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  1. #1
    kronik420's Avatar
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    Smile my cutting diet/log

    stats:
    24
    6 ft
    220
    20% BF
    TDEE 3414

    goal: cut down to under 15% ( i'd be happy with 15)

    ok so i learned alot from my first cut, like how i should be having carbs (complex) with every meal, since im a diabetic (type 2), and to keep the calorie deficit limited to about 8 weeks and then maintain for a few weeks, then go again. last time i went about 16 weeks i think, and well for the last 10 weeks or so i was at a plateau. my workout routine while im cutting will be:

    Monday chest/back
    Tuesday shoulders/tris/bis
    Wednesday Legs
    Thursday chest/back
    Friday abs/tris/bis

    followed by 40 minutes cardio. and also fasted cardio 2-3 days/week for about an hour. and ill be using clen , 2 weeks on 2 weeks off.

    diet:

    cals p c f

    meal 1
    2 slices wholemeal bread 190 3.5 17.2 1.2
    1/2 cup cottage cheese 108 16.4 4.3 2.4

    meal 2
    1 cup brown rice 218 5 46 2
    1/2 cup broccoli 20 2 3.5 0
    200g chicken 300 56 0 10

    meal 3
    same as meal 2

    meal 4 (pre workout)
    shake
    1/2 cup oats 150 5 27 2.5
    1/2 cup egg whites 76.5 18 0 0
    1 cup almond milk 78 1.3 11.5 3
    2 scoops whey 240 40 18 2

    meal 5 (post workout)
    shake
    same as meal 4

    meal 6
    same as meal 1

    total cals 2760
    total protein 295
    total carbs 255
    total fat 46

    50/43/7

    if my calculations are correct that puts me at a 650 calorie deficit. plus all that added cardio ( not doing any atm ) and clen. hopefully i can reach my goal in about 8 weeks or so. any advice/critique would be greatly appreciated.

    thanks in advance

    kronik
    Last edited by kronik420; 10-09-2012 at 01:50 AM.

  2. #2
    kronik420's Avatar
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    now that i think about it, my workouts with added cardio, would put me in the gym for over 2 hours.... might have to change to

    Monday chest tris
    Tuesday back bis
    Wednesday legs
    Thursday shoulders abs
    Friday ??? maybe alternate between chest/tris one week, then back/bis week 2, then repeat.
    Last edited by kronik420; 09-30-2012 at 04:06 AM.

  3. #3
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    bump

  4. #4
    kronik420's Avatar
    kronik420 is offline Anabolic Member
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    down 1.5kg since friday

    and i take it that since no replies, its gtg...

    is this an ok place for me to keep a log?

  5. #5
    kronik420's Avatar
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    hmm

    i like talking to myself

    lol

  6. #6
    LiL Chaser is offline Female Member
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    Quote Originally Posted by kronik420 View Post
    stats:
    24
    6 ft
    220
    20% BF
    TDEE 3414

    goal: cut down to under 15% ( i'd be happy with 15)

    ok so i learned alot from my first cut, like how i should be having carbs (complex) with every meal, since im a diabetic (type 2), and to keep the calorie deficit limited to about 8 weeks and then maintain for a few weeks, then go again. last time i went about 16 weeks i think, and well for the last 10 weeks or so i was at a plateau. my workout routine while im cutting will be:

    Monday chest/back
    Tuesday shoulders/tris/bis
    Wednesday Legs
    Thursday chest/back
    Friday abs/tris/bis

    followed by 40 minutes cardio. and also fasted cardio 2-3 days/week for about an hour. and ill be using clen , 2 weeks on 2 weeks off.

