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Jabberwocky
09-02-2005, 09:25 PM
Someone give me a cutting diet. I am 5'10, and weigh about 245, lifting three days a week, cardio 5 days a week. I think if someone else made me a plan, I would be more inclined to follow it. Thanks in advanced!

Built
09-02-2005, 10:34 PM
Use mine.

ryuage
09-02-2005, 10:42 PM
move more
eat less
repeat

Ck0
09-02-2005, 11:02 PM
I'm making an educated guess that you having been weight lifting long or been accustomed to this diet thing. But its great that you are want to make a change and I am willing to do my best to help you out. And long last time before I continued the most important thing about anything you do is willpower ;)

Anyways from your height and weight Im guessing you can eat about 2600-2800 calories a day w/o gaining weight. Lets take the low number for example and use this to base on your diet.

To cut I'd say start off by cutting 200 calories a week (in theory it lets your body get used to having less and less calories).

Week 1: 2400 calories
Week 2: 2200 calories
Week 3: 2100 calories
Week 4: 2000 calories

So by 4 weeks you'll be at 600 calorie deficit keep going until you platue.

Sample Meal Plan (Calories may not be exact, I'm guessing)

Meal 1: 8:00-10:00am (or when u wake up) - 350 calories
1 scoop whey
7 hard boiled eggs whites
1 slice of whole wheat bread

Meal 2: 2-3 hours later - 400 calories
8oz skinless bonless chicken breast
1 large orange
1oz of almonds
2 Fish oil capsules from Costco

Meal 3: 2-3 hours later - 350 calories
7oz of Turkey or Tuna
1tps of cranberry sauce
1/2 cup of LF/FF cottage cheese
1tps of sugar free jam to mix w/ cottage cheese

Meal 4: 2-3 hours later - 500 calories
1 scoop whey
1 slice of whole wheat bread
2 tps of natural pb
Veggis of your choice

Meal 5: 2-3 hours later - 450 calories
Banilla Plus Protein Enriched Pasta w/ Omega 3 ($2.19 at stores) 1 serving
5oz of 93% lean/ 7%fat ground beef
1/4 cup spaghetti sauce
1tps of low carb parmesan cheese

After meal 5 its total of about 2050 calories +/- 100. The diet above contains plenty of protein high quality ones from the eggs, good fats from natural pb, almonds and some saturated fats from the ground beef. Your getting carbs from the bread and pasta.

If you need a Meal 6 if should be something small that'll keep you occupied until the next day. If you have the money meal replacement protein bars are a good choice too but its up to you. Adjust the foods add more calories or subtract to your choosing.

As far was the workout goes any workout will do. i prefer 4 day splits and alternate between big and small muscle groups.

Day 1: Chest
Day 2: Arms / Shoulders
Day 3: Back
Day 4: Legs
Day 5: Cardio + Abs
Day 6: Rest
Day 7: Repeat

Add cardio to any other days if you want.
You can do abs to any of those days you want.

If you are above 20% BF I would recommend atleast 3-4 days of cardio a week for health reasons specifically.

This isnt perfect if you have any suggestions or questions please post

Jabberwocky
09-03-2005, 09:32 AM
move more
eat less
repeat

Would your recommend pro-hormones? /sarcasm

Jabberwocky
09-03-2005, 09:32 AM
Thanks all for the replies btw

shootermcgavin7
09-03-2005, 12:57 PM
I'm making an educated guess that you having been weight lifting long or been accustomed to this diet thing. But its great that you are want to make a change and I am willing to do my best to help you out. And long last time before I continued the most important thing about anything you do is willpower ;)

Anyways from your height and weight Im guessing you can eat about 2600-2800 calories a day w/o gaining weight. Lets take the low number for example and use this to base on your diet.

To cut I'd say start off by cutting 200 calories a week (in theory it lets your body get used to having less and less calories).

Week 1: 2400 calories
Week 2: 2200 calories
Week 3: 2100 calories
Week 4: 2000 calories




Those cals seem a little low to me for a 245lb guy; even cutting; but it depends on his metabolism.

Ck0
09-03-2005, 06:17 PM
Those cals seem a little low to me for a 245lb guy; even cutting; but it depends on his metabolism.

Yeah it may seem so, but he never told us his maintence calories so Im only guessing