Help for cutting.

[naenae85]

what cutting plan for long days. by long days i do about 12 hours...
I'm gluten intolerant.
I want to lose 5-6 kilos and looking for a awesome thermogenic...
I'm currently 66kilos 167cms prob about 20% bf 27 years old female

I was eating
4egg whites 1 whole egg

Celery carrot sticks

2 rice cakes low fat cottage cheese

Garden salad lean meat

12 almonds

Fish & veggies (broc, beans, carrots, zucchini) soy sauce

I bought a "fat burner" carnithin from a supplement store

I was eating that for week than got sick and was in hospital and now I'm set to go hard for 8 weeks. what thermogenic and food plan do you suggest?
Any advice is welcome

[naenae85]

My TDEE is 2273.85

[--->>405<<---]

hey naenae welcome!

for starters the tdee formula is a bit outdated/inaccurate. better is: LBM(in lbs) x 15 = rough starting maintenance cals.

for u at 66kg and 20%bf would be:

66 x 2.2 = 145.2lbs
145.2 x .8 = 116.16lbs LBM
116.16 x 15 = 1742cals (rough maintenance)

ur BMR = 1508cals

if i were u id start a cut around 1550cals

i prefer a low carb approach to cutting and find it works very well. 60/20/20 split (pro/carb/fat)

keeping carbs at or below 20% total cals optimizes ur ability to mobilize and thus burn body fat.

at 1550cals ur macros would look like this:
232g pro
77g carbs
34g fat

i dont have a lot of confidence in thermogenics and instead believe better results can be achieved with proper diet + cardio + weight lifting.

i suggest u read the sticky:

dieting 101: cutting

if u can stick to the above diet i believe u will be very pleased with ur results.

CARDIO: am fasted (my pref) or PWO 45mins moderate intensity (130-140HR) 5-6 days per week..

[naenae85]

Ok great thanks. Yeah I checked out that sticky.
Ill give it another read.

[--->>405<<---]

ur welcome. i must say since u are a female i think ur biggest challenge will be getting in all that protein. for myself 350g protein per day is fairly easy to eat but i tried this kind of diet with my wife and she had a hard time. i suppose protein shakes may come in handy for u!

once u have made a decision i suggest postinf ur diet for review. be sure to include total cals and macros.

i use caloriecountdotcom for mine in case u dont have one. it has an iphone app if u have an iphone

[naenae85]

thanks 405

i just weighed myself and it had been about 2 weeks since weighed myself at 66... im now 65 (probably because i was sick) does this change my TDEE much? i want to get something together to start properly by tomorrow as i think i need as much of this 8 weeks as possible.

im gluten intollerant so i dont really have a good protein shake. do you think tins of tuna is something i can work with?

[--->>405<<---]

id run the same numbers to start. dont worry about the kilo.

as far as tins of tuna i know out of all the proteins out there i dislike tuna the most! i suppose it comes down to personal preference. personally i use bone in chicken breast (cookd with skin on and then i remove the bone and skin), 96%fat free ground beef, eggs, egg whites, protein powder, 2% cottage cheese,

oatmeal pancakes are awesome but u will have to be careful cuz theyll eat up a lot of ur carbs.. i think the recipe for them is in the thread called "405's diet foods" or something like that.. heres the link:

http://forums.steroid.com/showthread...d#.UEK2cNaPW6M

be prepared to eat the same stuff over and over and over and over again ive started a cut last october and have been eating mostly stuff i suggested u eat for almost an entire year. although since ive achieved my goals i have a bit more flexibility now. remind urself of that when u get tired of ur diet or feel discouraged. i also suggest u keep a log here. theres some cool female members here too. itll help u

any other questions u have feel free to ask and like i said post ur diet for review when u complete it..

[naenae85]

Thanks 405

I'll get that app and work out what I'll eat a day. Than I'll go shopping so I can prepare food in advance for the week.

I'm a little particular so i hope get the macros right and starting losing some fat. I need to be accounted for so I'm wrapped with the site so far.

Hopefully I get this food plan right.

