Cutting Diet - How is this On and OFF AAS?

[spidartanks]

My goal is to cut body fat (getting a head start for summer time)
currently im off aas. so i wanted to see if i can get some bf dropped naturally. and then i'll go on aas. so i was looking for advice both for NOW and when i start test cycle in next month or so...
my maintenance is 3000 right now so i figure 2500 is a GOOD number to cut with. right now diet needs a few more cals BUT i didn't add them yet because i THINK the fats might be too low? im just looking for some input here?

also when i go ON cycle, what is different: do i need MORE calories EVEN when cutting OR do i eat maintenance or MORE?

appreciate the help...im trying


Meal 1)
Egg Whites (6oz)
Oatmeal (mixed with protein powder) (1cup)
52pro/60carb/0fat = 448CAL

Meal 2)
P W/O: Shake and Quick Carbs (dextrose)
50pro/40carb/0fat =360 CAL

Meal 3)
Tuna (1 6oz can)
Long Grain Brown Rice (.5 cup)
Green Beans (2cup)
42pro/36carb/0fat = 348CAL

Meal 4)
Chicken (7oz)
Sweet Potato (6oz)
42pro/36carb/0fat = 312CAL

Meal 5)
Chicken (7oz)
Asparagus (10 Spears)
42pro/10carb/0fat =208CAL

Meal 6)
Salmon (7oz)
Spinach (2 cup)
Low Fat vinaigrette dressing (70g)
42pro/18carb/23fat = 447 CAL

TOTAL CAL: 2123 CAL
Protein: 270
Carb: 206
Fat: 28 (with fish pills)

[maxwkw]

Yes you need more fats. I'd toss in some red meat, and more fish oil. 28 calories is about 3 pills, you could stand to double that.

[baseline_9]

My goal is to cut body fat (getting a head start for summer time)
currently im off aas. so i wanted to see if i can get some bf dropped naturally. and then i'll go on aas. so i was looking for advice both for NOW and when i start test cycle in next month or so...
my maintenance is 3000 right now so i figure 2500 is a GOOD number to cut with. right now diet needs a few more cals BUT i didn't add them yet because i THINK the fats might be too low? im just looking for some input here?

also when i go ON cycle, what is different: do i need MORE calories EVEN when cutting OR do i eat maintenance or MORE?

appreciate the help...im trying


Meal 1)
Egg Whites (6oz)
Oatmeal (mixed with protein powder) (1cup)
52pro/60carb/0fat = 448CAL
Good meal but your macros are out. 1 cup of oats has around 5g of fats

Meal 2)
P W/O: Shake and Quick Carbs (dextrose)
Change your carb source to ground oats
50pro/40carb/0fat =360 CAL

Meal 3)
Tuna (1 6oz can)
Long Grain Brown Rice (.5 cup)
Green Beans (2cup)
Add EVOO / fish caps here for fat
42pro/36carb/0fat = 348CAL

Meal 4)
Chicken (7oz)
Sweet Potato (6oz)
Again you are not counting ur fats correct. Even skinless chicken breast contains some fat. If not enough simply add nuts or EVOO
42pro/36carb/0fat = 312CAL

Meal 5)
Chicken (7oz)
Asparagus (10 Spears)
Check fats again, but not a bad meal with another added fat source 42pro/10carb/0fat =208CAL

Meal 6)
Salmon (7oz)
Spinach (2 cup)
Low Fat vinaigrette dressing (70g)
Nice final meal. 42pro/18carb/23fat = 447 CAL

TOTAL CAL: 2123 CAL
Protein: 270
Carb: 206
Fat: 28 (with fish pills)

see bold

[scotty51312]

only dissagreement i have is i think you need a slower digesting protien for the last meal either that or add some healthy fat like avacado to that meal

[spidartanks]

Thanks for the advice, when I get home ill re-adjust my macros and make sure I add more fat to my diet.How does calorie numbers sound though, what's a good number to shoot from when cutting WITH AAS?Without I was reading a 500 deficit with cardio is perfect. But on AAS.. I still want lean muscle and need food to grow. If I was to eat my maintenance ON AAS for example would I still cut FAT? Can someone help clear this up please? What would be a good number to shoot for? I guess 20% of my total cals is the norm? So of 2500cals, 500 should be from fats? Which is 55grams?Also a slower digestion protein, is salmon not good enough? casein protein before bed perhaps?Also why would you say add a slower digesting protein OR avacado? Just wondering?

[scotty51312]

if i were going to cut I would eat my maintenance calories maybe minuse 100-200 calories and increase my cardio to create the deficit. The purpose of slow digesting protien and healthy fat before bed is to slow digestion, if you're eating right, sleep is the longest time you go without eating and slow digesting protien helps to keep you anabolic while you're sleeping, healthy fat futher slows digestion that was the reason for the suggestion of the avacado

[MBMETC]

try adding a salad to one of the meals with flax oil and o dressing ( 0 cals 0 carbs 0 fat ) tbsp flax oil=9gs of fat
i believe skinless chicken breast still has about 1g of fat per ounce

[spidartanks]

Ok so bottom line is i NEED more healthy fats

flax oil and maybe olive oil on my spinach salad instead of vinagarette dressing would work?

also the avocado would help a bunch too,

i am also thinking of adding a shake in the morning after i wake up, to give my muscles some FAST protein after the 11 hr fast>? which would increase cals a little too?
i think my shakes are 140 cal for 30g protein...