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Thread: Help switching from bulk to cut. (diet/macros included)

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  1. #1
    Senior Member
    Join Date
    Mar 2006

    Help switching from bulk to cut. (diet/macros included)

    I'm at the end of a bulk now, where I went from about 157lbs to 176lbs (height = 5'10.5). That's about a 20lb gain. I wasn't exactly shredded at 157, but I was lean enough to start bulking. Not to mention, at 157 there was no way I was going to cut any further.

    I don't know what my body fat percentage is right now, but I can tell you I have quite the bulking gut. Aside from that though, the rest of me appears almost exactly as lean as it did at 157lbs. Arms, shoulders, back... it really looks as though 99% of the fat gained went to my stomach. According to my measurements, my waist increased a whole 4 inches. I do credit some of that increase (a small amount, probably) to my doing serious direct ab work for the first time in a long, long time. My arms increased a little under 1 full inch, by the way. Not sure how good/bad that is.

    Here's my current diet. On this diet right now, I seem to be maintaining my weight of 176lbs. So, I guess this is maintenance level or at least very close to it...

    6:45am (Pre-Workout)

    1 scoop whey
    6 egg whites
    2 pieces whole wheat bread
    1 small red skinned potato

    Calories: 480
    Protein: 48 grams
    Carbs: 60 grams
    Fat: 3.5 grams

    9:45am (Post-Workout)

    whey/dextrose shake

    Calories: 360
    Protein: 35 grams
    Carbs: 54 grams
    Fat: 2 grams


    1 can tuna fish
    3 egg whites
    2 pieces of whole wheat pita bread
    1 tbsp olive oil

    Calories: 620
    Protein: 49 grams
    Carbs: 58 grams
    Fat: 16.5 grams


    2 scoops whey (a little less, actually)
    3/4 cup of chickpeas

    Calories: 300
    Protein: 35 grams
    Carbs: 34 grams
    Fat: 7 grams


    1 serving brown rice
    2 servings peanuts

    Calories: 460
    Protein: 15 grams
    Carbs: 44 grams
    Fat: 27 grams


    1 big salad (romaine lettuce, tomatoes, olives, cucumber, etc.)
    Lots of salad dressing (olive oil and balsamic vinegar)
    1 serving brown rice
    protein source (This varies, but it's grilled chicken like 75% of the time. Other times it's london broil, lean pork cutlets, turkey, etc.)

    Calories: 540
    Protein: 41 grams
    Carbs: 46 grams
    Fat: 24 grams


    1 can tuna fish
    1 serving peanuts

    Calories: 335
    Protein: 42 grams
    Carbs: 6 grams
    Fat: 15.5 grams


    Calories: 3145
    Protein: 265 grams (35%)
    Carbs: 302 grams (38%)
    Fat: 95.5 grams (27%)

    I also like to throw in an orange at some point during the day, usually around 7:00pm (macros ARE included in the totals). I also drink about 1.5 gallons of water a day.

    Now my goal here is to start cutting, and I'm willing to cut as slow as needed in order to hopefully maintain as much strength and muscle as possible. Bare in mind I am a full fledged ecto, so I drop weight (and muscle) with very little effort.

    I know I just need to create a calorie deficit (I'm thinking about 200-300 calories to start?) but what I'm not so sure about is where in my diet this deficit should take place.

    So uh, help... please.

    Thanks in advance.
    Last edited by unstop; 09-17-2006 at 08:13 PM.


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