Please critique my cutting diet. I've lost already 15lbs in 3 weeks and feel great!!
I eat 4-5 small meals a day with 2-3 whey protein shakes to
ensure I get proper protein intake.
My protein intake consists of 5 egg whites at a meal, and regular sized
chicken breasts (from a private butcher), and whey protein.
For the past 12yrs I was eating red meat every day, sometimes
twice a day. For the past 3 months, I cut it to 2x's a week maximum
and feel much better over all.
I eat 2 carbs a day, a 1/2 cup of oatmeal and 1 cup of rice. I tend not
to eat carbs after 3 or 4pm latest.
I eat no bread of any kind, I've also cut out all forms of sugar except for
my cheat day which is usually Saturday or Sunday.
For veggies, 3 servings of green veggies per day, either green beans or
I drink plenty of water.
Supplements for fat burning;
- MyoGenix CLA (I know many don't think it works, but I've
found it helps a lot)
- L-Carnitine 4x's per day
- M.A.N. Scorch fat burner as recommended
- Axis Labs Hyper Test
- Saw Palmetto
both for hormone support
- L-Glutamine & BCAA's to protect muscle
- NeoGenix VasoSpan
- Iron Ferrous Gluconate 1x per day
- 1000mg's of Vitamin C per day
- Ultra Fiber supplement (capsule, no sugar)
I had spent the last bunch of months bulking. I finished
at around 230lbs at 5f10. My lifts all doubled even tripled.
I decided due to a career change later in the fall that I will
finally cut what hard earned muscle I've gained.
I know many people are against full body workouts, but
since I've started this new program, I've really changed
the over all composition of my body. I do not over train as
I always sleep well, have lot's of strength and energy.
I do musculation 4x's a week. Each workout, I do
my full body from shoulders right down to my calves.
But here's the catch, one workout I will do only barbell
exercises, the next only machines, the next only dumbbells,
the next only cables and the cycle repeats itself.
I do 2 sets per muscle, 10-15 reps.
For cardio on these musculation days, I set the treadmill
to about 12mins and do 15 second sprints, with 1min jogs
and walks in between each sprint. My sprinting speed is about
13.5km's per hour.
On non musculation days, I do 30-40mins of low paced, deep
breathing cardio. Before bed, I will go for a 2-3km walk which
takes about 20-30mins. I do this in addition to my work at the
My abs I do every day.
I'm fortunate enough that my gym has an indoor tiled steam
room with Eucalyptus in it. I spend about 10-20mins a day
in it followed by a 10min cold shower.
Since I've been doing this, I've never felt better or stronger,
no body pains or cracking sounds.
I'm open to any criticism and opinions. But one thing to keep in mind,
each person is different.
Thanks for your time.
if youve already lost 15 lbs....then you must be doing somthing right. keep it up.
I just eat less food. Not much cardio (but I do do it). I keep reps low (sometimes one rep maxes). I don't really do reps above 8-10 ever.
i will refrain from giving much advice because most all the other members are more educated and experienced about this whole lifting and dieting thing than me. at one time I was 23% body fat and i was able to drop that to 10% and have been keeping it at or close to that for about 3 1/2 years. to lose it i just went into calories defecit, lifted 3-4 times per week, did some cardio, and cut all junk ffrom my diet. kept adjusting till i was dropping 1-2 lbs per week. good luck to you.
Thanks for your advice, pretty logical IMO.
I plan on continuing with the full body workouts until Friday.
Then will do only cable work next week for the whole week, and the following
week I plan on returning to a standard 1 muscle group per week routine.
But will definitely keep the cardio volume high along with the diet.