Cutting Diet Review

[Karo]

I’d like to ask for some advice on my diet. I’m coming to the end of a cycle where I’ve gained about 10-12lbs of muscle. My goal is to lose 7-9lbs of fat and shed some water also without sacrificing any hard-earned muscle. 3 weeks ago I began my cutting diet and cranked up my cardio. I didn’t take the time to look into my BMI or to layout a specific diet for myself. After 3 weeks it was apparent to me that what I’m doing isn’t producing the results that I’m happy with.
After calculating my BMI and reviewing my calorie intake I believe that I was simply eating too much. I wasn’t eating junk; in fact my diet was very clean. I was just eating far more than I should have been if I’m going to lose fat.
I have laid out my stats and a diet that I just created. It is basically a scaled-back version of the foods that I have been eating all along.
I’d like to get some opinions on anything that I should change/add etc. I’m particularly interested in what total calories/protein/carbs I should be targeting to drop fat but not lose muscle.

Stats
Age - 31
Height - 5-0
Weight - Started cycle at 144lbs and around 17%bf. Got up to 162lbs or so. Now sitting at 158lbs and around 14%bf
Gear – Currently taking 75mgs Prop and 75 mgs of Primo ED
Supplements – ON Nitrocore Whey, Lipo 6x (just started), B6, Black Powder No2 pre-workout on heavy days. Also taking Adex .5mg eod.

Cutting Diet

Meal 1
1/2 cup oats with 2 scoops ON Whey Protein
Calories Fat Protein Carbs
550 13 53 56

Meal 2
5 oz tuna, one egg white, 3 crackers and one slice of wheat bread
Calories Fat Protein Carbs
322 4.5 44 25

Meal 3
5 oz tuna, one egg white, 3 crackers and one slice of wheat bread
Calories Fat Protein Carbs
322 4.5 44 25

Meal 4
¼ cup peanuts or cashews (unsalted)
Calories Fat Protein Carbs
160 14 7 6

Workout around 3-5pm
PWO Shake
Calories Fat Protein Carbs
500 12 50 45

Meal 5
10 oz chicken, 2 servings salad
Calories Fat Protein Carbs
315 5 57 13

Meal 6
¼ cup peanuts or cashews (unsalted)
Calories Fat Protein Carbs
160 14 7 6

Daily Totals

Calories Fat Protein Carbs
2395 67 262 176



BMI = 2674 Calories

As for my BMI, my number was 1620. I chose to multiply it by 1.65 because I felt that my activity level fell between 2 numbers. I train with weights (1 hour sessions) 5 days/week. I am doing cardio every day. Either in the AM on an empty stomach or after weight training. My cardio sessions are between 30-50 minutes at a low-mid intensity. By choosing 1.65 I think i'm playing it conservative.


I’m thinking about changing my whey protein immediately. I’m taking ON Nitrocore. It has 200 cals, 5 grams fat, 14 grams of carbs and 24 grams of protein per scoop. That seems like a lot of calories and carbs for 24 grams of protein. If so can you suggest a lower-calorie why protein supplement?

Thanks guys. I appreciate the help.

Karo

[jamyjamjr]

I’d like to ask for some advice on my diet. I’m coming to the end of a cycle where I’ve gained about 10-12lbs of muscle. My goal is to lose 7-9lbs of fat and shed some water also without sacrificing any hard-earned muscle. 3 weeks ago I began my cutting diet and cranked up my cardio. I didn’t take the time to look into my BMI or to layout a specific diet for myself. After 3 weeks it was apparent to me that what I’m doing isn’t producing the results that I’m happy with.
After calculating my BMI and reviewing my calorie intake I believe that I was simply eating too much. I wasn’t eating junk; in fact my diet was very clean. I was just eating far more than I should have been if I’m going to lose fat.
I have laid out my stats and a diet that I just created. It is basically a scaled-back version of the foods that I have been eating all along.
I’d like to get some opinions on anything that I should change/add etc. I’m particularly interested in what total calories/protein/carbs I should be targeting to drop fat but not lose muscle.

