New cut down diet

[thedoctordavo]

Alright guys I'm starting a diet based off of all the great information I've found in here about cutting.

My stats:

6'2"
212lbs
25% bf
20 years old


I'll be eating about 2500 cals a day and trying to get 300g protien 100g carbs and 40g of fat.

I'll be lifting 3 days a week, and doing cardio 5 days a week for 30 minutes twice a day.

I know I didn't post alot of specifics, so it would be hard to help me fine tune my plan, but if anyone see's any glaring mistake I made I'd appreciate the help. Also I'll keep this thread updated with my progress.

Thanks for the help and encouragement guys.

[1buffsob]

300g protein = 1200 cals (1g=4cals)
100g carbs = 400 cals (1g=4cals)
40g fat = 360 cals (1g=9cals)

Total cals 1960

That seems like a glaring mistake. Also, bump the workouts to 4 times a week, make the cardio for 45-60 min on empty stomach (not 2X30mins), and post your diet so we can give you some real help.

1buffsob

[cdtt]

Circuit training is your new best friend.

Quick, effective and the best of both worlds. Anyone who tells you circuit training is for pussies simply can't do it.

I'm a big fan of circuit training for many reasons...

1) Increase your heart rate tremendously mimicing and often times harder then cardio

2) Stimulates muscle while getting the benefits of fat burning

3) Short in duration and intense

4) I've noticed that any sport I play I have become extremely effective

In today's world, somedays you just can't kick in an hour of cardio and a workout.

Circuit training can take anywhere from 20-40 mins and does the job tremendously.

[1buffsob]

Circuit training is your new best friend.

Quick, effective and the best of both worlds. Anyone who tells you circuit training is for pussies simply can't do it.

I'm a big fan of circuit training for many reasons...

1) Increase your heart rate tremendously mimicing and often times harder then cardio

2) Stimulates muscle while getting the benefits of fat burning

3) Short in duration and intense

4) I've noticed that any sport I play I have become extremely effective

In today's world, somedays you just can't kick in an hour of cardio and a workout.

Circuit training can take anywhere from 20-40 mins and does the job tremendously.

I don't agree with what you've said. Circuit training in itself does not directly burn fat. Anaerobic exercise uses glycogen/glucose for fuel, not fat. So it will not burn fat directly like cardio would at 65%-70% HR on an empty stomach. Also, best of both worlds is far from true. Some people respond to circuit training, others don't. It has it's place, but for doctordavo, I believe 4 workouts per week and cardio seperate would be much more effective.

1buffsob

[cdtt]

I don't agree with what you've said. Circuit training in itself does not directly burn fat. Anaerobic exercise uses glycogen/glucose for fuel, not fat. So it will not burn fat directly like cardio would at 65%-70% HR on an empty stomach. Also, best of both worlds is far from true. Some people respond to circuit training, others don't. It has it's place, but for doctordavo, I believe 4 workouts per week and cardio seperate would be much more effective.

1buffsob

I respect your opinion but from my point of view, and what has worked for me and some of my past clients with busy schedules, is in fact circuit training.

In terms of circuit training not burning fat while training, true. However, the benefits of fat burning post workout are what really counts in this case. When I circuit train I still stick to the heavy iron basics. Bench, deads, squats and cleans are all in there.

Have you ever tried doing a set of 20 rep bench with 135lbs and 20 rep deadlift with 225lbs followed up by 95lb hang cleans! If that shit doesn't get your heart rate going, you're an animal.

[1buffsob]

I respect your opinion but from my point of view, and what has worked for me and some of my past clients with busy schedules, is in fact circuit training.

In terms of circuit training not burning fat while training, true. However, the benefits of fat burning post workout are what really counts in this case. When I circuit train I still stick to the heavy iron basics. Bench, deads, squats and cleans are all in there.

Have you ever tried doing a set of 20 rep bench with 135lbs and 20 rep deadlift with 225lbs followed up by 95lb hang cleans! If that shit doesn't get your heart rate going, you're an animal.

That is exactly my point. If you seperate the two, you greatly increase your results. Working out helps build/maintain muscle and raises your metabolism, in turn, helping to burn more fat. Cardio on an empty stomach directly burns fat. It's a double wammy baby.

Novastepp's approach is good for a change of pace. However, I would never make it a regular routine. I've done it about the same way Novastepp did, but only to shock my body if it hasn't been progressing like I wanted it. Like I said, it has it's place.

