Cutting Starts Today!

[SlimJoe]

I have started cutting my stats are below i am wanting to loose a few pounds and get in shape i have a gyno op coming up in one month.

Age:19
Weight(start) 13 Stone
Height: 5ft 11 Inches
Bodyfat: 18% to 20%
Tdee 3058
Bmr 1973.5

My diet knowlige isnt the best we can only learn! this is why i come to you guys for help and to follow me through the process!

PICS BELOW!

[SlimJoe]

day one went well! eat everything right trained hard

[SlimJoe]

Help with diet if any one wants to crituqe?

[baseline_9]

why all the abb work m8?

All the crunches in the world wont give you a 6 pack, its about getting your body fat down to around 10% and lower.

I would cut out the abb work and add more CV with the time u would have done the abs in.

You need to do weight training aswell, not sure if your doing any?

We dont know your weight so have nowhere to stat on your diet but I bet that the cals will be too low for your weight.

[SlimJoe]

First Weigh
13 Stone

All Went Good Today!

[SlimJoe]

Pictures Up Today!

[SlimJoe]

Good start to the day diet running fine still

[SlimJoe]

my starting pics 13 stone

[SlimJoe]

as i told u about my gyno but i had that since erlie teens i was 18 stone 2 2 years ago i go for my op in just over a month it really gets me down took me some nerve putting them pics up but day is going good so far train at 6

[baseline_9]

Good for u putting them picks up bro.

But i dont wanna know everything u do in the day.

Just slap a progress report up once or twice a week with new pics every week.

[benny_jerry]

Good luck joe

[jjfman]

I've just started a cutting diet it's going well.
Some of the guys suggested an ECA stack have you considered using this to help you cut?

Good luck mate

[SlimJoe]

erm i have considerd but im gonna see how it goes with my routine well today has been good my food i ate today was

08.00 RANDOM LOL
5 Egg Whites Scrambled
Few Pieces Of Chicken Left Over

11.30 Small Sweet Potato
Tin Of Tuna

13.00 Pear

15.00 1 Scoop Protein Shake

18.00 Train

19.25 1 Scoop Protein Shake

19.35 Fish
1 Cup Of Wholegrain Rice
Veggies

20.50 2 Ryvita Wholeweat
1 with peanut butter
1 with cottage cheese

[SlimJoe]

Good luck joe

thanks bro!

[baseline_9]

erm i have considerd but im gonna see how it goes with my routine well today has been good my food i ate today was

08.00 RANDOM LOL
5 Egg Whites Scrambled
Few Pieces Of Chicken Left Over

11.30 Small Sweet Potato
Tin Of Tuna

13.00 Pear

15.00 1 Scoop Protein Shake

18.00 Train

19.25 1 Scoop Protein Shake

19.35 Fish
1 Cup Of Wholegrain Rice
Veggies

20.50 2 Ryvita Wholeweat
1 with peanut butter
1 with cottage cheese

Sorry to be the one to break this to you but this diet is awfull m8. Check out some of the info out on this site and repost a plan.

[SlimJoe]

thanks mate i will take this up

[jjfman]

Keep protein intake way high mate, sub protien in for the lack if carbs

[SlimJoe]

Keep protein intake way high mate, sub protien in for the lack if carbs

so take in more protein for the carbs i am missing out? or take carbs out and replace with protein thanks. joe

[jjfman]

Don't take all carbs out you will need them for energy jus add more protein to your diet and try your best to get it from food rather than supplement.

[SlimJoe]

thanks jjfman i have applied that today. today is going well i like to log every day becuase it keeps me focused noing you guys are taking notice i thank the people watching this thread and hope for more crituqe and help thanks. joe also i decided to train earlier today

[SlimJoe]

can anyone have a guess on my bodyfat aswell please ?

[jjfman]

running earlier in the morning on empty or having BCAA's before will highly benefit fat loss and help in raising your metabolism to make you into a calorie burning machine lol

id say body fat maybe 15-18% but i really arent sure there will be other guys on here with more experience in tht area that can give you a better idea

[dj_pacman51]

Where's the macros of what your eating?

[jackd1509]

What r macros?

[SlimJoe]

im just doing my macros now because i have changed them and macros just based around your nutrition mate how many calories and fats, protein, carbs, u take in

[SlimJoe]

it works out around 354 grams of protein 102 carbs 40 fat this is due to being told to up my diet abit as i needed more calories

[SlimJoe]

anyone else for bodyfat?

[Damienm05]

20-22% body fat. Diet is in sorry shape.

[SlimJoe]

thanks for the guess on bodyfat

[mg1228]

slim--got ur pm---

post up ur diet with macros included for each meal---thats is cals/protein/carbs/fat for each meal---then total up the day

also post ur stats including ur tdee---which u told me was right at 3000 cals--so the other guys have that info aswell

do that and we can all get started---i was looking past this thread because iwas outta town 2 days and it had 15 replies when i saw it---so i figured u had help already---diet is not too good---when u post it up go ahead and drop all the fruit--and if u are gonna include thermabols, please explain wtf they are--LOL

[SlimJoe]

right here goes!

