Originally Posted by
brob82
I finished my first cycle in February, finished up my pct in march. Now I'm trying to cut down before summer hits. I put on a little more fat than I should have while on cycle. I let my appetite get the best of me.
I currently lift on Monday, Wednesday, and Saturday. On all other days I do 45 minutes of cardio (30 elliptical, 15 bike).
My diet goes like this...
Meal 1(lift days before gym) - 1 cup orange juice, protein shake
Meal 1(card days after cardio) - 3 egg whites, 2 pieces wheat toast, 2 oz. Sliced ham (eaten as a sandwich)
Ok, for one, I don't think your breakfast should vary. It should be a lean protein/complex carb power meal. My recommendation would be 2 eggs, 8 egg whites and 1 cup of oats.
Orange juice is high in sugar, that's big no for cutting. The protein shake is fast digesting, you'll want something more substantial pre-workout. Ham is high in sodium, often high in sugar, often high in fat; I'd get that out of there. Most whole wheat bread is heavily processed and often enriched. It's not the best carb source for a cut.
Meal 2(lift days post wo) - mass shake
Meal 2 (cardio) - can tuna, light whole wheat bread, light mayo.
Again, the meal really shouldn't differ. At least not the protein source. A fast digesting whey protein shake is your best bet for either scenario. I'd have 2 scoops of whey with 1/2 cup oats on your lifting days and 2 scoops of whey with 1 tbspn. of extra virgin olive oil post cardio. My logic is that one can benefit largely from not refilling glycogen stores for a few hours post cardio and increase fat loss.
Meal 3(lift) - 3 egg whites, 2 pieces wheat toast, 2 oz. Sliced ham (eaten as sandwich) I'd do 6 oz. of lean meat here with 40g of a better complex carb source. Again, no ham or toast.
Meal 3(cardio) - 5 oz. Turkey breast, light whole wheat bread, lettuce, tomato.I'm starting to notice you like sandwiches. Ezekiel bread is a great carb source and available in health food stores and some grocer's freezers. Get some, or stop eating sandwiches in favor of a better carb source. As for the protein source, actual turkey breast is good but if you're using the processed, sliced, high sodium deli-style stuff, it's a bad idea.
Meal 4(lift) - 5 oz. Turkey breast, light whole wheat bread, lettuce, tomato. Same feedback as meal 3.
Meal 4(cardio) - amego (this is basically a whole meal consisting of oats, protein, egg, fruit baked like a muffin. Has a nutrient ratio of 60:30:10) Again, the meals shouldn't really differ. Fvck your amego. Lean protein/complex carb.
Meal 5(lift) - amego
Meal 5(cardio) - 1/2 cup wheat pasta, 4 oz. 90% lean beef, cup natural marinara. This is fine. I'd go 93% lean ideally and try to use less marinara (1 cup surely has a lot of sugar. Limit the sugar to 5g at most).
Meal 6(lift) - 1/2 cup wheat pasta, 4 oz. 90% lean beef, cup natural marinara. I'd do another meal completely. I'd do pro/fat only at this point in the day; no more carbs. Example: 6 oz. 93% lean beef, 2 cups green beans (or your favorite fibrous green vegetable) tossed in 1 tbspn. EVOO
Meal 6 (cardio, before bed) - casein protein shake This meal should differ, well done. Less cals on non-lift days via one less meal. perfect. Add 2 tbspn. natural peanut butter to aid in slowing digestion, enhancing the protein source, and upping your fat for the day slightly.
Meal 7(lift, before bed) - casein protein shake. Add 2 tbspn. natural PB
I also take a multi-vitamin, omego 3, and vitamin c
MACROS(lift): 2,550 cals (240 grams carbs, 275 grams protein, 67 grams fat)
MACROS(cardio) 1700 cals (136 grams carbs, 206 grams protein, 45 grams fat) Look to bring cals up to 2000-2200 or so via fat, at least based on what you're running on lift days.
Weight: 185 lbs.
Height: 5'6"
Age: 27
It would be great to hear opinions on how this looks or any suggestions. I figure I need to lose around 10-15 lbs. to be fairly lean. I just don't want to compromise any muscle, or should I say as little as possible.
If there's anymore info anyone wants to know just ask!
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