    diet:

    cals p c f

    meal 1
    2 slices wholemeal bread 190 3.5 17.2 1.2Bread is processed therefore I would stick to either oats or brown rice in this meal
    1/2 cup cottage cheese 108 16.4 4.3 2.4 Egg whites instead of Cottage Cheese as you do not need a slow digesting protein first thing in the morning

    meal 2
    1 cup brown rice 218 5 46 2
    1/2 cup broccoli 20 2 3.5 0
    200g chicken 300 56 0 10

    meal 3
    same as meal 2

    meal 4 (pre workout)
    shake
    1/2 cup oats 150 5 27 2.5
    1/2 cup egg whites 76.5 18 0 0
    1 cup almond milk 78 1.3 11.5 3 Drop the almond milk
    2 scoops whey 240 40 18 2

    meal 5 (post workout)
    shake
    same as meal 4

    meal 6
    same as meal 1Drop carbs in this meal and add them to the first meal of the day which is where you need them

    total cals 2760
    total protein 295
    total carbs 255
    total fat 46

    50/43/7

    if my calculations are correct that puts me at a 650 calorie deficit. plus all that added cardio ( not doing any atm ) and clen. hopefully i can reach my goal in about 8 weeks or so. any advice/critique would be greatly appreciated.

    thanks in advance

    kronik
    Hi, I've made a few suggestions in bold, hope this helps. If you have any questions let me know ~LC

  7. #7
    kronik420's Avatar
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    Quote Originally Posted by LiL Chaser View Post
    Hi, I've made a few suggestions in bold, hope this helps. If you have any questions let me know ~LC
    thanks, i know most people dont need carbs in their last meal of the day.. but since im a diabetic, that doesn't exactly apply to me, does it?? i went off the diabetic sample diet sticky:
    http://forums.steroid.com/showthread...t#.U***kZjMjJI

    and for the bread, btw i bake my own, im a baker, i know exactly whats in it. so its not the usual supermarket crap with all the preservatives and sugar and fats.. plus i add chia seeds to mine..
    Last edited by kronik420; 10-01-2012 at 11:02 PM.

  8. #8
    boxa06's Avatar
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    Quote Originally Posted by kronik420 View Post
    thanks, i know most people dont need carbs in their last meal of the day.. but since im a diabetic, that doesn't exactly apply to me, does it?? i went off the diabetic sample diet sticky:
    http://forums.steroid.com/showthread...t#.U***kZjMjJI

    and for the bread, btw i bake my own, im a baker, i know exactly whats in it. so its not the usual supermarket crap with all the preservatives and sugar and fats.. plus i add chia seeds to mine..
    Hey mate, what do you put in your bread?

    Do you take insulin ?

  9. #9
    kronik420's Avatar
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    Quote Originally Posted by boxa06 View Post
    Hey mate, what do you put in your bread?

    Do you take insulin?
    nah i dont take anything (supposed to be on tablets but i dont take them either), i figure i should be able to control it with diet/exercise.

    and the bread has:

    wholemeal flour
    water
    salt
    yeast
    olive oil
    chia seeds

  10. #10
    kronik420's Avatar
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    and ive had recent BW done, just gotta go see the doc and get the results.

  11. #11
    boxa06's Avatar
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    Quote Originally Posted by kronik420 View Post
    nah i dont take anything (supposed to be on tablets but i dont take them either), i figure i should be able to control it with diet/exercise.

    and the bread has:

    wholemeal flour
    water
    salt
    yeast
    olive oil
    chia seeds
    Even though you make your own bread, wholemeal flour has a high gi as compared to oats and brown rice. Also olive oil and seeds will give you unwated added fat. So I would stick to oats or brown rice as suggested above. Could you replace the wholemeal flour with oats in your bread?

    I dont know enough about diabeties to suggest dropping carbs in the last meal although I would agree with little chaser if you weren't.

  12. #12
    martymcfly85 is offline Junior Member
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    Quote Originally Posted by kronik420 View Post
    hmm

    i like talking to myself

    lol
    Me too

  13. #13
    kronik420's Avatar
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    Quote Originally Posted by boxa06 View Post
    Even though you make your own bread, wholemeal flour has a high gi as compared to oats and brown rice. Also olive oil and seeds will give you unwated added fat. So I would stick to oats or brown rice as suggested above. Could you replace the wholemeal flour with oats in your bread?

