Need Cutting Help!

[golfs321]

Hey guys I am new to the Forum, I am about to start a cycle of clen to help me cut but I do not have my diet down and ready yet.

I am 21, 6'3", 230lbs, and about 20% body fat

I have dieted before with moderate success but I am trying to be extremely efficient with this one.

Can anyone help me with this, I want to be around 195-200lbs and around 12-15% body fat in about a 1.5 months or ASAP healthily.

What calorie intake should I be looking at per day and # of meals

I will eat pretty much anything and currently take 2 servings of musclemilk a day along with l-glutamine, and animal pack multis.

ANY help would be awesome!!!

[golfs321]

correction: i meant to say 2 months

[swol_je]

separate fat and carbs in your meals, unless there healthy fats. eat every 3 hours, little meals. No carbs for your last meal and dont eat within 3 hours of going to bed. only complex carbs. NO sugar, No white bread of any kind. Read the labels of the food you eat. If it says enriched flour before it says wheat bread, it is WHITE BREAD, which is a no-no.

[swol_je]

Cardio Cardio and more Cardio. first thing in the morning on an empty stomach low intensity. or right after your workout. atleast 5 days a week

[golfs321]

does anyone have a sample diet for me to look at and maybe tweak to my needs? It would be a big help if i had something to look at as a base to get myself started.

and thanks for the input Je

[fit4ever180]

http://www.active.com/fitness/calculators/

Alright, I calculated your BMR for you using the link above at 3924 calories. At a moderate level of physical activity, this is how many calories you'd need per day to maintain your current state. I like to use a ratio of 45/35/20 (protein,carbs,fat) for cutting although I switch the protein and carbs ratios sometimes depending on how I feel.

Your carbs should come from slow digesting sources (yams, green veggies, sweet potato, brown rice, whole wheat pasta) and you'll likely need somwhere around 90g fat (good fat sources are egg yolk, avocado, nuts, organic peanut butter, fish oil, virgin olive oil, salad dressing, etc). I only reduce carbs in my before bedtime meal. Generally it will still have about 35g coming from cottage cheese and green veggies.

Here is an example of a very, very low calorie diet I tried a long time ago. DO NOT follow the amounts listed here. You'll need alot more of all the macros than this, but it will give you an idea of good choices. I'd also recommend 7-8 meals instead of 6. All meals should be broken down evenly and consist of roughly the same macro breakdown. Keep calories constant even on non training days, but carbs can be reduced if necessary.

Post up a sample diet for critique once you think you've got one ready...

Good Luck




Meal 1 Protein Fat Carbs Calories

1 whole egg 6g 5g 0g 76
6 egg whites 18g 0g 0g 102
180g broccoli 6g 0g 12g 62
oatmeal 1/2 cup 4g 2.5g 27g 150
TOTAL 44 7.5 39 390

Meal 2 Protein Fat Carbs Calories

1 1/2 cup plain 12g 0g 27g 180
fat free yogurt
7 inch banana 1g 0g 27g 105
1 1/2 scoop 30g 3g 6g 180
protein powder
TOTAL 43 3 60 465

Meal 3 Protein Fat Carbs Calories

Green Apple 0g 0g 25g 95
Asparagus 180g 4g 0g 8g 40
Cajun Turkey 10 oz. 65g 4.5g 5g 250
TOTAL 69 4.5 38 385

Meal 4 (Pre-workout) Protein Fat Carbs Calories

Grapefruit 0g 0g 20g 78
2 Kipper Snacks 26g 16g 0g 260
Broccoli 180g 6g 0g 12g 62
TOTAL 32 16 32 400

Meal 5 (Post-workout) Protein Fat Carbs Calories

1 scoop whey powder 20g 1.5g 3g 110
1 scoop casein powder 24g 1g 4g 120
1 tbsp. honey 0g 0g 17g 60
1 plain white bagel 7g 2g 43g 210
TOTAL 51 4.5 67 500

Meal 6 (Before Bed) Protein Fat Carbs Calories

1 scoop casein powder 24g 1g 4g 120
1 cup fat free cottage 26g 0g 10g 140
cheese
TOTAL 50 1 14 260

DAILY TOTALS 289 36.5 250 2400

[golfs321]

thanks alot i appreciate the help, and i will post a diet once I work on it tonight. Is there a website or something that gives you the macros for specific foods?

[fit4ever180]

I personally use nutritiondata.com

They have the facts for a ton of foods and multiple forms of them as well as an amino breakdown, amount of satiation, etc.

[novastepp]

thanks alot i appreciate the help, and i will post a diet once I work on it tonight. Is there a website or something that gives you the macros for specific foods?

depending on what you're using. and the majority of what has been given to you, should be included on the package the food comes in. for whole foods that are not packagaed. you can use calorieking.com or fitday.com

also, why start a clen cycle without knowing if a diet plan works for you??

[golfs321]

I havent started the clen yet, I just ordered it. thats why I am trying to get my diet scheduled and use it for a week or two before starting a clen cycle

[novastepp]

so what is your plan thus far?

[novastepp]

got it.

http://forums.steroid.com/showthread.php?t=361194