that i will follow, as well as when i will be working out and how i will be working out.

Any critiques would be awesome!

I am 19 years old, 6 feet tall and weight about 205lbs. I have been working out for about 10 months now, so am pretty comfortable in the gym. I plan on cutting down, as i have a pretty decent sized spare tire, and some unwanted fat in other areas. I plan on doing this for 12 weeks, then seeing where i stand. I'd like to drop about 20 pounds, and increase my overall definition. Onec this 12 weeks is over, I will probably then go onto a bulking phase, consuming more calories and supplimenting with creatine (plasmavol).

Thanks a lot in advance.
Here it is (sorry for the length):

Monday, Wednesday, Friday, Saturday:
Meal 1: Pre Workout/Breakfast: 7:30
- Eggs
- Oatmeal
- Skim milk
- Glutamine
Workout: 9:00 a.m.
Meal 2: Post Workout: 10:30 (immediately after workout)
- Protein shake
- Dextrose
Meal 3: Lunch: 12:30
- 2 pieces 12-grain bread
- All natural peanut butter
- Salad
- Chicken
Meal 4: Snack: 3:45
- Can of tuna
- Almonds
Meal 5: Dinner: 7:00
- Sole
- Steamed vegetables
- Salad
Meal 6: Snack: 10:00
- Part skim cheese string
- Protein shake
- Glutamine

Tuesday & Thursday:
Run: 10:00 a.m.
Meal 1: Post Workout/Breakfast: 11:00
- All bran cereal
- Skim milk
- Protein shake
- Dextrose
- Glutamine
Meal 2: Lunch: 1:15
- Chicken
- Salad
- Steamed vegetables
Meal 3: Snack: 3:00
- Part skim cheese string
- Almonds
Meal 4: Dinner: 5:15
- Chicken
- Tuna
- Steamed vegetables
Meal 5: Snack: 8:00
- Protein shake
- Glutamine
Meal 6: Snack: 10:30
- Piece of fruit
- Fat free plain yogurt

Supplements every day:
- Multivitamin
- EFA tablet

Workouts consist of:
- 45 minutes circuit
- 30 minutes cardio (treadmill, track or elliptical)

Runs consist of:
- 45 minutes cardio
o Warm-up walk
o Jogging
o Warm-down walk
- OR 30 minutes cardio
o Intervals

I know what your saying. I forgot sunday. Sunday i will follow a similar schedule, but i will not have a scheduled workout or run. It's my day off. I will also allow myself a cheat meal once every week (or should i make it every 2 weeks?)

Thanks again

-Bryan

[bcap]

Forgot to mention i'd also be on an ECA stack

[xtinaunasty]

bcap, come on now...you know we cant help you unless you include the calorie and macro breakdowns. you put so much effort in...now help us help you!!

[bcap]

ok i'll update the info. thanks for the response tho, expect the updated stuff within the next day

[SwoleCat]

Before you list the macros and breakdowns, you'll want to come up with another approach.

I suggest reading the "how to cut" sample approach atop the page, and mirror that as best you can.

~SC~

[bcap]

another approach? can you give me some suggestions? i followed that as best as i could, but i dont' have the capabilities of eating chicken 6 times a day, i figured some of the other alternatives were ok.

i picked up a book by lee labrada (ex mr universe) on how to diet and get a lean body, yeah i know its corny, but alot of what i have here is outlined in his book.

any help? thanks

[SwoleCat]

Hmm, either you used the sticky to outline your diet (doesn't appear you did) or used Labrada's suggestions, whatever those were, as you said what you wrote is outlined in his book.

No one ever said you'd have to eat chicken 6 times a day, so you must not have read the thread I initially made reference to.

My suggestions for help would be to actually read that sticky post and pay attention to the meals, what they are made of, the patter of the meals, etc.

Your approach is nothing like anything archived there.

Or, you could do Labrada's thing, whatever that is, but many will tell you what you have is no good.

Gotta run, busy ass day!

~SC~

[bcap]

ok great thanks i'll revise it and post to see what you think then once everyones happy i'll post macros.

bryan

[bcap]

Ok so i've changed a few things, but i'd like to see how this is much different from the cutting post
The cutting post:
Meal 1:
Lean Protein, 1/2 cup oatmeal --> I have that

Meal 2:
Protein shake/Lean Protein (2 tbsp flax --> This would be my PWO nutrition

Meal 3:
Veggies, Lean Protein --> This would be my PPWO nutrition

Workout

Meal 4:
PWO Nutrition

Meal 5: --> PPWO nutrition
Veggies, Lean Protein, 1/2 cup rice or oatmeal. --> Meal 2 instead

Meal 6:
Shake with Flax

Pretty much looks like mine, no?

