Results 1 to 29 of 29
Like Tree2Likes
  • 1 Post By Back In Black
  • 1 Post By Back In Black

Thread: a good diet for cutting 40 40 20??

  1. #1
    RajaSultan's Avatar
    RajaSultan is offline Associate Member
    Join Date
    Oct 2012
    Location
    i m 12 and wat is this?
    Posts
    315

    a good diet for cutting 40 40 20??

    40 protein
    40 fat
    20 carbs

    these are the foods i eat
    are the foods protein calories etc wrong or something??? please help

    i pan fry my chicken or sometimes boil them

    EDIT:

    LBM calculator diet ....

    GB STICKY DIET calculator height weight etc .....
    Attached Thumbnails Attached Thumbnails a good diet for cutting 40 40 20??-diet.jpg  
    Last edited by RajaSultan; 06-17-2013 at 12:27 AM. Reason: a few more diets for cutting :/

  2. #2
    aussie made's Avatar
    aussie made is offline Associate Member
    Join Date
    Feb 2010
    Location
    australia
    Posts
    272
    What are your stats? I would go a 50 30 20 split. 50 protein 30 carbs 20 fat. And your food choices aren't the best. Drop the milk, thighs even alot of the peanut butter. Add oats in more. Chicken breast or other lean meats. And add in veg.

  3. #3
    RajaSultan's Avatar
    RajaSultan is offline Associate Member
    Join Date
    Oct 2012
    Location
    i m 12 and wat is this?
    Posts
    315
    Quote Originally Posted by aussie made View Post
    What are your stats? I would go a 50 30 20 split. 50 protein 30 carbs 20 fat. And your food choices aren't the best. Drop the milk, thighs even alot of the peanut butter. Add oats in more. Chicken breast or other lean meats. And add in veg.
    77kg 16% BF and i added brocoli before but now adays whenever i would go shopping for brocoli it would have alot of yellow spots on it showing it is rotting so there is no vegetable atm i can buy :/ any suggestions

  4. #4
    aussie made's Avatar
    aussie made is offline Associate Member
    Join Date
    Feb 2010
    Location
    australia
    Posts
    272
    Where do u live? Lol. Any green veg. Only eat lean meats. Thighs and drumsticks are no good. Your tdee is 2130. To cut minus 500. Do the 50 30 20 split and u will cut well.

  5. #5
    RajaSultan's Avatar
    RajaSultan is offline Associate Member
    Join Date
    Oct 2012
    Location
    i m 12 and wat is this?
    Posts
    315
    Quote Originally Posted by aussie made View Post
    Where do u live? Lol. Any green veg. Only eat lean meats. Thighs and drumsticks are no good. Your tdee is 2130. To cut minus 500. Do the 50 30 20 split and u will cut well.
    ??? i just calculated from a cutting thread on this site and it was 2903. and i live in hong kong lol i go to the market near my home so probably missing out a few stuff and i changed it now it's 50 30 20 :s ... i just bought a supply of chicken drumsticks with thighs lol i guess i have to finish it before moving to breasts :/

    http://forums.steroid.com/nutrition-...penditure.html

  6. #6
    RajaSultan's Avatar
    RajaSultan is offline Associate Member
    Join Date
    Oct 2012
    Location
    i m 12 and wat is this?
    Posts
    315
    made a few more changes to the diet is it good enough now???
    Attached Thumbnails Attached Thumbnails a good diet for cutting 40 40 20??-diet.jpg  

  7. #7
    aussie made's Avatar
    aussie made is offline Associate Member
    Join Date
    Feb 2010
    Location
    australia
    Posts
    272
    That tdee is way off. Best way to find out is lbm x 15. Your 142 lean body mass. That's 2130. Then minus 500 calories. Your eating to much at 2900. Im 79 kg 12% fat. And I eat around 2800

