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  1. #1
    rooftop's Avatar
    rooftop is offline Junior Member
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    Cutting diet?help?

    So I'm 35 6 ft 240 and around 20-25% bf I'm going to get accurate body comp as my scale is unpredictable. I way to get my bf down to 15% before my 1st cycle I jus finished natural bulk 214 14% bf up to 240-247 at 20-24%. I've never tried to cut and have put together a diet and would like input.

    7am- 3 scoops gnc wheybolic
    9am 8 egg whites 1/2 cup oatmeal 1 tbs flax
    11-2 cans albacore 2 tbs peanut butter
    1-8oz chicken
    3-6in sub turkey triple meat or equivalent in tuna or chicken and whole wheat bagel
    5-2 can albacore
    7- pwo two scoops wheybolic protein 2 scoops gnc amplified creatine
    Two scoops casiene gnc refeed w zma
    Approximately 3-3200 cal
    My maintenance amount is 3875 so 500 or so deficit?

  2. #2
    Live for the PUMP's Avatar
    Live for the PUMP is offline Senior Member
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    You need to get some carbs in on your PWO meal.
    I wouldn't use creatine while cutting because it just loads your muscles up with water.
    Use a lean fish instead of sodium packed tuna. Sodium also creates excess water retention.
    Also pre-workout get a good complex carb; oats or sweet potatoes. That is where energy comes from, not the protein.

  3. #3
    --->>405<<---'s Avatar
    --->>405<<--- is offline Elite-AR-Hall of Famer
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    Roof glad to see u started this thread! I suggest u cut past 15% down to at least 12% if not 10% before cycling.

    Ur maintenance is very likely incorrect. U prob used a formula from the sticky? A new improved formula is (LBM x 15).

    U at 240lbs 25% bf have 60lbs FAT and 180lbs LBM. (180 x 15 = 2700cals) this is a good rough starting maintenance for u. I would suggest u start ur cut at 2200cals. I prefer 60/20/20 pro/carb/fat for a cutting split. Keeping carbs at 20% total cals will optimize ur ability to mobilize and thus burn fat.

    U could try 40/40/20 but IMO it isnt as aggressive and prob not as effective.

    2200cals
    330g pro
    110g carbs
    49g fat

    Keep ur carbs complex in pre workout/post workout meals only and have green veggies in all other meals.

    Cardio: 5-6 days per week am fasted preferable or PWO 45 mins moderate intensity (130HR)

    I suggest u post a diet hitting the above suggested macros.

  4. #4
    rooftop's Avatar
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    405
    Thank you so much for the input here is what I came up with
    Meal 1-3 scoops GNC Extreme Whey Bolic
    meal -2 8 egg whites and 3 tablespoons flax seed
    meal -3 6 ounce chicken breast and 1 cup broccoli
    Meal-4 6 ounce chicken breast and 1 cup broccoli
    Meal-pre-work out one bagel one scoop whey Bolic
    Meal-6. Post work out two scoops protein 1 cup brown rice immediately after work out
    Meal-7 6 ounce salmon
    Meal-8 gNC refeed protein two scoops with Z ma
    Total calories 2330
    55% protein 26% carbs 19% fat
    I could take off half the Pre-workout bagel and hit the calorie Mark but shouldn't I have at least 50 g of carbs for energy an hour before work out
    Also should I do carb cycling if so how much
    And as for work out when I am bulking I hit four days a week heavyset I can go into detail on that too but as far as Cardio I am a roofing contractor and I could just work with my guys a few days a week and do cardio the rest would that work?
    Again thank you so much for the input and help

  5. #5
    rooftop's Avatar
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    Also what do you mean when you refer to a.m. fasted

  6. #6
    --->>405<<---'s Avatar
    --->>405<<--- is offline Elite-AR-Hall of Famer
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    ^^ ill go over this tomorrow am.

    Am fasted cardio = wake up, put on clothes (optional ), do cardio..

    Pay close attn to the fact that food is not mentioned

  7. #7
    rooftop's Avatar
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    405,

    Any input on the diet would be greatly appreciated.

    Thank you

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