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Critique My Cutting Attempt!

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done
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2011/04/08 16:10:32 (permalink)
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Critique My Cutting Attempt!

Hi all
 
Started my cut for the summer this week and wanted to run it past you guys to make sure it was working and to see if you had any tweeks.
 
Basics
Natural, 23, 80 Kg, 5ft 7, training for a few years. I've got a good muscular build but carrying some excess fat around the belly. Will upload a photo when i get home from work.
 
Diet

 
Exercise
Weights
Same weight training as on a bulk but with a focus on speeding up the workout by incorporating dropsets, FST7's etc to allow me to focus on cardio.
Cardio
2 times a week HIIT on X-trainer. 30 seconds high intensity aiming for a heart rate of 172 and 1 min low intensity aiming for a heart rate of 160. 5 minute warmup, 25 minute HIIT.
2-3 times a week steady state or high resistance cardio. 
 
Supplements
Protein, Maltodextrin, Glutamine, L-Carnitine, BCAAs, CEAs, Green Tea extract. 
 
Any advice/tips/input would be hugely appreciated!
 
Best
Lee
#1

11 Replies Related Threads

    James
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    Re:Critique My Cutting Attempt! 2011/04/10 19:14:28 (permalink)
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    Your values are all well and nice, but in order to comment I need to see how the foods are structured through the day
    #2
    done
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    Re:Critique My Cutting Attempt! 2011/04/11 13:20:19 (permalink)
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    Thanks James. I've added a time column. 
     
     
     
    Also worth mentioning that I am for 3 litres of water a day (peeing like a racehorse!)
    post edited by done - 2011/04/11 13:22:01
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    jw390898
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    Re:Critique My Cutting Attempt! 2011/04/11 14:34:42 (permalink)
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    Personally would sacrafice a fair chuink of those carbs for some good fats.
     
    I like a nutrient ratio of around 40/30/30 Protein/Carb/Fat for cutting.
     
    Would you on a non training day have the same carbs minus a post workout drinks 40g worth so around 197g? Personally that would be more my trainig day target and more around 140g on non training days - but we all respond differently - deinfately for me need some more fats though.
     
    #4
    done
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    Re:Critique My Cutting Attempt! 2011/04/11 15:18:59 (permalink)
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    Thanks for the advice.
     
    I was thinking I was lacking fat so considering some Udos oil or similar to add to each meal.
     
    My problem is a lot of the carbs are simple with the exception of the rice and oats. Where would I cut some of the carbs from?
    #5
    lift4gains
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    Re:Critique My Cutting Attempt! 2011/04/11 15:22:19 (permalink)
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    i would second the comment about reducing your carb intake.
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    W1LL
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    Re:Critique My Cutting Attempt! 2011/04/11 16:51:31 (permalink)
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    I agree with other comments about reducing carbs and increasing healthy fats.
     
    I would aim for 1 gram of carbs per lb of body weight to begin with and lok to reduce this to 0.5 grams of carbs per lb of body weight as your progress slows down.
     
    Also, make sure the carbs you are getting are all complex slow release except PWO if you choose to keep these carbs in.
    #7
    done
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    Re:Critique My Cutting Attempt! 2011/04/11 16:52:05 (permalink)
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    Thanks guys.
     
    So is it a case of reducing my quantities of my current carb intake or removing a carb altogether? 
    #8
    W1LL
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    Re:Critique My Cutting Attempt! 2011/04/11 16:56:44 (permalink)
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    If you want to go no carb you will need to do some research on ketosis or keto diets. The Dave Palumbo Diet is one I think
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    jw390898
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    Re:Critique My Cutting Attempt! 2011/04/12 08:46:01 (permalink)
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    I would reduce the carb portion sizes and clean them up.
     
    Unless opting for a keto diet (can be akward to pull off for lots of people in respect to food choices and planning - I always found lunches an issue - breakfast and dinner was simple) where fat becomes your energy source then carbs are what keep you going. I also find keto puts a strain on family/social life as I have to eat different meals and cant eat here or there etc.
     
    The key is taking is what you need and no more - it is imo also better to spread these over the day to provide a continued source of energy - skipping late evening feeds when no longer necessary.
     
    So for instance if eating 150g carbs a day and having 6 meals/feeds with one being before bed for protein then spread 150g over 5 feeds so roughly 30g carbs per sitting.
     
    I would lose the rice cakes.
    Though probably against many others I also lose milk other then 2 cups of tea. I would instead blend my oats and add them to my protein for an MRP in the morning.
     
    Flaxseed/Udo's is a great fat choice and a good one for pre bed - a tblsp of oil will help slow the digestion of protein giveing you less time in a catabolic state while sleeping.
     
    Nuts- cashews, brazils, walnuts etc are good. Natural Peanut Butter, EVOO(extra virgin Olive Oil), olives, anchovies, mackerel, salmon, lean red meat in moderation, eggs, unsweetneed soya milk all good fat choices.
     
    #10
    done
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    Re:Critique My Cutting Attempt! 2011/04/12 11:47:37 (permalink)
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    Thanks for all the advice. I will have a tweak around and see what I can change/substitute based on your feedback.
     
    Since dropping my carbs and increasing my cardio i'm finding that I'm quite drained. Struggling to wake up in the morning and just generally quite sluggish. Could this be linked to my lack of fat? Any tips to increase my energy?
     
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    jw390898
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    Re:Critique My Cutting Attempt! 2011/04/12 13:16:00 (permalink)
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    done

    Thanks for all the advice. I will have a tweak around and see what I can change/substitute based on your feedback.

    Since dropping my carbs and increasing my cardio i'm finding that I'm quite drained. Struggling to wake up in the morning and just generally quite sluggish. Could this be linked to my lack of fat? Any tips to increase my energy?


    probably more down to reduction in overall calories - are you counting, how many under maintenance are you - you may have to far to quickly, it is better to slowly drop down.
    #12
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