  8. #8
    aussie made's Avatar
    aussie made is offline Associate Member
    Join Date
    Feb 2010
    Location
    australia
    Posts
    272
    To cut weight have around 50g fats. Around 100 to 120 carbs. Then rest protein. 230-240 grams. Bring u around 1800 cals

  9. #9
    RajaSultan's Avatar
    RajaSultan is offline Associate Member
    Join Date
    Oct 2012
    Location
    i m 12 and wat is this?
    Posts
    315
    Quote Originally Posted by aussie made View Post
    That tdee is way off. Best way to find out is lbm x 15. Your 142 lean body mass. That's 2130. Then minus 500 calories. Your eating to much at 2900. Im 79 kg 12% fat. And I eat around 2800

    DK. That thing actually helped me out while bulking and well, the one your showing is making my calorie intake a little too low because when i was bulking i would eat 3000 calories a day. I guess i have to ask marcus lol or BIB

  10. #10
    Java Man's Avatar
    Java Man is offline Known Troll
    Join Date
    Dec 2012
    Location
    The Matrix
    Posts
    4,327
    50 40 10 does it for me. 20% is a lot of fat to eat if youre trying to cut weight. Your body already stores fat converted from unused carbohydrates.

  11. #11
    aussie made's Avatar
    aussie made is offline Associate Member
    Join Date
    Feb 2010
    Location
    australia
    Posts
    272
    They will say same thing but ask anyway, you need to read cutting 101 by gb. You will learn alot

  12. #12
    Java Man's Avatar
    Java Man is offline Known Troll
    Join Date
    Dec 2012
    Location
    The Matrix
    Posts
    4,327
    Quote Originally Posted by RajaSultan View Post
    DK. That thing actually helped me out while bulking and well, the one your showing is making my calorie intake a little too low because when i was bulking i would eat 3000 calories a day. I guess i have to ask marcus lol or BIB
    I have to eat 4500 to 4900 cal per day just to maintain 225lbs at 43yo. That's not from a calculation or chart. That's my true maintenance val based on experience and experimentation. Others can do it with 2000. Just saying this to show that everyone is vastly different.

  13. #13
    RajaSultan's Avatar
    RajaSultan is offline Associate Member
    Join Date
    Oct 2012
    Location
    i m 12 and wat is this?
    Posts
    315
    Quote Originally Posted by aussie made View Post
    They will say same thing but ask anyway, you need to read cutting 101 by gb. You will learn alot
    link?? can't find it

  14. #14
    aussie made's Avatar
    aussie made is offline Associate Member
    Join Date
    Feb 2010
    Location
    australia
    Posts
    272
    In the stickies. Dieting 101. Cutting. It's down the page more

  15. #15
    RajaSultan's Avatar
    RajaSultan is offline Associate Member
    Join Date
    Oct 2012
    Location
    i m 12 and wat is this?
    Posts
    315
    Quote Originally Posted by aussie made View Post
    In the stickies. Dieting 101. Cutting. It's down the page more
    that was made by admin ... written by GB and that is where i calculated my TDEE it gives a link to show how to calculate
    Last edited by RajaSultan; 06-17-2013 at 12:08 AM.

  16. #16
    aussie made's Avatar
    aussie made is offline Associate Member
    Join Date
    Feb 2010
    Location
    australia
    Posts
    272
    Sorry your right. I red unofficial how to cut. And dieting 101. Lean bulking.

  17. #17
    RajaSultan's Avatar
    RajaSultan is offline Associate Member
    Join Date
    Oct 2012
    Location
    i m 12 and wat is this?
    Posts
    315
    Quote Originally Posted by aussie made View Post
    Sorry your right. I red unofficial how to cut. And dieting 101. Lean bulking.
    wait?? now i am confused

  18. #18
    RajaSultan's Avatar
    RajaSultan is offline Associate Member
    Join Date
    Oct 2012
    Location
    i m 12 and wat is this?
    Posts
    315
    wtf this is so annoying cutting is the world's most difficult thing to do ... scared of losing muscles with fat ... so many formula's been editing my diet for the past 1.5 hour :/ ughhhh i guess i have to pay josef rakich for the personal training after all ..... $167 flying away


    LBM calculator diet .... da fuq.jpg

    GB STICKY DIET ..... diet.jpg
    Attached Thumbnails Attached Thumbnails a good diet for cutting 40 40 20??-da-fuq.jpg   a good diet for cutting 40 40 20??-diet.jpg  
    Last edited by RajaSultan; 06-17-2013 at 12:25 AM.