Stats
Age - 31
Height - 5-0
Weight - Started cycle at 144lbs and around 17%bf. Got up to 162lbs or so. Now sitting at 158lbs and around 14%bf
Gear – Currently taking 75mgs Prop and 75 mgs of Primo ED
Supplements – ON Nitrocore Whey, Lipo 6x (just started), B6, Black Powder No2 pre-workout on heavy days. Also taking Adex .5mg eod.

Cutting Diet

Meal 1
1/2 cup oats with 2 scoops ON Whey Protein omit shake, eat real food.. 10 egg whites
Calories Fat Protein Carbs
550 13 53 56

Meal 2
5 oz tuna, one egg white, 3 crackers and one slice of wheat bread omit crackers
Calories Fat Protein Carbs
322 4.5 44 25

Meal 3
5 oz tuna, one egg white, 3 crackers and one slice of wheat bread omit crackers
Calories Fat Protein Carbs
322 4.5 44 25

Meal 4
¼ cup peanuts or cashews (unsalted)
Calories Fat Protein Carbs
160 14 7 6

Workout around 3-5pm
PWO Shake
Calories Fat Protein Carbs
500 12 50 45

Meal 5
10 oz chicken, 2 servings salad add efa
Calories Fat Protein Carbs
315 5 57 13

Meal 6
¼ cup peanuts or cashews (unsalted) cut back on the fats, add a lean beef
Calories Fat Protein Carbs
160 14 7 6

Daily Totals

Calories Fat Protein Carbs
2395 67 262 176



BMI = 2674 Calories

As for my BMI, my number was 1620. I chose to multiply it by 1.65 because I felt that my activity level fell between 2 numbers. I train with weights (1 hour sessions) 5 days/week. I am doing cardio every day. Either in the AM on an empty stomach or after weight training. My cardio sessions are between 30-50 minutes at a low-mid intensity. By choosing 1.65 I think i'm playing it conservative.


I’m thinking about changing my whey protein immediately. I’m taking ON Nitrocore. It has 200 cals, 5 grams fat, 14 grams of carbs and 24 grams of protein per scoop. That seems like a lot of calories and carbs for 24 grams of protein. If so can you suggest a lower-calorie why protein supplement?

Thanks guys. I appreciate the help.

Karo

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[Karo]

Thanks Jamy. I'll make those changes. What do you think of my total calorie intake? Assuming that it stays at 2395 after the changes and my BMI is 2674. Is 375 calories (roughly) under my BMI low enough for what i'm trying to accomplish?

Thanks

[jamyjamjr]

yea, that would be fine for a cut...

we wont know for sure till you start the diet and training routine... pay attention to your body and your weight

[Phate]

I’d like to ask for some advice on my diet. I’m coming to the end of a cycle where I’ve gained about 10-12lbs of muscle. My goal is to lose 7-9lbs of fat and shed some water also without sacrificing any hard-earned muscle. 3 weeks ago I began my cutting diet and cranked up my cardio. I didn’t take the time to look into my BMI or to layout a specific diet for myself. After 3 weeks it was apparent to me that what I’m doing isn’t producing the results that I’m happy with.
After calculating my BMI and reviewing my calorie intake I believe that I was simply eating too much. I wasn’t eating junk; in fact my diet was very clean. I was just eating far more than I should have been if I’m going to lose fat.
I have laid out my stats and a diet that I just created. It is basically a scaled-back version of the foods that I have been eating all along.
I’d like to get some opinions on anything that I should change/add etc. I’m particularly interested in what total calories/protein/carbs I should be targeting to drop fat but not lose muscle.

Stats
Age - 31
Height - 5-0
Weight - Started cycle at 144lbs and around 17%bf. Got up to 162lbs or so. Now sitting at 158lbs and around 14%bf
Gear – Currently taking 75mgs Prop and 75 mgs of Primo ED
Supplements – ON Nitrocore Whey, Lipo 6x (just started), B6, Black Powder No2 pre-workout on heavy days. Also taking Adex .5mg eod.

