MY Cutting

[edgarr]

Ok I want to cut. I am 36 5'8 180ish and 15.5%ish BF. I want to get down to 10%. I don't care how long it takes or how much size and strenght I lose, that is my goal. Along with my diet I am taking daily 12g of Vit-c 2 with each meal, 2 multi Vit, 2 calcium, 2 celdrin w/msm, 400mg potassium and taruine. I am cycling clen 2 weeks on and 2 off. I am working out 5 days a week, one body part per week (always did it this way) and doing cardio 4-5 days a week first thing in the am for 45 mins and 4 days a week after workouy for 20-25 mins. Do you guys think that I should drop my calories even more or tweak anything else? Thanks.

6:30
5 egg whites
20gm oatmeal
15gm whey protein
Cal 201.88 Protein 32 Carbs 19.5 Fat 1.5

9:30
1 can tuna
10ml of Flaxseed oil
Cal 386 Protein 65 Carbs 0 Fat 11.8

12:30
8oz chicken breast
15gm whey protein
10ml Flaxseed oil
Cal 356 Protein 58 Carbs 3 Fat 12

3:30
1 can tuna
10ml of Flaxseed oil
Cal 386 Protein 65 Carbs 0 Fat 11.8

6:30 Pre-Work out
28gm whey protein
1 sweat potato
Cal 218 Protein 25 Carbs 30 Fat 0

7-8 WorkOut

8:15
45gm whey protein
80g dextrose
Cal 450 Protein 35 Carbs 83 Fat 0

9:45
170gm of cottage cheese
5ml Flaxseed oil
Cal 163 Protein 19.5 Carbs 6 Fat 6.1

Total
Cal 2236 Protein 302 Carbs 169 Fat 44.5

[audis4]

Ok I want to cut. I am 36 5'8 180ish and 15.5%ish BF. I want to get down to 10%. I don't care how long it takes or how much size and strenght I lose, that is my goal. Along with my diet I am taking daily 12g of Vit-c 2 with each meal, 2 multi Vit, 2 calcium, 2 celdrin w/msm, 400mg potassium and taruine. I am cycling clen 2 weeks on and 2 off. I am working out 5 days a week, one body part per week (always did it this way) and doing cardio 4-5 days a week first thing in the am for 45 mins and 4 days a week after workouy for 20-25 mins. Do you guys think that I should drop my calories even more or tweak anything else? Thanks.

6:30
5 egg whites
20gm oatmeal
15gm whey protein
Cal 201.88 Protein 32 Carbs 19.5 Fat 1.5
Add more egg whites to the diet and cut out the whey.

9:30
1 can tuna
10ml of Flaxseed oil
Cal 386 Protein 65 Carbs 0 Fat 11.8
How did you come out with 65g protein for 1 can tuna?


12:30
8oz chicken breast
15gm whey protein
10ml Flaxseed oil
Cal 356 Protein 58 Carbs 3 Fat 12

3:30
1 can tuna
10ml of Flaxseed oil
Cal 386 Protein 65 Carbs 0 Fat 11.8

6:30 Pre-Work out
28gm whey protein
1 sweat potato
Cal 218 Protein 25 Carbs 30 Fat 0
I would add in something like chicken and oats or tuna and oats...make this a whole meal.

7-8 WorkOut

8:15
45gm whey protein
80g dextrose
Cal 450 Protein 35 Carbs 83 Fat 0
Too much dex IMO. I think 1 cup oats(54g carbs) is fine PWO.


You need to have a PPWO that you consume 45min-1hour after your PWO; i.e. chicken/oats, tuna/sweet potato etc.


9:45
170gm of cottage cheese
5ml Flaxseed oil
Cal 163 Protein 19.5 Carbs 6 Fat 6.1

Total
Cal 2236 Protein 302 Carbs 169 Fat 44.5

My opinion under the bolded. I would not even think about dropping cals. Don't be afraid to add carbs if your not feeling energentic etc. Also, I hope you eat your green veggies and lots of them. Your vitamins can't take the place of vegetable.

[edgarr]

That is the big can of tuna which is 5 servings. I hate all veggies, the only one I really like is asppragus so I drink a V-8 once in a while. My preworkout lately has been more whole foods like turkey, tuna or steak but if I am in a hurry the shake is faster. would that PPWO be too close to bed time?

[audis4]

That is the big can of tuna which is 5 servings. I hate all veggies, the only one I really like is asppragus so I drink a V-8 once in a while. My preworkout lately has been more whole foods like turkey, tuna or steak but if I am in a hurry the shake is faster. would that PPWO be too close to bed time?

