Cut Diet Check

**Frontrow12** · 02-11-2013, 06:34 AM

Hi all,

Started my cut per cycle to get my BF as low as possible. Looking to start cycle last week in march.

24 (25 in aug)
5ft 11
105kg
Bf approx 16/17%

Just checking I've got all the bases covered.

Going with low carb as that's worked in the past.

Worked my TDEE out at 3848 per day - 550 = 3296kcal

Working off 1.5g Pro per lb bw = 346g (1386kcal)

Leaving me 1910kcal left for my Carbs (20%) & my fat (80%).

So:

Protein (346g per day)
Carbs (95g pd)
Fat (170g pd)

6 meals per day (not including Pre/post workout nutrition which will take out 50g protein and 36g carbs. X2 on rugby training days)

Morning dog walk - 1 scoop xtend BCAA
Meal 1: 158g Chicken, 58g almonds, green tea, green veg
Pre gym: Muscle Pharm Assault (9g carbs)
During: scivation xtend BCAA
Post: 50g whey, Muscle Pharm Recon (27g carbs)
Meal 2: 158g chicken, 2 tblspoon olive oil, green veg
Meal 3: 158g chicken, 2 tblspoon olive oil, green veg
Meal 4: 60g whey, 58g almonds
Meal 5: 60g whey, 58g almonds
Meal 6: 158g chicken, 58g almonds, 98g whole wheat pasta

On rugby training days I drop the pasta and just get the carbs from Pre/post workout nutrition 2x per day.

If getting bored of chicken will replace with 192g tuna.

Thoughts?

**Back In Black** · 02-11-2013, 06:42 AM

Thoughts?

Cals too high

Fat way too high (nearly 50%!)

What kind of macro split are you striving for?

I'd have your tdee at approx 2850. You have 190lbs LBM, we simplify matters by multiplying that by 1.5. I'd suggest a split somewhere between 50/30/20 and 60/20/20 and adjust as you go along.

**Frontrow12** · 02-11-2013, 06:58 AM

Cool. I had taken the TDEE as x 1.725 as I'm training 2x per week sport plus 1 match + 5 lifting sessions.

Split was from an article I had read suggesting 1.5g per lb body weight and then an 80/20 split of fat/carbs on the remaining calories.

Back to the spreadsheets! Will post adjustments.

Cheers!

**Frontrow12** · 02-11-2013, 07:04 AM

So 427p/142c/63f ?

**Back In Black** · 02-11-2013, 07:08 AM

Originally Posted by Frontrow12

So 427p/142c/63f ?

It's a lot of protein. And if you are training and playing I think you can drop some if it and add some carbs instead. Maybe 350-375g pro and 200g carbs.

**Frontrow12** · 02-11-2013, 09:50 AM

375p/200c/61f?

Meal 1: 45g pro/21c/10f
Gym: 50g pro/36g carbs
Meal 2: 45g pro/21c/10f
Meal 3: 45g pro/21c/10f
Meal 4: 45g pro/21c/10f
Training: 50g pro/36g carbs
Meal 5: 45g pro/21c/10f
Meal 6: 45g pro/21c/10f

Or would it be better to have meal 1 & 4 with 64g carbs each with no fat and meals 2/3/5/6 with 15g fat and no carbs?

**Frontrow12** · 02-12-2013, 02:19 AM

Shameless bump! Ha

**Back In Black** · 02-12-2013, 02:30 AM

Split your carbs around your workouts and training. 50g pre and post for each.

Now lets see it written down with food choices too.

**Frontrow12** · 02-12-2013, 04:19 AM

Meal 1:49g protein (158g chicken breast) 50g carbs (81g whole wheat pasta)
Gym - 40g protein pwo
Meal 2: 49g protein (158g chicken breast) 50g carbs (81g whole wheat pasta)
Meal 3: 49g protein (192g Tuna) 31g fat (31g olive oil/58g almonds)
Meal 4: 49g protein (158g chicken breast) 50g carbs (81g whole wheat pasta)
Training - 40g protein pwo
Meal 5: 49g protein (158g chicken breast/192g tuna) 50g carbs (81g whole wheat pasta)
Meal 6: 49g protein (whey powder) 31g fat (31g olive oil/58g almonds)

Green veg will be included throughout.
Drinks - green tea or water
Multi-vit, omega 3, vit d, vit c

**Back In Black** · 02-12-2013, 06:01 AM

no whey at bedtime, it's too fast acting. Red meat or chicken in the last meal of the day please.

you need to ensure that all your food is measured in its uncooked state.

Got something against oats, sweet and normal potatoes, rice?

are you saying olive oil OR almonds or as well as? Omega 3 fish oils should be your first choice for additional fats. Walnuts/almonds and mixed seeds next but EVOO is also a good choice.

**Frontrow12** · 02-12-2013, 06:32 AM

Red meat I can do!

Nope, like them all will switch once I get bored of pasta. While we are on rice, tips for making it taste better?