Cutting Diet

Meal 1
1/2 cup oats with 2 scoops ON Whey Protein
Calories Fat Protein Carbs
550 13 53 56
no point in a shake here, real food would be better
Meal 2
5 oz tuna, one egg white, 3 crackers and one slice of wheat bread
Calories Fat Protein Carbs
322 4.5 44 25
cut the crackers, add some fibrous veges
Meal 3
5 oz tuna, one egg white, 3 crackers and one slice of wheat bread
Calories Fat Protein Carbs
322 4.5 44 25
same here
Meal 4
¼ cup peanuts or cashews (unsalted)
Calories Fat Protein Carbs
160 14 7 6
if you like the nuts then keep them, but add some protein in here and a good carb source UNLESS you are running an intraworkout shake
Workout around 3-5pm
PWO Shake
Calories Fat Protein Carbs
500 12 50 45
what is your source of carbs in the shake(look on ingredients if you have too)
Meal 5
10 oz chicken, 2 servings salad
Calories Fat Protein Carbs
315 5 57 13
carb source here, you are still glycogen replenishing
Meal 6
¼ cup peanuts or cashews (unsalted)
Calories Fat Protein Carbs
160 14 7 6
switch to fish oil(which i would recommend in the above meal as well if you can and a protein source
Daily Totals

Calories Fat Protein Carbs
2395 67 262 176

BMI = 2674 Calories

As for my BMI, my number was 1620. I chose to multiply it by 1.65 because I felt that my activity level fell between 2 numbers. I train with weights (1 hour sessions) 5 days/week. I am doing cardio every day. Either in the AM on an empty stomach or after weight training. My cardio sessions are between 30-50 minutes at a low-mid intensity. By choosing 1.65 I think i'm playing it conservative.
i multiplied by 1.7 and i do cardio 8-12x a week, run it like you are and if you don't like the progess then lower the number, as you know diet is a tweeking game

I’m thinking about changing my whey protein immediately. I’m taking ON Nitrocore. It has 200 cals, 5 grams fat, 14 grams of carbs and 24 grams of protein per scoop. That seems like a lot of calories and carbs for 24 grams of protein. If so can you suggest a lower-calorie why protein supplement?
go to trueprotein and you can design your own or buy different types of powder, it's a great site and i'll get a 5% discount code
Thanks guys. I appreciate the help.

Karo

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RDW103 will get you a 5% discount at true protein

[Tigershark]

bold

RDW103 will get you a 5% discount at true protein

That is awesome. Good looking out Phate.

[Phate]

That is awesome. Good looking out Phate.

any time, when that one gets old i'll post another one that will work, just let me know if it expires

[Karo]

Thanks Guys. I was mixing the protein powder in with the oats and cold water and eating it like cereal. I'll switch over to a lean protein for breakfast instead of the protein powder.
As for carbs in the protein powder, it is only 2 grams of sugar per scoop so i'd imagine the rest are complex carbs? I forgot to add that I mix 1/3 cups of oats in my pwo shake as well. That is probably what you're asking about. Either way i'm going to get a new "leaner" whey protein.
The crackers in meal 2 and 3 are part of a tuna burger recipe. I will cut them out also.

As I look back at why I have have always had trouble getting lean I can clearly see that it was definitely my diet. I never took the time to do BMI and put it all down on paper. I always thought that because ate good foods and stayed away from junk i'd be fine but I have never been able to lose that last 8-10lbs.
Not only that but I am very much an endomorph and my body seems to cling to fat. Every male on my dad's side of the family is at least 40lbs overweight. I'm not making excuses, I WILL get lean and I WILL have abs this year. I'm going to keep an eye on my weight and make changes if I have to.
Thanks for the help guys.

Karo

[Karo]

Can anyone recommend a lean whey product from trueprotein.com? Preferably chocolate. It's probably because i'm a novice but I found that site a bit confusing.
How about a fish oil supplement that doesn't make you burp up a fishy smell?

Thanks!

[eatrainrest]

Can anyone recommend a lean whey product from trueprotein.com? Preferably chocolate. It's probably because i'm a novice but I found that site a bit confusing.
How about a fish oil supplement that doesn't make you burp up a fishy smell?

