Serious Cutting

[ROCKILLER]

Bottom Line is I need to lose some fat. I started lifting again January of '05 and was on and off most of the year. December 1 I got serious bulking. I went from 174 to 200 over the next several months. Now for the past 2 months or so I have cut out some of the food and I am not cramming anything protein that i can get my hands on into my mouth. I figured I would start to lose weight. I also began doing cardio more often. Went from once to now 3 times a week. I've just hovered around 200 and Its getting annoying. I have lost some fat and I still have some gains at the gym but I want to get lean. I would guess that I am somewhere in the low 20's as far as bodyfat.
Diet is:

7:00
1 cup oats
22g protein powder
1 cup skim milk

8:00
4 eggs
1 cup OJ

10:00
apple
almonds

12:00
1 cup brown rice
3 chcken tenders
1/3 can black beans

3:00
1 cup brown rice
3 chcken tenders
1/3 can black beans

6:00
Chicken or beef with some veggies
sometimes pasta

9:00
1 cup low fat cottage cheese
1/2 cup apple juice to get the CC down.


PWO depending on the time of day I go is 44g protein, 3/4 cup oats, 1 teaspoon honey and 3 strawberries.

I'm going to start measuring my water to see how much I actually drink.
What do you guys suggest? I dont care if my diet is bland or monotonous, I just want to shed some of the pounds and get rid of the lingering gut.

I think part of the problem is the juice and the cottage cheese at night.

BMR was anywhere from 2,200 to 3,000 depending on physical activity. I work in an office so physical activity is relatively low.

[coffee-guy]

Bottom Line is I need to lose some fat. I started lifting again January of '05 and was on and off most of the year. December 1 I got serious bulking. I went from 174 to 200 over the next several months. Now for the past 2 months or so I have cut out some of the food and I am not cramming anything protein that i can get my hands on into my mouth. I figured I would start to lose weight. I also began doing cardio more often. Went from once to now 3 times a week. I've just hovered around 200 and Its getting annoying. I have lost some fat and I still have some gains at the gym but I want to get lean. I would guess that I am somewhere in the low 20's as far as bodyfat.
Diet is:

7:00
1 cup oats
22g protein powder
1 cup skim milk

Make this protein only - cut the milk from your diet if you can

8:00
4 eggs
1 cup OJ

Since you're cutting down now cut the whole eggs down to 1 or 2 and add 5 or 6 egg whites. Cut the OJ out as well.

10:00
apple
almonds

Not bad - go easy on the serving size of almonds - 1 or 2 "servings" tops (I would venture to say 35-45 grams)

12:00
1 cup brown rice
3 chcken tenders
1/3 can black beans

Good

3:00
1 cup brown rice
3 chcken tenders
1/3 can black beans

Good

6:00
Chicken or beef with some veggies
sometimes pasta

Good

9:00
1 cup low fat cottage cheese
1/2 cup apple juice to get the CC down.

Won't kill you but water would definetly be better - salt and pepper works well with cottage cheese - you could always make a good casein pudding recipe too...

PWO depending on the time of day I go is 44g protein, 3/4 cup oats, 1 teaspoon honey and 3 strawberries.

I'm going to start measuring my water to see how much I actually drink.
What do you guys suggest? I dont care if my diet is bland or monotonous, I just want to shed some of the pounds and get rid of the lingering gut.

1.5 Gallons - cut all other fluids if possible

I think part of the problem is the juice and the cottage cheese at night.

Simple fixes - cut your unnecessary fats and simple carbs - as results diminish cut "some" complex carbs.

BMR was anywhere from 2,200 to 3,000 depending on physical activity. I work in an office so physical activity is relatively low.

A good rule of thumb is to cut your overall calories by 20% every 2 or 3 weeks and focus on the unnecessary parts first. Once you get close to 1000 less than your daily caloric needs based off of your original diet, then all you need to do is seriously increase cardio and leave the diet alone.

Also, look at other little details like the amounts of sugars you are getting from marinades and cooking sauces etc. Little things can make a big difference the leaner you get.

P.S. Other than the first two meals being somewhat reversed you had a good clean bulking diet (though I consider "clean" to not include juices etc).

[ROCKILLER]

So no oats for breakfast at all? It seems to me like I wouldnt be getting enough carbs.

Also, the cottage cheese is OK if I drink water with it?

How does the shake look?

When I was bulking I was eatin this plus more eggs and a tuna sandwich and an MRP but the middle of the day meals were a little different. I also kinda slacked and would eat out several times a week although when I did I tried to keep it on the relatively healthy side.

[coffee-guy]

So no oats for breakfast at all? It seems to me like I wouldnt be getting enough carbs.

Also, the cottage cheese is OK if I drink water with it?

How does the shake look?

When I was bulking I was eatin this plus more eggs and a tuna sandwich and an MRP but the middle of the day meals were a little different. I also kinda slacked and would eat out several times a week although when I did I tried to keep it on the relatively healthy side.

Sorry - I was supposed to tell you to move the oats to the 2nd meal with the eggs. Cottage cheese if fine. It could still serve as a base for a good clean bulk diet...

[ROCKILLER]

Sorry - I was supposed to tell you to move the oats to the 2nd meal with the eggs. Cottage cheese if fine. It could still serve as a base for a good clean bulk diet...

I guess I could do that. Any problem with having a single scoop (22g) at waking then eggs, another scoop and a cup of oats after?

I know cottage cheese is good for bulking but I'm trying to cut.

[Control]

I'd bump up the protrein, especially PWO.

[sonis9]

i believe foghat is on the right track here. i would get rid of the oj and apple juice for sure. then dump the pasta at the 6pm meal. add some flax or fish oil to meal 12pm and 3pm and cut the rice in half. start there and find 200-400 calories a week to get rid of while raiseing your protein slightly each time. raise your cardio level weekly also. either add a day, or get your minutes up to 45 in one session. don't go over it. you could also do cardio first thing in the morning. i believe this works!! let us know if you need anything else bro-