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View Full Version : Some final questions before the jan 1st cut



Stumprrp
12-20-2006, 01:41 PM
I just want to clear a few things up with you guys that i havent found using search button. Im cutting jan 1st for as long as necessary to be lean. Im doing kettlebell training twice a week and 2 days of weights (upper, lower). My lean mass is almost 180 and im currentlt about 220 @ 19-20% body fat.

I figured following anthonys advice would be key "meats nuts and vegys at every meal" but i still had some questions.

im guessing 250 grams of protien is optimal because im cutting and i want to hang on to my LBM as best as possible and possibly even get a little stronger as my fitness level rises. 250 grams of protien is 1000 calories.

fat would be around 90 grams using the .5 estimate provided by most of you on here, 90 grams of fat is 810 calories.

that leaves me with 700 or so calories to come from other sources or carbs. i obviously am cutting starchs out almost completely.

the best time to have the carbs on a cut is pre and post workout as i hear, so pre workout could be say some PB, cottege cheese/chicken, and an apple? post workout whey in water, nuts, and a banana?

hows this for a sample.

breakfast - 3 whole eggs, a glass of 1% milk
lunch - 6-8 oz chicken breast or tuna, peanuts, a vegy if i can, water
pre workout - chix/tuna/cottege, peanut butter, piece of fruit
post workout - nitrean in water, peanuts, piece of fruit
dinner - some form of meat and vegys (my mom ALWAYS cooks vegys)
pre bed - nitrean in water

i was thinking this would be pretty good to help shed the fat (1.5 lbs a week is what i want) and retain my muscle.

sorry i may know a good amount but cutting conserns me! lol

Con
12-20-2006, 03:44 PM
Well depends on how strict you wanna get. Apiece of fruit is fine for workout days, but generally you want the startchy stuff right around workouts.

Other than the excessive fruit, the plan looks good. As long as you train intensely(do you even know how to train any other way?) and are in a deficiet, youll be lean in no time.

PS: Guess your gonna win that race to a 6 pack after all :D

8.8
12-20-2006, 04:16 PM
other excellent carb sources - sweet potatos, oats, brown rice

apple/berries/grapefruit/peaches post workout (bananas are usully frowned upon in a cut, except for "carb up meals")

i would suggest scheduling a few cheat meals into your diet maybe one or twice a month - just make sure they are planed and not just a moment of weekness


also i know your not trying ot get into contest shape but dairy causes you to hold water i believe

Stumprrp
12-20-2006, 05:12 PM
con yeah i know but to be honest with you i dont even crave starches

8.8 thanks im sure 1 glass of milk or 1 cup of CC wont hurt to much, and if i have some starches to have around my lifts i will.

oh hell yeah on the cheat meals, they have to be like 1-2 a month because when i cheat i cheat BIG! (large pizzas, quad stackers :D)

8.8
12-20-2006, 08:23 PM
yes i agree shouldnt hurt i was just thowin it out there

Stumprrp
12-20-2006, 08:28 PM
i hear you thanks for the input!

i cant wait to melt this crap off!

MagnaSephiroth
12-21-2006, 05:20 PM
Cutting also concerns me, cause I'm really not that "big" but I dont like having any bulges at all. While I gained a good 18 pounds, I'm ready to cut about 5-10 of that off to show my abs and be very lean. I feel like I really havnt gained much, which is why I'm scared to cut and lose what I lost :(

Stumprrp
12-21-2006, 05:45 PM
Cutting also concerns me, cause I'm really not that "big" but I dont like having any bulges at all. While I gained a good 18 pounds, I'm ready to cut about 5-10 of that off to show my abs and be very lean. I feel like I really havnt gained much, which is why I'm scared to cut and lose what I lost :(

if you take it slow u should have no worries, such as myself

CTC87TPI
12-21-2006, 08:33 PM
Starting a cut also on the 1st. 17 years old, 6'0 265lbs. I plan to be about 230 come summer and stay there. This has been a good thread, keep it going!

HILL
12-23-2006, 08:08 AM
stump i would say you can bring your protein down to say 200-220 if you want and still be fine mate

Stumprrp
12-23-2006, 12:34 PM
ok hill

Anthony
12-28-2006, 12:36 PM
How many calories were you eating before cutting? Why did you decide on ~2500 to cut?

Looks like you're moving in the right direction ... couple of suggestions:

1) more variation with your fat intake.

2) understand that the faster you lose, the more likely you'll lose strength and muscle. While you might be able to get away with it in the beginning, the leaner you get, the slower your progress will be. I'd shoot for 0.5-1.0 pounds per week to be safe. There's absolutely no reason why you can't get stronger during a "cut" ... you just need to be patient.

But overall I think you're taking steps in the right direction. Good luck!

Stumprrp
12-28-2006, 12:42 PM
thanks anthony, i started and im getting my fats from peanuts, peanut butter, olive oil, and meats.

i understand that the faster you lose how likely you are to lose muscle, but man .5 - 1lb a week is REALLLY slow, that means in 6 months i will have lost barely 20 lbs, i need to lose about 25, you dont think my goal of 1.5 a week is ok? i picked 2500 because my maintanace is 3200-3000.

heres how my diet went so far today so you have an idea.

breakfast - 3 egg omlet with peppers, onions, mushrooms, and low fat cheese, a side of 1 cup egg whites

lunch - a can of tuna, peanuts, and carrots

snack - 1 cup cottege cheese but spiced up

ill probley have a bowl of homemade chicken soup before work, which is all vegys fresh white chicken and little meatballs, lol.

i wont mind losing slow but after the majority comes off, i am 20% and usually when your that high it comes off fairly quick in the first month or so no?