Bertuzzi's Next Prime/Cut Please Critique and Advise

[Bertuzzi]

Well.... I am planning on starting my next cutting/prime in 2 weeks. I will be running this diet for 8 weeks then starting a cycle at the beginning of January. The cycle will be Test Prop 100mg/ed and NPP 50mg/ed I will run the cycle for 8 weeks.

I am currently 27 years old, 6'1, 205lbs, 15%BF, BMR is 1755 and TDEE is 3214. My goal for the cut is to hit 9% BF before I start my cycle. I think this is a very reasonable goal to achieve in 8 weeks, but correct me if I am wrong.

During my cutting/prime I will be doing Cardio 5 days a week 45 minutes a day all low intensity cardio.

My workout split looks like this:
Monday - Back
Tuesday - Off
Wednesday - Chest and Biceps
Thursday - Off
Friday - Shoulders and Triceps
Saturday - Legs
Sunday - Off

Now the part you've all been waiting for.... my diet. Now the diet is different for On and Off days so I will post both. All input is welcome, even if it isn't constructive because it might make me laugh!

Looking for any tips and help I can get.... I am by no means a diet expert.

----------Non Training Day----------

Cal/Fat/Carb/Pro

Meal 1) 1 Cup of Egg whites (raw) 120/0/0/28
1 Scoop Whey Protein Iso 150/0.5/1/35
1 Cup of Oats 300/6/54/10

Meal Total: 570/6.5/55/73 <--- Now I know the protein is a little over the top, but I like this meal a lot the way it is, so I hope I can keep it.

Meal 2) 225g of Turkey Breast Non-processed Patty 300/9/0/54

Meal Total: 300/9/0/54

Meal 3) 200g of Chicken Breast 240/5/2/48
1 TBSP of Almond Oil 120/15/0/0

Meal Total: 360/20/2/48

Meal 4) 225g of Turkey Breast Non-processed Patty 300/9/0/54

Meal Total: 300/9/0/54

Meal 5) 200g of Extra Lean Ground Beef 360/20/0/42

Meal Total: 360/20/0/42

Meal 6) 1 Cup 1% Cottage Cheese 200/3/12/32 & 8 grams of Sugar
1/2 Scoop of Whey Protein Iso 75/0/0.5/17

Meal Total: 275/3/12.5/49 <---- I also know a lot of you are gonna shoot me down on the Cottage cheese but if you do, please tell me why..... Also I do not bloat from dairy.

Total intake: 2165/62.5/69.5/320


------------ Training Day -------------

Meal 1) 1 Cup of Egg whites (raw) 120/0/0/28
1 Scoop Whey Protein Iso 150/0.5/1/35
1 Cup of Oats 300/6/54/10

Meal Total: 570/6.5/55/73 <--- Now I know the protein is a little over the top, but I like this meal a lot the way it is, so I hope I can keep it.

Meal 2) 225g of Turkey Breast Non-processed Patty 300/9/0/54

Meal Total: 300/9/0/54

Meal 3) 200g of Chicken Breast 240/5/2/48
1 TBSP of Almond Oil 120/15/0/0

Meal Total: 360/20/2/48

Meal 4) 225g of Turkey Breast Non-processed Patty 300/9/0/54

Meal Total: 300/9/0/54

Meal 5) 200g of Extra Lean Ground Beef 360/20/0/42

-=WORKOUT=-

Immediately Post workout
1 Scoop Waxy Maize 144/0/36/0
1 Scoop Whey Protein Iso 150/0.5/1/35

Total: 294/0.5/37/35

45 minutes later Meal 6) 200g Turkey Breast 200/1/0/48
1/2 Cup of Rice 320/0/70/0

Meal Total: 520/1/70/48

Total Intake: 2704/66/164/354



That's it, that's all! Let me know what you guys think!

Thanks,

Bert.

[Bertuzzi]

Also I am thinking of Maybe incorporating a refeed style day on Sunday.... like a keto refeed.... rather than a "Cheat" day what do you guys think of that idea??

