Cutting Diet criticism and help

[warlockjmr]

Okay so few bits and pieces.

Male

5ft 11

242lbs

BF around about 19-20% This is done by me with my own calliper and I am no expert in this field.

Since april I have discovered the wonderful world of power lifting and as I can no longer play rugby due to injury have adopted this as my new sport.

I managed to lose 21 lbs in a month just from cleaning my diet up and increased exercise but have decided I want to get shredded before I bulk up to my goal of 266lbs and under 15% BF.

The last two weeks I have started added fasted cardio to my mornings and have started supplementing with Clen at a low dose.

My workout schedule looks something like this at the moment

Mon: AM Steady state cardio 1.5 hrs PM Upper body Pressing
Tues:AM Steady State Cardio 1.5 hrs PM Lower Body Pressing
Wed: AM HIIT (hill sprints for 30 minutes)
Thur: Steady State Cardio 1.5 hrs PM Upper Body pressing
Fri: AM HIIT
Sat: AM HIIT PM Bicep/Lat training
Sunday: OFF

A typical two training sessions a day food intake looks like this

PWO 1
300ml fat free milk
Banana
Whey and casein 60g

Meal 1
250g Chicken
1 tbs olive oil
as much baby leaf spinach as I can get in me

Meal 2: Same as meal 1 (I cook it all up at same time and split throughout day)

PWO 2:
300ml fat free milk
Banana
Whey and casein 60g

Meal 3:
4 scrambled eggs
30g cheddar cheese.

Various vitamin supplements.

Over all thats;

62g Fat
103g carbs with 59 of that coming from sugar in my PWO
282g Protein

and 2084 calories.

My general questions are, for this level of work and my size am I using too low a calorie intake? I have used John Berardi's calculator for working out and according to that I'm using around 5000 cals a day and that would leave me a massive cal deficit. The problem is for a natural fatty like myself I worry about eating too much a lot. Also could it be that my sweet spot for losing weight might be lower than others?

Should I have set carbing days or should I do as I am at the moment and just feel for when I should? (every 3 weeks I tend to die and need to carb up to get my energy back)

Should I drop my fat back as well as carbs?

Any help with this would be awesome. I'm seeing good results since I added in the cardio, vascularity is improving even in my midsection and in two weeks I've started to see fat reduction on my trunk (even seeing signs of abs!). Any tweaking would be awesome or even just clarification that I'm kind of on the right track!

Cheers

Warlockjmr

[Granovich]

240 lbs at 5'11
dude either you are soooo big like pro size bodybuilder or ur bodyfat is wrong and its way more than 20%
cuz 260 lbs at less than 15% is crazy for 5'11 thats like pro bodybuilders size
i think there is a mistake in the numbers and calculations
also cut the milk its not good for cutting

[austinite]

240 lbs at 5'11
dude either you are soooo big like pro size bodybuilder or ur bodyfat is wrong and its way more than 20%
cuz 260 lbs at less than 15% is crazy for 5'11 thats like pro bodybuilders size
i think there is a mistake in the numbers and calculations
also cut the milk its not good for cutting

I don't understand this. I don't see anything odd with the BF. Agree with cutting milk out.

[warlockjmr]

Okay thanks,

I am a big dude and most of my weight comes from my legs which through rugby training are really quite lean.

Last time I did measurements I was

Neck: 17inch
Shoulders: 54 inch
Chest - Upper: 47.5 inch
Chest - Lower: 48 inch
Waist - at Navel: 42.5 inch
Waist - at Largest: 44.5 inch
Hips - At Largest: 42 inch
Upper Arm - L: 16.25 inch
Upper Arm - R: 16.25 inch
Upper Leg - L: 27.5 inch
Upper Leg - R: 28 inch
Ankle - L: 11.1
Ankle - R: 11


Never did my calves but they are quite a bit larger than my biceps.

That was taken before I started cutting hard and I know would be smaller round waist now.

From above you can probably tell I carry most of my fat round my mid section.

At my leanest and at 16 years old playing county rugby I was 224 pounds and that was being fit as a fiddle and slim for me. I do take into account that my results from calipers may be wrong but I take a fair few tests, 3 per place each time I do a test and then do it 3 times the week I want to find my BF to try and get a good average over all the sites. I would love to get it done properly with a scan but its just so expensive in england.


