Advice for cut

**roadkill815** · 04-05-2009, 05:18 PM

I need some advice on diet. Here are my stats

Age 21
5'10" 170lbs
16-18% BF
Training 2+ years, not so serious lately (past 3 months).

1871 = BMR
2573 – 400 (Cut) 2173 = Daily Calorie Intake

I want to start a cut starting Monday, but am lacking all essential information on cutting diets. I've looked over posts which included info about macros, nutrients, and all other essentials for a great diet.. and honestly, it confuses the shit out of me.

I've always tried to eat semi-healthy, but never got down to it and got 100% serious about it. I would like to get down to ATLEAST 12-15% bodyfat Could someone help me with a diet/macros?

I've also been looking into using a mild dose of clen for 6-8 weeks while using benadryl every 3rd to jump start the cutting process. Any advice on this would be greatly appreciated. Also, never done any sort of AAS. Thanks in advanced. Sorry so newb.

***FireGuy*** · 04-05-2009, 05:34 PM

No need to apologize for being new, we were all new here at one time or another. I would forget about the clen , no need for that at this bf%. I would go with a 40-40-20 diet to start and keep the calories pretty close to maintenance (2500). Then incorporate a cardio schedule to burn the fat off. 40 minutes a day 6-7 days a week first thing in the morning. This should help you lose that fat and maintain your muscle.

**eatrainrest** · 04-05-2009, 07:05 PM

we have similiar stats according to height and weight. Ill post my diet for you to give you a better idea, maybe it can work for you.

I am now 177 after fooling around with cutting diets until today, i found what i believe to be my staple cutting diet. I calculated my BMR by taking my lean weight (153) x 13 (for men) which eqauls 1989 calories. Now, on my workout days i add about 500-600 calories to that number which equals 2489-2589 calories (BMR + ACTIVITY)

My goal is body fat loss, im not concerned with weight at all.

here is the diet.

Diet

Breakfast (1) 10:30
1 cup kashi oatmeal(300)
Pro-18
Fat-4
Carb-50
8 egg whites (136)

Pro-29

9 grams roasted (no salt) almonds (57)(OMITT NON-WORKOUT DAYS)
Pro-2
Fat-5
Carb-2

Total calories-493/ pro-49/fat-9/ carb-52

GYM

PWO MEAL (2)

2 scoop whey protein(240)(after weight raining)
Pro-48
Fat-2
Carb-4

1 naval orange (70)(after cardio)
Carb-19

Total calories PWO-410/pro-49/fat-2/carb-23 (OMITT NON WORKOUT DAYS)
Meal (3) 30-40 min after PWO

1 cup brown rice (212)
Pro-5
Carb-44
Fat-1

1 cups mixed veggies (90)
Pro-2
Carb-18
Fat-0

6 slices low sodium turkey (120)
Pro-22

Total calories-422/pro-29/carb-62/fat-0

Meal 4

1 tbsp organic PB(100)
Pro-3.5
Fat-9
Carb-3

1 banana(110)
Carb-27

6 oz Grilled Chicken(110)
Pro-42
Fat-0
Carb-0

9 grams roasted (no salt) almonds (57)(OMITT NON WORKOUT DAYS)
Pro-2
Fat-5
Carb-2
Total calories-487/pro-50/fat-14/carb-32

Meal 5

2 cup mixed veggies(90)
Pro-2
Carb-36

4-5 oz. grilled London broil (202)
Pro-32
Carb-0
Fat-8

Cottage Cheese (110) (fat free)*
Pro-15
Carb-8
Fat-5

total calories -492/pro-51/fat-13/carb-44

Meal 6

1 scoop casein protein(120)
Pro-23
Fat-1
Carb-2

1 tbsp PB(100)
Pro-3.5
Fat-9
Carb-3

9 grams roasted (no salt) almonds (57)(OMITT NON WORKOUT DAYS)
Pro-2
Fat-5
Carb-2

Total calories-277/pro-28.5/fat-15/carb-7

TOTAL CALORIES PER DAY-2581
TOTAL FAT-53
TOTAL CARB-220
TOTAL PROTEIN-257

OFF DAYS-ELIMINATE PWO AND NUTS throughout day

Total calories per day-2090
Total pro-203.5
Total fat-36
Total carb-209

...every week (same time, tuesday morning) im monitoring my weight and body fat

**jamyjamjr** · 04-05-2009, 10:09 PM

Originally Posted by eatrainrest

we have similiar stats according to height and weight. Ill post my diet for you to give you a better idea, maybe it can work for you.