I use almonds sometimes for protien, sole (fish), eggs, are these ok for protien?

Given my schedule, can you guys give me some suggestions as to how to fix this up? I've tried to fix it up, i just don't see the difference.

Thanks so much.

My plan:
Monday, Wednesday, Friday, Saturday:
Meal 1: Pre Workout/Breakfast: 7:30: Pro/Carbs
- Eggs
- Oatmeal
- Glutamine
Workout: 9:00 a.m.
Meal 2: Post Workout: 10:30 (immediately after workout): PWO
- Protein shake
- Dextrose
Meal 3: Lunch: 12:30: Pro/Carb/Veggies
- 2 pieces 12-grain bread
- All natural peanut butter
- Salad
- Chicken
Meal 4: Snack: 3:45: Pro
- Can of tuna
- Almonds
Meal 5: Dinner: 7:00: Pro/Veggies
- Sole
- Steamed vegetables
- Salad
Meal 6: Snack: 10:00: Pro
- Protein shake
- Glutamine

Tuesday & Thursday:
Run: 10:00 a.m.
Meal 1: Post Workout/Breakfast: 11:00: Pro/Carb
- All bran cereal (unsweetened) with skim milk
- Protein shake
- Dextrose
- Glutamine
Meal 2: Lunch: 1:15: Pro/Carb/Veggies
- Chicken
- Salad
- Steamed vegetables
Meal 3: Dinner: 5:15: Pro/Carb/Veggies
- Chicken
- Tuna
- Steamed vegetables
Meal 4: Snack: 8:00: Pro
- Almonds
- Fat free cheese string
Meal 5: Snack: 10:30: ?
- Piece of fruit
- Fat free plain yogurt

[1buffsob]

There is no PWO after cardio. You can go pro/carb, but no DO NOT do dextrose. Stick with low glycemic carbs.

Now take a closer look at your diet on training days.
Where are the EFA's?
Why are you mixing Natty pb in your PPWO. I wouldn't recommend that.
Last meal should be solid food. Whey is absorbed too quickly.
And what the hell about Macros????

Now for non training days.
Like I said, no PWO.
Also, try to stay away from milk, too much processed sugar.
How is there carbs in meal 2?
Same for meal 3?
Meal 4 provides little nutritional value.
Meal 5 is complete crap. Fruit isn't usually recommended durring cutting. Ecspecially for your last meal. Yogurt? Fructose, ever hear of it? Also, there doesn't seem to be enough total cals in either diet, but I can't know for sure because you haven't listed the macros.

Also, cardio should be done more than twice a week. 4+ is the way to go. And when you say 'running', what is your heart rate? Needs to be 65%-70% of max HR for best results.

Follow ~SC~ advice and read the cutting sticky all the way through.

[1buffsob]

couple of guidlines your not fully grasping

1. protein should be included in every meal
2. the placement of meals are just as important as what your eating and what your eating it with. Pro/carb, Pro/fat.
3. EFA's are just that, ESSENTIAL
4. Green veggies are full of fiber and do not count as carb intake, with exception to peas and massive amounts of greens.
5. While it's debated by some, you need to seperate fat and carbs. Some don't, but why risk it? Not that complicated.
6. Macros should be about the same whether it's a training day or not. Only difference is the placement of meals.

[bcap]

ok i'll revise my plan with your suggestions, but a few things:

- no dextrose AT ALL?
- EFAs: i'm taking efa pills plus i'll be using canola and/or olive and flax oil in all salads
- as for milk, not even skim milk?
- cardio, in case you didn't see, i said i was doing on all workout days as well, which means i'm doing cardio 6 times a week

thanks i'll post the new one soon

[bcap]

also i said that i wasn't oging ot post the macros just yet because obviously the meal needs work by it self, without the macros

[1buffsob]

Dextrose only after you workout, not run.
You need to take in at least 20-30g EFA, olive oil is healthy but not an EFA. Canola is one of the worst types of fat. Avoid it.
No, not even skim milk, exception might be PWO if you don't do dextrose.
6 times a week is good. But where is the placement of it on workout days? Also, what about HR.

[1buffsob]

Understood on the macros.

[bcap]

- hr i'm hoping around 70-75%
- how do you suggest i get my efas in?
- i'll be doing cardio (on workoutdays) after my weight training

[1buffsob]

65-70%. Anything over 70% and you start burning muscle instead of fat.
EFA's need to be placed with protein meals. Example 5oz chicken breast + 2tsp flax oil (10g EFA) + veggies.
Cardio after workouts are no good. After working out your body needs immediate carbs and protein. If you do cardio after, your starving your muscles. Also, ingesting carbs right after cardio stops fat burning (lipolysis). Move it to later in the day, prefably 2 hours after a meal.