I was going to cut my milk out as soon as it ran out, I know is not great for cutting but so used to it was going to ween it off. Just ****ing hate water protein shakes but will have to just suck it up and cut it out. I just needed someone to kick me up the arse about it!

Cheers for the criticism any help is really appreciated.

[warlockjmr]

Oh and for me 19 stone isn't unrealistic for me at 15% I can sit quite happily at 18 stone at about 30% so its just a case of leaning out and bulking and I ****ing love to eat!

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

hey warlock welcome man!

i love to eat too!

i suggest ur first course of action be getting a good handle on ur bf%. how many sites did u measure? considering ur size i doubt u did too many cuz u (like me) prob cant reach around ur body too well

chances are its a bit off the question is how much. in order to properly determine how many cals u should eat/cut/bulk/maintain with u need to know ur lean body mass. in order to know that u need a fairly accurate measurement of ur bf%.

if possible i suggest u google body fat analysis and/or BOD POD for ur area. make an appointment and go get it chekd. i did it for myself and it only took 30mins.

if ur bf% is correct at 20% and u weigh 242lbs then:
242 x .8 (%LBM) = 193.6lbs (LBM)

rough starting maintenance = LBM x 15 (193.6 x 15 = 2904cals)

500cal deficit would be a good start putting u at 2400cals per day. i prefer 60/20/20 pro/carb/fat for cutting which will put ur macros at:

2400cals
360g pro
120g carbs
53g fat

so u could actually eat a bit more than ur eating. i would, however, suggest u keep ur carbs to complex choices (oatmeal, brn rice, sweet potatoes, etc..) and i would try to have them in meal 1, preworkout, postworkout only. (u could also drop them from meal 1 and just have them before and after u lift)..

just split the carbs evenly between the 2 or 3 meals. i would try to incorporate green veggies in at least 2 meals per day and not worry about the carbs that comes from the veggies. just add up ur starchy complex carbs..

also i suggest u read the sticky:

dieting 101: cutting

P.S. GET THAT BF% CHEKD MAN!

[warlockjmr]

Hey man, thanks for having a look through really appreciate it.

I used wwwlinear-softwarecom/online.html(doesnt like me posting URLS) and the Parillo method which is the 9 site to try and get as an accurate reading as poss. I did have to get someone to help me though.

It being higher than the tests are showing would make sense as I do feel 2000-2200 calories a day isn't incredibly taxing on my body which would say that my LBM is a bit lower, I wouldn't go much further than 25% though as that would put me at 182lbs and I can't see myself being much lighter than that ever. (Unless I cut off a leg? haha)

Have had a look around for a bod pod and doesn't seem to be one anywhere in the area. Am moving in three weeks to cardiff though so shouldn't have a problem finding one there.

I will definitely try that macro breakdown as it is the first time I have come across it, most of the stuff I have read just said for 20% BF + don't go over 50g of carbs.

I am away working on tour this week so won't be able to implement it with whole foods until I come back (was going to use the week to fat fast as I am going to be sat on my arse for the duration driving a van) but will clock back in when I have worked out a meal plan and see what you guys think.

Cheers

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

yeh u use the same one i use then.. i use parillo on the same site. i got it from lyle macdonalds website.

50g carbs every day is too little IMO.

what kind of tour are u doing?

[warlockjmr]

I drive metal bands around doing tour managing on the side. Its a bit of fun but ultimately is what I want to do with my career but on a bigger scale. Have got to see a lot of europe and most of the UK doing it.

[jamesc55]

What type of metal bands?

[warlockjmr]

Anything really, biggest bands I've worked with so far are Sylosis and Trigger The Bloodshed. Usually heavy stuff but I'm not adverse to working with anyone haha.

Came up with a meal plan yesterday trying to fit better with macros.

PWO after fasted cardio:

casein whey protein 30g
Medium banana
oats 50g

390 cals P:32g F:5g C:58g

Lunch (split into two meals)
Skinless chicken breast 500g
olive oil 1tbs
(loads of spinach etc which I don't include in my carbs)

Cals 809 P:154g F: 23g C:0 (not including dietary fibre)

Shake 2
30g milk whey
1 banana

Cals: 200 Carbs: 28 Fat 1 Protein: 26g

Dinner:

Frying Steak 200g
Brown Rice 100g

Cal 499 P: 66 F: 16 C 23

Snack
200g Tuna
Cal 226 Carbs 0 Fat 1 Protein 54

Over all that works out at

2124 Calories

332g Protein, 46g Fat and 109g Carbs

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

Anything really, biggest bands I've worked with so far are Sylosis and Trigger The Bloodshed. Usually heavy stuff but I'm not adverse to working with anyone haha.

