Please Critique my cutting diet, stats + macros included

**cpye2** · 11-06-2006, 12:39 PM

~Updates~
Removed dextrose, Whey, chicken breasts, added more flax, removed rice and added more sweet potatoes. Also removed egg yolk. Added Salads. Recounted all the macros (except salads). Tell me what you think. Thanks.

Sex: Male
Weight: 200 lbs
Height: 6' 3"
Age: 22
BF: ~15%
Goal: Maintain as much mass / weight as possible and drop to 6-8% by Jan 2007.

6:30 AM
BCAA's (10g)

6:45 AM
Cardio (30-45 Min)

(Pro/Carb/Fat/Cal)
7:45 AM (Breakfast)
10 Egg Whites 36/2/1/170
½ Cup Oats 5/32/3/165
4g Flax Oil 0/0/4/40
Total 41/34/9/375

9:15 AM
1 Can Tuna 32/0/2/150
6 OZ Sweet Potato 3.4/35/0/151
3g Flax 0/0/3/30
Total 35/35/5/331

10:45 PM
1 Can Tuna 32/0/2/150
6 OZ Sweet Potato 3.4/35/0/151
3g Flax 0/0/3/30
Total 35/35/5/331

12:15 PM
1 Can Tuna 32/0/2/150
6 OZ Sweet Potato 3.4/35/0/151
3g Flax 0/0/3/30
Total 35/35/5/331

2:00 PM
PreWO Drink:
L-Arg AKG 3g
L-Cit AKG 2g
L-Tyr AKG 500mg
Taurine 1g
L-Leu- 5g
L-Val 2.5g
L-Iso 2.5g
Glutamine Pep 5g
Creatine Ethyl Ester 2g
Betaine HCL 2g
Inositol Hexaphosphate 1g

2:30 PM
Workout

3:30 PM
PostWO Drink:
L-Arg AKG 2g
L-Cit AKG 2g
L-Tyr AKG 500mg
Taurine 2g
Glutamine Pep 5g
Creatine Ethyl Ester 2g
Inositol Hexaphosphate 1g
ALA 300 MG

3:40
1 Can Tuna 32/0/2/150
6 OZ Sweet Potato 3.4/35/0/151
3g Flax 0/0/3/30
Total 35/35/5/331

5:15 PM
1 Can Tuna 32/0/2/150
6 OZ Sweet Potato 3.4/35/0/151
3g Flax 0/0/3/30
Salad (Lettuce, Tomato, Broc, Salsa)
Total 35/35/5/331

7:00 PM
1/2 Can Tuna 16/0/1/75
5 OZ Sweet Potato 2.8/29/0/126
3g Flax 0/0/3/30
Salad (Lettuce, Tomato, Broc, Salsa)
Total 19/29/4/231

8:30 PM
1/2 Can Tuna 16/0/1/75
3g Flax 0/0/3/30
Total 16/0/4/105

10:00 PM
1 Scoop PM Protein 20/4/1/100
3g Flax 0/0/3/30
BCAAs (10g)
Total 20/4/4/130

Daily Total 273/238/46/2496

**audis4** · 11-06-2006, 12:49 PM

Originally Posted by cpye2

~Updates~
Removed dextrose, Whey, chicken breasts, added more flax, removed rice and added more sweet potatoes. Also removed egg yolk. Added Salads. Recounted all the macros (except salads). Tell me what you think. Thanks.

Sex: Male
Weight: 200 lbs
Height: 6' 3"
Age: 22
BF: ~15%
Goal: Maintain as much mass / weight as possible and drop to 6-8% by Jan 2007.

6:30 AM
BCAA's (10g)

6:45 AM
Cardio (30-45 Min)

(Pro/Carb/Fat/Cal)
7:45 AM (Breakfast)
10 Egg Whites 36/2/1/170
½ Cup Oats 5/32/3/165
4g Flax Oil 0/0/4/40
Total 41/34/9/375
I would drop the flax; otherwise good
9:15 AM
1 Can Tuna 32/0/2/150
6 OZ Sweet Potato 3.4/35/0/151
3g Flax 0/0/3/30
Total 35/35/5/331
again, drop flax
10:45 PM
1 Can Tuna 32/0/2/150
6 OZ Sweet Potato 3.4/35/0/151
3g Flax 0/0/3/30
Total 35/35/5/331
drop flax
12:15 PM
1 Can Tuna 32/0/2/150
6 OZ Sweet Potato 3.4/35/0/151
3g Flax 0/0/3/30
Total 35/35/5/331
drop flax
2:00 PM
PreWO Drink:
L-Arg AKG 3g
L-Cit AKG 2g
L-Tyr AKG 500mg
Taurine 1g
L-Leu- 5g
L-Val 2.5g
L-Iso 2.5g
Glutamine Pep 5g
Creatine Ethyl Ester 2g
Betaine HCL 2g
Inositol Hexaphosphate 1g
I don't see any carbs/protein in that mix
2:30 PM
Workout