    I dont know enough about diabeties to suggest dropping carbs in the last meal although I would agree with little chaser if you weren't.
    i think i might just drop the bread (its just how i like eating cottage cheese, Vegemite and cottage cheese on toast :P) and eat oats instead.

  14. #14
    kronik420's Avatar
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    progress report:

    down 2 kg so far, started clen today at 80mcg, feels good got the jitters, i can handle the sides ok..

    probably work up to 200mcg by the end of the 1st 2 weeks.

    also reworked my diet to lower the carbs, take out the bread, etc.. will post later.
    Last edited by kronik420; 10-09-2012 at 01:52 AM.

  15. #15
    kronik420's Avatar
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    current stats

    24
    6 ft
    215 lbs (98kg)
    19ish% BF

    new TDEE 3372

    new reworked diet:

    cals c p f

    meal 1
    1 cup oats 300 54 10 5
    2 whole eggs 148 0 12 10
    9 egg whites 153 0 36 0
    601 54 58 15


    meal 2
    100g avocado 165 6 2 15
    200g chicken 300 0 56 10
    465 6 58 25


    meal 3
    same as meal 2


    meal 4 (pre workout shake)
    1/2 cup oats 150 27 5 2.5
    1/2 cup egg whites 76 0 18 0
    1 scoop whey 120 2 25 1
    346 29 48 3.5


    meal 5 (post workout shake)
    same as meal 4


    meal 6
    200g beef 338 0 56 6
    1/2 cup broccoli 20 3.5 2 0
    358 3.5 58 6


    totals
    cals 2581
    carbs 127
    protein 328
    fat 78

    split:
    24/61/15

    thats about a 790 calorie deficit

  16. #16
    kronik420's Avatar
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    btw, feel free to critique/comment ^^

  17. #17
    --->>405<<---'s Avatar
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    kronik at 215lbs 19%bf u have 174.15lbs LBM

    rough maintenance: (LBM x 15)

    174.15 x 15 = 2612cals

    chances are (depending on ur metabolism) 2581cals is not a 790cal deficit..

    also curious to why u adjusted ur diet if it was working?

  18. #18
    kronik420's Avatar
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    Quote Originally Posted by --->>405<<--- View Post
    kronik at 215lbs 19%bf u have 174.15lbs LBM

    rough maintenance: (LBM x 15)

    174.15 x 15 = 2612cals

    chances are (depending on ur metabolism) 2581cals is not a 790cal deficit..

    also curious to why u adjusted ur diet if it was working?
    thanks, i gotta go get my BF checked, 19% is just my guess.

    and i changed it bcoz of the advice i was getting to drop the bread, eggs in stead of cottage cheese in meal 1, etc.. and also to keep carbs limited to meal 1, and around my workout times.

  19. #19
    kronik420's Avatar
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    and btw 405, i used this method to calculate my TDEE, that i got from the sticky:

    Step 1
    Calculate your BMR (basal metabolic rate):

    Men: BMR = 66 + (13.7 x weight in kg) + (5 x height in cm) - (6.8 x age in years)

    Women: BMR = 655 + (9.6 x weight in kg) + (1.8 x height in cm) - (4.7 x age in years)

    Remember 1 inch = 2.54cm and 2.2 lbs = 1 kg.

    Step 2
    Calculate your TDEE (total daily energy expenditure). This will tell you the average number of calories you burn based on your BMR and your daily activity level.

