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estropes
02-07-2006, 08:45 PM
Okay So I've been on a cutting cycle for about 4 weeks now. I'm going to Flordia in May and need to get in shape.

My workout and cardo is in order, but I was hoping for some help in my diet.

So first Stats

I'm 5'9" currently sitting at about 205. I'm about 18-19% BF.

I'm hoping to get down to about 175 and 9-7% BF

This is my Average nutrional Information using Fitday for the past 14 days

Total Cals per day: 1770 Seems low to me, I dunno?
Total Fat per day: 46
Total Pro per day: 190
Total Carbs per day: 132

I'm planning on cutting carbs in April

Does my calorie count look to low or on par? Any help is appericated

Thanks

Built
02-07-2006, 10:24 PM
Fat is too low.

Cals look kinda low to me.

Read the link in my sig, then come back.

estropes
02-09-2006, 09:38 AM
Built,

So what your saying in your Sticky is more Low GI Carbs an hour before workouts.

Other than that you pretty much cut all carbs from your menu from what I can tell, is that correct?

Also up the Fats?

Here is my current routine, what would you change?

Also I should add I've been drinking 1 1/2 to 2 gallons of water a day

BreakFast 7:30
Quaker Qats mixed with Protein Mix
Turkey Sausage

Snack 11:00
2 cups of Brown Rice

1:00 Cardio - 30-40 minutes 4 days a week M,T, Th, F

Lunch 2:00
Lean Cuisine Honey Dion grilled chicken

Snack 4:00
BIO Protein Chocolate Peanut Butter Bar

Dinner 6:30
Grilled Chicken Breast
Steamed Carrots
Cup of Brown Rice, or Sweet Potatoe

8:00PM Workout
5 X 5: 5 days a week M,T,Th, F, Su

Snack 10:00
Turkey Sausage

Built
02-09-2006, 11:31 AM
Built,

So what your saying in your Sticky is more Low GI Carbs an hour before workouts.

Other than that you pretty much cut all carbs from your menu from what I can tell, is that correct?

Also up the Fats?

Here is my current routine, what would you change?

Also I should add I've been drinking 1 1/2 to 2 gallons of water a day

BreakFast 7:30
Quaker Qats mixed with Protein Mix
Turkey Sausage

Snack 11:00
2 cups of Brown Rice

1:00 Cardio - 30-40 minutes 4 days a week M,T, Th, F

Lunch 2:00
Lean Cuisine Honey Dion grilled chicken

Snack 4:00
BIO Protein Chocolate Peanut Butter Bar

Dinner 6:30
Grilled Chicken Breast
Steamed Carrots
Cup of Brown Rice, or Sweet Potatoe

8:00PM Workout
5 X 5: 5 days a week M,T,Th, F, Su

Snack 10:00
Turkey Sausage

***snip ***
I'm 5'9" currently sitting at about 205. I'm about 18-19% BF.
I'm hoping to get down to about 175 and 9-7% BF
Total Cals per day: 1770
Total Fat per day: 46
Total Pro per day: 190
Total Carbs per day: 132
Okay
Your LBM is roughly 160 lbs, so I'd aim for at least 160g protein and at least 80g fat daily. Your protein is fine, but your fats are low. Your calories also look low, but I donít know what your maintenance calories are.

Assuming they're about 3000, a 20% drop would be the lowest you should start with, and that would be in the range of 2400 cals a day.

You appear to be doing a lot of cardio for the calories you're consuming, especially considering you're lifting 5 days a week. Maybe do the 30-40 minutes of cardio on your off days, and 20 minutes of post workout walking on your lifting days?

The only meal I wouldn't change right now is your 6:30 preworkout meal. You need some faster carbs and protein for post workout, not protein and fat. Maybe the brown rice and some chicken for this meal? And 2 cups of rice isn't a meal - every meal/snack you eat should be centred on protein.

My personal comfort does not include oats for breakfast, but I'm unpopular in this regard - many love their AM oats. If you like 'em, leave 'em in. Carbs in the AM make me hungry, so I stick with eggs, but that's just me. On a cut, it's all about controlling your appetite - fail at that one, and the rest won't matter.

If you were to carb cycle, where you alternate between higher and lower carb days (depending on whether it's a lifting or a non-lifting day), yes, basically ditch all starchy/sugary carbs except for the meal before and the meal(s) right after you lift. Protein, fat, and produce for all other meals.

For example, based on 160lbs LBM, 5 days a week lifting, 3000 cals maintenance (guess), if you wanted to carb cycle, you could try this:

LBM = 160 lbs.
Maintenance calories: 3,000 per day.
A caloric deficit of 4,200 calories per week,
for a loss of of 1.2 pounds per week

Average daily macros:
203g of protein,
101g of fat, and
170g of carbohydrate,
2,400 calories in total.

Lifting/HIIT days:
208g of protein,
96g of fat, and
202g of carbohydrate,
2,503 calories in total.

Rest/SS Cardio days:
192g of protein,
112g of fat, and
92g of carbohydrate,
2,143 calories in total.

There are many strategies. This is just one of them.

Davidelmo
02-09-2006, 12:38 PM
Nothing further to add but your post should be a model one for newbies to follow.

Thanks for including your current diet info, height/weight, BF% etc.

You'd be amazed how many people don't even state how much they weight or their BF% etc!

estropes
02-09-2006, 12:58 PM
Built, thanks a ton!!!

I'll change my diet tomorrow accordingly, grocery day!

This will be my first TRUE cut. I alway manage to lose weight for the summer months, but it's always half a$$ed effort. Never got a true six pack, just a flat stomach.

Built
02-09-2006, 01:04 PM
You're welcome!

If you don't drop weight, tweak the diet accordingly.

Good luck!

Vapour Trails
02-09-2006, 03:30 PM
If you want my opinion, if you follow builts recommendations you will be cutting for 4-6 months to get to where you want to be. Your maintenance calories might be 3000 now but after a few weeks it will decline and reset itself right in line with your intake and your fat loss will drop to nothing. Conventional cutting is fine if you want to lose 5 lbs, but it takes forever to lose 30 lbs that way.

Built
02-09-2006, 04:09 PM
But you'll keep most of your LBM.

Up to you. If you need to drop more than 4-5 lbs a month, you may wish to consider something like PSMF.