1buffsob

[novastepp]

i agree with that buff son of a b*tch

[1buffsob]

Haha, how you been novastepp?

1buffsob

[novastepp]

Haha, how you been novastepp?

1buffsob

rockin' and rollin' my man...

"now that's Right On!"

[novastepp]

i will say that some full body workouts have helped me on my cutters. but only like 1-2 sets per body part, 3 days a week. 2 sets for big muscles, 1 set for smaller ones. i have to allow my body time to recover in a couple days. it has helped me but, specific circuit training i don't know.

[thedoctordavo]

Thanks for the advice and when I went back over it your right my calories was a misprint my diet came out to 2050 not 2500, lol. Heres my meal plan.

1st Meal:
1 slice whole wheat toast
1 Tbsp Natural Peanutbutter
Low carb Protien shake

2nd Meal:
2 can's on tuna with ff ketsup and cellery

3rd meal: PWO
Low Carb Protien shake
1 cup rolled oats with cinnimon

4th meal:
2 more can's of tuna with ketsup and cellery

5th meal:
8oz lean chicken breast
1-2 cups of brussel sprouts

6th meal:
8 egg whites
1 slice of wheat toast
1 TBSP peanutbutter

Totals:
2050 Cals, 300g Protien, 108g Carbs, 43g Fat

Any feedback on my little plan would be greatly appreciated too, thanks.

[1buffsob]

Need to work on that diet bro. Don't mix your fats and carbs, so scratch the PB sandwiches. So take the fat outta meal 1, making it a solid pro/carb. Meal 2 needs fats. Here, let me give you an example.

Meal 1: Pro/carb
Meal 2: Pro/fat
W/O
Meal 3: PWO shake or meal
Meal 4: Pro/carb or pro fat depending on macros.
Meal 5: Pro/fat
Meal 6: pro/fat

This should help you. Try going with this type of format and post the new diet.

1buffsob

[thedoctordavo]

Thanks man, I'll work out a revised one based off of that.

[1buffsob]

1buffsob

[novastepp]

yeah i should add that i do that workout for no longer than 3 (maybe) 4 weeks. it is a great way to start or end a cardio spree. but alas, diet is the ultimate fat burner. great advise from Buff too.

[1buffsob]

yeah i should add that i do that workout for no longer than 3 (maybe) 4 weeks. it is a great way to start or end a cardio spree. but alas, diet is the ultimate fat burner. great advise from Buff too.

I like circuit training the first couple of weeks into my cutting, or when my training stagnates. My body gets used to it quick though, and won't progress after 2-3 weeks, so I switch it back up to my normal style. So I feel you there novastepp. Also, it just feels wrong to hit that many body parts in less than 45 minutes. I've never gotten sore from circuit training either.

1buffsob

[thedoctordavo]

Revised Diet:

meal 1:
ProShake
1 cup oats

meal 2:
2 can's Tuna
1 Tbsp PB

meal 3: PWO
Proshake

Meal 4:
8 eggwhites
2 slices wheat toast

Meal 5:
8oz chicken
brussel sprouts

Meal 6:
2 cans tuna
1tbsp PB

Switched it up a bit, hopefully thats better. If not then maybe my aim of 300g pro, 100g carb, 40g fat isn't what it needs to be at?

[1buffsob]

Revised Diet:

meal 1:
ProShake
1 cup oats Looks good.

meal 2:
2 can's Tuna
1 Tbsp PB Good!

meal 3: PWO
Proshake Carbs??

Meal 4:
8 eggwhites
2 slices wheat toast Drop some of the protein outta meal 5 and add more here.

Meal 5:
8oz chicken
brussel sprouts Refer to ^^^

Meal 6:
2 cans tuna
1tbsp PB

Switched it up a bit, hopefully thats better. If not then maybe my aim of 300g pro, 100g carb, 40g fat isn't what it needs to be at?

In bold. Also, try to keep the protein amounts relatively close in each meal. If you can find the total macros for each meal, that would be helpful. Also, I'd up the EFA's a bit. Look into flax oil.

1buffsob

[thedoctordavo]

Thanks for all the help with that, I'll be going out of town until monday tommorow morning but when I get back I'll start up and post a journal thread for it also incase anyone wanted to have a look.