Cutting Log / Does this cutting diet look good?

[VitaminX]

Weight 76kg 167.2 pounds
LBM = 66.9 kg 147.2 pounds

TDE = 1698 calories(bmr) X 1.53 = 2598 calories
Calorie deficit = 600 2598- 600= 1991 cals ( I guess its better to slightly overdo the calorie deficit incase I miscalculated the TDE, 45 mins intense weight/bodyweight training plus 45 mins cardio a day sometime a little more)

oh and should i take bcaas before or after workout ?

Multivitamin + fish oil
glucosamine + glutamine 14g
Cals pro/carbs/fat
50g Oats 194 8/33/1
3 whole eggs 195 16/0/12
50ml milk 21 2/3/0
chlorella powder 14(g) 47 7/1/1
Barleygrass 15(g) 26 4/2/0

Meal 1 483 37/39/14

Workout

2 Scoop Soy Protein 240 56/0/2 (sipped on 15 mins before workout and during workout)
63g oats 240 8/35/4 (1 pre 1 post)

Meal 2 480 64/35/6

250g Sweet Potato 190 3/44/0
1 cup Spinach 7 1/0/0
125 g tuna 145 31/0/1
1tbs Olive Oil 120 0/0/14
100g Natural Yoghurt 65 5/8/2

Meal 3 527 40/52/17

Cottage Cheese(300g) 216 38/8/3
50ml milk 21 2/3/0
½ Cup Oats 168 7/28/2
1/2 tbs Olive Oil 60 0/0/7

Meal 4 465 47/39/12

Protein Carbs Fat
Total calories 1955 188g 165g 49g
768cals 660 cals 392 cals
Macro % 39 % 34 % 20 %


edit- upped calories and carbs slightly and slightly lowered fat

[JohnnnyBlazzze]

Weighing 167lbs at 147lbs LBM I have your BF% guesstimating around 13-14%? How tall are you? 167lbs seems fairly small to be cutting and could possibly sacrifice the LBM that you do have. Pics could help as well. What goals are you looking to achieve with this diet?

As far as your diet, your macros and food choices look good. How long have you been following this diet?

BCAA's I sip on while I'm lifting and finish it off by the time I begin my PWO cardio to remain as anabolic as possible. When are you doing your cardio?

[VitaminX]

im 172 cm about 5 '7

I have been following it for roughly 3 days.

My bcaas are caps guess ill just take them beforehand.

Doing my cardio currently after the weight session usually between 3 - 5 pm although i maay have plans for split sessions with weights in afternoon and AM cardio. Not sure which is preferable. However what I am currently doing is most convenient. There is a pic i took just now , bf % anyone?

[JohnnnyBlazzze]

im 172 cm about 5 '7

I have been following it for roughly 3 days.

My bcaas are caps guess ill just take them beforehand.

Doing my cardio currently after the weight session usually between 3 - 5 pm although i maay have plans for split sessions with weights in afternoon and AM cardio. Not sure which is preferable. However what I am currently doing is most convenient. There is a pic i took just now , bf % anyone?

Solid build man ide put about 10-12% but that's just a guess.

Take your BCAA's before you do your cardio, you can take them to the gym and take like 15mins before you do cardio or just take them in the AM before cardio.

I would stick to the diet you currently have and see how it goes for a week or 2. From there you can always adjust. Once you get down to the BF% you're at it gets pretty knit picky in terms of diet and training. I'm sure some more experienced members can help you out to reach your goals. there's a few logs you can check out with people doing carb cycling and having success to achieving under 10%.

[VitaminX]

Days 1-3
Those past three days I did roughly 1 hour kettle bells and weights and 20 minutes HIIT every day.


Day 4

ok did 50 minutes cardio averaging at about 130 bpm. Did no strength training or HIIT as have hit them both pretty hard the past three days. Still not started following my diet plan 100 percent due to practical concerns of acquiring the food. However just switched the sweet potato for cous cous and switched the tuna for cottage cheese as well as no protein shakes or bananas.

[VitaminX]

actually i should really be using 1.725 as my BMR multiplier not 1.53 ergo roughly 2900 TDEE , since most days its about minimum 1.5 hrs intense training i must have been in a daily 1200 calorie deficit in the few days run up to today. gonna bump calories up tomorrow to 2400

[VitaminX]

after some thought I'm just going to keep it at 2049 calories a day and see how it goes.

[VitaminX]

Day 5

1 hour cardio + 45 minutes bodyweight/ kettle bell exercise done

[Back In Black]

About 10% based on that one pic, looking good.

Can I ask why you want to cut more?

[VitaminX]

want to cut more , because bulking anymore and I am verging on real world abnormal and in terms of looking good in the real world i.e. outside of bodybuilding forums it looks better to be cut than big generally imo. plus can't afford to bulk right now anyway haha and also want to see if I got the genetics for an 8 pack oh and also would like my obliques i had before back because they looked good.

also assuming i cut relatively slowly lean mass loss should not be that noticeable if i am aiming for 6 percent BF

[VitaminX]

Day 6

30 minute intense kettlebells session complete. Eating now and in a bit I will go running outside for 40 mins.

[Back In Black]

Well your cals look ok and if it's working in terms of macros's keep going. Personally I would take 50g of your carbs and add them to your protein.

When you had great obliques before, how did you get them? Can you not follow that programme/diet?

6% is really low, do you plan on running any thermogenics to get there?

