You better take a look at my cutting diet, it took me ages.

[Sulixe]

THE STATS
5'9
206 lbs
16-17% BF

THE OBJECTIVE
200 lbs
8% BF


THE CUTTING CYCLE:
1-10 Test prop 100mg EOD (350mg/week)
1-10 Tren ace 150 mg EOD (500 mg/week)
5-10 Injectable winstrol 100mg EOD (350 mg/week)
clenbuterol, starting at 40mcg and ramping up

THE DIET

Meal 1: 500 ml egg white (Drank liquid) + 1/3 a cup oatmeal
P:63
C:30
F:3

Meal 2: 200g chicken breast + a carrot OR 1 cup vegetable juice
P:61
C:20
F:8

Meal 3: 2 cans tuna+ 2/3 of a cup cooked rice
P:63
C:30
F:1

WORKOUT

Postworkout nutrition: 70g whey in 300ml skim milk+ a banana
P:80
C:46
F:0

Meal 5: 200g chicken breast + a carrot OR 1 cup vegetable juice
P:61
C:20
F:8

Meal 6: 500 ml eggwhite (drank liquid) + 30 almonds
P:61
C:8
F:16


TOTAL:

2500 calories
Protein: 400g
Carbs: 150g
Fats: 40g

Supplements: Vitamin C, Multivitamin.

THE WORKOUT
Day 1: Chest/upper back
Day 2: Bicep/Tricep/Abs
Day 3: Shoulders/traps/abs
Day 4: Rest
Day 5: Upper back+Lower back
Day 6: Chest/Abs
Day 7: Rest
Day 8: Legs
Day 9: Rest

I burn 650 calories on the treadmill after every workout beside leg day, and on days off i go bicycling for about an hour.


Anything i can improve? Mainly worried about the diet part.

[Gucks]

i think the diet is spot on, the macros are perfect! only one thing 2 suggest in meal 6, egg whites are pretty fast absorbing and not a gr8 choice 4 last meal. beef/casein are much better.

i dont really like ur workout with the 9 day split...to each unto his own though :P if it works do it. good luck!

[matty burg]

I know I'm noob so i really shouldn't be questioning the pros, but, how come you have the eggs in liquid form?

Only because from what i've read and been told, there is a greater amount of protein absorbed from the eggs once they're cooked? Or is that something specific to a cutting diet?

Just curious!

[Nephets]

I would say most people drink the eggs for the sake of speed. No cooking, no cleaning and its much easier to drink that many eggs than to cook and eat them. Protein is the same in both forms as far as I know.

[Str8Jakked]

only one thing 2 suggest in meal 6, egg whites are pretty fast absorbing and not a gr8 choice 4 last meal. beef/casein are much better.

I agree, some Cottage Cheese with Peanut Butter is perfect in this situation.

[gbrice75]

There is slightly more bioavailability in cooked eggs vs. raw, however this is a minor detail that nobody really needs to be concerned with IMO.

[MR-FQ320]

I agree, some Cottage Cheese with Peanut Butter is perfect in this situation.

Absolutely 100% agree, 2 tbsp of PB and 300g of low fat cottage cheese, well thats my protocol anyway, although I am thinking of rotating with casein to see if there will be a difference.

[jtuner77]

I think you should break the workouts down to 4 days a week

M-BI/TRI
W-Chest
F-Back/Shoulders
S-Legs

[Twist]

THE STATS
5'9
206 lbs
16-17% BF

THE OBJECTIVE
200 lbs
8% BF


THE CUTTING CYCLE:
1-10 Test prop 100mg EOD (350mg/week)
1-10 Tren ace 150 mg EOD (500 mg/week)
5-10 Injectable winstrol 100mg EOD (350 mg/week)
clenbuterol, starting at 40mcg and ramping up

THE DIET

Meal 1: 500 ml egg white (Drank liquid) + 1/3 a cup oatmeal
P:63
C:30
F:3

Meal 2: 200g chicken breast + a carrot OR 1 cup vegetable juice
P:61
C:20
F:8

Meal 3: 2 cans tuna+ 2/3 of a cup cooked rice
P:63
C:30
F:1

WORKOUT

Postworkout nutrition: 70g whey in 300ml skim milk+ a banana
P:80
C:46
F:0

Meal 5: 200g chicken breast + a carrot OR 1 cup vegetable juice
P:61
C:20
F:8

Meal 6: 500 ml eggwhite (drank liquid) + 30 almonds
P:61
C:8
F:16


TOTAL:

2500 calories
Protein: 400g
Carbs: 150g
Fats: 40g

Supplements: Vitamin C, Multivitamin.

THE WORKOUT
Day 1: Chest/upper back
Day 2: Bicep/Tricep/Abs
Day 3: Shoulders/traps/abs
Day 4: Rest
Day 5: Upper back+Lower back
Day 6: Chest/Abs
Day 7: Rest
Day 8: Legs
Day 9: Rest

I burn 650 calories on the treadmill after every workout beside leg day, and on days off i go bicycling for about an hour.


Anything i can improve? Mainly worried about the diet part.

I am kinda off tonight but I don't think your goals are realistic... First of all, gaining while on 2500 cals at 200+ lbs is kinda unexpected. That's where the cycle comes in. But you want to gain about 11lbs of muscle and lose 8%bf? Not likely. I would choose a goal and stick to it, gain or lose. You could do a little of both but you can't gain 10lbs of muscle and lose 16lbs of fat...

If your avy is you, you don't look 17%. Can you post a pic? That would help with direction.


You also only work legs every 9 days... Just saying.

[Sulixe]

Yeah i know...but im running tren and ive heard its possible to still gain muscle and strength while cutting on tren. i most likely wont reach my goal but if i cut to 10% AND pack 5 lb of muscle ill be well happy.

In my avi that was last summer i was about 12-13%

[Twist]

Idk if I would expect to cut 7% bf and gain 5lbs of muscle, especially on 2,500 cals... It depends on how well you respond to aas I guess. Good luck

[slimshady01]

diets looks great, I would just try adding some greans to at least 3 meals. GReen beans, spinach or broccoli.

I know your doing the Veggy juice but i dont think that can replace real veggies.

[MR-FQ320]

lets talk hypothetically for a moment and use the OP as an example if we may ( sorry to hijack but it may help you), if the OP extended his cycle to say 16 weeks and split it into two halves could he do a cut and bulk in one go ? or is this unlikely in the time frame ?

I think so, starting at 206lbs less 10%= 180lbs, cut 20 lbs in 8 weeks thats 2.5 lbs of pure fat per week and then gain 20 lbs of pure muscle in another 8 weeks. I dont think any kind of stack is going to even begin to help[ you do that. you need more prep time, more patience, good luck, keep us all posted.