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

[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]

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

[Bouncer]

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

[Control]

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?:dunno:

[Bouncer]

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

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

[dna9488]

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

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.

[coffee-guy]

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 :confused:

[dna9488]

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]

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 :confused:

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]

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.

[Bouncer]

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]

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.

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.

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)

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

Add 5 more fish oil caps

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

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

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