    Sedentary = BMR X 1.2 (little or no exercise and a desk or still standing job)
    Lightly active = BMR X 1.375 (light exercise or sports one to three times per week)
    Moderately active = BMR X 1.55 (moderate exercise or sports three to five times per week)
    Very active = BMR X 1.725 (hard exercise or sports six to seven times per week)
    Extremely active = BMR X 1.9 (hard daily exercise or sports and a physical job, or twice a day training for an athletic event such as for a marathon or intense competition)

    used bmr x 1.55

    thats how i got my TDEE of 3372... a lil way off from your 2612 lol.. idk this stuff confuses me.. im good at maths but understanding what it all means is 2 different things..

    i got a doctors appointment tomorrow, ill see if she can check my BF with calipers, if not theres a supp store at the gym that does bio impedance testing (i think thats what its called), apparently they attach electrodes to your hands and feet and then it gives you a computer readout.. and ill get it done there. by the end of the week hopefully..

  20. #20
    kronik420's Avatar
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    update:

    haven't been to the gym this week except for tuesday, came down with bad hay fever, so i decided to take the rest of the week off, and hit it hard on monday, stopped the clen too. i hate not being able to go to the gym but at least my bodys happy, 1st time ive had a week off since i started, been training just over 2 years now 5 days/week with no time off. cant wait to get back and do some damage.

    lowered my carbs too, until i go back so hopefully i haven't gained more fat...

  21. #21
    kronik420's Avatar
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    oh and the doc put me back on my metformin tabs.

    500mg 2x a day, my sugar, cholesterol, and liver levels were all a lil high, so this should bring them back into range. everything else was fine.

    now i just need to find a doc that will let me get my test levels checked...

  22. #22
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    update:

    ok 1st day back in the gym since tuesday, so almost a week off. i thought i was going to be around the same weight or even a lil higher because of the time i had off, but nope, down another 2 kg to 96kg (211 lbs) started clen again today @ 80mcg, will up tomorrow to 120mcg.

    wow so you can loose weight with just diet alone. lol who woulda known. i did lower my cut out my carbs from most meals except meal 1 while ill was off so... i guess that explains it.

  23. #23
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    update:

    ive come to a plateau at 96kg

    so am going to increase the cardio, before i decrease the calories. since i am already starving 24/7...

    fasted cardio 6 days a week from now on.

  24. #24
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    update:

    ok well ive kinda fallen off the track a lil, back up to 97kg (was 98kg a few days ago), anyways ive stopped the clen because this guy i know (friend of a friend) had a heart attack while using clen and he's the same age as me (24), so i kinda figured that with my family history and the fact that my BF% is high, and with the doses i was running (up to 200mcg) it wouldn't be long until i ended up in hospital... so i think i better stay on the safe side for now, and stick with diet/cardio/lifting.

    i think his heart attack was caused by clen, not sure... although this was the same guy that ran a 6 month cycle of test400 for his 1st cycle with no AI, no HCG , shot twice/week, and a short PCT..so who knows...

    anyhow, ive joined up another gym thats closer to my home (bout a 10 minute drive) so i can do fasted cardio 6 days/week also its a 24 hour gym so doesn't matter what time i wake up, no excuses. so now i have 2 gym memberships, lol, never thought id be this much into it...

    question? do appetite supp resents really work?? and if they do, do they have any long lasting effects? as in after you stop taking it, does your appetite return to normal??



    kronik

  25. #25
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    bump

    ^^
    anyone know anything about my appetite sup-present question???

  26. #26
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    Hey kronik,

    I've tried a couple of different fat burners that suppress appetite. Although Im not sure how effective that fat burner part is but the appetite suppressant part seems to work fairly well. But I'd say the brand and qually of the product may vary the results a bit. I found animal cuts to be most effective for suppressing my appetite, well for most of the.time.

  27. #27
    kronik420's Avatar
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    thanks digsy, anyone else had any exp with appetite sup resents??

    and btw, ive given up the 4:20 while im on this cut so..

