New to cutting

[Welshguy1]

So this is my first thread... Iv been floating around for a while and decided I would finally ask for some help from you proffesionals while I have alot of times on my hands to sculpt my body...

I'm Currently 6" and around 200 lbs... I would say around 40% body fat but have no clue to be honest... My fat is spread out very well because nobody ever belives Im 14st.

On the 8th of december Im going to germany for 2 months and while Im there Im hoping to make a transformation to suprise some friends... But will continue with the diet until Im happy.
Iv searched the forum but I would really like a diet tailored for me.

I would also like some information on PWO and Preworkout meals if possible... I have access to protein shakes where needed and Im open to any other supplement suggestions.

Thanks guys lookin forward to any replies.

Edit: Im also willing to eat almost anything but please keep it simple where possible.

Edit 2: I know this belongs in the workout section but should I do my cardio in the mornin or afternoon? And fast or slow?

[LionsGate]

So this is my first thread... Iv been floating around for a while and decided I would finally ask for some help from you proffesionals while I have alot of times on my hands to sculpt my body...if you have been lurking around you would know a post like this wont get much attention or help

I'm Currently 6" and around 200 lbs... I would say around 40% body fat but have no clue to be honest this puts you at 120lbs lean. doubt it... My fat is spread out very well because nobody ever belives Im 14st.

On the 8th of december Im going to germany for 2 months and while Im there Im hoping to make a transformation to suprise some friends you want a diet to take with you to surprise them when you get back?... But will continue with the diet until Im happy.
Iv searched the forum but I would really like a diet tailored for me. wont happen. look at the hundreds of other diets. use them as a template. do some research for your tdee and bmr etc. list your goals stats and put together something for your own needs. then post it for critique.

I would also like some information on PWO and Preworkout meals if possible... I have access to protein shakes where needed and Im open to any other supplement suggestions.

Thanks guys lookin forward to any replies.

Edit: Im also willing to eat almost anything but please keep it simple where possible.

Edit 2: I know this belongs in the workout section but should I do my cardio in the mornin or afternoon? And fast or slow?

the reason you have not gotten any responses is because you have not made any effort.

nobody's going to put in the work to structure something for you. you need to do some of your own research. then post something halfway feasible to critique. if your not willing to do that, let this post die. no offense.

[ArmedHammerd]

So this is my first thread... Iv been floating around for a while and decided I would finally ask for some help from you proffesionals while I have alot of times on my hands to sculpt my body...

I'm Currently 6" and around 200 lbs... I would say around 40% body fat but have no clue to be honest... My fat is spread out very well because nobody ever belives Im 14st.

On the 8th of december Im going to germany for 2 months and while Im there Im hoping to make a transformation to suprise some friends... But will continue with the diet until Im happy.
Iv searched the forum but I would really like a diet tailored for me.

I would also like some information on PWO and Preworkout meals if possible... I have access to protein shakes where needed and Im open to any other supplement suggestions.

Thanks guys lookin forward to any replies.

Edit: Im also willing to eat almost anything but please keep it simple where possible.

Edit 2: I know this belongs in the workout section but should I do my cardio in the mornin or afternoon? And fast or slow?

if ur 6 foot and 200 pounds u r not anywhere near 40% bodyfat u r way off post a pic and im sure alot of people will agree with me on this hell it wouldnt take much for u to cut i would b worrying about bulikng if i were u

[Twist]

So this is my first thread... Iv been floating around for a while and decided I would finally ask for some help from you proffesionals while I have alot of times on my hands to sculpt my body...

I'm Currently 6" and around 200 lbs... I would say around 40% body fat but have no clue to be honest... My fat is spread out very well because nobody ever belives Im 14st.

On the 8th of december Im going to germany for 2 months and while Im there Im hoping to make a transformation to suprise some friends... But will continue with the diet until Im happy.
Iv searched the forum but I would really like a diet tailored for me.

