Second Time Around...Upstate's Cutting Diet!

[UpstateTank]

Hello fellow anabolic reviewer's!

This is gonna be my second time cutting and here's my current stats and plan of attack:
Stats
21yrs old, 6'2", 217lbs approx 16-17% bf (put on alot more bf than i wanted for my first 'real' bulk...making a mental note of my mistakes this time so I dont screw up again next time )

Goals
195-200 keeping as much muscle as I possibly can. The one big thing I learned from my first cutting diet was not taking in enough calories!!! Granted I lost a lot of weight (50lbs), but I lost a lot more muscle and subsequently strength than I should have. Lesson #2 from first cutting diet: Do cardio stoopid!!!!

Workout & Cardio Schedule
Cardio: 4x week, 45-60min, 60-70% mhr, low impact style
Workout Split:
Day 1: Chest/Tri's
Day 2: Back/Bi's
Day 3: OFF
Day 4: Legs
Day 5: Shoulders/Traps
Day 6: OFF
REPEAT

Supplements
BCAA's: 10g preworkout/10g pwo---off days 10g upon waking/10g b4 bed
Arginine: 15g/day--split 5g, 3x per day
CEE: 1.5g preworkout/1.5g pwo---off days 1.5g upon waking/1.5g b4 bed
ECA Stack: Continuous with benadryl every 3rd week to keep those receptors fresh!

Proposed Diet

Meal 1
12 egg whites...204cal...48g pro...0g carb...0g fat
1 Cup Oatmeal...280cal...10g pro...52g carb...5g fat
Meal 1 Totals: 484cal.....58g pro....52g carb...5g fat

Meal 2
8oz Lean Ground Turkey...320cal...64g pro...0g carb...5g fat
1 Tbsp Flax....................120cal...0g pro....0g carb....13g fat
1.5 cups Spinach
Meal 2 Totals: 440cal...64g pro...0g carb...18g fat

Meal 3
Can Chunk Lite Tuna....150cal...33g pro...0g carb...1.25g fat
1 Cup Brown Rice.........210cal...5g pro...40g carb...4.5g fat
Meal 3 Totals: 360cal...38g pro...40g carb...5.75g fat

PWO Shake
2 Scoops ON Whey.....240cal...48g pro...6g carb...3g fat
1.5 Cups Oats............320cal...15g pro...78g carb...7.5g fat
PWO Totals: 560cal...63g pro...84g carb...10.5g fat

Meal 4
8oz Chicken Breast.....320cal...64g pro...0g carb...5g fat
1 Cup Brown Rice.......210cal...5g pro....40g carb...4.5g fat
Meal 4 Totals: 530cal....69g pro...40g carb..9.5g fat

Meal 5
8oz Chicken Breast.....320cal...64g pro...0g carb...5g fat
1.5cups Spinach
Meal 5 Totals: 320cal....64g pro...0g carb...5g fat

Meal 6
1.2 Tbsp Flax...........135cal...0g pro....0g carb...15g fat
Can Chunk Light Tuna.150cal...33g pro...0g carb...1.25g fat
Meal 6 Totals: 285cal...33g pro...0g carb...16.25g fat

Diet Totals:
3010cal...389pro...214carb...70g fat

Will also be consuming between 3-5cup of dark green veggies every day, but I dont count those towards my daily caloric intake. Also every other Sunday I will institute a "carb refeed day", where I'll up my total carbs for the day by approx 20% (bringing total carbs to 260g), and dropping my protein by an equal %age (brining total protein to 347g).

Open to criticism and suggestions so fire away!

-UpstateTank

[IBdmfkr]

Diet isn't bad bro but you should list what meals you're including the veggies as it makes a difference.

Also I think your calories are a bit high to be cutting, but it's a good starting point that you could slowly work down from.

[UpstateTank]

Diet isn't bad bro but you should list what meals you're including the veggies as it makes a difference.

Also I think your calories are a bit high to be cutting, but it's a good starting point that you could slowly work down from.

That was one of my thoughts as well i**...I plan on weighing myself every other monday as a way of tracking my progress...if for some reason I find the weight isnt coming off fast enough and I dont see improvements in mr.mirror I'll drop the calories by a couple hudred until i hit that "sweet spot"

Thanks for your advice..its always appreciated!

[Prada]

UT, I think your carbs and Pro look okay to start. Isnt it your carbs that are to high? It should be around 150 grams for cutting.

I like the presentation looks good.

[UpstateTank]

UT, I think your carbs and Pro look okay to start. Isnt it your carbs that are to high? It should be around 150 grams for cutting.

I like the presentation looks good.

Thanks for your input prada.
My first time cutting I began at 220g carbs and still lost weight...then at the advice of some other members I dropped the carbs down to that level...I think thats when my strenght and muscle loss really started to amplify...so I'm gonna start at 214 for now...but if I find I'm not making due progress I'll drop em down

[IBdmfkr]

Be careful with dropping carbs too low it can have negative effects.. for someone your size no reason IMO to go under 175-200carbs to lose BF.