Thanks!

supplement flax oil with a shake at night, lean whey product. ON 100% whey. isopure. pro complex. just to name a few,

[Phate]

supplement flax oil with a shake at night, lean whey product. ON 100% whey. isopure. pro complex. just to name a few,

he wanted one from trueprotein since i gave him a 5% off discount code

the leanest is going to be whey isolate, then whey concentrate, the isolate literally means that 90-98% of the product is protein, where in concentrate only 80-85% has to be protein, therefore there is less room for fillers such as maltodextrin and dextrose

[Karo]

Thanks guys. I'm going to pick up both of them.
Quick question, I didn't want to start a separate thread for this. What do you think of Taraxatone? I'm still holding some water from the Test. Would it be beneficial for me to run some taraxatone to get rid of my water weight? Will it just come back?

[Karo]

Anyone? Taraxatone?

Thanks

[Phate]

Thanks guys. I'm going to pick up both of them.
Quick question, I didn't want to start a separate thread for this. What do you think of Taraxatone? I'm still holding some water from the Test. Would it be beneficial for me to run some taraxatone to get rid of my water weight? Will it just come back?

if it's test related why not run a little adex instead? or just use a sauna?

[Karo]

I am using .5mg adex eod but still have some water retention. If you believe the bottle taraxatone is supposed to rid you of most of your water in 5-6 days. I just wanted to know if taking it and having such little water would have a negative effect on my weight training or cardio.

Thanks

[jamyjamjr]

.5mg adex eod is too much imo.. im doing .25mg eod with great sucess (im actualy thinking of pulling away from it a bit cuz it's hindering my gains a bit too much, even with a sound diet)...

it shouldn't effect your cardio or training routine

[Karo]

Thanks Jamy.
About the Adex. The 1 mg tabs I have are triangular so they're a bitch to split. I can break them in half but if I try any more than that they just shatter. I guess I could always just crush them, split the powder into 4's and snort them? ;o)

[jamyjamjr]

^^^ spoken like a ture drug addict.. lmao... get creative bud...

[Karo]

hahahaha....whatever ;o)

[Karo]

Ok so i've been test-driving/tweaking my diet for the last few days. I've made some changes and I think i've got it dialed in pretty good. I got a new protein supplement with less calories and less fat. I also picked up a fish oil supplement as well. I added a bowl of salad during the middle of the day just to munch on. I'm usually on the road in my truck all day and having a bowl of salad gives me something healthy to chew on. I realize that there isn't any nutritional value to it but it serves a purpose.
Here is my revised diet:

Cutting Diet

Meal 1 | 6-7am
1/2 cup oats with 4-5oz of lean protein (chicken, turkey or tuna or egg whites)
Calories Fat Protein Carbs
350 5 35 27

Meal 2 | 10am
6oz lean protein (chicken, turkey or tuna), one egg white, and wheat bread or serving of brown rice
Calories Fat Protein Carbs
350 4.5 44 30

Bowl of Salad for snack
Calories Fat Protein Carbs
40 0 0 8


Meal 3 | 2pm
6oz lean protein (chicken, turkey or tuna), one egg white, wheat bread or serving of brown rice
Calories Fat Protein Carbs
350 4.5 44 30



Meal 4
¼ cup peanuts or cashews (unsalted) + one serving triple strength fish oil
Calories Fat Protein Carbs
160 15.5 7 6

Workout around 3-5pm
PWO Shake with ½ cup of oats
Calories Fat Protein Carbs
400 5 50 45

Meal 5 | 6-7pm
10 oz chicken, small portion of brown rice/oats
Calories Fat Protein Carbs
315 5 57 33

Meal 6 | before bed
Small portion of lean protein, couple spoonfuls of fat-free/sugar-free cool whip
Calories Fat Protein Carbs
60 0 20 10

Daily Totals

Calories Fat Protein Carbs
2025 39.5 257 189



BMI = 2674 Calories


Any suggestions?

Thanks

Karo