No, don't worry about carbs at night if its for your workout. I have my PPWO at around 8-8:30 pm.

[steve0]

yes its a clean diet but needs major work to much fat IMO, and to low on the carbs IMO.

[edgarr]

yes its a clean diet but needs major work to much fat IMO, and to low on the carbs IMO.

so IYO what would you change?

[steve0]

so IYO what would you change?

i whould change the whole thing, first off you have to much fat in the diet IMO, you really dont need that much, secondly your carbs are a bit to low, check out 1BMFK's thread on diets you will see some good diets posted in there.

[ricogl40]

diet definitely needs a little work, but what about working one body part per week?? maybe i dont know but that seems a little weird. and IMO i dont think its good to do cardio after workout, for a number of reasons. not trying to jack the thread, just trying to help u, bro

[ricogl40]

definitely don't drop kcals anymore. if anything add some more carbs watch the fat tho

[edgarr]

ok changes made ???:

6:00
5 egg whites
20gm oatmeal
15gm whey protein
Cal 203 Protein 32.5 Carbs 22.5 Fat 1.5

9:00
1 can tuna
5ml of Flaxseed oil
Cal 343 Protein 65 Carbs 0 Fat 7.2

12:00
8oz chicken breast
15gm whey protein
21g brown rice
Cal 345 Protein 59.5 Carbs 29 Fat 3.5

3:00
1 can tuna
5ml of Flaxseed oil
Cal 343 Protein 65 Carbs 0 Fat 7.2

6:00 Pre-Work out
8oz chicken, turkey or tuna
1 Sweet potato
Cal 338 Protein 48 Carbs 30 Fat 3

6:45-7:45 WorkOut
8:00
45gm whey protein
80g dextrose
Cal 450 Protein 35 Carbs 83 Fat 0

9:30
170gm of cottage cheese
21g brown rice
Cal 198 Protein 21 Carbs 22 Fat 2

Total
Cal 2220 Protein 347 Carbs 208.5 Fat 26.4

[audis4]

http://forums.steroid.com/showthread...=1#post2970307

Look off these for references. What are your maintenance cals? carbs seem pretty high.

[1buffsob]

ok changes made ???:

6:00
5 egg whites
40gm oatmeal
15gm whey protein
Cal 278 Protein 35 Carbs 36 Fat 3 Add 3-4 more egg whites.

9:00
1 can tuna
5ml of Flaxseed oil
Cal 343 Protein 65 Carbs 0 Fat 7.2 Buy smaller cans of tuna. A bit too heavy on the protein here. Shoot for 45-50g protein.

12:00
8oz chicken breast
15gm whey protein
1/4 cup brown rice
Cal 420 Protein 61 Carbs 35 Fat 4 Drop the whey. Also, I'm assuming the chicken is measured raw, as 3oz cooked is 27g protein.

3:00
1 can tuna
5ml of Flaxseed oil
Cal 343 Protein 65 Carbs 0 Fat 7.2 Again, too heavy on the protein for one meal. Shoot for 45-50g.

6:00 Pre-Work out
8oz chicken, turkey or tuna
1 Sweet potato
Cal 338 Protein 48 Carbs 30 Fat 3 Weigh your sweet potato. Every 3oz cooked is about 20g carbs. The average sized sp weighs 6-9oz. Again, I'm assuming the chicken is measured raw, as 3oz cooked is 27g protein.

6:45-7:45 WorkOut

8:00
45gm whey protein
80g dextrose
Cal 450 Protein 35 Carbs 83 Fat 0 Drop the dextrose completely. Replace with 1 cup oats or another low GI carb source shooting for 50-60g carbs. Also, bump protein to 45-50g.

9:30
170gm of cottage cheese
1/4 cup brown rice
Cal 273 Protein 22.5 Carbs 38 Fat 2.5 Drop the rice, add some nuts. Natty pb or almonds. Look for 10-12g fat.

Total
Cal 2718 Protein 354 Carbs 260 Fat 29.4

My suggestions in Bold.

1buffsob

[edgarr]

My suggestions in Bold.

1buffsob

So if I cook a 8oz raw chicken breast how much cooked chicken do I have? Is there a web site that list this kind of info? Time to buy a scale!

[1buffsob]

Calorieking.com It's always better to measure your food before cooking it, to get the most accurate reading. But that can become a real pain in the ass. Calorieking.com has options for raw/cooked/broiled/etc. that will tell you the macros.

1buffsob