[bcap]

unfortunately due to my schedule, i can't do that. what about cardio before weights?

its wierd cause i've read so many places that the best time for cardio is after working out.

[1buffsob]

Not on this board you haven't.
As for the scheduling, where there's a will, there's a way. I say the same thing to people who think they can't fit in 6 meals a day.
If you do cardio before lifting, you won't have enough energy to go 100%.

[SwoleCat]

its wierd cause i've read so many places that the best time for cardio is after working out.

Cardio after working out is, well, never mind that's a beat up subject. It's very far from ideal.....

You'll just have to make do with the schedule you have and see where that gets you result wise. In the future you may have to make much needed changes.

Best wishes,
~SC~

[SwoleCat]

Cardio before weights is also not a good idea.

~SC~

[bcap]

ok well what about this then
monday: weights
tuesday: cardio
wednesday: weights
thursday: cardio
friday: weights
saturday: cardio
sunday: cardio/off day

[1buffsob]

Can you fit in another workout Saturday, then do cardio seperately?

[bcap]

hm i could do that or i could squeeze cardio in on friday?

have workout in the a.m. and cardio later on in the afternoon?

[1buffsob]

That will work much better. Just make sure you do cardio 2 hours after a meal.
How's the diet coming along?

[bcap]

i'm going to work on it. would you mind adding me to msn? [email protected] ... it'd be much easier there. i'm heading out for a bit now tho i'll post when i get back.


thanks

bryan

[1buffsob]

contact added

[bcap]

Ok i've revised the diet with the help of 1buffsob (thanks again)

It's a basic outline, once i get it approved i'll work on the macros.

thakns

Bryan

Monday, Wednesday, Friday, Saturday:
Meal 1: Pro/Carb – 8:00
- Scrambled eggs
- Oatmeal
- Glutamine
Workout – 9:00 a.m.
Meal 2: Pro/Carb – 10:30 (immediately after workout):
- Protein shake
- Dextrose
Meal 3: Pro/Carb – 12:30
- Chicken
- Rice + veggies
Meal 4: Pro/Fat – 3:45
- Chicken 4 – 6 oz
- Broccoli
- Flax
Meal 5:Pro/Fat – 7:00
- Sole
- Steamed vegetables
- Salad
- 2 tsp flax
Meal 6: Pro/Fat – 10:00
- Omlette
- Flax

Tuesday & Thursday:
Run: 10:00 a.m.
Meal 1: Pro/Carb – 11:00
- Oatmeal
- Protein shake
- Glutamine
Meal 2: Pro/Fat – 1:15
- Chicken
- 10g Flax
- Salad
- Steamed vegetables
Meal 3: Pro/Fat – 3:00
- Solid protein
- Flax
Meal 4: Pro/Fat – 5:15
- Chicken
- Flax
- Steamed vegetables
Meal 5: Pro/Fat – 8:00
- Protein shake
- Flax
Meal 6: Pro/Fat – 10:00
- Chicken
- Flax
- Salad

Supplements every day:
- Multivitamin
- EFA tablet

Workouts consist of:
- 45 minutes circuit
- 30 minutes cardio (treadmill, track or elliptical)

Runs consist of:
- 45 minutes cardio
o Warm-up walk
o Jogging
o Warm-down walk
- OR 30 minutes cardio
o Intervals

[bcap]

oh yeah and on fridays, i'll be doing workout in the morning and cardio in the afternoon

[1buffsob]

Ok i've revised the diet with the help of 1buffsob (thanks again)

It's a basic outline, once i get it approved i'll work on the macros.

thakns

Bryan

Monday, Wednesday, Friday, Saturday:
Meal 1: Pro/Carb – 8:00
- Scrambled eggs egg whites, yes?
- Oatmeal
- Glutamine
Workout – 9:00 a.m.
Meal 2: Pro/Carb – 10:30 (immediately after workout):
- Protein shake
- Dextrose
Meal 3: Pro/Carb – 12:30
- Chicken
- Rice + veggies Brown Rice?
Meal 4: Pro/Fat – 3:45
- Chicken 4 – 6 oz
- Broccoli
- Flax
Meal 5:Pro/Fat – 7:00
- Sole
- Steamed vegetables
- Salad
- 2 tsp flax
Meal 6: Pro/Fat – 10:00
- Omlette Egg whites?
- Flax