I would also like some information on PWO and Preworkout meals if possible... I have access to protein shakes where needed and Im open to any other supplement suggestions.

Thanks guys lookin forward to any replies.

Edit: Im also willing to eat almost anything but please keep it simple where possible.

Edit 2: I know this belongs in the workout section but should I do my cardio in the mornin or afternoon? And fast or slow?

Yea you are probably not 40% but maybe you are fat or skinny fat idk. anyway you need cardio on an empty stomach, no high glycemic carbs, a good training program, and a low calorie diet. Let's start with that.

the reason you have not gotten any responses is because you have not made any effort.

nobody's going to put in the work to structure something for you. you need to do some of your own research. then post something halfway feasible to critique. if your not willing to do that, let this post die. no offense.

X2

if ur 6 foot and 200 pounds u r not anywhere near 40% bodyfat u r way off post a pic and im sure alot of people will agree with me on this hell it wouldnt take much for u to cut i would b worrying about bulikng if i were u

Clean eating and cardio would be neither a bulk or a cut and he would gain muscle and lose fat; better solution IMO.

[Welshguy1]

Ok so I actually read through the "Cutting Stickey" And guess what... They have stuff about cutting haha Im going to use the diet from the stick with tweeks

Cardio (30 Min jog/run) On a empty stomach

Meal 1 (7am):
2 Whole eggs (Boiled), 1/2 cup oatmeal

Meal 2 (9am):
Protein shake/Egg whites(2 tbsp flax)

Meal 3 (12am):
Veggies and Chicken breast

Workout (1-2pm)

Meal 4:
PWO Nutrition - Protein shake + Brown rice or Oats...

Meal 5 (5pm):
Veggies, Chicken breast 1/2 cup Brown rice

Meal 6 (8 or 9pm):
Shake with Flax

Does this look ok?

Chicken may also be substituted for a Lean german meat which is more readily available where I will be living.

[jpt1341]

can someone explain why everyone stresses to do cardio on an empty stomach?

also, what are the benefits of carbs right after your workout? i would figure the less carbs the better late in the day after you work out... but i know little about nutrition, trying to learn! lol

[Welshguy1]

can someone explain why everyone stresses to do cardio on an empty stomach?

also, what are the benefits of carbs right after your workout? i would figure the less carbs the better late in the day after you work out... but i know little about nutrition, trying to learn! lol

I would have thought the same... Infact I would think Carbs were more important pre workout for energy and so your not burning away muscle but apparently you have to re-fill ur glycogen stores or something after a grueling workout.... Thats what Iv read anyway

[LionsGate]

Ok so I actually read through the "Cutting Stickey" And guess what... They have stuff about cutting haha Im going to use the diet from the stick with tweeks

Cardio (30 Min jog/run) On a empty stomach

Meal 1 (7am):
2 Whole eggs (Boiled), 1/2 cup oatmeal this wont break any fast. not enough food.

Meal 2 (9am):
Protein shake/Egg whites(2 tbsp flax) solid food added with veg and efa

Meal 3 (12am):
Veggies and Chicken breast complex carb needed

Workout (1-2pm)
cardio for 20-40min can be added here
Meal 4:
PWO Nutrition - Protein shake + Brown rice or Oats..

Meal 5 (5pm):
Veggies, Chicken breast 1/2 cup Brown rice perhaps top or someone can correct me here, but i think there are better complex carb choices than brown rice.

Meal 6 (8 or 9pm):
Shake with Flax casien protein and efas for the slow digesting benefit while u sleep.

Does this look ok? meh. make some changes. my bold points are just to help you comprise something more realistic. you will get dozens of diff opinions here.

