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  1. #1
    thegeneral is offline Junior Member
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    10 Weeks of He11

    So I'm finally beginning my first true cutting cycle. I've tried and failed on many occassions due mainly to my lack of knowledge of dieting and ability to stick to one. However, hopefully with the help of a few of you awesome people out there, these next 10 weeks will be nothing but successful! So here's how I plan to do it.


    P.S. Tommorow morning is my first "official" weigh in. I will update and post those numbers as well as a picture tomorrow. Here are my current estimates:

    Age: 20
    Height: 5' 11.5"
    Weight: 185
    BF%: ~16% ???
    Waste: 34" ???

    Goal: Weight < 170, BF% < 9%


    ----------------


    Monday: Shoulders
    Tuesday: Cardio/Triceps
    Wednesday: Back/Biceps
    Thursday: Cardio
    Friday: Chest
    Saturday: Cardio
    (I play Lacrosse for my university's team so I dont feel like having sore leg muscles mid-season, hcnce no Legs day).


    ---------------


    Dieting Schedule: REVISED

    7:30am - 6 egg whites, 1/2 cup Oats, 1 scoop Protein (360 calories, 50g Pro, 33g Carb, 4g Fat)

    8:00am - WORKOUT (Cardio is done on empty stomach Tues/Thurs/Sat).

    10:30am - 2 Scoops Optimum Nutrition Protein Shake, 60g Dextrose (480 Calories, 48g Pro, 66g Carb, 2g Fat)

    1:00pm - Chick Fil-A Chargrilled Sandwich (Wheat Bun) + Extra Grilled Chicken Filet (361 Calories, 49g Pro, 34g Carb, 5g Fat)

    3:30pm - Can of Tuna, 2 tsp Flaxseed Oil (255 Calories, 43g Pro, 0g Carb, 12g Fat)

    7:00pm - 6oz White Chicken Meat, 2 tsp Flaxseed Oil (355 Calories, 52g Pro, 0g Carb, 15g Fat)

    10:00pm - Can of Tuna, 1 Scoop ON Protein Shake, 2 tsp Flaxseed Oil (375 Calories, 67g Pro, 3g Carb, 13g Fat)

    TOTALS - 2186 Calories, 309g Pro, 136g Carb, 51g Fat


    ---------------


    Any critique is greatly appreciated. I've actually been following the diet for the past week and a half unnoficially. I weighed in about 193 at one point in the gym about 3 weeks ago and realized I seriously needed to lose some weight. Lookin forward to hearin from you guys!





    Sincerely,


    Dave
    Last edited by thegeneral; 04-13-2006 at 06:58 AM.

  2. #2
    thegeneral is offline Junior Member
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    No critiques? Haha, so I assume my diet is perfect???


    OFFICIAL STARTING MEASUREMENTS:

    Age - 21
    Height - 5' 11.5"
    Weight - 182.6
    Waste - 35.5"

    Goal In 10 Weeks - <170lb meaning ATLEAST 1.26lb average loss per week.
    Last edited by thegeneral; 04-07-2006 at 04:01 PM.

  3. #3
    bad_man's Avatar
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    First - if you think it will be HELL, it will be HELL. Change your mind set.

    Second - read the cutting sticky at the top of the Diet Forum.

    FInally, follow these rules:
    1) Eat protein at every meal
    2) Eat EITHER fats or carbs at every meal
    3) Never eat BOTH carbs and fats at the same meal.

    Change your diet accordingly, repost, and I'll be happy to critique further.

    Also, what time of day do you lift and what time do you do Cardio?

  4. #4
    thegeneral is offline Junior Member
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    Haha, yeah I don't think it really will be HELL, i just wanted to put a little oomph in the header. I've been doing the diet unofficially for about a week and a half now without taking measurements or weighing in and so far its not too bad. Explaining to my roommates and buddies why I can't drink on Friday nights has been the hardest part lol.

    As for your diet rules, every meal I have contains atleast 43g of protein so I thought I had that part covered. I eat Pro/Carb meals in the morning and Pro/Fat meals in the afternoon and evening. The excess grams of Fat in the morning are just a result of my oatmeal having 3g Fat per serving, etc. The only meal I didnt eat either Carbs or Fat was at 1:00pm when I drink a protein shake.

    Generally I lift MWF after breakfast at 8:00am. However, on Tuesday when I also do Cardio, I lift triceps at 1:00pm after class and adjust the diet accordingly.

    Cardio is done on an empty stomach before breakfast Tues/Thurs/Sat at 7:30am (I push the meal back 45 minutes).

    I appreciate the comment greatly.

    Dave

  5. #5
    bad_man's Avatar
    bad_man is offline Anabolic Member
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    What's with the Gatorade?????

  6. #6
    thegeneral is offline Junior Member
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    Most people supplement 30g or 60g of Dextrose for carbohydrates... I assumed it would be ok to drink 12oz of Gatorade instead to get the same numbers. Taking another look at it, should I drink something like V8 to get fibrous carbs in the morning instead? All other times of the day, I drink 100% water.