[UpstateTank]

Be careful with dropping carbs too low it can have negative effects.. for someone your size no reason IMO to go under 175-200carbs to lose BF.

Found that out the hard way last time

So if I find I'm not losing enough weight, would you suggest I drop my protein intake?

[bcap]

hey upstate, question for yeah.

Why are you taking CEE? What does it do for cutting? I have some that I was taking during bulking, can you explain that?

[UpstateTank]

hey upstate, question for yeah.

Why are you taking CEE? What does it do for cutting? I have some that I was taking during bulking, can you explain that?

To try and preserve as much muscle as possible...plus i gotta run it for my m1t pct which starts next week

[Prada]

Thanks for your input prada.
My first time cutting I began at 220g carbs and still lost weight...then at the advice of some other members I dropped the carbs down to that level...I think thats when my strenght and muscle loss really started to amplify...so I'm gonna start at 214 for now...but if I find I'm not making due progress I'll drop em down

Yeah I agree, better to start off a little overestimated and tweek it as you go along rather then starting off losing to much. Keep us posted on your progress.

[UpstateTank]

Yeah I agree, better to start off a little overestimated and tweek it as you go along rather then starting off losing to much. Keep us posted on your progress.

ahmen to that!

ill be updating every other week

[IBdmfkr]

To drop 200 calories it's only 50g's of Prot or carbs. Not to mention if you drop 25g protein you'll normally drop 5g or so of Fat.

Very easy to take 200 calories from a 3000calorie diet without changing anything drastically.

[UpstateTank]

To drop 200 calories it's only 50g's of Prot or carbs. Not to mention if you drop 25g protein you'll normally drop 5g or so of Fat.

Very easy to take 200 calories from a 3000calorie diet without changing anything drastically.

Good stuff i**! I appreciate it

[CoreyTampa09]

Hey man, not sure if in those supps you have efa's but i suggest some fish/flax/salmon oil or whichever ones ya want as they can be helpful in cutting. Iv'e also read and am seeing some results(maybe mental) of incorparting CLA into my diet. Its said to block fat absorbtion by limiting the enzyme that allows fat into cells. Sleep is also very important to me and while cutting for some reason im always awake prob the thermo. I found ZMA to help put me and keep me to sleep. Just some food for thought as were both cutting except im 200 17% trying to get down to 180 so I can start my clean bulk.

[UpstateTank]

thanks corey!
yup i got my efas in there w/ the flax oil...i <3 sleep so i get approx 8-9hrs every nite

[UpstateTank]

Update:
Down to 211 (weighed 220 last weigh in--approx 4 wks ago), which is 9lbs in a month or so...strength has maintained if not improved...YAY FOR THIS!

[poundcake]

good job, keep it up!

[IBdmfkr]

[Snrf]

nice job upstate, I'm gonna have to cut after this cycle, will probably steal your cutting diet with a few minor changes

...Snrf is getting fat

[Prada]

How is the fatloss compared with the muscle mass loss UT? Are you content with the results so far?

[UpstateTank]

How is the fatloss compared with the muscle mass loss UT? Are you content with the results so far?

im damn certain its mostly fat with a very minimal amt of muscle loss...my strength has stayed the same, if not improved all across the board

as far as being pleased...damn pleased

when i compare it to my first time cutting i was down approx 20lbs in the first month...i wasnt taking in nearly enuf cals

ive become a bit "wiser" from my first go around...i know in order to do it the "right way" its gonna happen gradually, not all at once

[Prada]

im damn certain its mostly fat with a very minimal amt of muscle loss...my strength has stayed the same, if not improved all across the board

as far as being pleased...damn pleased

when i compare it to my first time cutting i was down approx 20lbs in the first month...i wasnt taking in nearly enuf cals

ive become a bit "wiser" from my first go around...i know in order to do it the "right way" its gonna happen gradually, not all at once

Thats my greatest fear, being to catabolic and losing muscle mass but its a work in progress that you have to experiment with. Next time I will incorporate megadosing BCAAs while cutting and try salvaging some muscle

[UpstateTank]

good job, keep it up!

nice job upstate, I'm gonna have to cut after this cycle, will probably steal your cutting diet with a few minor changes

...Snrf is getting fat

thanks brothers!

[K.Biz]

i rarly make my way into this forum. I prob should more often, anyway upstate nice lookin diet. keep up the good work bro. I will also be cutting in about 2 months after my next bulk cycle

[UpstateTank]

i rarly make my way into this forum. I prob should more often, anyway upstate nice lookin diet. keep up the good work bro. I will also be cutting in about 2 months after my next bulk cycle

thankyou kev!