Holding muscle cutting fat diet please critique all macros provided.

[steveo_r33]

Hi Fellas!

Thanks to all those willing to help me in advance! this thread is great for help.

I have been preparing to begin cutting up. I am not using any steroids and don't intend to.

My age is 19 years. currently weigh 84kgs.

My body fat percentage i am guessing is around 12.6 - 13.8

I have included all supps and all information for you to easily critique and help me to adjust my diet.

Cardio will be 3hours per week ( 6 sessions of 30 minutes at 141.7 - 147 BPM)

can you guys please help me to perfect this? I am keeping my carbs up a little higher due to the fact that my genes are not so good for holding muscle unless i stick to my diet like a bible.

HENCE THE BCAAS

I look foward to hearing what you guys have to say!~

I have attached a word document which is my diet if any one feels they wish to edit it for me and re attach it or email it to me at [email protected]!

I know how many noobs annoy you guys trying to sponge info when they can search, although i have searched and come up with this and given as much info as i can to make it really easy for you to help me out.. cheers! check it out!

the word doc is much easier to read so just d /load it ! thanks again in advance!











CUTTING DIET GOAL:

PRO / CARB / FAT ( 280 / 150 / 90 )


3HRS BETWEEN ALL MEALS


WAKE UP:

SUPPLEMENTS BEFORE CARDIO:

• WATER
• MULTIVITAMINS
• ALA
• BCAA’S
• MUSCLE TECH THERMOGAIN
• MUSCLE TECH APLODAN /

30 MINUTES CARDIO HEART RATE 141.7 – 146 BPM

• (220 – 19 x 0.7 = 141.7 BPM)


MEAL 1 STRAIGHT AFTER CARDIO:
4 WEETBIX WITH LO FAT MILK

(15 / 51 / 4)

PROTEIN SHAKE W / LO FAT MILK + 0.5 TBSPN FLAXSEED OIL + 5GM GLUTAMINE

(40 / 11.5 / 11)


MEAL 2:

TUNA / SAMMON / CHICKEN SALAD / COTTAGE CHEESE OR 1 SLICES OF CRAFT FAT FREE CHEESE / SALAD.

(24 / 3 / 8)

MEAL 3:

TUNA SANDWHICH / 1 SLICES OF CRAFT FAT FREE CHEESE & SALAD.

BREAD USED: SOY AND LINSEED – NOBLE RISE

(34 / 34 / 8)




MEAL 4:

TUNA / SAMMON SALAD/ COTTAGE CHEESE OR 2 SLICES OF CRAFT FAT FREE CHEESE / SALAD:

(29 / 3 / 8)


SUPPLEMENTS BEFORE WORKOUT:
• WATER
• MUSCLE TECH THERMOGAIN
• MUSCLE TECH APLODAN
• TRIBEX (TESTOST BOOSTER)
• NITRIC OXIDE
• MIXED WITH CORDIAL

(0 / 10 / 0)

WORKOUT - WEIGHTS

MEAL 5:

(WHATEVER THE PARENTS COOK) (POST WORKOUT = PRO / CARB)

LEAN MEAT (BREAST CHICKEN) / SAMMON OR LEAN CUT STEAK / COTTAGE CHEESE OR 2 SLICES OF CRAFT FAT FREE CHEESE / SALAD

POSSIBLE VEGETABLES (CAULIFLOWER / PEAS / CARROT / BROCCOLI / SPINACH / POTATOES / YAM)

IF NO CARBS AT THIS MEAL EAT BREAD.

BREAD TO USE: SOY AND LINSEED – NOBLE RISE

(30 / 35 / 10)

ABOVE IS AN AVERAGE.

PROTEIN SHAKE W / LO FAT MILK

( 38 / 11.5 / 4)


MEAL 6: ALMOST BED TIME = PRO / FAT
TUNA SALAD / COTTAGE CHEESE

(29 / 3 / 8)

PROTEIN SHAKE WITH WATER

TBSPN FLAXSEED OIL + 10GM GLUTAMINE MIXED WITH 100 ML MILK
(38 / 5 / 15)


SUPPLEMENTS BEFORE BED:
• WATER
• MUSCLE TECH THERMOGAIN
• MUSCLE TECH APLODAN
• MULTIVITAMIN

SLEEP AND GROW

TOTAL MACROS: 277 / 167 / 76

[steveo_r33]

Bump Please Help

[auslifta]

just remember your body is going to get used to the same thing and ajust accordingly. im a fan of cycling my carbs,and adding one meal a week(cheat meal) so my body is constantly getting changes,it works great for me. i personally dont see the problem with full fat milk. fish oil tablets also are good for days you dont have fish. mix up your source of carbs. i have some good recipes if you need ideas just pm me.