Came up with a meal plan yesterday trying to fit better with macros.

PWO after fasted cardio:

casein whey protein 30g
Medium banana drop this
oats 50g

390 cals P:32g F:5g C:58g

Lunch (split into two meals)
Skinless chicken breast 500g
olive oil 1tbs
(loads of spinach etc which I don't include in my carbs)

Cals 809 P:154g F: 23g C:0 (not including dietary fibre)

Shake 2
30g milk whey
1 banana drop this

Cals: 200 Carbs: 28 Fat 1 Protein: 26g

Dinner:

Frying Steak 200g what is frying steak?
Brown Rice 100g

Cal 499 P: 66 F: 16 C 23

Snack
200g Tuna
Cal 226 Carbs 0 Fat 1 Protein 54

Over all that works out at

2124 Calories

332g Protein, 46g Fat and 109g Carbs

protein could use a bump up a touch.

bananas are not good for cutting. they have too much sugar.. swap them for complex sources. other than that looks pretty good. id also add in at least one more meal with green veggies.

[warlockjmr]

Okay so been a LONG time since I posted in this thread, been insane really over the last couple of months everything went out the window.

Long story short going to university in september screwed up EVERYTHING with my training. I wasn't eating properly, wasn't training properly because the gym has a stupid policy where you cannot use the free weights room on your own (even though there are two power racks in there...) and I had no training partners. Basically I lost quite a lot of the size progress I'd made before I decided to cut. I then panicked and dirty bulked for the last couple of months and roped a few people into being spotters for me so I can train. Bulking worked, packed on the muscle again and even broke a PR (215kg box squat) but have put on a shed tonne of fat with it. SO I am starting a new, as I type I have chicken cooking for tomorrows meals and I am determined this time to get down to a lean 224 lbs!


Re thought the diet a lot over the last few days and decided to run things backwards. Worked out what I think I burn on a training day (3100 cal) using the methods presented in forum worked from 2600 cals as a deficit and then worked out my macros to fit that.

This is the meal plan I have decided on.

PWO Shake 1

Diet Fuel Power 1 scoop
Skimmed Milk 400ml

P = 20.4g C = 18g F = 1.2g

Meal 1
250g Chicken
1 x uncle bens basmati rice
Steamed Broccoli

P = 87.2 C = 77 F = 4g

Meal 2
150g Frying Steak
2TBSP Olive Oil
Spinach

P = 32g C = 0 F = 33g

Meal 3
250g Chicken
1 x uncle bens basmati rice
Steamed Broccoli

P = 87.2 C = 77 F = 4g

Meal 4 (low carb meal before sleep so fasted AM card is more effective)
150g Frying Steak
2TBSP Olive Oil
Spinach

P = 32g C = 0 F = 33g


PWO Shake 2 (put in whenever needed from workout)
Diet Fuel Power 1 scoop
Skimmed Milk 400ml

P = 20.4g C = 18g F = 1.2g


Totals Calories 2688 (need to come down some!)

277g protein

85g fat (need to minus 15g fat)

190g Carbs

Workouts will be heavy with low reps and high sets working on progressive wave loading. This will be for all major movements like squats etc, anything additional like rows and the like 10-12 reps working to around 4 sets. Work days will be split Mon and Thurs Lower body, Tues Fridays Upper Body. Not typical for cutting but I'd like to progress with my strength training as I want a 250kg raw squat by the end of summer.

Cardio will be AM fasted cardio at least 6 times a week. Where I feel I still have the energy I will try for cardio after upper body days too.

Splitting my Fats and Carbs. Not looking for any cheat days or meals. This is because mentally cheat days don't work with me, I end up cheating when it suits me not when I feel I actually need it. I'm hoping this way I won't feel the need to cheat as I'll have plenty of red meat and carbs throughout.

Please critique comment/ kick me up my arse for lagging the last time I said I was going to cut

Cheers