From a bulking cycle to a clean cut

[MacLean]

After reading some opinions of some of the members on here I've decided to do a clean cut rather that a bulking cycle. I did lots of research before hand about roids, PCT, macros, diet etc etc. I said I was 25 so that I could get all the advice I could get, but I'm 18 and after hearing about TRT etc I have decided to do a clean cut and wait until at least 25 to cycle, apart from the fact that my PCT was seized by customs and I am far too immature to do a cycle!

I plan on following the same workout as on my cut but a 3 day lifting, 2 day cardio split.

I'll start on the 16th of January and plan on ending on the 24th of May, because I am going to Greece to work for the summer.

I plan on trying out a few cutting supplements along the way. The first of which will be Animal Cuts.

BMR = 1965.7
TDEE = 2693

Daily totals
170g carbs (50g per meal x 3)
240g protein (40g per meal x 6)
50g fat (8 grams per meal x 6)

Meal 1 - 9am - 2 slices whole grain toast - 3 eggs
(193cal/7g fat/24g carbs/20g protein)

Meal 2 - Pre-workout - chicken/turkey with 100g sweet potato + mixed leaf salad with olive oil dressing


Meal 3 - Post workout - 2 slices whole grain bread with chicken/turkey

Meal 4 - Dinner - Salmon filet/chicken breast with sugar free sauce

Meal 5 - evening snack - 200g cottage cheese

Meal 6 - Pre-bed - Whey protein shake (2 scoops)




Will update pictures weekly.

Stats
Age: 18
Height: 5"11 - 177cm
Weight: 83kg
BF: 20%
Goals: Cut at least 5% by 24th May

Monday - Chest/Triceps
Tuesday - Back/Biceps
Wednesday - Cardio
Thursday - Legs/Shoulders
Friday - Cardio
Saturday - Off
Sunday - Off

Cardio
1hour - 1hour 15 mins @ 65% mhr

Chest/Triceps
Bench 4 set of 8
Incline bench 3 sets of 8
Incline db 3 sets of 8
Flat db 4 sets of 8
Close grip bench 3 sets of 8
Weighted dips 3 sets of 8
One arm extensions 3 sets of 8

Back/Biceps
Barbell rows 4 sets of 8
Db rows 3 sets of 8
Lat pulldowns 3 sets of 8
Deadlifts 4 sets of 8
Barbell curls 3 sets of 8
Preacher curls 3 sets of 8
Incline curls 3 sets of 8

Legs/Shoulders
Squats 4 sets of 8
Front squats 3 sets of 8
Lunges 3 sets of 8
Stiff leg deads 4 sets of 8
Military press 3 sets of 8
Db press 3 sets of 8
Side laterals 3 sets of 8


I'll post up my diet when I've changed it to suit.


.....................................
MacLean

[tall76]

Good decision- good luck with everything. It's ur diet that's gonna get it done for u- post it up ASAP

[MacLean]

Yeah, just going through making it up just now, will have it up soon

[gbrice75]

Glad to hear you took the overwhelming advice and opinions of the people here regarding cycling at 18... you will not regret your decision.

Yes, get that diet up and let's see what's doing!

[MacLean]

Diet is in place and regime starts on Monday. Please critique

[haterade]

i would dump the bread for oatmeal, egg whites for eggs, last meals should have fiber.. i would also never do cheese on a diet..

[haterade]

whole food is better than supps.. a protien shake goes through your body way faster than whole food.. the only time i ever take shakes is post workout..

[gbrice75]

whole food is better than supps.. a protien shake goes through your body way faster than whole food.. the only time i ever take shakes is post workout..

To much of a blanket statement. It depends on the protein powder you're using. For the reason you stated, I never use straight whey. Casein will last much longer. Personally, I prefer a blend.

I have had days where 0% of my diet was shakes, and days where every meal was a shake. Differences were negligible at best. Whole food will always be better from a nutritional and satiation standpoint, but macro wise, calories are calories, protein is protein. Generally I'm about 50/50 whole food to shakes. Note however my shakes always contain oats and cottage cheese, so technically I'm always eating whole food.

[haterade]

whole food takes longer to digest than any powdered protein. period. the longer your body is digesting food, the longer your body is in an anabolic state and your metabolism is rolling.. as for calories the way you take them matters just as much if not more than the actual caloric value. calories from different types of food react different in the body.. protein is the same way.. i.e. calories from fat do different things in the body than calories from protein. as for protein an example would be hummus .. if you eat hummus you think your getting all this protein, but in reality its incomplete and passes through the body because the body cant use it..

on a side note.. never counted calories for my show just grams, carbs protein and fat..

[Back In Black]

OP, have a look at the first post in this thread

http://forums.steroid.com/showthread...og!&highlight=

The macro's are almost exactly the same as what you are looking to achieve, although there are 4 carb meals rather than 3.. Let me know what you think. btw all weights listed are UNCOOKED weights.

[MacLean]

Week 1

Starting Weight

81.9kg
180.2lb

Immediate goals

Cut 10lbs

[MacLean]

Week 1 update

Usually used to a severe calorie restricted diet when it comes to an attempt at cutting. Feels a lot better already that i've got a plan in place

[gbrice75]

whole food takes longer to digest than any powdered protein. period. the longer your body is digesting food, the longer your body is in an anabolic state and your metabolism is rolling

Really? Look up the definition for anabolism. Then look up catabolism. Then look up digestion and tell me again what process you think digestion falls under. Our bodies are tearing down and building up all the time. I'd hardly be concerned with digestion. Show me a study proving an appreciable difference in results between protein powders and whole food. Hit me with facts, not regurgitated broscience or Muscle and Fitness articles.

as for calories the way you take them matters just as much if not more than the actual caloric value. calories from different types of food react different in the body.. protein is the same way.. i.e. calories from fat do different things in the body than calories from protein. as for protein an example would be hummus .. if you eat hummus you think your getting all this protein, but in reality its incomplete and passes through the body because the body cant use it..

Wrong again. Our bodies don't simply discard incomplete proteins because they can't build with them as is. Incomplete proteins will 'pool' for lack of a better term, and 'look' for the missing aminos to form a complete usable source. I would agree that after an undetermined amount of time, they will be processed as waste, or converted and stored as body fat.

[BR0DIE]

Hows it going? any updates?