  7. #7
    bcap is offline Member
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    Switch meal 2 and meal 3 - you are having protein shake as your ppwo? That's not right - you need some quick absorbing protein and pwo while your muscles need the protein. Also, 12 oz of gatorade doesn't contain 60g of carbs, take Dextrose.

    Look at the cutting sticky and follow that.

    Good luck though - I've been doing mine for 6 weeks and have already taken off 16 pounds. It's tough but you have to be dedicated.

    Bryan

  8. #8
    thegeneral is offline Junior Member
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    I see what you mean bcap. I revised the diet and switched meal 2 and 3. I drink 12oz of Gatorade at both meals, totalling 42g of Carbs.

  9. #9
    bcap is offline Member
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    Still - that's iffy. You need twice the amount of carbs pwo as protein. 1 scoop of whey protein has 30g pro, therefore you need 60g carbs pwo with your shake.

    You need to decide what to do. Also, ppwo shouldn't consist of gatorade as your carb source - you need a low GI carb, a slow digesting carb for ppwo where as you need a faster digesting, high GI carb (i.e. dextrose) for pwo.

    Bryan

  10. #10
    Giants11's Avatar
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    Quote Originally Posted by bcap
    Still - that's iffy. You need twice the amount of carbs pwo as protein. 1 scoop of whey protein has 30g pro, therefore you need 60g carbs pwo with your shake.

    You need to decide what to do. Also, ppwo shouldn't consist of gatorade as your carb source - you need a low GI carb, a slow digesting carb for ppwo where as you need a faster digesting, high GI carb (i.e. dextrose) for pwo.

    Bryan

    Can you explain exactly why you need a 2:1 ratio?
    "without your word you're a shell of a man" - Tupac

    ***Giants11 is a fictional character any advice given is purely for entertainment purposes, always consult a physician before taking any supplements, drugs or changing your diet.***

  11. #11
    IBdmfkr's Avatar
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    oh no, I've been doing 40g protein and 60g carbs PWO, been doin it all wrong!
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  12. #12
    bcap is offline Member
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    to tell you the truth - i can't back it up medically, but i know that this is what people around here do - give or take a little bit. i mean, just take the cutting sticky for example, it says to do the 2:1 ratio. I'm not saying live by it, but going 30g pro to 20g carb isn't right in my opinion, but what do i know.

  13. #13
    thegeneral is offline Junior Member
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    REVISED a second time. Still problematic? And a quick question... I may seem like a fool asking this, but when you say Dextrose, is this a supplement that you can buy from the grocery store?

  14. #14
    bad_man's Avatar
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    Quote Originally Posted by Giants11
    Can you explain exactly why you need a 2:1 ratio?
    It's a guideline that has been effective in practice.

  15. #15
    novastepp's Avatar
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    Quote Originally Posted by thegeneral
    REVISED a second time. Still problematic? And a quick question... I may seem like a fool asking this, but when you say Dextrose, is this a supplement that you can buy from the grocery store?
    it's glucose, corn sugar really. you can buy it on many supp sites onthe net. i eat smarties for the dextrose.

    your revised diet is looking better man, i think you can begin seeing results with it. good luck and if the results dont come or slow down, come backand change it up.

  16. #16
    1buffsob's Avatar
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    Dextrose is pure corn sugar. Usually not available in grocery stores across America. You can either buy it from a supplement store or change to a low gi carb source for PWO.

    2:1 is just a guideline, not set in stone.

    1buffsob

  17. #17
    speedtraining's Avatar
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    why do we want all them carbs after a work out what good does that do...is that so the protien isn't used for energy and still makes it to the muscle? what is the idea behind dextrose?

    I would also like to mention i work out at night does that change anything?
    Last edited by speedtraining; 04-06-2006 at 12:36 PM.

  18. #18
    bad_man's Avatar
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    Quote Originally Posted by speedtraining
    why do we want all them carbs after a work out what good does that do...is that so the protien isn't used for energy and still makes it to the muscle? what is the idea behind dextrose?

    I would also like to mention i work out at night does that change anything?

    Scroll up.....




    keep scrolling.........







    A little higher........








    Almost there...............






    OK, you're at the top of the page. See the word that says "Search"? It's the gateway to a wealth of information.

  19. #19
    speedtraining's Avatar
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    we are openly talking about it here so why not just take two seconds and answer the easy question......why even waste your time and tell me about the search button asshole, i know where it is...there is a discussion going on i thought some one would be nice enough to fill me in on my realively simple questions.

  20. #20
    bad_man's Avatar
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    Quote Originally Posted by speedtraining
    we are openly talking about it here so why not just take two seconds and answer the easy question......why even waste your time and tell me about the search button asshole, i know where it is...there is a discussion going on i thought some one would be nice enough to fill me in on my realively simple questions.
    Awesome! It's 3:00 before I got called an asshole for the first time today. My personal best.

    Dude, seriously, your relatively simple question has been answered about 1,000 times already on this forum.

  21. #21
    speedtraining's Avatar
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    Quote Originally Posted by bad_man
    Awesome! It's 3:00 before I got called an asshole for the first time today. My personal best.

