Time to Cut (cutting diet)

[dna9488]

Alright, since i put on good size from a bulking cycle, its time to cut up.


8:30am: 4 boiled egg whites, 1 boiled whole egg, small bowl oatmeal with milk, 2 Fish Oil capsules, half multi-vitamin

11:30am: (finished working out) 25g Whey Protein, 4oz Apple Juice

12:15pm: 6-7oz chicken, small sweet potato, 4-5oz mixed vegetables, 8oz salad (salad contains: red onions, cilantro, tomato, lemon juice, red pepper, green pepper)

3:15pm: 6-7oz chicken, 5-6oz mixed vege's, 8oz salad

6:15pm: 25g Whey Protein Shake, 4oz Peanut butter, 1 banana, 2 capsules Fish Oil, half multi-vitamin

9:30pm: 6-7oz 4% Milkfat cottage cheese

I drink a gallon of water a day
My stats are in my signature

[THE BOUNCER]

post workout shake sucks. not enough. more protein and more carbs. cut the apple juice and go for a complex carb that will still spike insulin levels like maltodextrin or vitargo.

the 3:15 meal should be a more fatty meat. steak or a fatty fish like salmon.

6:15 meal should be more whey, more PB, cut the banana and replace with oats.

[dna9488]

Originally Posted by THE BOUNCER

post workout shake sucks. not enough. more protein and more carbs. cut the apple juice and go for a complex carb that will still spike insulin levels like maltodextrin or vitargo.

the 3:15 meal should be a more fatty meat. steak or a fatty fish like salmon.

6:15 meal should be more whey, more PB, cut the banana and replace with oats.

Thanks for the feedback bro, i will get right on ASAP

[THE BOUNCER]

no problem. its good to see the enthusiasm you have for your goals.

[Control]

Originally Posted by dna9488

Alright, since i put on good size from a bulking cycle, its time to cut up.


8:30am: 4 boiled egg whites, 1 boiled whole egg, small bowl oatmeal with milk, 2 Fish Oil capsules, half multi-vitamin

11:30am: (finished working out) 25g Whey Protein, 4oz Apple Juice

12:15pm: 6-7oz chicken, small sweet potato, 4-5oz mixed vegetables, 8oz salad (salad contains: red onions, cilantro, tomato, lemon juice, red pepper, green pepper)

3:15pm: 6-7oz chicken, 5-6oz mixed vege's, 8oz salad

6:15pm: 25g Whey Protein Shake, 4oz Peanut butter, 1 banana, 2 capsules Fish Oil, half multi-vitamin

9:30pm: 6-7oz 4% Milkfat cottage cheese

I drink a gallon of water a day
My stats are in my signature

So you gained a little muscle during your bulking cycle and now you're trying to see how fast you can lose it?

[THE BOUNCER]

Originally Posted by Control

So you gained a little muscle during your bulking cycle and now you're trying to see how fast you can lose it?

instead of the comment. how about giving him some tips an ideas.

[dna9488]

Originally Posted by Control

So you gained a little muscle during your bulking cycle and now you're trying to see how fast you can lose it?

Naw man, its not like that.....

i am just trying to get my body fat percentage back down to 13% slowly, without losing muscle

I have done it before, and i can do again, BUT it does take me about 8months or so to do that

[The_Grinder]

Jesus H, 8 months to go from 16% to 13%??? I agree with Control only because I see less than 200 grams of protein in there, and you weigh 219. I'd try to get at least 275 grams of protein if you are going to be cutting carbs. A

As far as the post workout shake, why the apple juice? Weren't you talking about getting some dextrose/malto. from All The Whey? That or Waxy Maize would work fine. I'm sure a serving of dex/malt or pure waxy maize ends up cheaper than 8 oz. of apple juice.

Just like bouncer said, mix up your meats. You need some beef or fish in there. You have two meals that have meat all day. I'd add one more so its maybe 2 chicken meals 1 fish meal or 2 chicken meals and 1 beef meal.