Chicken may also be substituted for a Lean german meat which is more readily available where I will be living.

well you proved me wrong.

that sticky is fairly old. but still a good reference for meal timing at least.

first thing i see is to many shakes. not enough food. poor cominations etc. always combine an energy source (complex carbs or efas) with your protein choices.

first off:

find out your tdee then list those the mentioned foods above with the macro nutrients per meal.

for ex:

cals/pro/fat/carbs

348/50/8/19 meal #1 etc

then add up the total of each meal, (fitday.com is a good site to track cals) for overall cals/pro/fat/carbs


its cals in vs cals out. u need to know how many cals you burn each day(tdee). then the diet needs to be less than what you expend. shoot for a 500-800cal a day deficit. for a quick reference multiply your weight by 10-11. this will be a close estimate.

also what helps a lot of people is to find out WHY you are eating something.

and WHY you are eating it at a certain time.

why veggies? why efas? you have to understand the effects of the food and their purpose for your goals. learn your food.

[LionsGate]

can someone explain why everyone stresses to do cardio on an empty stomach? do a search here or google. tons of info on it

also, what are the benefits of carbs right after your workout? i would figure the less carbs the better late in the day after you work out... but i know little about nutrition, trying to learn! lol

pwo nutrition is always debated as well as post cardio nutrition. some swear pro/efas some do pro/complex carbs, others pro/fruit, some do reg meals and no shake. some even take complex carbs before bed.. it all depends what works for you in relation to your goals.

[gcguiness]

Great info, I have alot to learn.....

[Damienm05]

Clean eating and cardio would be neither a bulk or a cut and he would gain muscle and lose fat; better solution IMO.

This.

[Welshguy1]

Ok so from what I could find Cashew nuts have the highest % of EFAs so How much would I need to eat? A handfull or more?

[Welshguy1]

So This is the new diet with the advice Ugly gave me... Lookin for more critique where possible.

Cardio (30 Min jog/run) On a empty stomach

Meal 1 (7am):
2 Whole eggs (Boiled), 1 cup of oatmeal (I think thats quite a bit)

Meal 2 (9am):
Lean meat with 1 cup of veggies
Handfull of Cashew nuts
(2 tbsp flax)

Meal 3 (12am):
Veggies and Chicken breast with 1 cup of brown rice.

Workout (1-2pm)

Meal 4:
PWO Nutrition - Protein shake + Brown rice + Cashew nuts

Meal 5 (5pm):
Veggies, Chicken breast 1 cup Brown Rice (Looking for better complex carb choice)

Meal 6 (8 or 9pm):
Casien Shake with Cashew nuts

Chicken may also be substituted for a Lean german meat which is more readily available where I will be living.

[Welshguy1]

Anyone know a better source of EFAs than cashew nuts? Because I cant see myself eating these all the time.

[POPS]

So This is the new diet with the advice Ugly gave me... Lookin for more critique where possible.

Cardio (30 Min jog/run) On a empty stomach

Meal 1 (7am):
2 Whole eggs (Boiled), 1 cup of oatmeal (I think thats quite a bit)ADD 4-5 EGGWHITES AND MAYBE DROP THE OATS TO A HALF CUP

Meal 2 (9am):
Lean meat with 1 cup of veggies
Handfull of Cashew nuts
(2 tbsp flax)

Meal 3 (12am):
Veggies and Chicken breast with 1 cup of brown rice.HAVE A SWEET POTATOE INSTEAD OF RICE

Workout (1-2pm) ARE YOU USING BCAAS? HERE IS A GREAT TIME. PERSONALLY I SIP ON THEM WHILE TRAINING.

Meal 4:
PWO Nutrition - Protein shake + Brown rice + Cashew nutsiF YOURE CUTTING I WOULD DROP THE RICE AND JUST HAVE PRO/FATS
Meal 5 (5pm):
Veggies, Chicken breast 1 cup Brown Rice (Looking for better complex carb choice)HAVE 2 CUPS OF BROCCOLI INSTEAD OF RICE

Meal 6 (8 or 9pm):
Casien Shake with Cashew nuts

Chicken may also be substituted for a Lean german meat which is more readily available where I will be living.

Heres my 2 cents.