    Dude, seriously, your relatively simple question has been answered about 1,000 times already on this forum.

    the question could of been answered by now save your tips an bs for the newbies.

  22. #22
    bad_man's Avatar
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    Dextrose raises insulin levels which then shuttles protein into your muscles which are ready to synthesize more protein since they were just fatigued blah blah blah blah blah........

  23. #23
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    some casin protein at the end of the day right before bed it ideal....so throw some cottage cheese or a shake at the end...try probolic sr, or gnc has a new time release protein with flax already in it...good luck bro, and that looks like cake compared to my currrent diet
    Last edited by mwolffey; 04-06-2006 at 08:58 PM.

  24. #24
    thegeneral is offline Junior Member
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    Am I allowed to drink milk? I bought a gallon and its doing me no good sitting around (I'm a college student = don't like wasting money). If I wanted to drink 1% Milk, where could I fit this into my diet? If its a bad idea, I suppose I can give it away.

    ... nevermind... I did some reading and the Cutting Diet Thread recommends not drinking it.
    Last edited by thegeneral; 04-06-2006 at 02:50 PM.

  25. #25
    IBdmfkr's Avatar
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    1/4 - 1/2 gallon/day does a body good.

    Oh yea, your cutting lol NO milk for you! Too much sugar.
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  26. #26
    thegeneral is offline Junior Member
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    STARTING IMAGE (bit of a farmers tan from working outside lol)


  27. #27
    Myka's Avatar
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    Quote Originally Posted by IBdmfkr
    1/4 - 1/2 gallon/day does a body good.

    Oh yea, your cutting lol NO milk for you! Too much sugar.
    Ill assume you werent being serious...



























    oh yeah...fatty fat fat fat haha...you know you probably dont remember but you implied that I might be a homo when I was a newbie here...Ill never forget that

  28. #28
    novastepp's Avatar
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    hey general if you are going to eat at Chic-fil-a that often, why not bring some whole wheat bread with you and get the chicken bunless so you know what you're eating. just a thought to make it a little cleaner.

  29. #29
    novastepp's Avatar
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    and i think your diet looks pretty good, i'm looking forward to seeing your progress. how good is your school's lacrosse team?

  30. #30
    IBdmfkr's Avatar
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    You still are a homo newkid! lol

    and a newbie with a lot of posts!

    Btw, yes milk has a lot of sugars, I don't drink it while seriously cutting (not halfassed cutting like you do) hahaha
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  31. #31
    IBdmfkr's Avatar
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    General much work to do bro. Keep the diet high calorie and clean. Seem to have the right attitude.
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  32. #32
    Myka's Avatar
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    Quote Originally Posted by IBdmfkr
    Btw, yes milk has a lot of sugars
    those are lactose carbos....therefore they burn like low GIs...

    Hey I cut goood

    btw I dont drink milk when cutting....hardly

  33. #33
    IBdmfkr's Avatar
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    That's not why I don't drink milk, when cutting I get quality carbs only, I don't consider milk a source of quality carbs.
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  34. #34
    chest6's Avatar
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    I dont think that diet is hell at all..I could make it more hell for you . Chick-fil-a in there?

  35. #35
    1buffsob's Avatar
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    No kidding. I wish I could eat a Chick-fil-a on my diet.

    Dave, diet looks good. You should do well. You don't have that much to lose and I wouldn't be suprised if you went less than 10 weeks. A lean bulk is definately in order very soon. Keep it up, I'll be following.

    1buffsob

  36. #36
    thegeneral is offline Junior Member
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    Chick Fil-A is the only option I have on campus between classes (unless i wanted to be a f* up and eat pizza, a burger, or a burrito lol). I could always pack lunch but I figure this menu item is pretty healthy. The Chargrilled Sandwich does come on a whole wheat bun (plus I remove all the condiments). And having it in my diet keeps me a little more possitive about the taste quality of the foods I eat, lol.

  37. #37
    IBdmfkr's Avatar
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    I'd pack lunch, say chickenbreast and brownrice/wholegrain spagetti+meatballs/Steak + potatoes. All much better options.
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  38. #38
    thegeneral is offline Junior Member
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    Chick Fil A is also free for me... being a student I have a deductable balance account usable towards food. If i dont use it, the school keeps it.... however, on weekends when Im not on campus, I will go with your advice and pack something like that. Much appreciated.

  39. #39
    SwoleCat is offline AR Hall of Fame
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    Quote Originally Posted by speedtraining
    we are openly talking about it here so why not just take two seconds and answer the easy question......why even waste your time and tell me about the search button asshole, i know where it is...there is a discussion going on i thought some one would be nice enough to fill me in on my realively simple questions.
    1) Calling helpful members here, let alone anyone, an asshole is not needed.

    2) You should begin your own thread w/your questions if you feel you cannot use the search button. Hijacking with common knowledge questions/answers is not a good thing to be doing.


    ~SC~

  40. #40
    SwoleCat is offline AR Hall of Fame
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    Quote Originally Posted by speedtraining
    save your tips an bs for the newbies.
    You posed a very newbie question, so he was actually spot on correct.

    ~SC~

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