  19. #19
    Back In Black's Avatar
    Back In Black is offline Beach Bodybuilder ~Elite-Hall of Fame~
    Join Date
    Mar 2006
    Location
    Blighty
    Posts
    17,186
    We're you gaining at 300o cals? If so, by how much per week?
    NO SOURCES GIVEN

  20. #20
    RajaSultan's Avatar
    RajaSultan is offline Associate Member
    Join Date
    Oct 2012
    Location
    i m 12 and wat is this?
    Posts
    315
    Quote Originally Posted by Back In Black View Post
    We're you gaining at 300o cals? If so, by how much per week?
    idk but i stopped gaining at 78.5 kg when i was on 3000 calories and i didn't really notice how much per week when i was bulking i would check after 4-5 weeks like 1.5 kg gain or 2kg

    started my bulk in january was at 68.5 - 69kg when i started dnt really remember now (sorry i got bad memory i always forget things which i don't really concentrate on)
    Last edited by RajaSultan; 06-17-2013 at 07:53 AM.

  21. #21
    Back In Black's Avatar
    Back In Black is offline Beach Bodybuilder ~Elite-Hall of Fame~
    Join Date
    Mar 2006
    Location
    Blighty
    Posts
    17,186
    Well, if you weren't gaining at 3000 then that indicates it is a maintenance amount for you. Drop calories by 300 from there and increase your cardio.

    230g pro
    300g carbs
    60g fat

    See how you go with that, you have a fast metabolism you should get away with higher carbs. Aim to lose slowly, only 1lb per week.

    There are more options than broccoli for veg. Plus, you should be able to get frozen veg.
    RajaSultan likes this.
    NO SOURCES GIVEN

  22. #22
    RajaSultan's Avatar
    RajaSultan is offline Associate Member
    Join Date
    Oct 2012
    Location
    i m 12 and wat is this?
    Posts
    315
    Quote Originally Posted by Back In Black View Post
    Well, if you weren't gaining at 3000 then that indicates it is a maintenance amount for you. Drop calories by 300 from there and increase your cardio.

    230g pro
    300g carbs
    60g fat

    See how you go with that, you have a fast metabolism you should get away with higher carbs. Aim to lose slowly, only 1lb per week.

    There are more options than broccoli for veg. Plus, you should be able to get frozen veg.

    already started HIIT cardio on sunday going to do it again today and on thursday

    my cutting is like this

    1st week 3x HIIT

    after 2nd week starts 2x HIIT a week

    and i seriously don't think carbs wud be a good idea :s they bloat too much cuz i wud b goin out for work

    and doing a 12 week cut only hoping to go from 17% BF to 12% if its possible or even lower really tired of seeing my upper abs only

    following this guide for cutting

    EDIT: had to remove it cuz of rules
    Last edited by RajaSultan; 06-18-2013 at 11:14 PM.