I am now 177 after fooling around with cutting diets until today, i found what i believe to be my staple cutting diet. I calculated my BMR by taking my lean weight (153) x 13 (for men) which eqauls 1989 calories. Now, on my workout days i add about 500-600 calories to that number which equals 2489-2589 calories (BMR + ACTIVITY)

My goal is body fat loss, im not concerned with weight at all.

here is the diet.

Diet

Breakfast (1) 10:30
1 cup kashi oatmeal(300)
Pro-18
Fat-4
Carb-50
8 egg whites (136)

Pro-29

9 grams roasted (no salt) almonds (57)(OMITT NON-WORKOUT DAYS)
Pro-2
Fat-5
Carb-2

Total calories-493/ pro-49/fat-9/ carb-52

GYM

PWO MEAL (2)

2 scoop whey protein(240)(after weight raining)
Pro-48
Fat-2
Carb-4

1 naval orange (70)(after cardio)
Carb-19

Total calories PWO-410/pro-49/fat-2/carb-23 (OMITT NON WORKOUT DAYS)
Meal (3) 30-40 min after PWO

1 cup brown rice (212)
Pro-5
Carb-44
Fat-1

1 cups mixed veggies (90)
Pro-2
Carb-18
Fat-0

6 slices low sodium turkey (120)
Pro-22

Total calories-422/pro-29/carb-62/fat-0

Meal 4

1 tbsp organic PB(100)
Pro-3.5
Fat-9
Carb-3

1 banana(110)
Carb-27

6 oz Grilled Chicken(110)
Pro-42
Fat-0
Carb-0

9 grams roasted (no salt) almonds (57)(OMITT NON WORKOUT DAYS)
Pro-2
Fat-5
Carb-2
Total calories-487/pro-50/fat-14/carb-32

Meal 5

2 cup mixed veggies(90)
Pro-2
Carb-36

4-5 oz. grilled London broil (202)
Pro-32
Carb-0
Fat-8

Cottage Cheese (110) (fat free)*
Pro-15
Carb-8
Fat-5

total calories -492/pro-51/fat-13/carb-44

Meal 6

1 scoop casein protein(120)
Pro-23
Fat-1
Carb-2

1 tbsp PB(100)
Pro-3.5
Fat-9
Carb-3

9 grams roasted (no salt) almonds (57)(OMITT NON WORKOUT DAYS)
Pro-2
Fat-5
Carb-2

Total calories-277/pro-28.5/fat-15/carb-7

TOTAL CALORIES PER DAY-2581
TOTAL FAT-53
TOTAL CARB-220
TOTAL PROTEIN-257

OFF DAYS-ELIMINATE PWO AND NUTS throughout day

Total calories per day-2090
Total pro-203.5
Total fat-36
Total carb-209

...every week (same time, tuesday morning) im monitoring my weight and body fat

yea, work off this diet... eatnrest chewed this one for ya man...

**roadkill815** · 04-06-2009, 12:33 PM

Wow, thanks eatrainrest. Quick question though, should I cut the nuts and keep the PWO nutrition since my cut is supposed to be 2100+- calories? Or should I just leave it as it sits? And thanks again eatrainrest, much appreciated.