  28. #28
    kronik420's Avatar
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    update:
    haven't updated in a while, because well... my progress kinda halted and then went backwards lol, anyways..

    just woke up and weighed myself, i don't usually weigh myself 1st thing in the morning... but finally brought a new battery for my scales at home lol..

    anyways 93.5 kg .. only 3.5 kg till i reach my 90 kg goal

    i think i might jump back on the clen , will limit to 120mcg per day

    anyways gonna go to the gym and do some fasted cardio, laterz

  29. #29
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    lol ok after just weighing myself again multiple times, because i didn't trust it lol,

    i got 93.8 kg .... lol ah still ok, i guess i could loose that 300g in about an hour at the gym...

    soo that puts me at 206 lbs..

  30. #30
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    ok just got back from gym

    did about 1 hour 15 minutes of cardio

    meal 1 was:

    1/2 cup oats 150 cal - 27g c - 5g p - 2.5g f
    1 egg 85 cal - 0g c - 7g p- 6g f
    4 egg whites 68 cal - 0g c - 16g p -0g f

    303 cal - 27g c - 28g p - 8.5g f

  31. #31
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    meal 2

    shake
    1/4 cup oats 75 cal - 14g c - 2g p - 1g f
    4 egg whites 68 cal - 0g c - 16g p -0g f
    1 scoop whey 120 cal - 2g c - 25g p - 1g f

    263 cal - 16g c - 43g p - 2g f

  32. #32
    kronik420's Avatar
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    workout then meal 3

    same as meal 2

    263 cal - 16g c - 43g p - 2g f

  33. #33
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    snack 1

    protein bar
    272 cal - 26g c - 21g p - 6g f

    i think im going to make my own protein bars from now on since most of these carbs come from sugar...

  34. #34
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    wow only 1100 cals so far.... that explains why im sooo hungry lol

    yay that means i get a BIG dinner :P

    or 2..

  35. #35
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    i need more accurate scales..

    lol every time i get on them, i get a different number, within a 1kg range..

    lol so from the numbers i got this morning im somewhere between 93-94 kg...

  36. #36
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    Lunch time at kronik's house

    my 2nd cutting diet-pic_0030.jpgmy 2nd cutting diet-pic_0031.jpgmy 2nd cutting diet-pic_0029.jpg

  37. #37
    bdos's Avatar
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    Quote Originally Posted by kronik420
    i need more accurate scales..

    lol every time i get on them, i get a different number, within a 1kg range..

    lol so from the numbers i got this morning im somewhere between 93-94 kg...
    Gut stuck on the towel rack? Lol jks
    Weekend lunch? I can never get food like that at work

  38. #38
    Mostly-fat is offline Junior Member
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    I'm relatively new to this but I think your TDEE is way high.. I don't use the method you mention I just use the various calculators online, basically I'm alot bigger than you and every calculator I've used has fluctuation but my TDEE in every one is lower than yours..

  39. #39
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    Quote Originally Posted by bdos900 View Post
    Gut stuck on the towel rack? Lol jks
    Weekend lunch? I can never get food like that at work
    lol, nah i work nights, so during the day i got alot of time to cook especially on my days off.

    Quote Originally Posted by Mostly-fat View Post
    I'm relatively new to this but I think your TDEE is way high.. I don't use the method you mention I just use the various calculators online, basically I'm alot bigger than you and every calculator I've used has fluctuation but my TDEE in every one is lower than yours..
    yea i know, i use the TDEE that 406 mentioned, LBM x 15. which makes mine about 2600 cals.

    and by bigger, you mean LBM wise? or fat wise?

  40. #40
    AD's Avatar
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    Quote Originally Posted by kronik420 View Post
    oh and the doc put me back on my metformin tabs.

    500mg 2x a day, my sugar, cholesterol, and liver levels were all a lil high, so this should bring them back into range. everything else was fine.

    now i just need to find a doc that will let me get my test levels checked...
    Quote Originally Posted by kronik420 View Post
    bump

    ^^
    anyone know anything about my appetite sup-present question???
    hey bro, do you have your results? have you posted them anywhere?

    metformin sometimes gives you bloating. that may decrease your appetite a little. try taking them before meals to see if it helps.

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