08.00 1 Slice Wholemeal Toast
5 Egg Whites Scrambled

Calories - 200
Carbs - 15.1g
Protein - 33.5g
Fats - 1.2g

10.30 1 Chicken Breast
Half A Cup Of Rice
Small Cup Of Veggies

Calories - 425
Carbs - 60g
Protein - 41g
Fats - 6.6g

12.00 1 Chicken Breast
Half Of Cup Of Rice
Small Cup Of Veggies

Calories - 425
Carbs - 60g
Protein - 41g
Fats - 6.6g


1.45 1 Tin Of Tuna
Bananna

Calories - 191
Carbs - 19g
Protein - 26.1
Fats - 0.77g

3.30 2 Scoop Protein Shake

Calories - 99
Carbs - 1.5g
Protein - 20g
Fats - 3.2g

5.00 - PRE WORKOUT
Half a Tub Cottage Cheese
tin of tuna

Calories - 191
Carbs - 4.2g
Protein - 41.3g
Fats - 2.1g

6.00 Train


7.45 2 Scoop Protein Shake

Calories - 99
Carbs - 1.5g
Protein - 20g
Fats - 3.2g

8.20 1 Fillet Fish
1 Baked Potato
Half a Cup Of Veggies

Calories - 411
Carbs - 50g
Protein - 53.1
Fats - 0.8

9.30 Caseine Protein Shake

Calories - 120
Carbs - 3g
Protein - 23g
Fats - 1g


TOTAL CALORIES - 2163
TOTAL CARBS - 211g
TOTAL PROTEIN - 299g
TOTAL FATS - 24.67g

I am no diet expert im looking for help i got weighed again today my 5th day in i got the urge lol ill put some pics up see how its going

[SlimJoe]

right 5 days in i got weighed i weigh 12 stone 12 pounds loss of 2 pounds

[mg1228]

right here goes!

08.00 1 Slice Wholemeal Toastdo oats instead
5 Egg Whites Scrambleddont egg whites have like 3-4 gr protein?check macros

Calories - 200
Carbs - 15.1g
Protein - 33.5g
Fats - 1.2g

10.30 1 Chicken Breast
Half A Cup Of Rice
Small Cup Of Veggies

Calories - 425
Carbs - 60g
Protein - 41g
Fats - 6.6g

12.00 1 Chicken Breasthow many oz?
Half Of Cup Of Rice
Small Cup Of Veggies

Calories - 425
Carbs - 60g
Protein - 41g
Fats - 6.6g


1.45 1 Tin Of Tuna
Banannadont do fruit--too much sugar when trying to cut--try 1/2 cup oats with water

Calories - 191
Carbs - 19g
Protein - 26.1
Fats - 0.77g

3.30 2 Scoop Protein Shakeso 1sc=10gr protein?-

Calories - 99
Carbs - 1.5g
Protein - 20g
Fats - 3.2g

5.00 - PRE WORKOUT
Half a Tub Cottage Cheesedrop this--do a complex carb
tin of tuna

Calories - 191
Carbs - 4.2g
Protein - 41.3g
Fats - 2.1g

6.00 Train


7.45 2 Scoop Protein Shakemake sure this is immediately pwo

Calories - 99
Carbs - 1.5g
Protein - 20g
Fats - 3.2g

8.20 1 Fillet Fishhow many oz?
1 Baked Potatodrop this and doa sweet potato instead--or other complex carb
Half a Cup Of Veggies

Calories - 411
Carbs - 50g
Protein - 53.1
Fats - 0.8

9.30 Caseine Protein Shake

Calories - 120
Carbs - 3g
Protein - 23g
Fats - 1g


TOTAL CALORIES - 2163
TOTAL CARBS - 211g
TOTAL PROTEIN - 299g
TOTAL FATS - 24.67g

I am no diet expert im looking for help i got weighed again today my 5th day in i got the urge lol ill put some pics up see how its going

see bold above---that rice, is it 1/2 cup cooked or uncooked

need to get some efas in there---maybe 2-3 grams of fish oil per meal or atleast 10-12 gr a day

[SlimJoe]

see bold above---that rice, is it 1/2 cup cooked or uncooked

need to get some efas in there---maybe 2-3 grams of fish oil per meal or atleast 10-12 gr a day

thanks bro its cooked and i will dig thru and change about now thanks man

and the scoop its like one serving two scoops if u get me ? 25gram serving

[SlimJoe]

and i dno where i got tht protein count on first meal must of been mistake

[mg1228]

thanks bro its cooked and i will dig thru and change about now thanks manseems like alot of carbs for 1/2 cup rice--recheck that

and the scoop its like one serving two scoops if u get me ? 25gram serving

i gotcha on the shake--most protein shakes ive seen is 1sc=24gr pro and 120 cals--thats all

[SlimJoe]

ill have a check now erm would cod liver oil be ok for for efas

[mg1228]

ill have a check now erm would cod liver oil be ok for for efas

idk bout the cod liver oil---maybe---i just take fish oil caps

[SlimJoe]

ok bro ill give it a go i have written new plan out but im in uk so its late ill post up tomorow thanks for the help man