  23. #23
    Back In Black's Avatar
    Back In Black is offline Beach Bodybuilder ~Elite-Hall of Fame~
    Join Date
    Mar 2006
    Location
    Blighty
    Posts
    17,186
    Why ask then?
    RajaSultan likes this.
    NO SOURCES GIVEN

  24. #24
    RajaSultan's Avatar
    RajaSultan is offline Associate Member
    Join Date
    Oct 2012
    Location
    i m 12 and wat is this?
    Posts
    315
    Quote Originally Posted by Back In Black View Post
    Why ask then?
    just wanted to make sure if i was doing everythng right i am new to bulk and cut like you know and i don't want to risk losing any muscles and thank you for telling me about stuff cuz i was kinda confused after this thread people telling me different formula's so i did need an expert here

  25. #25
    skaz915 is offline Member
    Join Date
    Jun 2013
    Location
    NY
    Posts
    513
    I can't even imagine what boiled chicken taste like, probably worse than dog shit. Grilling is the way to go with chicken

  26. #26
    --->>405<<---'s Avatar
    --->>405<<--- is offline Elite-AR-Hall of Famer
    Join Date
    Sep 2011
    Posts
    12,819
    raja u need to edit the link out of ur post # 22 and read the rules

  27. #27
    Sociabear is offline Junior Member
    Join Date
    Jan 2013
    Posts
    92
    Just to add my 2 cents everyone is different.
    I'm prepping for a show ATM and I started with 40% prot 40% carbs 20% fat. Soo 300/300/50ish.
    I lost 25lbs in 7 weeks. Way to fast. I have had to up my carb intake too 500-600 on training days and I'm losing fat and holding my weight better and not going flat.

    Morale. You really have to play with different approaches. Like me with a keto diet. I lose so much lean tissue it's disgusting. I have to eat carbs.


    Edit: this is more from a show prep perspective but find the carbs that fill your muscles out. For instance white Potatos or anything high gi reall (alot of guys use high gi carbs to fill out)make me watery , Ezekiel bread and oatmeal make my veins and muscles pop. It's just a big experiment of learning your body.
    Last edited by Sociabear; 06-18-2013 at 07:18 PM.

  28. #28
    RajaSultan's Avatar
    RajaSultan is offline Associate Member
    Join Date
    Oct 2012
    Location
    i m 12 and wat is this?
    Posts
    315
    Quote Originally Posted by skaz915 View Post
    I can't even imagine what boiled chicken taste like, probably worse than dog shit. Grilling is the way to go with chicken
    put boiled chicken in the water and then do this

    cut 1 green pepper (throw the seeds away)
    add 1 teaspoon chilli powder,turmeric powder,half teaspoon salt,
    then mash 2-3 pieces of garlic and then let it cook for .. (depends on how big the chicken is)


    the taste isn't that bad it's actually quite good

    Quote Originally Posted by --->>405<<--- View Post
    raja u need to edit the link out of ur post # 22 and read the rules
    what seems to be the problem it's just a guide not some advertisement
    Last edited by RajaSultan; 06-18-2013 at 11:17 PM.

  29. #29
    RajaSultan's Avatar
    RajaSultan is offline Associate Member
    Join Date
    Oct 2012
    Location
    i m 12 and wat is this?
    Posts
    315
    Quote Originally Posted by --->>405<<--- View Post
    raja u need to edit the link out of ur post # 22 and read the rules
    what seems to be the problem it's just a guide not some advertisement

    Quote Originally Posted by Sociabear View Post
    Just to add my 2 cents everyone is different.
    I'm prepping for a show ATM and I started with 40% prot 40% carbs 20% fat. Soo 300/300/50ish.
    I lost 25lbs in 7 weeks. Way to fast. I have had to up my carb intake too 500-600 on training days and I'm losing fat and holding my weight better and not going flat.

    Morale. You really have to play with different approaches. Like me with a keto diet. I lose so much lean tissue it's disgusting. I have to eat carbs.


    Edit: this is more from a show prep perspective but find the carbs that fill your muscles out. For instance white Potatos or anything high gi reall (alot of guys use high gi carbs to fill out)make me watery , Ezekiel bread and oatmeal make my veins and muscles pop. It's just a big experiment of learning your body.

    idk i will try this diet first then probably add carbs (white rice is my only way of carb intake)

    Last edited by RajaSultan; 06-18-2013 at 11:20 PM.

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •