cutting diet thoughtss ??

[diced]

hey boys , going to start my cut very shortly (4 weeks )just wanted some opinions on my macros ect ect ! ive been bulking for 6 months now current weight 87kg 5,9 20%bf ( althought abs are still clearly visible ). so i started bulking on 450c/250p/50f worked well for me i would hit those numbers evryday plus more if i felt hungry id eat more some days carbs were in access of 600g , felt good man didnt pay any attention to fiber/sodium/sugars ect ect wasnt a seafood diet but i would eat if i felt like it ! right now i still feel like i could go another 3-4 months of bulking but i need to cut weight for a few reasons , obviously want to maintain as much as possible ! currently doing cardio 45 mins a week plus weights x4-5 45 min sessions a week !

so im looking to drop my macros down to 230c/320p/45f and incorperate cardio @ 45 mins x3 week a week plus weights will stay as per userwell what r ur thoughts ? how mucb fiber/sodium should i be taking in on a cut ill try to elimate sugars towards the end ! will obviously keep cutting calories as the cut progresses just wondering if this is a good starting point taking into account what i was gaining on ? :rofl::thumb:

meal plan is listed below

meal one - 84g oats(1 cup)
100g banana
2 scoops optimum whey
1 tbl flaxseed
10 egg whites
= 71c/96p/19f

meal two - 100g orange navel
- 200g brown rice ( cup )
- 200g chicken
53c/50p/4f

meal three PWO - 1 bagel
- 2 scoop whey
60c/50p

meal four - 100g brown rice (1/2 cup)
- 200g chicken breast
- 1 apple
- 20 almond pieces
36c/51p/12f

meal five - 200g chicken breast
- 100g brocoolli
- 1 scoop whey
2c/68p/4f

[Bouncer]

First things first, if your really 20% bf your abs are not "clearly visible".

I don't have time right now to break down the calories so if you know how many total cals your eating post them please.

if it were me, I would not eat both fat and carbs in any single meal. pick 1 energy source (fat or carbs) and eat that with your protein.

i would increase the carbs in meal 4 to a full cup of rice and get rid of the almonds.

i would add the almonds to meal 5 and drop the protein powder, you dont need that AND the chicken.

[jack tors]

I don't know how much protein or calories are in grams.

It looks more like a clean bulk to me...

[diced]

lets see thier are 9 cals in every gram of fat 4 cals in every gram of protein and 4 cals in every gram of carbs , all in all it adds up to 3,180 cals ! i respond well to both carbs and fat ! ! i no that u should choose one or the other when cutting due to the fact that fats slow down th digestion of carbs ! also i am 20%bf and yes my abs r visible i do not hold fat around my mid section ! not gunna argue but thanks for the advice ! so do u think thats a good starting point ?

[Bouncer]

So your 190 lbs @ 20% bf and your eating over 3000 calories to cut. :rolleyes:

bro not for nothing but you act like a know it all and you know nothing at all..

you ask questions and when someone makes suggestions you say "thanks but I know what works best for me".

but who am I to tell you how to get ripped...

[TC63]

how serious are you about this cut? What bf u wanna get to? Seems like there is a lot to change if you want to get to single digits, just saying.

[diced]

i dont understand why ppl get so upset on this shit ! ive been at 9% bf before eating around 2,800 cals a day , i think that is a reasonable starting point . TC what would u suggest

@bouncer did i ever suggest i no it all ? im a personal trainer studying nutrition i do know a bit ! however im always looking to learn more ! listen dude ur always pissed off for some reason if u read thru the forum ull c plenty of posts were u loose ur shit over nothing ! all im looking for is advice i didnt mean to rub u the wrong way !

[diced]

if someone could outline a cutting diet then if im so far off that would be great ! im 5,9 88kg 20%bf looking to get under 9% this time round ! ! !

