t-gunz cutting diet please critique

[t-gunz]

stats
23 years old
weight 91.6kg
Bf% 14-15%

GOAL to cut down to least visible abs. bf% and weight i am not really concerned. just aesthetics

BMR/TDEE: 2914



2000 Calorie Cut Diet –

45/40/15 –900 calories/225g Protein, 800 calories/200g Carbs, 300 calories/35g Fat

7am
BCAA’s 20 grams mixed with water

1 hour cardio fast walk/ bike ride/slow jog


meal 1-
150g chicken breast -46g protein, 1.5g fat – 120 calories
100g sweet potato -3g protein, 23g carbs, 2g fat – 105 calories

49gram protein, 23grams carbs, 1.5g fat, 225 calories

meal 2-
2 can tuna in water – 38g protein, 16g fat – 250 calories
2 slices Ezekiel Bread – 6g protein, 33g carbs – 160 calories

44grams protein, 33g carbs, 16g fat - 360 calories

meal 3-
120g chicken breast - 37g protein, 4g fat - 198 calories
100g sweet potato -3g protein, 23g carbs, 2g fat – 105 calories

40g protein, 23g carbs, 6g fat -303 calories

TRAINING

PWO
2 scoop protein 50g protein, 0g carbs, 4g fat – 300 calories
dextrose 50g carbs 50g - 200 calories

50g protein, 50g carbs, 4g fat 420 cals

meal 4-
150g chicken breast -46g protein, 1.5g fat – 120 calories
100g sweet potato -3g protein, 23g carbs, 2g fat – 105 calories
200g green veggies

49gram protein, 23grams carbs, 1.5g fat, 225 calories

meal 5- before bed

2 scoop protein 50g protein, 0g carbs, 4g fat – 300 calories

50g protein, 4g fat - 300 calories

total protein 282g, carbs 202g, fats 33 1883 cals




im really stuck on how to improve this.

[t-gunz]

btw this marcos were worked out from http://www.calorieking.com.au

good old aussie site

[Damienm05]

I think you need to be eating another 300-400 calories at least. Your meals all look good except before bed. Replace the whey with casein, cottage cheese, or red meat and add 15-20g of fat. Also, replace the PWO dextrose with a complex carb. Maybe a double portion of sweet potato pre-workout.

[gbrice75]

Your diet looks great food-choice wise, but Damien already hit every single point I would have made - IF your TDEE is truly 2900 calories, 2000 is way too low to cut - you will surely lose LBM. Dextrose PWO is a bad idea on a cut. Other then that, it looks great - super clean and you should do very well on it!

[Twist]

You need to up your calories by, like damien and GB said, at least 400. I would do a 2600 calorie diet and do a little more intensive cardio session in the morning. 5minutes slow as proposed followed by a 20-30 second sprint, repeat for one hour. Add more veggies, especially at night, make meal 5 a whole food meal 2 hours before bed, or casein right before bed. You need a more complex carb PWO, but since you separate cardio and weight training its no biggie.

I would make up the 600 calories as follows
180 calories from protein (45g)
126 calories from fat (14g)
294 calories from carbs with as much of this from veggies as possible (73g)

Can you get a picture up to accurately reflect your bf?

[t-gunz]

i will try and add these into my diets so they fit out evenly.

you have a PM twist

[Twist]

Replied. Answer me the questions and we will move on.

I think you should do a 2400-2500 calorie split. I like you % split the way it is. Add more veggies to make up as many calories as you can.

We need to work on the cardio portion.

[t-gunz]

yes cardio needs workout i will check out gbs split and get back here asap

[t-gunz]

training and cardio. cardio i came up with myself. training was pretty much taken from GB and twist. hope you guys dont mind.


Monday - Chest, Bi's
Flat Dumbell Press - 10x10

Straight Barbell Curl - 4x12






Tuesday - Back, Tri's

Deadlift - 10x10

Rope Tricep Pressdown - 4x12

Wednesday - cardio

Thursday -cardio

Friday - Legs, Shoulders
Squat - 10x10

Supersetted with 4 sets of seated calf raise

Military BB Press - 5x12




i prefer PWO cardio. and will do AM cardio if i do not have to work ( cause i start realy early) just to help aid fat loss.

