hows my cutting diet look

**Bertskee** · 06-15-2009, 12:22 PM

06:30am :
10g of L-Glutamine and 5g Branch Chain Amino Acids

07:00am :
45 mins of gentle cardio (walking uphill, jogging slow, cycling)

07:45am :
40g Whey Protein in water,
40g Oats in water
1 Cup green tea
1 Small Grapefruit

10:30am:
85g Tuna in Olive Oil with a small salad (tomatoes, leuttice, cucumber)
Handful of Almonds
15ml Flaxseed Oil

01:30pm:
100g Mackerel or Salmon
100g Fibrous Vegetables
1 Tablespoon Peanut Butter

04:30pm:
1 Large Chicken Breast
2 Slices Wholemeal bread

05:00pm: Training (weights)

06:00pm:
40g Whey in water
20g maltodextrin
20g dextrose
Creatine
Vitamin C

06:45pm:
75g wholemeal pasta or brown rice
150g chicken breast or 150g lean beef
Loads of vegetables
Some fish oils (O3 epa,dha)
1 Cup green tea

09:30:
200g cottage cheese
25g Almonds

***FireGuy*** · 06-15-2009, 12:26 PM

Cant speak to the macro totals as they are not listed but the food choices and arrangement look well planned and thought out.

**Bertskee** · 06-15-2009, 02:50 PM

sounds good... so this is a good plan then... is that the general concensus?

**Bertskee** · 06-15-2009, 05:30 PM

bump

by the way im 5'8 and 187lbs

just wanna make sure this is on point

**Bertskee** · 06-15-2009, 08:09 PM

ok, well maybe this will get me some replies lol.. i spent some time getting as close of an estimate as possible to the macros in this diet...

CALS=2660
PROTEIN=225
CARBS=225
FAT=87

is this too many calories for me to lose weight on?
where should i make adjustments if needed?

**eatrainrest** · 06-15-2009, 08:10 PM

that answer cant be answered until we have your BMR... and your current intake

**Bertskee** · 06-15-2009, 08:18 PM

man, cutting is a whole other ball game eh?

well a bmr calculator on the net says it is 1934...

i have no idea how accurate that is...

**eatrainrest** · 06-15-2009, 08:24 PM

do you have accurate BF%?

http://forums.steroid.com/showthread.php?t=384395

**Bertskee** · 06-15-2009, 08:35 PM

okay well according to this BMR + Activity = 3265cal.... that sounds a helluva lot better.

and as i dont have an exact food journal to refer to as of now, id say this is pretty close to the cals i have been consuming over the last few months.

**eatrainrest** · 06-15-2009, 09:41 PM

ok how do you know your activity level? you are using my formula so im assuming you have accurate BF? what is it? how did you measure it? show math how you calculated. also, you are saying that this is your proposed diet but its around the same kcals as your current? if so dont expect to gain or lose anything, a calorie is a calorie is a calorie

**Bertskee** · 06-15-2009, 09:58 PM

perhaps i didnt state it, but i will be useing this diet in conjunction with this cycle:

Weeks
1-12 Adex .25mg ED
1-12 Test Prop 100mg EOD
1-8 Cytomel (T3) 100mcg ED (4 Day Ramp up & Down)
1-8 Clenbuterol 100mcg ED (Or Ramp Up To Max Tolerance)
2-8 Ketotifen 2mg ED (Taken Before bed)
6-12 Winstrol 50mg ED
1-12 Pregnyl(HCG ) 200iu E3D

PCT (Starting 3 days after last pin)
40mg Nolva/100mg Clomid ED
30mg Nolva/ 50mg Clomid ED
20mg Nolva/ 50mg Clomid ED

im assuming that will make a difference ??

and no, the kcals of my proposed diet is 2660, and current maintenance was caculated at 3265

this is deficit of 605 kcal

**Bertskee** · 06-15-2009, 09:59 PM

by the way i appreciate your help...

have patience with me...lol

**jamyjamjr** · 06-15-2009, 10:00 PM

Welcome to the diet forum....

please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)

But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros

MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible

please include the time of when u eat and the time of your workout

also tell me what your workout reg is...

BMR formula

BMR (men and women) = 370 + (21.6 X lean mass in kg)

in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)

TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

Once you have your TDEE, i need you to watch these videos

Milos Sarcev "Secret of the Pro's" on Nutrition

http://forums.steroid.com/showthread.php?t=323516

this video will give you a great idea as to what your diet should be looking like and the foods you should be eating..

it's also very informative as to how dieting works and what you need to be doing..

once you've aquired this vast knowledge and done what i'v asked of you, please post up a new diet for critiquing and finalization...
please include macros and times just as before...

try to remember that dieting is not an overnight thing.. it takes time and patience....

**eatrainrest** · 06-15-2009, 10:01 PM

^^^ thats the BMR you should use, IF you have accurate BF

**Bertskee** · 06-15-2009, 10:10 PM

ive watched these videos numerous times...i havnt taken my bf im months, ive got my calipers at home, id say im between 16-18%, so i guess ill just have to wait to take my new bf...

to be completely honest, i never would have imagined a cutting diet to be so friggin scientific and difficult to formulate. i think i may just go with the diet i have laid out, and listen to my body... i think i may save myself a big headache this way

lol

once again thanks!