[big_ron]

Looking good man! only thing i can suggest is lay off the 'sausage meat' we all know you love, i know u dont swallow it, but still! haha

Nah seriously i cant pick much wrong with it

[Bertuzzi]

Looking good man! only thing i can suggest is lay off the 'sausage meat' we all know you love, i know u dont swallow it, but still! haha

Nah seriously i cant pick much wrong with it

Ok.... who told you about my sausage fetish?? DSM and Nicotine Promised they wouldn't tell anyone

Thanks for the input Ron!

[big_ron]

Ok.... who told you about my sausage fetish?? DSM and Nicotine Promised they wouldn't tell anyone

Thanks for the input Ron!

No it was KP :P is there sumthing i should know about you both?

Sorry ill stop and let people get to the diet haha

[tembe]

i wouldnt have a "cheat day". i think thats a bit excessive

i think you should have a "cheat MEAL" on sat night or something... i personally think a day is a bit too much..

imo

[MaNiCC]

Agreed you could undo a lot of work with a complete day of cheating

[Bertuzzi]

My apologies.... I do not intend to cheat for an entire day... I call it my cheat day. On my day I eat Pancakes, Bacon, Eggs and Whole wheat toast. Then keep it clean all day and eat something like a homemade burger for supper, I don't go crazy or anything. Sorry I wasn't very clear.

Oh and I will not be cheating with any Doritos for the whole 8 weeks (they are my one food addiction)

[gbrice75]

Well.... I am planning on starting my next cutting/prime in 2 weeks. I will be running this diet for 8 weeks then starting a cycle at the beginning of January. The cycle will be Test Prop 100mg/ed and NPP 50mg/ed I will run the cycle for 8 weeks.

I am currently 27 years old, 6'1, 205lbs, 15%BF, BMR is 1755 and TDEE is 3214. My goal for the cut is to hit 9% BF before I start my cycle. I think this is a very reasonable goal to achieve in 8 weeks, but correct me if I am wrong.

Sounds ambitious, but that's just me. You can probably do it

During my cutting/prime I will be doing Cardio 5 days a week 45 minutes a day all low intensity cardio.

I'd incorporate some HIIT, not just low intensity all the time. Maybe every 3rd session, or if there are any days you can do cardio 2x a day, make one of the sessions HIIT but for a shorter time

My workout split looks like this:
Monday - Back
Tuesday - Off
Wednesday - Chest and Biceps
Thursday - Off
Friday - Shoulders and Triceps
Saturday - Legs
Sunday - Off

Now the part you've all been waiting for.... my diet. Now the diet is different for On and Off days so I will post both. All input is welcome, even if it isn't constructive because it might make me laugh!

Looking for any tips and help I can get.... I am by no means a diet expert.

----------Non Training Day----------

Cal/Fat/Carb/Pro

Meal 1) 1 Cup of Egg whites (raw) 120/0/0/28
1 Scoop Whey Protein Iso 150/0.5/1/35
1 Cup of Oats 300/6/54/10

Meal Total: 570/6.5/55/73 <--- Now I know the protein is a little over the top, but I like this meal a lot the way it is, so I hope I can keep it.

Haha, thanks for posting it F/C/P so it's tough for me to read! =P Meal is fine as is

Meal 2) 225g of Turkey Breast Non-processed Patty 300/9/0/54

Meal Total: 300/9/0/54

Meal 3) 200g of Chicken Breast 240/5/2/48
1 TBSP of Almond Oil 120/15/0/0

Meal Total: 360/20/2/48

Meal 4) 225g of Turkey Breast Non-processed Patty 300/9/0/54

Meal Total: 300/9/0/54

Meal 5) 200g of Extra Lean Ground Beef 360/20/0/42

Meal Total: 360/20/0/42

Meal 6) 1 Cup 1% Cottage Cheese 200/3/12/32 & 8 grams of Sugar
1/2 Scoop of Whey Protein Iso 75/0/0.5/17

Meal Total: 275/3/12.5/49 <---- I also know a lot of you are gonna shoot me down on the Cottage cheese but if you do, please tell me why..... Also I do not bloat from dairy.

