My cutting diet

[Stumprrp]

Hello all, just wanted to post my diet to get approvals and such, i know about fitday but i eat diff foods alot.

tipical breakfast:

banana, or cereal with 1% milk

tipical lunch:

sandwich on wheat, fruit, granola bar

snack when i get home

apple with peanut butter on it (this is hard to do becuase i get home late from the gym, well around dinner)

tipical dinner:

what ever mom cookes, pasta, pork, chicken, etc, veggys

drinks: water, juice, milk

cheat day: weekends, usualy like out to eat with the guys or something

along with lifting and cardio this has worked good, started lifting in late july and its now october and im down to 237 from 275!

do you guys think 200 will be good, thats my goal, i will post pics later when i get my camera.

[Built]

Not enough protein, not enough food. Post up your macros from www.fitday.com

What's your training like?

[Stumprrp]

even for cutting its to little? my training is HIIT for cardio and maybe vary it up with a mile run, then mon chest shoulders and bi, wend back and tri, fri legs and abs.

cals 1523 fat 44 carbs 162 protein 126

like i said it can vary some days i may eat more etc

oh i also play the drums if you want to count that

[Built]

Cals are far too low.

Protein is far too low.

Fat is far too low.

If I assume a 200-lb LBM (I have no idea, I'm just taking a wild guess), you should get in a minumum of 200g protein, and 100g fat daily.

I cut on 1800 calories, and I'm a middle-aged chick who's half your size.

[Stumprrp]

oh lol, ok, ill eat more then, thats not a problem what so ever =)

thanks alot

[Built]

You want to lose FAT, but not muscle.

What's your training like? That's the other part of this equation.

I know, weights and cardio. Can you be more detailed?

[Stumprrp]

sure.

chest - flat bench, 160 x 7 , 170 x 7 , 180 x 7
some machine where you cross your arms laying down (sry) 140 for 7 x 3
flat dumbell bench, 50 for 7 x 3

shoulders - shrugs 50 for 15 x 3
arnold press 35 for 7 x 3 ( i bring the weights down to my stomach each rep)
shoulder lever press 120 for 7 x 3
barbell upright row 130 for 7 x 3

biceps - hammer curl 40 for 7 x 3 each arm
barbell curl 85 for 7 x 3

tricep - close grip bench 135 for 7 x 3
cable pushdown 200-220 for 7 x 3

back - just started deadlifting last week 185 for 7 x 3
bent over row 50 for 7 x 3 each side
seated row 155 for 7 x 3
front pulldowns 125 for 7 x 3

legs - (i cant squat, it feels like my back is getting crushed, with proper tech)
seated leg press 510 for 7 x 3
leg extension 130 for 7 x 3
hamstring curl 130 for 7 x 3
seated calf press 320 for 7 x 3
45* leg press 350? for 7 x 3

then cardio

[Built]

You do this whole workout every time, or is this a four day split?

How do you feed yourself for your workout? What's your pre and post workout nutrition like?

[Stumprrp]

this is 3 days a week, mon weds friday

well i have to go after school so ive had breakfast and lunch in me, which is what i posted above, after that i walk home so its like 4:30 so i eat dinner

[Unreal]

I don't understand can't squat. Alot of people have told me that, but they are just trying way too much weight. Squatting takes time. Even if you just do the bar, its better then nothing. Your lowerback will never get stronger if you don't work it. I find people who avoid squats/deads because of their back tend to have weak backs, and are prone to back problems because they are so weak, which is why they don't squat/dead.

[Stumprrp]

i deadlift and work my lower back, i had the bar and it did not feel right what so ever.

im sure high weight leg press is sufficient for legs?

[Built]

You need to learn how to squat. Suck it up and do it. Leg press won't work your core.

How long does your workout take you? It looks like too much for one day.

[Stumprrp]

i dont do all of this in one day lol.

mon is chest shoulders and bi
weds is back and tri
friday is legs and abs

suck it up? when just the bar feels like my back is breaking when i go down? eh ill try it again but im not risking injury

[Built]

Use a weight that won't do this to you. You may have to go a LOT lighter than your ego will like, but the weight will build up fast.

Read this. It helped me a LOT, especially the part about good mornings at the bottom. The beginning of a squat is a good morning. Work those HARD.
http://www.elitefts.com/documents/causal_friday.htm

[ReelBigFish]

i dont do all of this in one day lol.

mon is chest shoulders and bi
weds is back and tri
friday is legs and abs

suck it up? when just the bar feels like my back is breaking when i go down? eh ill try it again but im not risking injury

Your problem is probably form. go to http://www.uwlax.edu/strengthcenter/...ideo_index.htm and under "strength" in the legs section, click Front Squat. If you have mirrors in your gym then watch yourself or have someone to help you out and watch your form. Sounds like you may be bending forward too much.

[ReelBigFish]

oh haha well use built's and my info. to help you out.

[Stumprrp]

thanks guys, my friend is experienced with squat and is going to show me