[Prada]

Good for you, for doing some research. Your on the right track.

Honestly why all the supps? Stick with the BCAAS close to the weight lifting.
Meal 1: Make it more wholesome. i.e eggs, oats , et cetera
Meal 4: Try to get some carbs in there i.e Brown rice, oats, et cetera.

[steveo_r33]

hi guys, havent been on for a while, i thought i had subscribed to my thread updates but totally forgot. So i am on the right track? thats good to hear!

Ok so something more wholesome than wheetbix? I am not sure what you mean like the reason?

Why all the supps? because I am getting them cost price and well why not? If i am serious about results.

The two supplements Aplodan and Thermogain are a wank. I just buy little products like that to see if they make a difference. Keeps my motivation up.

Ok well I havent moved my bcaa's as I take them in morning before cardio, then I have a whey olligipide shake (fast absorbing) by top nutrition which contains bcaa's also.

If there are any problems or ideas you have can you tell me the reasons why its better so I can understand? for eg. change wheetbix to oats? is this just like changing carb sources because some are lower gi or something?

any guidance would b awesome

[wakatak87]

you can be serious about results without messing up your body with testosterone that is already in heaped amounts at our age. youll get mood swings and acne and other crap that you wont even notice; it just generally isnt a healthy thing

[donniebrasco]

why not try adding an additional 5-10 mins somedays on the cardio. helped me.

[perfectbeast2001]

where is the attached doc?? what are the total cals?

[steveo_r33]

you can be serious about results without messing up your body with testosterone that is already in heaped amounts at our age. youll get mood swings and acne and other crap that you wont even notice; it just generally isnt a healthy thing

Hey man..... yes it has caused a bit of acne, but mainly in the first 2 weeks.

What do you mean by it "messing up my body"????

I am here to learn so thanks for any input you can give me.

I have had a mood swing from time to time. But i mean nothing serious.

I am using Tribex which has 840mg of super conentrated tribulus terrestris, vitex agnus castus, eurycoma longfolia

It claims to be rated #1 in the world by chromadex.

I bought it while in hawaii on holidays.

In australia the strongest I could find is 550mg of tribulus terrestris

[steveo_r33]

where is the attached doc?? what are the total cals?

hey mate, in australia we dont use calories so I like really dont know what they are lol? the file may not have been attached, the info is above though.

So someone said add 5 - 10 minutes on the cardio a few days a week?

well my current total is 3hrs cardio per week.

Can someone shed some light on exactly how much is suitable for my goals?

thanks fellas

legends

[wakatak87]

Hey man..... yes it has caused a bit of acne, but mainly in the first 2 weeks.

What do you mean by it "messing up my body"????

I am here to learn so thanks for any input you can give me.

I have had a mood swing from time to time. But i mean nothing serious.

I am using Tribex which has 840mg of super conentrated tribulus terrestris, vitex agnus castus, eurycoma longfolia

It claims to be rated #1 in the world by chromadex.

I bought it while in hawaii on holidays.

In australia the strongest I could find is 550mg of tribulus terrestris

any research will tell you about testosterone boosters having negative effects on teens. it makes perfect sense anyway.

even without that...i can speak from personal experience from people i know. he was so hardcore he didnt even care about his nasty acne. people really seem to lose the big picture of being healthy/attractive when they get into hardcore bodybuilding.


edit: adding anything unnatural in order to do X to your body will have to be counteracted by other things. think of it as a domino effect. you also want to keep dependencies in mind too.

[steveo_r33]

well i am not a bodybuilder but if i could get the results i am after i would for sure.

ill stop using the testosterone booster as of today..cheers.

any way

anythings to help with my diet now were back on track?

i am thinking of changing my breakfast?

maybe change the 4 weetbix into say:

a protein shake / glutamine / 0.5tblspn flax

+ 1 cup oats + 8 egg whites?



how much protein would be in 8 egg whites?

and carbs in oats?

my packet of oats is very vague. stupid uncle tobys .

says 18g of carbs in 30g of oats so if i take my 30g protein scoop and fill it

thats alot of carbs for such a small amount of damn oats.


i thought more people would be in this thread helping ppl seems to only be a small group...