[Bouncer]

i dont understand why ppl get so upset on this shit ! ive been at 9% bf before eating around 2,800 cals a day , i think that is a reasonable starting point . TC what would u suggest

@bouncer did i ever suggest i no it all ? im a personal trainer studying nutrition i do know a bit ! however im always looking to learn more ! listen dude ur always pissed off for some reason if u read thru the forum ull c plenty of posts were u loose ur shit over nothing ! all im looking for is advice i didnt mean to rub u the wrong way !

if someone could outline a cutting diet then if im so far off that would be great ! im 5,9 88kg 20%bf looking to get under 9% this time round ! ! !

give me a kiss. nobody's upset, just telling you like it is. 190lbs at 20% bf is just not very impressive especially for a steroid user.

do yourself a favor and try my diet for a month.. adjust the cals to your needs. i would suggest something like 2300 cals per day. http://www.superiormuscle.com/forums...ntal-diet-plan

[TC63]

if someone could outline a cutting diet then if im so far off that would be great ! im 5,9 88kg 20%bf looking to get under 9% this time round ! ! !

Bro honestly, I'm guessing you are not looking to compete. A nice beach body would be 7-9% bf depending on how ur body holds bf.

I personally would strive for 180 10% bf right now if I were you, then do a clean bulk till at least 200 pounds.

Key to your cutting here is to take it slow so that u won't lose that much muscle. What does ur cycle look like right now or for the cut?

As far as calories go, 500 less than ur maintenance is more than enough to get results. Personally I would bump cardio to 4/5x a week too.

[BEAST]

meal plan is listed below

meal one - 84g oats(1 cup)
100g banana
2 scoops optimum whey
1 tbl flaxseed
10 egg whites
= 71c/96p/19f

Why so much protein in your first meal? Are the oats dry 1 cup? If they are i highly doubt you can fit all that food in your stomach.

I'd either do egg or protein powder not both and cut the oatmeal down to 1/2 cup raw.

meal two - 100g orange navel
- 200g brown rice ( cup )
- 200g chicken
53c/50p/4f

Meal two looks good but add some kind of vegetables with some flaxseed or MCT oil sprikled over them.

meal three PWO - 1 bagel
- 2 scoop whey
60c/50p

Get rid of the bagel from meal three.

meal four - 100g brown rice (1/2 cup)
- 200g chicken breast
- 1 apple
- 20 almond pieces
36c/51p/12f

Meal four is fine.

meal five - 200g chicken breast
- 100g brocoolli
- 1 scoop whey
2c/68p/4f

I'd take out the Whey from meal five and have it before bed.

By taking out half of the oatmeal from your breakfast and the bagel from your third meal I took out almost a hundred grams of carbs so that should you cut up bit faster.

[diced]

thanks beast appreciate it heaps man ! @bouncer im natural atm have been for a while i dropped my suggested cycle ages ago due to bp issues ! when u have tiny joints like mine i think im doing alright but what do i no bro ur the man ! i looked at ur diet and r u suggesting i should make modifications to whats thier so im consuming around 2,300 cals a day for a cut ? just got my bf% done today with calipers aswell and im actually a bit lower then i thought i was wanna go get a dexi scan to find out exactly !

[Bouncer]

r u suggesting i should make modifications to whats thier so im consuming around 2,300 cals a day for a cut ?

yes.

[diced]

ok ive come up with this 2,278 cal diet 213c/252p/35f .

meal 1 - 1 cup oats , 1 tbl flaxseed , 2 scoops whey
454 cals

meal 2 - 4oz chicken breast,1 cup brown rice,2 oranges
586 cals

meal 3 - 2 scoops whey , 1 bagel PWO
480 cals

meal 4 - 4oz chicken breast 1 cup sweet potatoe
340 cals

meal 5 - 150g barramundi , 100g brocoolli , 50g zuccini
298 cals

meal 6 - 1 scoop whey , before bed !

[jack tors]

I'd do few shakes if possible...


meal 1 - 1 cup oats , 1 tbl flaxseed , 10 egg whites
454 cals

meal 2 - 4oz chicken breast,1 cup brown rice, mixed veggies
586 cals

meal 3 - 2 scoops whey shake mixed in 12oz of fruit juice PWO
480 cals

meal 4 - 4oz chicken breast 1/2 cup sweet potato
340 cals

meal 5 - 150g barramundi , 100g brocoolli , 50g zuccini
298 cals

meal 6 - 1 scoop whey or cottage cheese or 4oz of chicken