Nah, the cottage cheese is fine here. I'd change the whey to casein though, even w/ the cottage cheese

Total intake: 2165/62.5/69.5/320


------------ Training Day -------------

Meal 1) 1 Cup of Egg whites (raw) 120/0/0/28
1 Scoop Whey Protein Iso 150/0.5/1/35
1 Cup of Oats 300/6/54/10

Meal Total: 570/6.5/55/73 <--- Now I know the protein is a little over the top, but I like this meal a lot the way it is, so I hope I can keep it.

Meal 2) 225g of Turkey Breast Non-processed Patty 300/9/0/54

Meal Total: 300/9/0/54

On workout days, i'd be incorporating more carbs early in the day rather then fats

Meal 3) 200g of Chicken Breast 240/5/2/48
1 TBSP of Almond Oil 120/15/0/0

Meal Total: 360/20/2/48

Meal 4) 225g of Turkey Breast Non-processed Patty 300/9/0/54

Meal Total: 300/9/0/54

Meal 5) 200g of Extra Lean Ground Beef 360/20/0/42

Make this a leaner protein and DEFINITELY do carbs here to fuel your workout. Complex carbs, 50g or so

-=WORKOUT=-

Immediately Post workout
1 Scoop Waxy Maize 144/0/36/0
1 Scoop Whey Protein Iso 150/0.5/1/35

Total: 294/0.5/37/35

Maybe 2 scoops of whey here

45 minutes later Meal 6) 200g Turkey Breast 200/1/0/48
1/2 Cup of Rice 320/0/70/0

I won't even start the rice debate, but personally i'd be doing brown or basmati, something like that. What is yours?

Meal Total: 520/1/70/48

Do you have a bedtime meal, or is the above me right before you hit the pillow? If it is, I would drop the rice for sure. If not, get a meal in before you hit the sack - cottage cheese again, or a casein shake, or both like your non-workout day meal

Total Intake: 2704/66/164/354



That's it, that's all! Let me know what you guys think!

Thanks,

Bert.

Sorry i'm late to this one. Looking very good Bert, just a few things i'd change but I think you'll do very well on this! Comments in bold.

I saw your correction about the cheat day vs. cheat meal - and yes, definitely just keep it to a meal!

[Bertuzzi]

------------ Training Day -------------

Meal 1) 1 Cup of Egg whites (raw) 120/0/0/28
1 Scoop Whey Protein Iso 150/0.5/1/35
1 Cup of Oats 300/6/54/10

Meal Total: 570/6.5/55/73 <--- Now I know the protein is a little over the top, but I like this meal a lot the way it is, so I hope I can keep it.

Meal 2) 225g of Turkey Breast Non-processed Patty 300/9/0/54

Meal Total: 300/9/0/54

On workout days, i'd be incorporating more carbs early in the day rather then fats - Why would you suggest more carbs early on this day?

Meal 3) 200g of Chicken Breast 240/5/2/48
1 TBSP of Almond Oil 120/15/0/0

Meal Total: 360/20/2/48

Meal 4) 225g of Turkey Breast Non-processed Patty 300/9/0/54

Meal Total: 300/9/0/54

Meal 5) 200g of Extra Lean Ground Beef 360/20/0/42

Make this a leaner protein and DEFINITELY do carbs here to fuel your workout. Complex carbs, 50g or so - I agree with you on this one, maybe I will go with chicken and some form of carbs.... what is a good carb?? I currently eat turkey and rice before my workout but don't want rice in back to back meals.