It was or. EVOO was my go to with nuts if I was out and about - work from home so shouldn't be too often. Recommendations for omega 3? Liquid or caps?

**Back In Black** · 02-12-2013, 06:36 AM

I eat rice as it is. I like it, white or brown. You might find something in the recipe section though.

Omega 3 caps. Unless you like the taste of fish oil. Take the caps and eat immediately after, it lessens the chance of dirty fishy burps.

**Frontrow12** · 02-12-2013, 07:06 AM

Haha I don't seem to suffer so bad from the fish burps!

Cheers for the help mate, much appreciated! Will keep up to date.

**Back In Black** · 02-12-2013, 07:32 AM

Originally Posted by Frontrow12

Haha I don't seem to suffer so bad from the fish burps!

Cheers for the help mate, much appreciated! Will keep up to date.

Good man.

**--->>405<<---** · 02-12-2013, 07:36 AM

walnuts are freaking awesome in salad! baby spinach, tomato, onion, turkey pepperoni, cucumber, walnuts, whole egg, balsamic vinegar, salt, pepper.. makes a dang good addition to a meat source for a great meal on a low/no carb day or any time IMO!

(i also use almonds as well but prefer walnuts)

**Frontrow12** · 02-13-2013, 06:31 AM

Jumped on the scales this morning out of curiosityas I'd been going (in some shape or form) for about a week. Down to 102.5 (225lbs)... Ah the psychological battle that comes with losing weight!

**Frontrow12** · 02-18-2013, 04:21 PM

Guys, quick couple of questions!

Firstly with my macros should I only be counting my protein from protein sources, carbs from carb sources etc. or should I be counting the protein in pasta/rice, and carbs in meat etc

Secondly,what's the advice on cardio? Currently doing around 40min fasted walking with my dog in the morning. It's in a woodland so I a mix of gradients and terrain. Then I'll usually do 20 mins steady state after my gym session. Plus 2 rugby sessions of around 90 mins per week at quite a high intensity. Should I be doing my fasted cardio HIT style?

Lastly, any suggestions for low sodium/carb marinades or sauces in the UK?

Cheers

**lucabratzi** · 02-18-2013, 08:36 PM

Originally Posted by Frontrow12

Guys, quick couple of questions!

Firstly with my macros should I only be counting my protein from protein sources, carbs from carb sources etc. or should I be counting the protein in pasta/rice, and carbs in meat etc

Secondly,what's the advice on cardio? Currently doing around 40min fasted walking with my dog in the morning. It's in a woodland so I a mix of gradients and terrain. Then I'll usually do 20 mins steady state after my gym session. Plus 2 rugby sessions of around 90 mins per week at quite a high intensity. Should I be doing my fasted cardio HIT style?

Lastly, any suggestions for low sodium/carb marinades or sauces in the UK?

Cheers

Absolutely count all macros from all sources. It's going in your body so it counts. You'd be surprised how the protein from carb sources can add up.

As far as cardio I would find out what you're ideal heart rate is to burn fat. I don't have a calculator link to attach but I'm sure if u google it you can find out easily what the best range for fat burning is for u. When u do cardio check your heart beats per min. Simple way is count you're pulse on you're neck for 10 seconds, multiply by 6 and that's you're beats per min.

I do 5, sometimes 6 days a week of cardio. That works well for me.

**Frontrow12** · 02-20-2013, 05:58 AM

So weight is still at 102.5kg but im definitely getting leaner. Must be doing something right!

**951thompson** · 02-20-2013, 06:50 AM

Originally Posted by Frontrow12

Guys, quick couple of questions!

Firstly with my macros should I only be counting my protein from protein sources, carbs from carb sources etc. or should I be counting the protein in pasta/rice, and carbs in meat etc

Secondly,what's the advice on cardio? Currently doing around 40min fasted walking with my dog in the morning. It's in a woodland so I a mix of gradients and terrain. Then I'll usually do 20 mins steady state after my gym session. Plus 2 rugby sessions of around 90 mins per week at quite a high intensity. Should I be doing my fasted cardio HIT style?

Lastly, any suggestions for low sodium/carb marinades or sauces in the UK?

Cheers

If you have a smartphone, It could be a good idea for you to get a calorie counting app (myfittnesspal is a good one) you just scan the bar code of whatever your going to eat, then it adds up all your micros and gives you the days total ratio, very handy tool.

Good going with your progress, keep it up

**951thompson** · 02-20-2013, 06:54 AM

Oh yeah and evenings, I would suggest if your going to do cardio, short high intensity cardio sessions would be best. Do you weight train also?

**Frontrow12** · 02-20-2013, 08:01 AM

Yeah I have an app called Daily Burn which I have been using. Also a spreadsheet geek so got one set up as well!

Yeah I'm working off a 4/5 day split depending on my fixtures. Background in strength & conditioning coaching along with sports coaching so the training part is fine! Just never paid attention to cardio for fat loss as I've always trained for sport!