PWO: 1 hour slow jog or 1hr treadmill incline walking.

cardio 5-6 times per week. 1 hr sessions.

also i will be using fat gripz for most exercises. except dead lift as that's just hard enough

[t-gunz]

will keep this program for 3-4 weeks and then maybe change to 10 x 8? with different exercises

input ?

[Twist]

Is there a reason you are only doing 1 exercise per body part per week? And your cardio needs to be much more intense. try HIIT

[tbody66]

training and cardio. cardio i came up with myself. training was pretty much taken from GB and twist. hope you guys dont mind.


Monday - Chest, Bi's
Flat Dumbell Press - 10x10

Straight Barbell Curl - 4x12
change your curls to 10x10's as well and superset them with your dumbbell presses, then add another chest and bicep exercise, I would suggest a incline fly and concentration curls, no warm up sets here and four sets of each is fine with reps in the 10-12 range

Tuesday - Back, Tri's
Deadlift - 10x10
Rope Tricep Pressdown - 4x12
again change the pressdowns to 10x10's and superset them, add in pull downs and skull crushes 4 sets 10-12 reps, not supersetted
Wednesday - cardio

Thursday -cardio

Friday - Legs, Shoulders
Squat - 10x10

Supersetted with 4 sets of seated calf raise

Military BB Press - 5x12
change this to thursday's workout and drop the shoulders, I'd do the 10x10 squats all by themselves and then superset the calf raises with stiff legged deads for the hams, 4 sets 10-12 reps, higher rep range for the calves, suppersetted.

Change friday to Shoulders/Arms, Military BB Press, Shrugs, Upright Rows, 3-5 sets, 10-12 rep range is fine, then superset arms with a mass and a shape lift, Dips/Preacher Curls, bodyweight to failure on the dips, 8-12 rep range on the preacher curls, 3-5 sets, followed by one arm cable push downs/one arm cable curls, 3-5 sets 8-12 reps



i prefer PWO cardio. and will do AM cardio if i do not have to work ( cause i start realy early) just to help aid fat loss.

PWO: 1 hour slow jog or 1hr treadmill incline walking.

cardio 5-6 times per week. 1 hr sessions.

also i will be using fat gripz for most exercises. except dead lift as that's just hard enough

Okay, I'm okay with one major exercise per bodypart if it is a 10x10, but that just doesn't hit the muscle completely, no way I'd ever let you get away with a three day lifting routine, and you are way under-training, even for a 10x10 program, IMO. If you make the adjustments above and add your calories, like the diet boys say, you will be incredibly pleased.

[bigslick7878]

1 hour of cardio a day is fine........but not after a workout IMO.

[t-gunz]

ill fix it up. can you give me a more insight of how you think HIT should be done?

thanks

[t-gunz]

Okay, I'm okay with one major exercise per bodypart if it is a 10x10, but that just doesn't hit the muscle completely, no way I'd ever let you get away with a three day lifting routine, and you are way under-training, even for a 10x10 program, IMO. If you make the adjustments above and add your calories, like the diet boys say, you will be incredibly pleased.

thanks for the tips. much appreciated

[t-gunz]

can you explain why is this?

[Twist]

I overlooked that it is a 10x10. I am ok with 1 exercise per bodypart also.

HIIT PWO should be one 30sec all out sprint followed by 5 minutes of slower cardio (65%mhr) repeat.

[t-gunz]

thanks for checking in.

does it matter if i do two exercises at 10 x 10? or you think 1 set of 10 will suffice?

[tbody66]

thanks for checking in.

does it matter if i do two exercises at 10 x 10? or you think 1 set of 10 will suffice?

It matters, your mass exercise for the bodypart is sufficient for the performance of the 10x10, and only one exercise per bodypart per day should be a 10x10, the overload on chemical production beyond that would prove counter-productive. If you noticed all I added to your program was stretching and topping off exercises. I also did not have you performing 10x10's on shoulder day. Too small of a muscle group to put through this program when on restricted caloric intake and when you are putting all of your large muscle groups through 10x10's during the week. I normally wouldn't even suggest breaking out the 10x10's for more than one major muscle group for a lifting cycle weekly, meaning I would have you focus on one major body part with the 10x10's for four weeks and then switch them to another bodypart.