I would say have some more eggs in the morning, but personally if I eat more than 6 eggs in one sitting I'll throw up so I have no room to talk.

[fog_hat1981]

Forgive me if it's been posted on here before but what was the diet you were following up until this one look like???

Changes in a diet shouldn't be very drastic - whether you're going from a bulk to a cut they should be VERY similar and changes should be gradual....

And of course 8 months is extreme - something is seriously wrong if you're accurate in saying that you can't cut 3% bodyfat in less than 8 months

[dna9488]

Originally Posted by The_Grinder

Jesus H, 8 months to go from 16% to 13%??? I agree with Control only because I see less than 200 grams of protein in there, and you weigh 219. I'd try to get at least 275 grams of protein if you are going to be cutting carbs. A

As far as the post workout shake, why the apple juice? Weren't you talking about getting some dextrose/malto. from All The Whey? That or Waxy Maize would work fine. I'm sure a serving of dex/malt or pure waxy maize ends up cheaper than 8 oz. of apple juice.

Just like bouncer said, mix up your meats. You need some beef or fish in there. You have two meals that have meat all day. I'd add one more so its maybe 2 chicken meals 1 fish meal or 2 chicken meals and 1 beef meal.

I would say have some more eggs in the morning, but personally if I eat more than 6 eggs in one sitting I'll throw up so I have no room to talk.

Ya it does make sense to add in more protein

As far as the apple juice is, i am almost finished drinking it, so i will get some malto when i am done drinking that...

I am actually going to add 2 cans of tuna fish to my 6:15pm meal

5 egg's already stuffs me, i will experiment with 6 and see how that works out

Thanks for the feedback

[dna9488]

Originally Posted by fog_hat1981

Forgive me if it's been posted on here before but what was the diet you were following up until this one look like???

Changes in a diet shouldn't be very drastic - whether you're going from a bulk to a cut they should be VERY similar and changes should be gradual....

And of course 8 months is extreme - something is seriously wrong if you're accurate in saying that you can't cut 3% bodyfat in less than 8 months

My bulking diet was very similar, i just had more carbs and protein, 8-10oz of chicken or beef with each meal. i was also taking in about 280-300g of protein a day

I am now gradually cutting calories and boosting up cardio.

I don't understand what you mean by your last part: "And of course 8 months is extreme - something is seriously wrong if you're accurate in saying that you can't cut 3% bodyfat in less than 8 months "

[The_Grinder]

Originally Posted by dna9488

I don't understand what you mean by your last part: "And of course 8 months is extreme - something is seriously wrong if you're accurate in saying that you can't cut 3% bodyfat in less than 8 months "

He is simply saying that there is a probably a flaw in your diet if it takes you that long to lose 3% worth of bodyfat. Whether that be because you aren't burning the fat, or you are burning so much muscle with the fat that the percentage drops slowly.

[THE BOUNCER]

Originally Posted by dna9488

I don't understand what you mean by your last part: "And of course 8 months is extreme - something is seriously wrong if you're accurate in saying that you can't cut 3% bodyfat in less than 8 months "

8 months is a very long time to cut 3% bf.

[dna9488]

Oh, ok i see what he is saying, in the past i have lost fat quickly, but i lost gains (not that much)

Now i want to go slower and actually gain muscle, and at the same time lose the fat

I might try to do cardio 4 or 5 days a week instead of just 2 right now.

[Control]

Originally Posted by dna9488

Alright, since i put on good size from a bulking cycle, its time to cut up.


8:30am: 4 boiled egg whites, 1 boiled whole egg, small bowl oatmeal with milk, 2 Fish Oil capsules, half multi-vitamin

Add a scoop of whey protein to this meal or, even better drink 2 scoops of whey 20 minutes before this meal. Instead of 2 fish oil capsules, have 5.

Originally Posted by dna9488

11:30am: (finished working out) 25g Whey Protein, 4oz Apple Juice

Bump up the whey to at least 50 grams. Get rid of the apple juice. If you're cutting you don't really have to ingest sugar PWO. You could go with oatmeal again here. I sometimes use the sugary flavored oatmeal for pwo carbs. Get at least 50 grams of carbs PWO.