[Twist]

can someone explain why everyone stresses to do cardio on an empty stomach?

also, what are the benefits of carbs right after your workout? i would figure the less carbs the better late in the day after you work out... but i know little about nutrition, trying to learn! lol

cardio drains your energy sources, when your energy is drained your body uses fat. so the goal is to make your body in need of energy so that it burns more fat. in the morning your body used all of the energy so if you do work in the morning, you are burning more fat, and then continue to burn more fat throughout the day.

For people trying to lose weight (with a high bodyfat) I recommend weight training in the morning because (although unclear how much) food that is consumed during the rest of the day is used to replenish the body; and not stored as fat.

I would have thought the same... Infact I would think Carbs were more important pre workout for energy and so your not burning away muscle but apparently you have to re-fill ur glycogen stores or something after a grueling workout.... Thats what Iv read anyway

You are somewhat right. Complex carbs and proteins and efas are used preworkout to help give the body nutrients during. I always tell people to use steak and veggies preworkout, but everyone seems to like drinking their meals. But once you do workout, IF you are worried about your body burning muscle (at a high bf - 15 and above - I wouldn't worry about it), you can EAT something to stop any catabolism.

pwo nutrition is always debated as well as post cardio nutrition. some swear
1. pro/efas
some do
2. pro/complex carbs, others
3. pro/fruit, some do
4. reg meals and no shake. some even take
5. complex carbs before bed.. it all depends what works for you in relation to your goals.

All of the above have certain goals in mind.
1. burn fat even after the workout
2. bulk (smart bulk)
3. bulk (dirty or 95% of the time, uneducated - find a pro who does this, I have never heard of one - although there probably is one)
4. all should do this but lets be realistic... there is not enough time
5. bulk or cut, and this is not a bad thing

Ok so from what I could find Cashew nuts have the highest % of EFAs so How much would I need to eat? A handfull or more?

depends on your desired calorie count and the amount in the nut.
use fitday.com

So This is the new diet with the advice Ugly gave me... Lookin for more critique where possible.

Cardio (30 Min jog/run) On a empty stomach
***HIIT
Meal 1 (7am):
2 Whole eggs (Boiled), 1 cup of oatmeal (I think thats quite a bit)
****more eggs for sure. not enough protein at all in this, kill the oats and use fat.

Meal 2 (9am):
Lean meat with 1 cup of veggies
Handfull of Cashew nuts
(2 tbsp flax)
****Sounds good to me.

Meal 3 (12am):
Veggies and Chicken breast with 1 cup of brown rice.
****Use veggies as carbs. make sure you are getting enough chicken

Workout (1-2pm)

Meal 4:
PWO Nutrition - Protein shake + Brown rice + Cashew nuts
****add cardio after workout, even if it is only 15 minutes. omit brown rice and use a better carb (veggies or a little sweet potato). Use fish as protein source if possible. If not then try to eat fish quickly after

Meal 5 (5pm):
Veggies, Chicken breast 1 cup Brown Rice (Looking for better complex carb choice)
****Veggies as carbs, only sweet potato if after workout. Veggies are best.

Meal 6 (8 or 9pm):
Casien Shake with Cashew nuts
****ok if cutting and at a high bf

Chicken may also be substituted for a Lean german meat which is more readily available where I will be living.
****by lean german meat you mean flesh of german people?

****look for the ****

I'm Currently 6" and around 200 lbs... I would say around 40% body fat but have no clue to be honest... My fat is spread out very well because nobody ever belives Im 14st.

just posted so I could keep track of stats.
POST a pic for accurate fat analysis.

Anyone know a better source of EFAs than cashew nuts? Because I cant see myself eating these all the time.

o3,6,9
extra virgin olive oil
put fish in your diet
steak is a good pro/fat meal for bedtime - add only a little evoo or ome ga to a lean cut and there you have it.

[Welshguy1]

Thanks for all the help... Ill try post a pic when I get home but no promises