Tuesday & Thursday:
Run: 10:00 a.m.
Meal 1: Pro/Carb – 11:00
- Oatmeal
- Protein shake
- Glutamine
Meal 2: Pro/Fat – 1:15
- Chicken
- 10g Flax
- Salad
- Steamed vegetables
Meal 3: Pro/Fat – 3:00
- Solid protein
- Flax
Meal 4: Pro/Fat – 5:15
- Chicken
- Flax
- Steamed vegetables
Meal 5: Pro/Fat – 8:00
- Protein shake
- Flax
Meal 6: Pro/Fat – 10:00
- Chicken
- Flax
- Salad

Supplements every day:
- Multivitamin
- EFA tablet

Workouts consist of:
- 45 minutes circuit
- 30 minutes cardio (treadmill, track or elliptical)

Runs consist of:
- 45 minutes cardio
o Warm-up walk
o Jogging
o Warm-down walk
- OR 30 minutes cardio
o Intervals

In bold, as long as the answers to those questions are 'yes', it looks pretty solid. Depending on what final macros look like, you may want to make meal 2 on non workout days a pro/carb meal.

Also, cardio should be at least 45 minutes. And 45 minutes of circuit training..... well you may want to ask some questions about that in the training forumn.

[bcap]

definetly will.

thanks i'm workin on macros as we speak

[bcap]

i used the harris benedict formula and it said that i should be intaking 3010 calories, 376 pro, 117 fat, 113 carb ... what you think?

[1buffsob]

That would be if you were trying to maintain your current weight. So no.

[bcap]

yeah true. i thought that as well. but i have the excel thing and it says this is for cutting. for maintenance, it would be more it says

[1buffsob]

Really, because my maintanence calories is about 3100kcal, and I'm 6'2" 209lbs with about 12%bf. You need to take into account your lbm, which if your guess is accurate (20%+) then your lbm would be around 160lbs. I'm cutting right now at about 2200 cals. If you would like to try 3000kcals, give it a shot. Worst that would happen is you don't lose any fat.

[bcap]

yeah i think i'll stick with the 2000 range ... i just did my macros and i'm around 2000, although i haven't counted dextrose nor glutamine cause i can't find any nutrition info anywhere, i'll have to wait till i get home.

1buffsob could you go online i have a bunch of questions to ask you

[bcap]

ok i'm working on it

[bcap]

1buffsob i'm back, i'm done the new macros if you wanna come online

[bcap]

ok finally i've udpated the macros.

Tell me what you think pleeease. Thanks

Monday, Wednesday, Friday, Saturday:
Meal 1: Pro/Carb – 8:00
- Scrambled eggs (7 egg whites)
o 116 calories
o 24.5g protein
o 2.1g carb
- Oatmeal (1/2 cup uncooked)
o 150 calories
o 5g protein
o 1.2g fat
o 27g carb
- Protein shake (1 scoop)
o 130 calories
o 28g protein
o 1.3g fat
o 1.5g carb
- Glutamine

Workout – 9:00 a.m.

Meal 2: Pro/Carb – 10:30 (immediately after workout):
- Protein shake (1 scoop)
o 130 calories
o 28g protein
o 1.3g fat
o 1.5g carb
- Dextrose (60g)
o 240 calories
o 60g carb

Meal 3: Pro/Carb – 12:30
- Chicken (6oz)
o 281 calories
o 52.9g protein
o 6.1g fat
- Rice (1/2 cup cooked) + veggies
o 108 calories
o 2.5g protein
o 0.9g fat
o 22.4g carb

Meal 4: Pro/Fat – 3:45
- Chicken (4oz)
o 187 calories
o 35.2g protein
o 4.1g fat
- Broccoli
- Flax (2tsp)
o 90 calories
o 10g efa

Meal 5:Pro/Fat – 7:00
- Sole (6 oz)
o 188 calories
o 41.1g protein
o 2.6g fat
- Steamed vegetables
- Salad
- Flax (2tsp)
o 90 calories
o 10g efa

Meal 6: Pro/Fat – 10:00
- Omlette (4 egg whites)
o 66 calories
o 14g protein
o 1.2g carb
- Flax (2tsp)
o 90 calories
o 10g efa

Calories: 1866
Protein: 230.2
Fat: 47.5
Carbs: 114.4

[xtinaunasty]

wow bcap...looks nice. buuutt....i still dont think you're getting enough calories. especially in the way of carbs. i would have 1 cup of rice in meal 3 instead of 1/2c. you may want to increase your breakfast carb intake slightly also. OR if you do stick with this calorie/carb level you should definitely throw in a carb-up day once a week, IMO. good luck!!