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  1. #1
    GymRat96744's Avatar
    GymRat96744 is offline Associate Member
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    First cutting diet. Please Critique!

    Stats:
    Age 28
    Weight: 200#
    BF%: 18% to 20% (Not too sure but will get is checked within the next few days)

    I have gained both muscle mass and bf over the past year and a half. This wil be my first cutting cycle. My goal is to keep as much muscle mass as possible, continue to gain lean muscle mass and drop bf% down to about 12-15% before i start bulking. I am currently off cycle. I plan to start my next cycle as soon as i reach my goal of 12% - 15% bf. My main concern is that i will loose my muscle mass and reach my goal but look skinny. I want to keep my bulky look but with low bf%. Please help me out guys and help and comments are greatly appreciated. Thanks in advance. This is what i have planned for my cutting diet:

    TDEE: 3,008.8445

    Calories per day: 1,962

    Breakfast:
    - 1 whole egg, 4 egg whites, 1 slice low fat cheese, 5 slices of turkey breast, omlette.
    - caffeine green tea
    - Multivitamins.
    - Omega 3s.

    Snack:
    - Protein shake
    - 19 almonds
    - 4 oz white fish and broccoli or any other vegetable

    Lunch:
    - 4 oz chicken breast
    - 1/2c cooked brown rice or 1/2c oatmeal, natural peanut butter mixed in with oatmeal.

    Pre-workout:
    - BCAAs
    - 5gs creatine
    - caffeine (optional)

    Post workout:
    - 2 scoops protein shake
    - BCAAs
    - 5gs glutamine
    - 5gs creatine

    Dinner:
    - 4oz Fish
    - vegetables.
    (lean steak or lean red meat twice a week)

    Snack:
    *Right Before Bed*
    Option 1: 50gs casein protein.
    Option 2: Cottage Cheese
    Last edited by GymRat96744; 06-06-2012 at 02:33 PM.

  2. #2
    kronik420's Avatar
    kronik420 is offline Anabolic Member
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    need TDEE, and post macros next to each meal, and then the total macros.
    also dont forget to do fasted cardio 5-6 times a week.

  3. #3
    rampaige77's Avatar
    rampaige77 is offline Associate Member
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    i wish i had the drive to diet like that , i kill in the gym but suffer in the kitchen sitting here thinking i should follow this but i know id jake it off

  4. #4
    GymRat96744's Avatar
    GymRat96744 is offline Associate Member
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    Quote Originally Posted by kronik420 View Post
    need TDEE, and post macros next to each meal, and then the total macros.
    also dont forget to do fasted cardio 5-6 times a week.
    not sure what TDEE and macros are. please explain?

  5. #5
    GymRat96744's Avatar
    GymRat96744 is offline Associate Member
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    Quote Originally Posted by rampaige77 View Post
    i wish i had the drive to diet like that , i kill in the gym but suffer in the kitchen sitting here thinking i should follow this but i know id jake it off
    Bro if thats you in the picture you don't need to diet too much.

  6. #6
    GymRat96744's Avatar
    GymRat96744 is offline Associate Member
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    I got my TDEE now I'm still not sure what macros are

  7. #7
    GymRat96744's Avatar
    GymRat96744 is offline Associate Member
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    Also need to know what fasted cardio is thanks

  8. #8
    gbrice75's Avatar
    gbrice75 is offline AR's Diet Pimp! ~HOF~
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    Macros = macronutrients... i.e. protein, carbs and fats. In order to help you, we need to see the values for each of your meals. Example:

    Meal 1:
    2 whole eggs - 12g protein, 1g carbs, 9g fat
    protein shake - 30g protein, 2g carbs, 3g fat
    1/2 cup oats - 5g protein, 26g carbs, 2.5g fat
    1/2 cup blueberries - 0g protein, 20g carbs, 0g fat

    Total: 47g protein, 49g protein, 14.5g fat

    Got it now?

  9. #9
    GymRat96744's Avatar
    GymRat96744 is offline Associate Member
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    Got it thanks gbrice!

  10. #10
    rampaige77's Avatar
    rampaige77 is offline Associate Member
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    yea thats me about 15 lbs lighter

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