Cutting Diet

[dna9488]

Doesn't look like enough food brother. Maybe If you are a 130 pound woman! :D

Here's the cutting diet I used last. Worked great for me.

**wake up**
Protein shake (1 scoop)

Meal 1 (6:30)
8-10 egg whites
½ cup of whole wheat oatmeal

Meal 2 (10:00)
Chicken breast 7 oz
Sweet potato 4 oz

Meal 3 (12:00)
Chicken breast 6 oz

Meal 4 (1:30)
1 can tuna
Whole grain rice cakes (2) w/ sugar free jelly

Meal 5 (3:00)
Chicken breast 7 oz
Vegetables (usually spinach) 4 oz
Brown rice 4 oz

Workout at 5:30

Meal 6 (6:00)
Top Round Steak 6 oz
Sweet potato 4 oz

Meal 7 (8:30)
8-10 egg whites

lol... thanks man. My previous diet was similar to this, and i wasn't losing weight fast like this diet. Over time yes, I will add in more carbs

sorry to hijack DNA but we are close to the same weight so it might help me also.

Its all diet man, if I was doing cardio more than once a week, than I would eat more carbs

You need a whole workout just for shoulders?

I would combine a few more bodyparts, say a push/pull type workout and make room for another cardio day...

I did the push, pull, legs workout for a while. I platued and never went up. This current exercise regiment is working. I just did shoulders today with traps, entire workout was 45min long.

more carbs DNA.

those 3 chicken and veggie meals are what is killing you.

do 6-7 ounces chicken and 1 cup rice in each of those meals.

In time yes I will add more carbs.

[the art of war]

dna - do you carb up ? did I miss that , if so my bad. I think if it's working and you are getting results great bro - but carbbing up on weekends is what keeps me going if i go keto or close to it. Otherwise i over do it all the time.

[dna9488]

dna - do you carb up ? did I miss that , if so my bad. I think if it's working and you are getting results great bro - but carbbing up on weekends is what keeps me going if i go keto or close to it. Otherwise i over do it all the time.

I'll carb up every 4 days or so. Working well right now. Down to 223lbs

[Chadd77]

lol... thanks man. My previous diet was similar to this, and i wasn't losing weight fast like this diet. Over time yes, I will add in more carbs.

Just because you are losing weight fast doesnt mean it is the right diet for you. Unless you are really over weight, the weight should come off slow. For me, cutting takes time and it's a slow process. If I diet too hard I start to see myself losing muscle.

Good luck with the diet. Cutting sucks! :D

[Bouncer]

any abs yet at 223lbs?

[dna9488]

any abs yet at 223lbs?

nope, need to keep going down. Have slight side outlines. Nothing dramatic.

I am happy my strength is going up. Shoulder outline is coming in nicely.

[dna9488]

Weighed myself around 11pm. Weighed 220lbs :)

[dna9488]

BUMP!

So these past 2 months I have been stuck at 219lbs. I feel as if I am leaning down still, but its very slow.

I have started carb cycling. I carb cycle Friday, and on weekends i increase carbs due to the fact i am moving around the house more (helping parents, running errands, working on my car)

Since the weather is cooling down, i am sweating less at the gym and sweating less throughout the day. I know for a fact I will put on about 5lbs by the end of the winter just because is winter. Going to wear thicker clothes during my workouts (hoody and sweat pants) and I am thinking about using CLA so i can keep sweating and have elevated body temperature.

[Bouncer]

Sounds like you might need to adjust your cals a little lower to keep losing, how many cals you taking in?

[dna9488]

Sounds like you might need to adjust your cals a little lower to keep losing, how many cals you taking in?

lower my cals? Fuck man, I'll be starving all the time. I am still following the same diet as my original, just added in carb cycling on Friday's so i have energy for leg day.

I am around 2000 calories.

[Scrumhalf]

2000 calories at 219lbs? Your metabolism has shut down. I would eat at maintenance for a couple of weeks before doing anything. You are just spinning your wheels now.

[dna9488]

2000 calories at 219lbs? Your metabolism has shut down. I would eat at maintenance for a couple of weeks before doing anything. You are just spinning your wheels now.

Actually my metabolism is still fast. Hungry every 2.5 hours and i eat at every 3.

[wnabeabeast]

Got your pm bro and if you are doing the the diet as your are saying you are ok as far as food goes but what you are missing is cardio bro. Post #16 you said you do cardio only once a week and thats not enough brother. You have to add cardio in fact I know it's gonna sound to much but I say you should do 30mins of cardio in the morning and 30 mins in the evening. And remember fat burning cardio is like cooking rice(slow heat) DO NOT jump on some cardio machine and go nuts. My favorite is stationary bike just sit there and pedal slowly watch tv check out the girls but don't let your HR get past your 70% of max bpm. I know everyone is different but for the 90% of the population fat loss is not possible without the proper cardio workout.

[Scrumhalf]

Actually my metabolism is still fast. Hungry every 2.5 hours and i eat at every 3.

You are eating at least 1000 calories lower than the most conservative estimate for your daily caloric needs. You can't run a 1000 calorie deficit indefinitely without your body reacting to it. Try to eat at maintenance for a couple of weeks and then resume your deficit.

[dna9488]

You are eating at least 1000 calories lower than the most conservative estimate for your daily caloric needs. You can't run a 1000 calorie deficit indefinitely without your body reacting to it. Try to eat at maintenance for a couple of weeks and then resume your deficit.

True, calculated my BMR to be 2182, I do carb cycle on Friday's and my calorie intake does jump considerably high and I have cheat meals Friday night.