[Twist]

It matters, your mass exercise for the bodypart is sufficient for the performance of the 10x10, and only one exercise per bodypart per day should be a 10x10, the overload on chemical production beyond that would prove counter-productive. If you noticed all I added to your program was stretching and topping off exercises. I also did not have you performing 10x10's on shoulder day. Too small of a muscle group to put through this program when on restricted caloric intake and when you are putting all of your large muscle groups through 10x10's during the week. I normally wouldn't even suggest breaking out the 10x10's for more than one major muscle group for a lifting cycle weekly, meaning I would have you focus on one major body part with the 10x10's for four weeks and then switch them to another bodypart.

ON the money! Great ideas here. Never really thought of doing a 10x10 for only one bodypart, and rotating bodyparts. This is why I keep coming back. Other one that I love is when LB (hate to say it) said he does 100 squats without putting the bar down, can take as much time but have to do 100. I implemented this immediately with 1 client. Great ideas are born here everyday

[tbody66]

ON the money! Great ideas here. Never really thought of doing a 10x10 for only one bodypart, and rotating bodyparts. This is why I keep coming back. Other one that I love is when LB (hate to say it) said he does 100 squats without putting the bar down, can take as much time but have to do 100. I implemented this immediately with 1 client. Great ideas are born here everyday

Yeah, that freaked me out, don't know if I'm ready to take that on yet, tomorrow is my fourth week for 10x10's on squats, I'm planning on upping my weight and see what happens. My legs are still sore from last thursday's leg workout, and let me tell you since I do squats on Monday my thursday leg routine is high rep/no weight standing lunges, this is insane how it hits places the squats don't.

[t-gunz]

im editing this program now. i will post when that is done.

i have done 100 squats but wasnt much weight. and did nothing else after it lol

[t-gunz]

proposed training cycle:

Monday - Chest, Bi's
A1:Flat Dumbbell Press - 10x10
A2:Straight Barbell Curl - 10 x 10
B1: incline fly 4 x 10-12
B2: concentration curls 4 x 10-12

Tuesday - Back, Tri's
A1: Deadlift - 10x10
A2:Rope Tricep Press down - 10 x 10
B1:lat pull downs 4 x 10-12
B2: Skull crushes 4 x 10-12

Wednesday - cardio

Thursday - Legs
A1:Squat - 10x10
B1:stiff legged deads 4 x 10-12
B2:seated Calf raises 4 x 10-12



Friday - shoulders/Arms
A1:Military BB Press - 4 x 10-12
B1:upright rows 4 x 10-12
C1:dumbbell shrugs 4 x 10-12
D1:dips 3 x BW to failure
superset
D2: Preacher curls 3 x 8 x 12
E1:1 arm cable push down 3 x 8-12
E2: 1 Arm Cable Curls 3 x 8-12


HIIT PWO one 30sec all out sprint followed by 5 minutes of slower cardio (65%mhr) repeat.

[t-gunz]

question how long do i go HIIT for?

[t-gunz]

proposed diet:

meal 1-
150g chicken breast -46g protein, 5.4g fat – 248 calories
150g sweet potato -3g protein, 31g carbs, 0g fat – 135 calories

49gram protein, 31grams carbs, 5.4g fat, 383 calories

meal 2-
2 can tuna in water – 38g protein, 16g fat – 250 calories
2 slices Ezekiel Bread – 6g protein, 33g carbs – 160 calories

44grams protein, 33g carbs, 16g fat - 410 calories

meal 3-
150g chicken breast -46g protein, 5.4g fat – 248 calories
150g sweet potato -3g protein, 31g carbs, 0g fat – 135 calories
200g broccoli -6g protein, 13g carbs, 1g fat - 68 calories

55g protein, 44g carbs, 6.4g fat -451 calories

TRAINING

PWO
2 scoop protein 50g protein, 0g carbs, 4g fat – 300 calories
dextrose 50g carbs 50g - 200 calories

50g protein, 50g carbs, 4g fat 420 cals

meal 4-
150g chicken breast -46g protein, 5.4g fat – 248 calories
150g Brown rice -4 protein,34g carbs, 1g fat - 167
200g broccoli -6g protein, 13g carbs, 1g fat - 68 calories