-=WORKOUT=-

Immediately Post workout
1 Scoop Waxy Maize 144/0/36/0
1 Scoop Whey Protein Iso 150/0.5/1/35

Total: 294/0.5/37/35

Maybe 2 scoops of whey here - Consider it done

45 minutes later Meal 6) 200g Turkey Breast 200/1/0/48
1/2 Cup of Rice 320/0/70/0

I won't even start the rice debate, but personally i'd be doing brown or basmati, something like that. What is yours? - I eat white rice, and the only reason is, I can't make brown rice properly.... no matter what I do. I am a really good cook too and have tried 3 different kinds of Brown rice and cooked it multiple different ways, but can't make it taste good, so I just go with white.... its easy. Is this a major No no??

Meal Total: 520/1/70/48

Do you have a bedtime meal, or is the above me right before you hit the pillow? If it is, I would drop the rice for sure. If not, get a meal in before you hit the sack - cottage cheese again, or a casein shake, or both like your non-workout day meal - I guess I can sneak in a casein shake before bed but I don't really want to add anymore calories to this day. The only reason I finish my day off with a meal like this is due to the time of day I workout. Do you think I'll be safe adding a Casein shake at 160cal and 26g of pro??



Sorry i'm late to this one. Looking very good Bert, just a few things i'd change but I think you'll do very well on this! Comments in bold.

I saw your correction about the cheat day vs. cheat meal - and yes, definitely just keep it to a meal!

Thanks for all the input GB, its much appreciated. Please shed some light on my above highlighted areas.

Also I agree with the idea of switching the Whey with the cottage cheese to casein.... consider that done.

[gbrice75]

Why would you suggest more carbs early on this day?

I just feel like you have hardly any carbs in your diet, yet it's not a keto diet. Personally i'd add some more, but I think you'll be ok if you don't. What you're doing isn't 'wrong' per se.

I agree with you on this one, maybe I will go with chicken and some form of carbs.... what is a good carb?? I currently eat turkey and rice before my workout but don't want rice in back to back meals.

I think sweet potato is your best choice

I eat white rice, and the only reason is, I can't make brown rice properly.... no matter what I do. I am a really good cook too and have tried 3 different kinds of Brown rice and cooked it multiple different ways, but can't make it taste good, so I just go with white.... its easy. Is this a major No no??

I don't think it's a major no no, but what's a better choice is debatable. Brown rice is obviously heathier in terms of nutritional value. Otherwise, the differences are negligible. Rice in general is my last choice as a carb anyway. I'd rather see lentils, beans, sweet potato/yam, quinoa, etc

I guess I can sneak in a casein shake before bed but I don't really want to add anymore calories to this day. The only reason I finish my day off with a meal like this is due to the time of day I workout. Do you think I'll be safe adding a Casein shake at 160cal and 26g of pro??

I'd still drop the rice. Double the waxy maize PWO, you're doubling the whey now anyway. Then, for this meal, go with a lean steak rather then turkey - it'll go alot longer throughout the night, then you don't have to worry about extra cals via casein shake before bed. You can move the turkey to meal 5 since you'll drop the ground beef. Basically you can swap these 2meals

[Bertuzzi]

Ok.... based on some of your input, I have modified my training day diet.... I have decided to keep the rice, because I love it.... Here it is

------------ Training Day -------------

Meal 1) 1 Cup of Egg whites (raw) 120/0/0/28
1 Scoop Whey Protein Iso 150/0.5/1/35
1 Cup of Oats 300/6/54/10

Meal Total: 570/6.5/55/73 <--- Now I know the protein is a little over the top, but I like this meal a lot the way it is, so I hope I can keep it.

Meal 2) 225g of Turkey Breast Non-processed Patty 300/9/0/54

Meal Total: 300/9/0/54

Meal 3) 200g of Chicken Breast 240/5/2/48
1 TBSP of Almond Oil 120/15/0/0

Meal Total: 360/20/2/48

Meal 4) 225g of Turkey Breast Non-processed Patty 300/9/0/54

Meal Total: 300/9/0/54

Meal 5) 200g Turkey Breast 200/1/0/48
1/2 Cup of Rice 320/0/70/0

Meal Total: 520/1/70/48

-=WORKOUT=-

Immediately Post workout
1 Scoop Waxy Maize 144/0/36/0
1.5 Scoop Whey Protein Iso 225/0.5/1/52

Total: 369/0.5/37/52

45 minutes later Meal 6) 180g of Round Steak 370/16/0/51


Meal Total: 370/16/0/51

Total Intake: 2789/62/164/380

Now..... I am concerned about 2 things. Am I going to be ok after my workout with just carbs from the Waxy Maize.... I feel I need more carbs Post Workout than I do Pre workout.... Someone please enlighten me.

