Results 1 to 17 of 17

Thread: Experts Help - Cutting Diet

  1. #1
    Wannabebig Member
    Join Date
    Apr 2002
    Location
    PA
    Posts
    6

    Experts Help - Cutting Diet

    What's up everybody! I've been reading this board for awhile but never decided to post until now.

    Here's my dilemma: I'm currently trying to diet down for a natural competition this summer. I'm currently 5'8" ~180 lbs. @ 9% bf (caliper method). I started dieting in January (started off around 12% bf) following a CKD with bi-weekly refeeds, however I recently switched to a typical pre-contest bodybuilding diet (50% protein 30% carbs, 20% fat) as I started to lose too much lean muscle mass during the tail-end of the CKD. I workout utilizing a four day split (back/bis; shoulders; legs; chest/tris) and perform cardio at least four times a week either after my workout or first thing in the morning.

    Here is a sample of the diet I'm following. Let me know what you think in terms of # of meals and # of calories (too high/low)as I seem to have hit a plateau in my fat loss efforts - been stuck @ 9% for about a month). The only carbs I eat are low/moderate GI (oats, sweet potatoes, brown rice, green veggies, etc...); protein primarily consists of chicken, protein shakes, mrp's and fish and i take efa's to keep my fat intake at a reasonable level.

    Breakfast
    Protein 39
    Fat 6
    Carbs 33
    Total Calories 342

    Lunch
    Protein 45
    Fat 7
    Carbs 40
    Total Calories 403

    Snack
    Protein 39
    Fat 3
    Carbs 17
    Total Calories 250

    Post-Workout
    Protein 44
    Fat 4.5
    Carbs 30
    Total Calories 336.5

    Dinner
    Protein 60
    Fat 8
    Carbs 40
    Total Calories 472

    Pre-bedtime
    Protein 0
    Fat 14
    Carbs 0
    Total Calories 126

    Total
    Protein 227
    Fat 43
    Carbs 160
    Total Calories 1931

    Thanks again for your help!!

  2. #2
    Party of "No." Tryska's Avatar
    Join Date
    Jun 2001
    Posts
    23,191
    what you are eating at each meal specifically is equally important as the macro breakdowns. could you tell us what is in each meal? thanks!
    Last edited by Tryska; 04-10-2002 at 04:59 PM.
    A little learning is a dangerous thing...

    Live Dangerously! Learn a Little!


    Dude, did Doogie Howser just steal my fucking car?

  3. #3
    bone crusher
    Join Date
    Jan 2001
    Posts
    0
    curious as to what evidence you had to say the ckd was causing muscle loss.

  4. #4
    Wannabebig Member
    Join Date
    Apr 2002
    Location
    PA
    Posts
    6
    Tryska, here's a pretty good breakdown of what I eat and it's pretty much the same everyday:

    Breakfast
    protein shake + 1/2 cup oats

    Lunch
    2 chicken breast + medium sweet potato + green veggies

    Snack
    mrp

    Post-Workout
    protein shake + high gi carbs

    Dinner
    2 chicken breasts + 1/2 cup brown rice (uncooked) + green veggies

    Pre-bedtime
    flax oil + protein

  5. #5
    Wannabebig Member
    Join Date
    Apr 2002
    Location
    PA
    Posts
    6
    doc,

    my bf% hit a plateau and at the same time i started to lose lean muscle mass (i was tracking both weekly). after my workouts started to suffer, i decided it was time to switch things up. i'm not saying that i won't ever try it again, but for me i feel a lot better on my current diet and so far i'm maintaining my bf% while keeping my lean mass. my problem is that i can't seem to get below my current bf% without sacrificing too much muscle.

  6. #6
    Party of "No." Tryska's Avatar
    Join Date
    Jun 2001
    Posts
    23,191
    that's pretty decent, except i'd swap cottage cheese for that whey in the pre-bedtime meal. Casein is slower release then whey, and can hold you over a bit better til the morning.

    also, is it possible you've plateaued because you are not eating enough cals? try bumping up cals by about a 100 or so, maybe up to 200, and see if that kickstarts you. right now your eating at roughly BMR. considering training 4 days a week, plus cardio 4 days a week, i'm guessing you are not eating enough to maintain your metabolism, and decrease risks of catabolism.
    A little learning is a dangerous thing...

    Live Dangerously! Learn a Little!


