4 Attachment(s)
Threw in some back pics and comp shots
My cutting diet is not as structured as most, I basically go from force feeding myself when bulking to gradually reducing my food intake. I slowly cut down on all unhealthy food and then start reducing my carbs, I can go as low as 60g of carbs per day. I have a refeed meal every 5 days but nothing crazy.
I aim for around 40g of protein every 2-3 hours, besides that I dont count calories unless I'm preparing for a comp in which case I also count carbs, but all this is done in my head not on paper. I keep fats to a minimum only including in my last 1 or 2 meals of the day in small quantities and obviously increase my vegetable intake when dieting to help curve the hunger.
I've got various records of different diet structures I've followed but they are all based around the above format. The main difference is whether I am dieting for summer or for a comp and how far into my comp prep I am, as towards the end I am basically living off white meat, egg whites and salad.
That's about it, no more thought goes into iot than that.
Additionally I tend to diet for no more than 10 weeks, I actually prepared for my second comp in just 8 weeks. I do cardio in the mornings when competing, I tend to have approx 10g of whey protein with water and a couple of egg whites before jogging for 30-45 mins.
If I'm not competing I find I can diet quite well without cardio, especially for the first half of the dieting phase. During the first half I also have no problems dining out here and there and so long as most of my meals are healthy can snack here and there on small tasty food items. In the 4-5 weeks before competing I tend to be a lot more strict with what I eat. I try to eliminate all snacking and stick to the main meals with nothing in between. At other times I'll grab a hand full of cereal, nuts or a lean meat at various intervals throughout the day when the urge takes me. If it's towards the start of my diet even small chocolates are ok so long as it's only once or twice a day.
An off the top of my head approximate example of my day during the semi serious dieting:
7am - Wake Up for Pre-Cardio Snack
2 egg whites - scrambled (in the microwave)
10g whey (straight in my mouth)
7.30am
Jog for 30 mins
8.15
4 egg whites - scrambled (in the microwave)
20g whey with low fat milk and water
1 piece wholemeal toast (carbs in me so I can concentrate at uni)
9am-11.45am
Uni lecture
12pm - Snack)
Varies (i.e a small low carb protein bar and low fat coffee with artificial sweeter)
12.15am-1.15
Uni lecture
1.30pm
Chicken and egg salad (approx 40g protein)
4pm
120g chicken with salad
5pm - Snack
10g whey powder (straight in mouth)
6.30pm - Pre Workout meal
100g tuna
1/2 piece whole meal toast
10g whey (straight in mouth)
8.30 (Post Workout Meal)
100g kangaroo meat
Vegies
10.30
1 egg and
4 egg whites - scrambled (in microwave)
10g whey (straight in mouth)
5ml flaxseed oil
11pm - Bed Time
3am - Mid Seep Snack
80g chicken
vegies