Also, am I consuming too many calories on my training day? Almost 2800.... Will I be able to chase my goal with this diet.

Looking for as much input as possible..... come on people

[Standby]

i think im gunna steal your diet bert and change it up a tiny bit for my fatter self lol. when in this diet do you add starbucks???

[Rizdizzle]

The only reason i think they were advising you to add some carbs pre workout is so you could have quality explosive workouts from you carb fuel rather then be a bit on the sluggish side. I find if i dont have carbs throught the day my workouts suffer. I also add 20g of carbs to my post workout to replenish liver and muscle glycogen. Although ive heard if your goal is to lose the weight you should refrain from the post workout carbs.

[Bertuzzi]

i think im gunna steal your diet bert and change it up a tiny bit for my fatter self lol. when in this diet do you add starbucks???

Its all yours to use my friend and I hope you get great results with it. As for the Starbucks, I drink 5 shot Americano. For all you who are not in the know, thats 5 shots of espresso with some hot water, so No calorie intake for me with starbucks

The only reason i think they were advising you to add some carbs pre workout is so you could have quality explosive workouts from you carb fuel rather then be a bit on the sluggish side. I find if i dont have carbs throught the day my workouts suffer. I also add 20g of carbs to my post workout to replenish liver and muscle glycogen. Although ive heard if your goal is to lose the weight you should refrain from the post workout carbs.

Don't you mean pre workout? Even in cutting I would imagine you should have post workout carbs but pre workout I understand cutting them out... I am ok with a not so explosive workout as long as I lose fat while gaining or at least retaining LBM.


---------------------------------------------------------------------------

I also forgot to mention, I will be running Clen 2 weeks on 2 weeks off 2 weeks on 2 weeks off, while on this 8 week diet.

[bjpennnn]

Jay cutler and ronnie eat white rice so i think your ok.

[Bertuzzi]

Jay cutler and ronnie eat white rice so i think your ok.

Thats a good point that I didn't know.... Thanks BJ

[ReX357]

I just recently discovered sweet potatoes myself. I don't even cook them. Just peel it and eat it like a carrot. To me it tastes like a carrot, juste a little less sweet. Try it! (Make sure they're the white sweet potatoes, not the red "yams sweet potatoes".)

[stevey_6t9]

diet is lookin good bert, do u plan to take any pics?

[Bertuzzi]

I just recently discovered sweet potatoes myself. I don't even cook them. Just peel it and eat it like a carrot. To me it tastes like a carrot, juste a little less sweet. Try it! (Make sure they're the white sweet potatoes, not the red "yams sweet potatoes".)

I like sweet potatoes but I prefer rice over them.... plus I hate cutting sweet potatoes for some reason.... I find rice easier to make and I don't even make instant rice.... Just normal rice and my rice cooker

diet is lookin good bert, do u plan to take any pics?

Thanks for the input... I will probably do pics again.... If I am happy with the results, which I am sure I will be, I will put them up on the forum

[D7M]

I also forgot to mention, I will be running Clen 2 weeks on 2 weeks off 2 weeks on 2 weeks off, while on this 8 week diet.

You could just run Ketotifen, and run the clen during your 8 week prime you know.

[gbrice75]

Jay cutler and ronnie eat white rice so i think your ok.

With all due respect to Bert, look at Jay Cutler and Ronne's physiques vs. anybody on this board. Did you ever think they might be able to get away with it alot easier? Again, I think it's fine - i'm just pointing out that it's not fair to compare pro's /bigtime AAS users with regular people. Just because they do it doesn't make it right for everybody.

