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View Full Version : Best foods to break into cutting-stage of lifting



jpd750
05-09-2011, 04:39 PM
I've been lifting on and off for the past 4 years on about 1.5 year moments of lifting then half year off.

My goal is ultimately to trying to get more cut.

I have been always trying to gain weight for the past 4 years when I started out at 130 lbs as a senior in high school.

I'm now a senior in highschool and weigh about 170lbs @ 5' 10''. I ultimately feel like I have a good amount of muscle, but since I've been on a 'not-as-strict' gain I've added a little, little bit of fat with that 40lb gain.

What are the best foods to eat and still feel full (since I've been on a cut - I'm used to easily eating 3100-3400cals)?

How many days per week should I do cardio? I really haven't done a lot at all of cardio these past 4 years, so I feel I need to buckle down (even though I really don't like it), it has to happen now.

My routine looks like: (but I'm a bit confused where to add in cardio) - I have about 45min to 1hr per day. I did not add in SETS/REPS since I'm not sure if this all is too much volume to begin with.

Mon
Back (Horizontal)
Seated Rows
Rack Pulls
Tbar Rows

Chest (Horizontal)
DB Press
Inc DB Press
DB Flies

Calves
Weighted calf raises

~10 mins of elliptical

Tues
Legs
Squats
Leg Press

Biceps
Curls
Hammer Curls

Abs
Situps

Wednesday
OFF, exept, 30 mins of cardio today


Thurs
Back (Vertical)
Lat pulldowns
Pullups
Chinups
Deadlift

Shoulders (Vertical)
DB Shoulder Press
Side Lateral

Fri
Hamstring
Squats

Chest (Horizontal)
Inc DB Press


Triceps
Skullcrushers
Overhead Press
Rope Pull

~10 mins of elliptical

Calves
Seated Calf Raises

Dan Fanelli
05-09-2011, 04:56 PM
Just go into maintanence for a while, and get on a good routine like HCT-12..... Keep your protein high, and cut out "bad" foods gradually. You'll definately be able to 'recomp' doing that, and then you can decide whether you need to cut or continue on bulking.

jpd750
05-09-2011, 05:01 PM
Just go into maintanence for a while, and get on a good routine like HCT-12..... Keep your protein high, and cut out "bad" foods gradually. You'll definately be able to 'recomp' doing that, and then you can decide whether you need to cut or continue on bulking.

Basically, as (many) other guys want - I want to develop my abs more.

Why do you suggest doing maintenance? Aren't I going to lose muscle mass?

Behemoth
05-09-2011, 05:46 PM
I've been lifting on and off for the past 4 years on about 1.5 year moments of lifting then half year off.

My goal is ultimately to trying to get more cut.

I have been always trying to gain weight for the past 4 years when I started out at 130 lbs as a senior in high school.

I'm now a senior in highschool and weigh about 170lbs @ 5' 10''. I ultimately feel like I have a good amount of muscle, but since I've been on a 'not-as-strict' gain I've added a little, little bit of fat with that 40lb gain.

What are the best foods to eat and still feel full (since I've been on a cut - I'm used to easily eating 3100-3400cals)?

How many days per week should I do cardio? I really haven't done a lot at all of cardio these past 4 years, so I feel I need to buckle down (even though I really don't like it), it has to happen now.

My routine looks like: (but I'm a bit confused where to add in cardio) - I have about 45min to 1hr per day. I did not add in SETS/REPS since I'm not sure if this all is too much volume to begin with.



If you're used to eating 3100-3400 then you should focus on eating a few hundred less than that consistently. 2600-2700 is probably a fine place to start. You shouldn't need to worry about adding cardio in off the bat, trying to do too many things to induce fat loss only complicates things early on. All you really need is a few hundred less calories. Adding cardio is simply another way to put you into an energy deficit (therefore 300 less calories is the same as cardio that burns 300 calories).

Lots of lean protein sources will help keep you full. Fats are pretty satiating but are very calorie dense so some sources (like nuts) it is very easy to eat a large volume of them and accidentally consume a very large amount of calories. Fibrous veggies are excellent for keeping you full. Refined carbs (white bread, white pasta, sugary things etc) will cause a blood glucose swing that will leave you hungry. Whole grain sources are much more optimal from a satiety perspective.

Behemoth
05-09-2011, 05:49 PM
Basically, as (many) other guys want - I want to develop my abs more.

Why do you suggest doing maintenance? Aren't I going to lose muscle mass?

Ignore eating at maintenance. You will be best served reducing bodyfat by way of a calorie restricted diet to have more developed abs. If you're smart and don't overdo things there is no reason muscle loss should be a concern on a good diet.

af92
05-09-2011, 06:09 PM
Ignore eating at maintenance. You will be best served reducing bodyfat by weight a calorie restricted diet to have more developed abs. If you're smart and don't overdo things there is no reason muscle loss should be a concern on a good diet.


^^^ boom. nuff said.

Dan Fanelli
05-09-2011, 07:22 PM
A cut at this point would be a big mistake IMO. You bulked up very quickly and haven't been at that weight for long enough yet. And you are already going to be too late to get cut for summer. If anything you'll probably end up where you were when you started or even a little fatter than when you started.

You can believe who you want, but dont make the mistakes I made in the past, you'll just end up yo-yoing back and forth with little progress. Jack your protein up a ton, and eat at maintanence or slightly above. Focus on increasing strength and do a bit of cardio if you want. You'll be much better off in the long run, as well as the short term.

Behemoth
05-09-2011, 07:26 PM
A cut at this point would be a big mistake IMO. You bulked up very quickly and haven't been at that weight for long enough yet. And you are already going to be too late to get cut for summer. If anything you'll probably end up where you were when you started or even a little fatter than when you started.

You can believe who you want, but dont make the mistakes I made in the past, you'll just end up yo-yoing back and forth with little progress. Jack your protein up a ton, and eat at maintanence or slightly above. Focus on increasing strength and do a bit of cardio if you want. You'll be much better off in the long run, as well as the short term.

JPD750 - You can do this, I'm not telling you what you should or shouldn't choose to do. But this is not the way to get abs if that's what you're after. It will actually take you farther away from getting them. It is your personal decision on whether you want to cut down or bulk up. Don't listen to anybody saying "you're too little or you're too big" unless it is a general health concern. All that truly matters is your comfort and you getting out of it what you want. If you want abs, then you need to diet.

Behemoth
05-09-2011, 07:29 PM
A cut at this point would be a big mistake IMO. You bulked up very quickly and haven't been at that weight for long enough yet. And you are already going to be too late to get cut for summer. If anything you'll probably end up where you were when you started or even a little fatter than when you started.

You can believe who you want, but dont make the mistakes I made in the past, you'll just end up yo-yoing back and forth with little progress. Jack your protein up a ton, and eat at maintanence or slightly above. Focus on increasing strength and do a bit of cardio if you want. You'll be much better off in the long run, as well as the short term.

Dan - Please give pertinent advice to what the poster asks. This is the only time I'm going to ask.

jpd750
05-09-2011, 08:17 PM
Dan - Please give pertinent advice to what the poster asks. This is the only time I'm going to ask.

See guys - I used to weigh almost 180, about 175ish when I was in the best of my last lifting go around (about 6 months ago) , this time I am swearing I am never stopping again until it negatively affects my well being.

I basically just want to look bigger, abs are a + for me in my books, it really wouldn't be too tough for me since I still have somewhat of a high metabolism and am a ectomorph my built (given used to being 130lbs @ 5' 10'' back in high school).

What do you really think I should do? WIll dieting make me lose muscle? I know one can realistically lose fat and gain muscle at the same time, but is this only for the genetically gifted???

Focused70
05-09-2011, 08:36 PM
See guys - I used to weigh almost 180, about 175ish when I was in the best of my last lifting go around (about 6 months ago) , this time I am swearing I am never stopping again until it negatively affects my well being.

I basically just want to look bigger, abs are a + for me in my books, it really wouldn't be too tough for me since I still have somewhat of a high metabolism and am a ectomorph my built (given used to being 130lbs @ 5' 10'' back in high school).

