Originally Posted by
DESJK1
Hello everyone.. I was researching for much time on the internet for a plan which will help me lose bodyfat.. In this forum i found people with great knowledge and took my time and made a plan.. I just want some opinions and that's the reason why i made this thread..
I am not sure if i can post here in the diet section the cycle i am planning to follow. If you need any info on that i will post it..
Stats:
30 years old
6'2
207 lbs
Bodyfat: 15%
Training Expierence:
12 years of weight lifting
4 years of boxing
There were some periods that i had stopped training but never more than 3 months..
My current training routine is 4 days per week boxing, 2-3 days weight lifting.
Boxing training after weights as for cardio. I don't lift heavy because i don't want to lose speed and stamina.. I try to be explosive when lifting with very short interval between sets. 3-4 exercises, 3 sets of 8-10 reps for every body part. I will add 4 days per week High Octane Cardio ( jumping rope + bodyweight exersices ) first thing in the morning as my goal is to lose bodyfat..
Diet:
Meal 1:
1 whole egg
9 egg whites
50 grams of oatmeal
1 serving multivitamin
1 serving NOW Liver Detoxifier & Regenerator
Meal 2:
50 grams Whey Isolate
5 grams of 3-6-9 fats
Not horrible, but I guess I don't see the point in digesting an extremely fast-absorbing protein only to slow it down with fats. Kind of contradictory, IMO. Why not replace the whey with chicken breast or fish and save the whey for after workout when you'll really need it? Others may disagree....just my 2 cents.
Meal 3:
150 grams of chichen breast
150 grams of broccoli
1 serving NOW Liver Detoxifier & Regenerator
I would add in one tbsp of EVOO to slow digestion of protein. Broccoli is mostly fiber; it's great for other health reasons so keep it here, but like I said, add some fats to aid the protein.
Meal 4:
50 grams Whey Isolate
5 grams of 3-6-9 fats
If this meal wasn't just before your workout, I would suggest the same as I did for the identical meal above. However, you're going to need a good fuel source to keep you going while you workout, so I would suggest a complex carb here with a lean protein source; not Whey. Since you're trying to cut, I would keep all carbs at breakfast, pre and post WO. Keep the other meals pro/fat.
Workout ( 20 min. before 5 grams of glutamine )
Immediately after workout
50 grams of Whey Isolate
50 grams Dextrose
50 grams Maltodextrin
I don't like simple carbs whether bulking or cutting, especially plain sugar, but this is up to you. Since you're cutting, I would replace it with a complex carb or at least a higher GI carb that isn't just sugar.
Meal 5:
200 grams of tuna or 200 lean steak
150 grams of broccoli
1 serving multivitamin
1 serving NOW Liver Detoxifier & Regenerator
The problem I have with switching between tuna and steak is that your fat macros will change dramatically. Tuna is virtually no fat, while steak has a fair amount. So, at least on the days you go with tuna, I would add a tbsp of EVOO to this meal to compensate the change in the amount of fat.
Meal 6:
50 grams Whey Isolate
5 grams of 3-6-9
Since this is your last meal before bed and you want to go with a shake, I would at least make it cassein. It's a slower absorbing protein and will aid you through the night while you sleep, keeping you from going catabolic.
Before bed 5 grams of glutamine
2250 cals, 310 g protein, 155 g carbs, 46 g fats
If anything, I would add a bit more fat, which I basically did for you with the couple tbsp of EVOO (extra virgin olive oil). You didn't list your TDEE, but I wouldn't start too low as to preserve muscle tissue. The olive oil will give you roughly 250 more cals, which in my opinion, would be a good starting point. Try it and see how it works; you can always lower cals if fat loss stalls.
Actually this is from Rambo's thread ( in this forum ) UNoffical "How to Cut" thread and sample diet...
Cheat meal once a week on saturday nights when i usually go out to have dinner and have a couple of drinks..
Probably won't hurt you that much, but it all depends on how fast you want to reach your goals. If you feel you're not progressing fast enough, this would be the first thing I change.
Questions:
I have read almost everywhere that milk is a no when dieting for cutting. What about 0% fat, lactose free milk? Is this ok?
Just make sure you calculate the macros into your daily cals and see how you respond to it. Again, if you're not making progress, drop it.
I apologise for my english.. I hope everything is clear to all of the readers.
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