I just recently discovered sweet potatoes myself. I don't even cook them. Just peel it and eat it like a carrot. To me it tastes like a carrot, juste a little less sweet. Try it! (Make sure they're the white sweet potatoes, not the red "yams sweet potatoes".)

Sounds fvcking disgusting!!!

You could just run Ketotifen, and run the clen during your 8 week prime you know.

^^^ this

[Bertuzzi]

You could just run Ketotifen, and run the clen during your 8 week prime you know.

From what I understand ketotifen is not available in Canada and I have read Benedryl is not as effective.... Am I misinformed?

[gbrice75]

From what I understand ketotifen is not available in Canada and I have read Benedryl is not as effective.... Am I misinformed?

AR-R brotha...

[Bertuzzi]

AR-R brotha...

Fuk.... never noticed it there.... consider it ordered

Thanks guys!

[Bertuzzi]

D.... What do you think of the diet? You're input is not only welcome but I think it's required

Thanks

[D7M]

Ok.... based on some of your input, I have modified my training day diet.... I have decided to keep the rice, because I love it.... Here it is

------------ Training Day -------------

Meal 1) 1 Cup of Egg whites (raw) 120/0/0/28
1 Scoop Whey Protein Iso 150/0.5/1/35
1 Cup of Oats 300/6/54/10

Meal Total: 570/6.5/55/73 <--- Now I know the protein is a little over the top, but I like this meal a lot the way it is, so I hope I can keep it.

Meal 2) 225g of Turkey Breast Non-processed Patty 300/9/0/54

Meal Total: 300/9/0/54

Meal 3) 200g of Chicken Breast 240/5/2/48
1 TBSP of Almond Oil 120/15/0/0

Meal Total: 360/20/2/48

Meal 4) 225g of Turkey Breast Non-processed Patty 300/9/0/54

Meal Total: 300/9/0/54

Meal 5) 200g Turkey Breast 200/1/0/48
1/2 Cup of Rice 320/0/70/0

Meal Total: 520/1/70/48

-=WORKOUT=-

Immediately Post workout
1 Scoop Waxy Maize 144/0/36/0
1.5 Scoop Whey Protein Iso 225/0.5/1/52

Total: 369/0.5/37/52

45 minutes later Meal 6) 180g of Round Steak 370/16/0/51


Meal Total: 370/16/0/51

Total Intake: 2789/62/164/380

Now..... I am concerned about 2 things. Am I going to be ok after my workout with just carbs from the Waxy Maize.... I feel I need more carbs Post Workout than I do Pre workout.... Someone please enlighten me.

Also, am I consuming too many calories on my training day? Almost 2800.... Will I be able to chase my goal with this diet.

Looking for as much input as possible..... come on people

Doesn't look bad at all.

Might consider adding some fish oil to meals 2 and 4.

You could try some carbs with your PPWO meal and see how that goes. .5 cup oats.

I think your cals are fine. You'll be doing cardio, and you want to start with your cals highish anyway.

I don't personally care for any kind of rice, it's pretty low in nutritional content. But it's ok.

I'd prefer sweet potatoe, oats, Ezekiel product...

[Bertuzzi]

Doesn't look bad at all.

Might consider adding some fish oil to meals 2 and 4.

You could try some carbs with your PPWO meal and see how that goes. .5 cup oats.

I think your cals are fine. You'll be doing cardio, and you want to start with your cals highish anyway.

I don't personally care for any kind of rice, it's pretty low in nutritional content. But it's ok.

I'd prefer sweet potatoe, oats, Ezekiel product...

Alright.... I'll give in and eat sweet potato 50% of the time and rice the other 50% of the time

I think I like the idea of 1/2 cup of oats PPWO.

Thanks!

[D7M]

Cool, see how it works for you...nothing is set in stone

[Bertuzzi]

Thanks for all the input everyone. I have revised me diet with the suggestions I have received.

Any other suggestions are always welcome.