3:30 PM
PostWO Drink:
L-Arg AKG 2g
L-Cit AKG 2g
L-Tyr AKG 500mg
Taurine 2g
Glutamine Pep 5g
Creatine Ethyl Ester 2g
Inositol Hexaphosphate 1g
ALA 300 MG
carbs/protein?
3:40
1 Can Tuna 32/0/2/150
6 OZ Sweet Potato 3.4/35/0/151
3g Flax 0/0/3/30
Total 35/35/5/331
drop flax
5:15 PM
1 Can Tuna 32/0/2/150
6 OZ Sweet Potato 3.4/35/0/151
3g Flax 0/0/3/30
Salad (Lettuce, Tomato, Broc, Salsa)
Total 35/35/5/331
drop flax
7:00 PM
1/2 Can Tuna 16/0/1/75
5 OZ Sweet Potato 2.8/29/0/126
3g Flax 0/0/3/30
Salad (Lettuce, Tomato, Broc, Salsa)
Total 19/29/4/231
drop flax
8:30 PM
1/2 Can Tuna 16/0/1/75
3g Flax 0/0/3/30
Total 16/0/4/105
add more flax
10:00 PM
1 Scoop PM Protein 20/4/1/100
3g Flax 0/0/3/30
BCAAs (10g)
Total 20/4/4/130
I would do whole foods before bed.
Daily Total 273/238/46/2496

I don't understand why you added flax to every meal. I would do either pro/carb or pro/fat and not mix macros.

***Narkissos*** · 11-06-2006, 01:06 PM

Originally Posted by audis4

I don't understand why you added flax to every meal. I would do either pro/carb or pro/fat and not mix macros.

You do know that pro/carb pro/fat is not the only approach to dieting right?

Are you looking at the relative fat amount per meal?

fat + low glycemic carb= sateity

Decimating your critique:

Originally Posted by cpye2

12:15 PM
1 Can Tuna 32/0/2/150
6 OZ Sweet Potato 3.4/35/0/151
3g Flax 0/0/3/30
Total 35/35/5/331

2:00 PM
PreWO Drink:
L-Arg AKG 3g
L-Cit AKG 2g
L-Tyr AKG 500mg
Taurine 1g
L-Leu- 5g
L-Val 2.5g
L-Iso 2.5g
Glutamine Pep 5g
Creatine Ethyl Ester 2g
Betaine HCL 2g
Inositol Hexaphosphate 1g

2:30 PM
Workout

Originally Posted by audis4

I don't see any carbs/protein in that mix

You do realise that he's consumed a full meal approximately 2 hours prior to training... He doesn't need to include carbs/pro in his pre workout drink.

-N

**cpye2** · 11-06-2006, 02:08 PM

Okay, now I am confused.... Is waiting 2 hours after a pro/carb meal to work out too long? I thought it was best to work out on a near empty stomach. Also I figured taking in fat steady through the day would help instead of taking in 50% of the days fat at the end of the night. Should I take in 8 grams every other meal instead of 4 grams per meal?

**JohnboyF** · 11-06-2006, 02:11 PM

Originally Posted by cpye2

Okay, now I am confused.... Is waiting 2 hours after a pro/carb meal to work out too long? I thought it was best to work out on a near empty stomach. Also I figured taking in fat steady through the day would help instead of taking in 50% of the days fat at the end of the night. Should I take in 8 grams every other meal instead of 4 grams per meal?

No its not to long most people do 1-2 hours depending on the meal size of course.

Working out an empty stomach? Cardio on empty stomach is good...

The fat content is fine.. As stated by nark carbs and low gi carbs (yams.brownrice) keeps you full.

Also i just looked over your carb count. I think you could drop it anywhere from 150-225. It's better to start high then cut carbs rather then starting low and and have no where to go from there imo

**cpye2** · 11-06-2006, 02:46 PM

I'm going to run may current diet till the 14th, then switch to the new one, then drop 1 oz off each meal of sweet potatoes every 2 weeks, or maybe 1/2 oz every week, that will put me at about 150 G carbs going into the last 2 weeks.