Originally Posted by dna9488

12:15pm: 6-7oz chicken, small sweet potato, 4-5oz mixed vegetables, 8oz salad (salad contains: red onions, cilantro, tomato, lemon juice, red pepper, green pepper)

Add 5 more fish oil caps. Use spinach for the salad (not lettuce)

Originally Posted by dna9488

3:15pm: 6-7oz chicken, 5-6oz mixed vege's, 8oz salad

Add 5 more fish oil caps

Originally Posted by dna9488

6:15pm: 25g Whey Protein Shake, 4oz Peanut butter, 1 banana, 2 capsules Fish Oil, half multi-vitamin

Get rid of the banana. If the peanut butter is natural and sugar-free, keep it. If not get rid of it. Add another scoop of whey and a tablespoon of EVOO

Originally Posted by dna9488

9:30pm: 6-7oz 4% Milkfat cottage cheese

Replace this with 2 cans of tuna, mixed up with some EVOO and some hot sauce.

[toolwtf]

I agree with Control on everything. If you can't drop 3% in 2 months doing this exact diet control just laid out then there is either something seriously wrong with you or there is something you aren't telling us (drinking on the weekends? breaking down and eating donuts? pizza?) What the fuck man, if you train decently and follow this diet to a T, then you will be where you want to be in 2 months.

Definitely drop the apple juice and the banana - and on non workout days, drop the sweet potato and the oatmeal. When I'm cutting, I don't eat any carbs on non workout days (other than fresh veggies).

[dna9488]

No i don't drink, and on weekends my diet tends to go slighly bad because i am cutting calories left and right and skipping meals

My question for control is why should i be taking in a lot of fish oil capsules???

also, there is no lettuce in my salad, just what i have listed is what i have

The peanut butter is Jiffy (i think thats the problem because of the fat and carbs)

Also, what is EVOO?

[The_Grinder]

Its Jiff not Jiffy . Get the smuckers natural which is just peanuts and salt. EVOO is Extra Virgin Olive Oil.

[Control]

Originally Posted by dna9488

No i don't drink, and on weekends my diet tends to go slighly bad because i am cutting calories left and right and skipping meals

My question for control is why should i be taking in a lot of fish oil capsules???

also, there is no lettuce in my salad, just what i have listed is what i have

The peanut butter is Jiffy (i think thats the problem because of the fat and carbs)

Also, what is EVOO?

I'm a big believer in healthy fats in the diet. Do a google search for fish oil, it does wonders for fat loss. I take 20 grams a day.

Add the spinach, it's good for a little extra fiber and nutrients.

Regular peanut butter is loaded with sugar. The only peanut butter bodybuilders should eat is the all-natural kind and I prefer just eating peanuts personally. EVOO is Extra virgin olive oil. It's an essential part of any bodybuilding diet.

What it seems like you're doing is dropping calories too low in an attempt to lose fat. This causes your body to go into "starvation mode" and it will store calories as fat. Very common mistake.

The bottom line is if you eliminate sugars from the diet (except maybe during or post workout), eat plenty of protein, keep saturated fat to a minimum, get plenty of healthy fats, get plenty of fiber, drink plenty of water, and train hard you can reach your goals without sticking to a strict "diet" in the traditional sense.

Don't get trapped in the yo-yo cycle of constantly gaining 10-15 pounds during a "bulking" cycle, then losing the same 10-15 pounds during a "cutting" cycle. Alot of people do it and most are never happy with how they look.

[toolwtf]

Good Advice Control. And drop the Jiffy, come on man, get all natural peanut butter with no salt or sugar added. If not, don't eat peanut butter at all.

[THE BOUNCER]

dna, let me just say, as much as we tease you around here, it is all in good fun bro. you are always trying to learn and improve yourself, i cant ask anything more of a member then that.