[VitaminX]

cheers for the advice, when i had great obliques before I was basically keto for a few weeks. Definitely lost LBM , was extremely low cal and was following any plan apart from cutting out carbs and having very low cals. Very tiring and very inefficient. Also when i had great obliques i was probably only just below 10 percent so it wasn't as if what i did before worked very well.

I haven't even taken an exact current starting weight yet, however what I'm doing is certainly working very well right now, so I might just bump the protein by say 18 g and maybe raise this to 50 in a couple of weeks when i get to a lower bf% / see a slow down.

Energy levels have definitely increased as I'm getting used the calorie amount now.( actually I have been dieting for 3 days before this program so technically this is day 6, would probs take 3 days anyway to get to a nice fat burning zone anyway)

Im wondering at what bf percentage does LBM losses become rapidly increased?


Also forgot to mention been doing 20 - 50 minutes of yoga every day to maintain flexibility and speed recovery.

yet another thing haha ... glutamine worth taking ? heard it had sugar in it / was very insulinegenic?

[Back In Black]

I don't think it rapidly increases unless you are way off and your macro's and/or drop your calories far too low. It just gets more difficult below 10% though 8% shouldn't really see any real lbm loss or strength loss.

[VitaminX]

thats good

anyway , thats my 50 minute cardio done, feels strange having the distance come towards you haha.

night

[VitaminX]

Day 7

45 minutes kettle bells / bodyweight exercises + 50 minutes cardio + 30 mins yoga at gym done

[VitaminX]

Day 8

45 minutes kettlebell/bodyweight exercises + 1 hour cardio + 30 mins yoga

[VitaminX]

just had a thought gonna get some unflavoured soy protein powder as its cheaper, gonna try and get some frozen blueberries or something similar, process them and mix them in should be spot on And of course cut one banana out of the two in the plan.

[VitaminX]

Day 9
20 mins cardio outside + 3 minutes of all out sprinting including hill sprint


gonna have a bit of a rest day today

[VitaminX]

Day 10

40 minutes kettlebells/bodyweight exercises + 40 minutes cardio + 20 minutes yoga

[VitaminX]

Day 11

45 mins cardio + 20 minutes yoga

[VitaminX]

Should probably add what my workouts exactly consist of Workout is usually 40 minutes intense , short rest period: weights and bodyweight exercises with some supersets. Then 40 mins steady state cardio , then 6 minutes of HIIT or so and then yoga. Hopefully not too much volume

[VitaminX]

Day 12

35 minutes weights 40 mins cardio + 20 yoga

[VitaminX]

did another 1 hour cardio outside just there

[VitaminX]

i reckon tdee for today was around 3000

Should i be bumping calories up for the day?

[VitaminX]

swapped PWO fruits for oats in shake

[VitaminX]

Day 13

Had an active rest day today.

3 hours walking.

[VitaminX]

dropped to 1700 calories for the rest day today and had some tasty eggwhite, oatmeal, cinnamon, vanilla and barley grass pancakes which fitted to my macros.

[VitaminX]

im calculating tdee at 2648 for workout days, considering bumping calories up to 2100?

[VitaminX]

Day 15

Did an hour of a mixture of things, but mostly HIIT style cardio and kettle bells . And of course the 30 minute cycling to the gym and back.

[VitaminX]

Day 16

Might aswell put up progress pics
Bodyfat percentage?

[VitaminX]

Gonna carb cycle now .

on rest days where i will be doing cardio and not lifting diet will be this

Multivitamin + fish oil
glucosamine + glutamine 14g
Cals pro/carbs/fat
50g Oats 194 8/33/1
3 whole eggs 195 16/0/12
50ml milk 21 2/3/0
chlorella powder 14(g) 47 7/1/1
Barleygrass 15(g) 26 4/2/0
1/2tbs Olive Oil 60 0/0/7

Meal 1 540 37/39/21

Workout

2 Scoop Soy Protein 240 56/0/2 (sipped on 15 mins before workout and during workout)

Meal 2 240 56/0/2

40ml milk 15 2/2/0
1/4 Cup Oats 84 4/14/1
1 cup Spinach 7 1/0/0
125 g tuna 145 31/0/1
1tbs Olive Oil 120 0/0/7
3 whole eggs 195 16/0/12

Meal 3 566 54/16/35

Cottage Cheese(300g) 216 38/8/3
40ml milk 15 2/2/0
50g Cup Oats 190 8/33/3
1tbs Olive Oil 120 0/0/14

Meal 4 545 48/43/20

Protein Carbs Fat
Total calories 1891 195g 98g 76g
***cals 400 cals 720 cals
Macro % 41 % 20 % 32 %

[VitaminX]

_________________________protein/carbs/fat
so workout days are Macro % 39 % 34 % 20 %
and rest days .. Macro % 41 % 21 % 38 %

[Ishallnocheatmyself]

would give a nut to be at ur current % bf / lelft nut that is

[VitaminX]

Someone guessed my BF% on another thread at 7.5 or 8 percent. I can live with that progress.

[VitaminX]

day 17

gonna have a well overdue refeed today gonna aim for an extra 160grams of carbs this evening.

[VitaminX]

day 17

gonna have a well overdue refeed today gonna aim for an extra 160grams of carbs this evening and some more tomorrow leading until my workout in the afternoon.

[VitaminX]

day 21

Was at gym yesterday for an hour. Been having a few rest days due to being pretty busy and just needing some recovery time. Stuck to diet throughout.

[VitaminX]

day 22

gym for another 50 mins