    Dude, did Doogie Howser just steal my fucking car?

  7. #7
    Party of "No." Tryska's Avatar
    Join Date
    Jun 2001
    Posts
    23,191
    also..how much simple sugar is in that mrp?
    A little learning is a dangerous thing...

    Live Dangerously! Learn a Little!


    Dude, did Doogie Howser just steal my fucking car?

  8. #8
    Wannabebig Member
    Join Date
    Apr 2002
    Location
    PA
    Posts
    6
    thanks for the reply tryska and i'll try to implement both of your suggestions. i also think that increasing my calories a little might help jumpstart my metabolism.

  9. #9
    Wannabebig Member
    Join Date
    Apr 2002
    Location
    PA
    Posts
    6
    not much, i'm taking in 30 g carbs post-workout with 10-15 being simple sugars.

  10. #10
    Party of "No." Tryska's Avatar
    Join Date
    Jun 2001
    Posts
    23,191
    so what's in the MRP?
    A little learning is a dangerous thing...

    Live Dangerously! Learn a Little!


    Dude, did Doogie Howser just steal my fucking car?

  11. #11
    Wannabebig Member
    Join Date
    Apr 2002
    Location
    PA
    Posts
    6
    the mrp contains 42g protein, 17g carbs (4g simple sugar), 3g fat

  12. #12
    Party of "No." Tryska's Avatar
    Join Date
    Jun 2001
    Posts
    23,191
    that's not bad. i think you prolly just need to bump the cals up some.
    A little learning is a dangerous thing...

    Live Dangerously! Learn a Little!


    Dude, did Doogie Howser just steal my fucking car?

  13. #13
    King Nothing ericg's Avatar
    Join Date
    Jan 2001
    Location
    Maine, USA
    Posts
    6,196
    looks like trys has it all under control!!!
    Current Stats --------------- Training Goals: Improve athletic conditioning.
    Squat - 305lbs - 1/23/06 ----- 335
    Deadlift - 415lbs - 2/4/06 ---- 435
    Bench - 90s*7 ----------------- 100s*5
    Weight - 208 ------------------ 190
    Height - 5'10"

    My Journal|My Routine|My FitDay
    WBBB|"Many of life's failures are people who did not realize how close they were to success when they gave up" - Thomas Edison

  14. #14
    Equal Opportunity Offender Budiak's Avatar
    Join Date
    Feb 2001
    Location
    The discard pile.
    Posts
    0
    Swap that chicken for Tuna, and try to get dietary fat in there instead of the sat fat that is in chicken breast. Even skinless chicken breast has some sat fat in it, a few grams a breast, and sat fat is not what you want while cutting. Most of your fats while cutting should come from dietary fats, but it looks to me like you are only getting 14 grams aday from dietary fat sources and the rest is from saturated fats.

    I'd say to switch to cottage cheese, but some people retain water from eating too much dairy. I do, I know that much. I'd switch to Tuna, 4 cans a day wont hurt you, although some people think its too much, for whatever reason. Poisoning or some trash like that.

    BTW I dont think people eat enough sweet potatoes. Its the most underrated of all of the po's.

  15. #15
    Party of "No." Tryska's Avatar
    Join Date
    Jun 2001
    Posts
    23,191
    i agree. sweet potatoes rock. except when they got those stringy fiber things int hem...
    A little learning is a dangerous thing...

    Live Dangerously! Learn a Little!


    Dude, did Doogie Howser just steal my fucking car?

  16. #16
    Geordie The_Chicken_Daddy's Avatar
    Join Date
    Jan 2001
    Location
    Grace
    Posts
    6,187
    Originally posted by Budiak
    and sat fat is not what you want while cutting.

    Why?
    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

  17. #17
    Equal Opportunity Offender Budiak's Avatar
    Join Date
    Feb 2001
    Location
    The discard pile.
    Posts
    0
    Isnt saturated fat the bad one?

    If I'm taking in 40 grams of saturated fat while cutting, I'll lose as much fat as if I were taking in 40g of mono and polyUNsaturated fat, I see, and I'll be much healthier for it.

    Unless of course all of the advice I've been given is lies, and UNsaturated fat is good for me, which would boggle my mind. Dietary fat...good for me? What a fool I've been! The bottle of flax in my refridgerator has been holding my doom! I'll flush it, I will!


    Go eat a zombie, glutton.

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •