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View Full Version : Please review my diet (cutting)...



devhuman
03-21-2004, 03:50 PM
Hi all -

Cutting is a bit of an understatement! I'm approx 5' 7" and 235 lbs. I have decent mass, but I have a long way to go. My big issue is that a lot of that 235 lbs is fat. If I were to have 10% BF at my current mass, I'd probably be around 160-170. That'll give you an idea of where I'm at. I'd like to put on another 10-20 lbs of lean mass and drop the fat down to about 10%. I have a really hot, ripped wife, and I want to be the same for her.

Here's what I'm eating:

06:30 Wake up
07:00 Breakfast

1 Cup Egg Beaters
1 whole orage
07:30 Workout
09:00 Post workout shake
12:00 Lunch

1 Boneless, skinless chicken breast
1 Cup WW Pasta
1 cup broccoli
15:00 Meal #4

1 can tuna
2 slices WW bread
1 stalk of celery
1 Tbs of mayo
18:00 Dinner

"Chef's choice" (whatever my wife cooks). Clean... typically steak, chicken or fish, Sweet potato, WW pasta, veggies, etc...
21:00 Meal #5

Protein smoothy
Protein
Banana
Strawberries

It comes out to be approx. 2500 cals, 254g of carbs, 267g of protein, and 53g of Fat.

What do you think? I need to loose a lot of fat. I know it's hard to loose fat and gain lean at the same time. Worst case, I'd like to at least retain what I have while loosing fat. My work out looks like this (basically following the WBB#1 routine):

Monday

Chest
Back
Tuesday

HIIT Cardio
Wednesday

Legs
Abs
Thursday

HIIT Cardio
Friday

Shoulders
Bicepts
Triceps
Saturday

HIIT Cardio

Please let me know what you think.

-Tom

Spartacus
03-21-2004, 03:57 PM
"1 stalk of celery"
lol.

i think higher frequency triaing would be better, but pretty good.

devhuman
03-21-2004, 04:13 PM
"1 stalk of celery"
lol.

i think higher frequency triaing would be better, but pretty good.

What do you mean by higher frequency training? Can you give an example?

-Tom

ryuage
03-21-2004, 04:17 PM
shoot if your wife is so ripped maybe you should be asking her how she does it?

devhuman
03-21-2004, 04:33 PM
shoot if your wife is so ripped maybe you should be asking her how she does it?

She eats whatever she wants, whenever she wants. She works out with me on M,W,F and does very little cardio. She has like 10% BF. She has a very high metabolism and her muscles adapt well to training.

I don't think I'd do too well with the chocolate cookies, brownies, combos, potato chips, and soda's that she eats all the time!

ryuage
03-21-2004, 04:39 PM
i wish i could eat like that and be lean :\ anyway diet looks ok try it out and see how it works for you then adjust accordingly

Spartacus
03-21-2004, 04:46 PM
such as

monday - back legs
tuesday - arms chest shoulders
wed - hiit
thur - back legs
fri - arms chest shoulders

or fullbody MWF

ryuage
03-21-2004, 05:58 PM
?? spartacus??

devhuman
03-21-2004, 06:05 PM
Thanks Spartacus. I think that may be over doing it. I don't want to over train. I get good results from my split. I'm now just going to a more strict diet and adding cardio.

-Tom

Spartacus
03-21-2004, 06:28 PM
well you can use the same volume as you're using now, just split it up in a smarter way. good luck with your diet.

VasDeferens
03-21-2004, 08:59 PM
so you are 5'7" and 235. What is your bf? Are you muscular or in high bf range? I am a bit confused.
Can you post a pic of your wife?

KrAzY
03-21-2004, 09:32 PM
i wish i could eat like that and be lean :\ anyway diet looks ok try it out and see how it works for you then adjust accordingly

Nooooo! Healthy foods only! Bad food bad no matter how fast your metabolism is!

devhuman
03-22-2004, 08:32 AM
so you are 5'7" and 235. What is your bf? Are you muscular or in high bf range? I am a bit confused.
Can you post a pic of your wife?

High in BF.... unfortunately!

DavidyourDuke
03-22-2004, 09:52 AM
Can you post a pic of your wife?

ahahahaha naughty

Ebu
03-22-2004, 12:38 PM
Well, if you really wanna cut down, id say lower your cal intake to 2,000 probably. Also, just because your wife is one of those people that can eat junk and look good, doesnt mean everything is great on the inside working. A concern should be health on the inside, as well as what other people say.

I like your split, I am currently on something very similar actually. I don't know what your schedule will allow, but I find working out later in the day once you have all your food energy provides a better workout. Remeber, just to stick with it.

devhuman
03-22-2004, 02:42 PM
Hey Ebu... what do you think I should cut out to drop to 2000 cal? What I used for a rough estimate of where I needed to be was 12 * (current body weight). That equals 2820 cal. From what I've read, that's about what your maintenacne would be. So... then I dropped it by around 250 cal/ day for 2570.

Should I drop more? Any other opinions? I hear so many warnings around here about not eating enough and under eating causing fat retention. Let me know.

-Tom

Spartacus
03-22-2004, 04:36 PM
you have to find out how fast your metabolism is. i usually don't think its a good idea to just "see what works for you" but for finding your maintnence calories, this is really the only good way to do it. set a calorie level, and see what happens.