**JohnboyF** · 11-06-2006, 03:04 PM

if you dont see results faster drop the carbs slowly and for longer.. if your seeing results and you think 2 weeks at 150 is fine then go for it.. its all on ur body

**audis4** · 11-06-2006, 04:35 PM

Originally Posted by Narkissos

You do know that pro/carb pro/fat is not the only approach to dieting right?

yes, I was just giving advice which has best worked for me
Are you looking at the relative fat amount per meal?

fat + low glycemic carb= sateity

Decimating your critique:

You do realise that he's consumed a full meal approximately 2 hours prior to training... He doesn't need to include carbs/pro in his pre workout drink.
Oh, no I didn't realize that, my bad.
-N

in bold

**zodiac666** · 11-07-2006, 12:04 AM

audis4, im still undecided about mixing carbs and fats, do you have a pic of the last time you cut down so i can see how well not mixing macros worked for you?

**audis4** · 11-07-2006, 12:07 AM

Originally Posted by zodiac666

audis4, im still undecided about mixing carbs and fats, do you have a pic of the last time you cut down so i can see how well not mixing macros worked for you?

I love how all your comments are towards me

I'm done helping in the diet forum

Not sure if I helped much anyways

***Narkissos*** · 11-07-2006, 01:26 AM

Originally Posted by audis4

in bold
Have you even cut before? If yes...to what bodyfat percentage?

In red.

**cpye2** · 11-07-2006, 01:39 PM

I'll start the above diet in 8 days, I'll let you guys know if its good or not. As for now I will stick to the one I have been on for 15 days now.

**cpye2** · 11-13-2006, 07:33 AM

Just posting an update. Finished week 3, down 12 pounds now from original weight. Only dropped 2 this past week so I am on schedule. I have 49 days left until Jan 1st, which is my goal date. Abs are starting to come through. So far very pleased with results, and have dropped a belt size or two. I became ill on Tuesday and was unable to work out or do cardio up until this mourning, so I plan to get back on track, but stuck with the diet hard while I was resting. No cheating what so ever in the past 10 days, but I had a dream last night of eating at an all you can eat country buffet. I am starting the new diet thursday, hopefully fat will shed better with that diet. Let me know what you think.

**zodiac666** · 11-13-2006, 07:42 AM

congratulations on your progress man, keep it up.

**cpye2** · 11-20-2006, 11:45 AM

Week 4 was pretty solid. Had a subway sandwich Thursday (Steak/ cheese, Wheat bread, no mayo). That was the only cheater in the past 2 weeks. I have 6 more weeks to go, and should be able to hold out with no problem. Results have been good. More definition in chest, shoulders and abs have little more consistent definition this week. Love handles are still hanging in there though, hopefully after 6 more weeks they will vanish. Hit cardio 3 times, and followed the new diet for 3 days so far. Wednessday and Thursday were hectic and diet got a little messed up. I weighed in at 179 Saturday mourning before AM cardio. Weighed in at 180.5 Sunday prior to workout after 3 meals. Weighed in at 181 prior to todays workout with 2 meals. I would say I am on task and have decreased 14 lbs from start. I may not reach 170 lbs, but that would be a thing, as long as fat is below 7%. Thanks guys, tell me what you think.

**JohnboyF** · 11-20-2006, 11:50 AM

Good progress bro

**JohnboyF** · 11-20-2006, 11:50 AM

remember weight is just a number dont get caught up with it... its all about how you look... try weighing your self once a week before cardio.

**cpye2** · 11-20-2006, 03:06 PM

Yeah, I usually on get on the scales on Monday morning before cardio (180 lbs today), but I had to weight myself the other times cause things got screwed up 2 days in a row, plus I was coming off a cold.

**cpye2** · 11-27-2006, 12:20 PM

Week 5 complete, 5 more to go
Just got finished working out legs, very strenuous workout today, much needed. Was not able to work out Thurs, Fri, Sat, or Sun, but I did get exercise. Stuck with the diet hard through out the holliday, ate a thanksgiving dinner though. I usually only cheat once ever 2 weeks, but the last time I cheated was a the previous Thursday before Thanksgiving. So I will wait 2 weeks before I think about cheating again. Weighed in today at 178.5 before lifting weights. I didnt hit cardio this morning because I was too tired. I will hit it tomorrow though, and probably the rest of the week. I am deffinatly dropping fat. Noticable changes in the size of the love handles this week, not as much loose flab when I pinch my stomach area. I will continue for 5 more weeks, but if needed I will go for another 4-6 weeks after that. Next Monday I am starting a 6 week Mega-ZOL (prostanozol) & Mega-TRN (trenadrol) cycle. These pro-hormones are designed for hardening and are great while cutting (so I hear) and I wont to stay cutting while on the entire cycle and maybe PCT. Let me know what you guys think. Thanks.