56gram protein, 47grams carbs, 2g fat, 483 calories

meal 5- before bed

2 scoop protein 50g protein, 0g carbs, 4g fat – 300 calories
60g oats - 10g protein, 40g carbs, 4g fat - 148

70g protein, 40g carbs, 8g fat - 448 calories

total protein 314g, carbs 245g, fats 45.g - 2595 cals


how does this look i added in the extra cals as even as i could

[tbody66]

proposed training cycle:

Monday - Chest, Bi's
A1:Flat Dumbbell Press - 10x10
A2:Straight Barbell Curl - 10 x 10
B1: incline fly 4 x 10-12
B2: concentration curls 4 x 10-12

Tuesday - Back, Tri's
A1: Deadlift - 10x10
A2:Rope Tricep Press down - 10 x 10
B1:lat pull downs 4 x 10-12
B2: Skull crushes 4 x 10-12

Wednesday - cardio

Thursday - Legs
A1:Squat - 10x10
B1:stiff legged deads 4 x 10-12
B2:seated Calf raises 4 x 10-12



Friday - shoulders/Arms
A1:Military BB Press - 4 x 10-12
B1:upright rows 4 x 10-12
C1:dumbbell shrugs 4 x 10-12
D1:dips 3 x BW to failure
superset
D2: Preacher curls 3 x 8 x 12
E1:1 arm cable push down 3 x 8-12
E2: 1 Arm Cable Curls 3 x 8-12


HIIT PWO one 30sec all out sprint followed by 5 minutes of slower cardio (65%mhr) repeat.

This is awesome, you will get some insane gains from this. Stick with it for four full weeks and then we'll mix it up.

[stevey_6t9]

arms twice a week! why am i not suprised haha

[t-gunz]

gotta try and live up to the user name brother

[t-gunz]

This is awesome, you will get some insane gains from this. Stick with it for four full weeks and then we'll mix it up.

thanks for the help. couldnt of done it without you and twist

just finished the session. defintly had to drop the weights to meet the full 10 x10. but i enjoyed it.

super setting between then really got the intensity going. i was sweating a lot just from weights

just did PWO HIIT for 25mins. dam that shit is intense 30 seconds feels like for ever lol

[Twist]

Yeah try to do cardio for 30 minutes minimum. Diet looks good to me. Honestly I don't really understand the workout... Whats all the A,B,C stuff? I trust Tbody has you it worked out properly though. Is it week 1 does A stuff week two does B stuff?

[t-gunz]

will aim for 30 minuim

e.g.
A1:Flat Dumbbell Press - 10x10
A2:Straight Barbell Curl - 10 x 10

i do A1: first

then do

A2:

then back to A1: and so forth till all sets are completed.

this is done a lot with charles poliquin methods

[tbody66]

thanks for the help. couldnt of done it without you and twist

just finished the session. defintly had to drop the weights to meet the full 10 x10. but i enjoyed it.

super setting between then really got the intensity going. i was sweating a lot just from weights

just did PWO HIIT for 25mins. dam that shit is intense 30 seconds feels like for ever lol

Glad to hear this.

will aim for 30 minuim

e.g.
A1:Flat Dumbbell Press - 10x10
A2:Straight Barbell Curl - 10 x 10

i do A1: first

then do

A2:

then back to A1: and so forth till all sets are completed.

this is done a lot with charles poliquin methods

Love Charles Poliquin!

[FireGuy]

I will answer your PM here so others can weigh in if they so choose. I dont see any glaring weaknesses with your diet or training. I think HIIT cardio is a good call as well. Question, the 150g sweet potatoes you are eating, is that weight precooked or post?

[t-gunz]

that weight is cooked.

thanks for chiming in

[tbody66]

How was today's workout and diet?

[t-gunz]

things are going well. pwo HIIT just taxes me.

question: can i have one cheat meal a week? dont need a day of cheating or anything like that. just one meal i can have on a weekend when i go out with my GF

[Twist]

Yes.

[t-gunz]

thanks twist

[tbody66]

Yes.

push-over

[t-gunz]

cardio: do you think its a good idea to mix cardio sessions up.

e.g. tread mill HITT

and track running?

can i do 400m sprint and 5 mins rest. will go over 30 seconds of course but might get under 60 seconds?

also is slow jogging for 45 mins ok.

just looking at ways to mix up cardio cause im not really a fan