What do you really think I should do? WIll dieting make me lose muscle? I know one can realistically lose fat and gain muscle at the same time, but is this only for the genetically gifted???


You're over-thinking things a wee bit.

Do you look good in jeans? (Don't answer me. Just ask yourself that.)

If you want to bulk, then bulk. If you want to cut, then cut. Behemoth gave you solid advice ... worth taking, imho.

jpd750
05-10-2011, 08:31 AM
Ignore eating at maintenance. You will be best served reducing bodyfat by way of a calorie restricted diet to have more developed abs. If you're smart and don't overdo things there is no reason muscle loss should be a concern on a good diet.

Can you define a 'good diet' ? I know, I know I've seen the post on WBB about 'what bodybuilder's eat'

How much calories/protein/fat/carbs for me @ ~168-170 and 5' 10''

razorcut
05-10-2011, 10:14 AM
You shouldn't need to worry about adding cardio in off the bat, trying to do too many things to induce fat loss only complicates things early on. All you really need is a few hundred less calories. Adding cardio is simply another way to put you into an energy deficit (therefore 300 less calories is the same as cardio that burns 300 calories).

Great advice here. Too often overlooked.

jpd750
05-10-2011, 10:20 AM
Thank you all :)

Mercuryblade
05-10-2011, 11:04 AM
Just to reiterate on what Behemoth said:
Learn to love your veggies.

Just a chicken breast for dinner pretty much sucks as far as satiety goes- cut it up and put it on a giant bed of romaine lettuce and some lowfat balsamic vinegar, and you just added around 100 calories and made the meal filling.

Or when I'm really craving something shitty I cut it with vegetables. If I want mcdonalds I go and get something off the dollar menu, then eat a giant salad or a big bowl of baby carrots, so I'm both full and got my junk food craving in. Same thing if I want a bag of potato chips, a ice cream bar, whatever.

As far as your "good diet" question. Don't get too caught up in the details, calorie count, and make sure you're getting enough protein. Unless your leaning towards extremes the whole fat/carb ratio is pretty arbitrary. Personally I feel like shit when I'm cutting if I don't have enough carbs in my diet, so I tend to cut down on fat pretty substantially, but others tend to like how full they feel with fat and have no problem cutting down on carbs. Count your calories and be consistent! I can't emphasize this enough. Calorie counting takes all the stress out of eating, you don't have to worry about eating this "healthy" thing or that "unhealthy" thing because at the end of the day, what matters is that you are hitting your macros. You can have a hamburger, some fries, a beer or two, a little bit of ice cream. As long as you are controlling your intake it doesn't matter and you will be more sane in the long run.

GazzyG
05-10-2011, 11:48 AM
Lots of great advice from experience people in here. Read their words and let them sink in.

Behemoth
05-10-2011, 12:27 PM
Just to reiterate on what Behemoth said:
Learn to love your veggies.

Just a chicken breast for dinner pretty much sucks as far as satiety goes- cut it up and put it on a giant bed of romaine lettuce and some lowfat balsamic vinegar, and you just added around 100 calories and made the meal filling.

Or when I'm really craving something shitty I cut it with vegetables. If I want mcdonalds I go and get something off the dollar menu, then eat a giant salad or a big bowl of baby carrots, so I'm both full and got my junk food craving in. Same thing if I want a bag of potato chips, a ice cream bar, whatever.

As far as your "good diet" question. Don't get too caught up in the details, calorie count, and make sure you're getting enough protein. Unless your leaning towards extremes the whole fat/carb ratio is pretty arbitrary. Personally I feel like shit when I'm cutting if I don't have enough carbs in my diet, so I tend to cut down on fat pretty substantially, but others tend to like how full they feel with fat and have no problem cutting down on carbs. Count your calories and be consistent! I can't emphasize this enough. Calorie counting takes all the stress out of eating, you don't have to worry about eating this "healthy" thing or that "unhealthy" thing because at the end of the day, what matters is that you are hitting your macros. You can have a hamburger, some fries, a beer or two, a little bit of ice cream. As long as you are controlling your intake it doesn't matter and you will be more sane in the long run.

Very good stuff here.