[--->>405<<---]

Thanks 405

I'll get that app and work out what I'll eat a day. Than I'll go shopping so I can prepare food in advance for the week.

I'm a little particular so i hope get the macros right and starting losing some fat. I need to be accounted for so I'm wrapped with the site so far.

Hopefully I get this food plan right.

ur welcome. if u hit those macros and do cardio like i suggested and lift 3x per week u will lose fat! what kind of lifting r u doing?

[naenae85]

Yeah I'll try to get it 100% on the macros.
Lifting is pretty basic as I'm still learning. I do mainly assisted weights (machines)
Arms and chest one day
Legs other day and abs both days.
once I get my food 100% I'll definitely be working on the weights as I believe resistance training for me is best fat burner. I lost my first 7kilos in 6 weeks from doing weights alone.
Now I want to get rid of this last 5-6 kilos and start toning nicely.
All before my holiday hopefully

[--->>405<<---]

i would suggest trying to hit every bodypart once per week.

i use a 3 day split:

day1: chest/bis/abs
day2: back/shoulders/tris
day3: legs/abs

U WOULD FARE WELL to try to incorporate free weights and/or dumbells.. circuit style.. 10reps per set with very short rests between exercises.

[naenae85]

Ok cool I'll start this tomorrow? How much cardio ? Every day?

[--->>405<<---]

Ok cool I'll start this tomorrow? How much cardio ? Every day?

CARDIO: am fasted (my preference) or PWO 45mins moderate intensity (130-140HR) 5-6 days per week..

i like the elliptical machine (u dont have to kill urself!)

[naenae85]

So I've done my shopping....
How many grams of chicken do you purpose for a serving?

[naenae85]

I chucked tomorrows food intake into iPhone app "my fitness pal"
Says my cal intake is only 1057 :-/
I don't know how I can up it another 500 cals with out excess carbs? Maybe more veggies and protein?

So my breakfast will be
5 egg whites 1 whole egg
Coffee

Snack 2 thin rice cake low fat cottage cheese

Lunch tuna garden salad

Late arvo 120g steamed chicken and 2 cups steamed veggies

Dinner steamer veggies and grilled fish.

How can I alter this?

[--->>405<<---]

I chucked tomorrows food intake into iPhone app "my fitness pal"
Says my cal intake is only 1057 :-/
I don't know how I can up it another 500 cals with out excess carbs? Maybe more veggies and protein?

So my breakfast will be
5 egg whites 1 whole egg throw in some meat in here if u can like 4oz chikn or 4oz lean beef
Coffee

Snack 2 thin rice cake low fat cottage cheese id swap the rice cake for oats, brn rice or something better than a rice cake..

Lunch tuna garden salad increase the amt of tuna if necessary

Late arvo 120g steamed chicken and 2 cups steamed veggies increase amt of chikn by 2oz or so if necessary

Dinner steamer veggies and grilled fish. increase amt of fish if necessary

How can I alter this?

in order to hit ur macros once u have made ur food choices all u have to do is manipulate the appropriate macros until it hits ur mark. really not that difficult.

if ur low on protein and at ur mark on carbs simply increase ur portions of meat until the desired protein count is hit..

also u need good complex carbs pre workout (weightlifting) and post workout (weight lifting).. i only see one carb meal and its rice cakes. IMO there are better carb choice out there.. oatmeal, brn rice, sweet potato for example..

[austinite]

Outstanding support, 405.

[naenae85]

Thanks 405 you have been heaps of help.
I'll go for sweet potato.
I'm gluten intolerant hard to find decent oats. But I'll have a look today

THANK YOU.

[--->>405<<---]

ur welcome! id suggest posting ur finalized diet for review..

[mockery]

My TDEE is 2273.85

hey mate not sure how overly active you are each day, my tdee is average between 2300-2400 and im 93 kilos. Then again i sit on my fat ass playing video games all day lol. And i don't do cardio

Remember most chicken breasts is roughly 20g protein for 100g's so depending on your tummy and how many meals you can fit in 100-200g per meal would be my suggestion.