**Rockstar1990** · 04-06-2009, 12:56 PM

you need to learn to add right. some off the number are off for calories so your eating less calories then you think, just letting you know

1g protien= 4 calories
1g carb= 4 calories
1g fat= 9 calories

***FireGuy*** · 04-06-2009, 01:28 PM

Originally Posted by Rockstar1990

you need to learn to add right. some off the number are off for calories so your eating less calories then you think, just letting you know

1g protien= 4 calories
1g carb= 4 calories
1g fat= 9 calories

Good catch, the closer I look at that diet I am finding quite a few mistakes in the addition and food values listed.

**roadkill815** · 04-06-2009, 02:42 PM

Another question.. tried to eat a whole cup of oats (quick oats) today. Didn't go to well, any substitutions or different ways to eat them? I used to grind them up in a coffee grinder and mix with water... TERRIBLE.

**Phate** · 04-06-2009, 02:48 PM

Originally Posted by roadkill815

Another question.. tried to eat a whole cup of oats (quick oats) today. Didn't go to well, any substitutions or different ways to eat them? I used to grind them up in a coffee grinder and mix with water... TERRIBLE.

whole cup measured uncooked or cooked?

**Rugger02** · 04-06-2009, 04:06 PM

splenda and cinnamon!

**roadkill815** · 04-06-2009, 05:04 PM

Originally Posted by Phate

whole cup measured uncooked or cooked?

Whole cup measured uncooked, put water in it and heated it up, turned into what looked like 2 cups.

**eatrainrest** · 04-06-2009, 05:48 PM

Originally Posted by roadkill815

Wow, thanks eatrainrest. Quick question though, should I cut the nuts and keep the PWO nutrition since my cut is supposed to be 2100+- calories? Or should I just leave it as it sits? And thanks again eatrainrest, much appreciated.

keep the nuts, and eliminate the PWO on off days.. because you are not working out..haha yea i did screw those numbers up a little.. i posted up my diet again with better measurements hopefully =)

**Phate** · 04-06-2009, 06:16 PM

Originally Posted by roadkill815

Whole cup measured uncooked, put water in it and heated it up, turned into what looked like 2 cups.

edit

**IM708** · 04-06-2009, 08:22 PM

The low dose clen idea won't work that well. You have to increase the dosage, what protocol were you planning on using?

An idea of what you could do with the oatmeal is mix 4 egg whites with a protein shake and throw 1/2 cup of oats in there.

**mg1228** · 04-07-2009, 08:06 AM

add splenda and cinnamon like rugger said and it turns into desert--yum

**roadkill815** · 04-07-2009, 09:12 AM

Originally Posted by Phate

it'll do that, but why were you eating a whole cup(that over 100g of carbs) in on sitting?

"1 cup kashi oatmeal(300)"

Guess one cup of "kashi oatmeal" could be equivalent to 1/2 cup of quick oats. Once again, sorry so newb.

The low dose clen idea won't work that well. You have to increase the dosage, what protocol were you planning on using?

I was looking into using perfectbeast's way for the clen , but in smaller doses.

**eatrainrest** · 04-07-2009, 09:53 AM

well i know that 2 packets of my oatmeal=1 cup and the calories and macros are accurate.. but it may vary with other brands so make sure you measure it and check them out.. and again no need to be sorry, i still screw up sometimes lol.. always room for improvement!

**roadkill815** · 04-07-2009, 02:42 PM

1/2 cup of quick oats is 27g of carbs. I guess 1 cup is pretty accurate then. Gotta invest in some splenda

**jamyjamjr** · 04-07-2009, 11:33 PM

Originally Posted by roadkill815

1/2 cup of quick oats is 27g of carbs. I guess 1 cup is pretty accurate then. Gotta invest in some splenda

man up and eat it plain... that's what i do, i actually enjoy plain oats.. love that shit

**roadkill815** · 04-08-2009, 09:03 AM

I wish I could man up and eat it plain. Yesterday it made me gag.

**tallguy23** · 04-08-2009, 05:34 PM

Plain oats are an aquired taste. I used to hate them now I eat probably 3 cups everyday. Try tweaking the ammount of water you are using. Sound too dry if they make you gag.