**cpye2** · 11-28-2006, 02:12 PM

This is what my cycle is looking like:
Week 1: 2mg Mega-TRN (ED)
Week 2: 4mg Mega-TRN (ED)
Week 3: 4mg Mega-TRN (ED)
Week 4: 4mg Mega-TRN (ED)
Week 5: 4mg Mega-TRN (ED), 100mg Mega-ZOL (ED)
Week 6: 4mg Mega-TRN (ED), 100mg Mega-ZOL (ED)
Week 7: 4mg Mega-TRN (ED), 150mg Mega-ZOL (ED)
Week 8: 150mg Mega-ZOL (ED)
Week 9: 150mg Mega-ZOL (ED)
Week 10: 40mg Nolva (ED), .25mg Letro (ED), Rebound XT (2 Caps ED)
Week 11: 40mg Nolva (ED), .25mg Letro (ED), Rebound XT (2 Caps ED)
Week 12: 20mg Nolva (ED), .25mg Letro (ED), Rebound XT (2 Caps ED)
Week 13: 20mg Nolva (ED), .25mg Letro (ED), Rebound XT (2 Caps ED)

I plan on starting this Dec 4th, and plan to cut through the entire process, or until PCT. I also think I am going to use Lipo-6 @ either 1 dose ED weeks 1-9 or @ 2 doses ED weeks 5-9. Let me know what you think, thanks.

**cpye2** · 12-04-2006, 06:19 AM

Stayed up all night last night studying for finals (and eating, but tuna and sweet potatos only). Went to the GYM at 5 AM after studying but took 1 Lipo-6 before doing cardio. Weighed in at 177.5, been cutting 6 weeks, down 16.5 lbs. Going to do afternoon workout after 2mg Mega-TRN. Still no solid six pack, but definatly wont be long. Havnt cheated at all since Thanksgiving. Will stay on strict cutter until cycle is over.

**MarkyMark** · 12-09-2006, 07:18 PM

Keep a journal of your progress and adjust your calories if need be..

I am thinking that may be a bit too many calories to accomplish your result in your time frame....

good luck..

markymark

**cpye2** · 12-11-2006, 11:28 AM

Hit the AM cardio this mourning, 40 Min / 145 BPM.... Going to hit the weights later today. Relocated to another city, and they have a very nice gym but the monthly membership is like $70!?! WTF!?! Anyways, feeling lighter and trimmer, but I may adjust the diet as stated above, lower the carbs about 30 g/day and lower calories around 300 / day. Couldnt weight myself today because the scale at the new gym is innaccurate, will be sure to get them to fix it. Let me know what you guys think.

**cpye2** · 12-21-2006, 12:09 PM

Been cutting for almost 9 weeks. Before starting the cycle stack / lipo-6 I was down 18 LBS, now I am down 24 lbs. Still do not have the look I achieved, but dont want to drop more weight, but will continue to cut throughout the cycle since that was original plan. I have a solid 4 pack at this point, love handles are almost gone, and bulge below navel is still slightly there. It will have to go before I have a full 6-pack.

**cpye2** · 12-28-2006, 11:15 AM

Leaner than I have ever been (this is the first time cutting) and I think I have held most of my mass. Got a solid 4 pack and the love handles are almost completely gone. Region below naval is getting slightly smaller. I'm going to stop cutting when I start PCT and begin a very serious training routine. Weighed in at 169 after cardio this morning.

**cpye2** · 01-02-2007, 12:04 PM

Muscle and Strength gains are not much because I have been cutting since mid Oct, I'm down about 26-28 lbs from the original starting weight in Oct, but have lost a lot of fat. My reps and weight have gone up though, but I am ready to stop cutting and go back to bulking. Got about 13 days left on cycle / cut diet. I am going to start bulking the day I start PCT.

**cpye2** · 01-10-2007, 01:15 PM

I have not been doing AM cardio all week, and have thrown in a couple of cheat meals to get me back to 170 Lbs because that is the weight I wanted to end at. 4 Days until I go destroy a local buffet and begin PCT and bulk training.