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Cutting Diet OK

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Keane
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2007/06/17 04:05:56 (permalink)
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Cutting Diet OK

How does this look? I'm 5'10, 14stone, 25% (estimated)/scales say 23%. Want to get down to Around 12st or 15% BF

Wake-CARDIO 40 mins at steady pace

8-00 -2 Oatabix
-200ml semi-skimmed milk
-1 scoop whey in water
-1 apple

11-00 - 2 slices granary toast
- 100g of sardines in tomato sauce

14-30 -100g Tuna/salad
-2 slices wholmeal bread
-Pear

15-30 WEIGHTS

16-30-(PWO) 1 scoop Whey in water/1 Weetabix

17-30-( PPWO)Broccoli, carrots, chicken breast, wholemeal pasta 60grams

10-30- Half tin of salmon with huge salad

11-30 -2 scoops of whey
-300ml semi skimmed milk
-3g L-glutamine

(Should I replace 11-30 with a solid protein source i.e. chicken for slower absorbstion and to reduce cals?

12-00 Bed

2322 cals 258 g Protein/200g carbs(estimate) not sure of fat

Will do cardio 3-4 times per week and weights on 2-3 times Per week

Drink around a gallon and a half of water per day. Food choices will vary, as will traing times etc as I'm at uni but this my base plan.

howd's it look?? Are the calories too high?

Cheers in advance

EDIT- Will use Lipo 6/albuterol and maybe some ECA

post edited by Keane - 2007/06/17 04:17:57
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    OoOGazOoO
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    RE: Cutting Diet OK 2007/06/17 09:37:31 (permalink)
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    PWO - Up protein slightly here.

    11.30pm - Reduce the whey here and possibly replace it with casein blend or solid, lean protein from chicken, turkey, egg whites, steak, etc... also add some healthy fats here from flax oil, seeds, nuts, natural peanut butter, oily fish, etc...

    When will cardio be done? ? ?

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    Keane
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    RE: Cutting Diet OK 2007/06/17 10:27:15 (permalink)
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    Wake-CARDIO 40 mins at steady pace


    This will be as monday(cardio) Tuesday(weights) etc

    Yeah I was thinking of changing the 11-30 pm meal. Are the cals too high would you say Gaz?
    #3
    OoOGazOoO
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    RE: Cutting Diet OK 2007/06/17 10:28:19 (permalink)
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    The calories dont look that high, no.

    So you will be doing cardio EOD so to speak.
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    Keane
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    RE: Cutting Diet OK 2007/06/17 10:37:36 (permalink)
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    ORIGINAL: OoOGazOoO

    The calories dont look that high, no.

    So you will be doing cardio EOD so to speak.


    Yes. I will have on cheat meal per week-Sunday Roast and that's it. So good to go if I implement your advce Gaz? ?

    Have found that constantly drinking water through the day can really take the edge of appetite. Just a tip to anyone, who's interested.

    I don't think I'll jump straight in as this will be my first ever cut so I may change gradually and then hit it hard if you get me?
    post edited by Keane - 2007/06/17 10:39:32
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    OoOGazOoO
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    RE: Cutting Diet OK 2007/06/17 10:40:29 (permalink)
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    Where are you coming from at the moment, i.e. are you bulking? ? ?

    With the cardio, start with 3-4 times per week and then gradually increase that over the weeks.
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    Keane
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    RE: Cutting Diet OK 2007/06/17 11:11:23 (permalink)
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    ORIGINAL: OoOGazOoO

    Where are you coming from at the moment, i.e. are you bulking? ? ?

    With the cardio, start with 3-4 times per week and then gradually increase that over the weeks.


    No this is a cut and cardio as stated by yourself. Light jog for 40 mins.
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    OoOGazOoO
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    RE: Cutting Diet OK 2007/06/17 11:14:20 (permalink)
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    I know this is a cut but are you coming from a bulk.

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    Keane
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    RE: Cutting Diet OK 2007/06/17 11:38:31 (permalink)
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    ORIGINAL: OoOGazOoO

    I know this is a cut but are you coming from a bulk.




    No not as such. I've been training for 3 years on and off but with the muscle fat has come with it due to diet. I've never really bulked or cut just tried to get enough food down i.e. prtein 1.5-2g per pound of body weight and sort PW and PPWO. But my diet has been scetchy with dirty foods in my diet also.

    My body type is endomorph/mesomorph- so basically I can put muscle and fat on easily but find it harder to lose fat.

    So I basically want to cut up to look more aethetically pleasing, and then go from there, i.e a clean bulk or TT plan for aesthetically pleasing http://www.muscletalk.co.uk/newsletter-0307.aspx. Don't really want to be too bulky when just want to get serious now burn the fat away and then gain some muscle and have a decent body.

    I was thinking of lowering the carbs a little.
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    OoOGazOoO
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    RE: Cutting Diet OK 2007/06/17 11:39:41 (permalink)
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    The reason i asked is because if you are going from 3500 for example, to cutting on 2300, then do it gradually.

    I.e. reduce calories gradually, not all at once.
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    Keane
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    RE: Cutting Diet OK 2007/06/17 11:53:51 (permalink)
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    ORIGINAL: OoOGazOoO

    The reason i asked is because if you are going from 3500 for example, to cutting on 2300, then do it gradually.

    I.e. reduce calories gradually, not all at once.


    Yeah undertsand. What I'll do I think is keep a food diary for the next week to get a general idea of cals. I estimate I eat around 3000 at the moment and I fell off the wagon and have drunk around 6 pints each fri/6 each sat night for the last few weeks, so there are calories there too.

    As you can see I'm not the most dedicated as far as diet is concerned but as I say I'm going to try and sort it. Most of my cals come from junk such as crisps so I don't estimate that I'll be too hungry etc on the cut as these foods don't fill you up, the white bread is out the window too.

    I'll see how this goes and gradually reduce cals. But my base plan would be the original with the ammendments you stated.

    Cheers for the help.
    #11
    naturalben
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    RE: Cutting Diet OK 2007/06/17 13:08:08 (permalink)
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    hi gaz is there a reason why you have to decrease calories gradually i just jumped into it from a bulk and i dont think it did me any harm .. in about 4 weeks im going to go back to a bulk (lean) and be going from 2200 calories to 2800 calories and was just going to take a week off and then start up the new week with the buk diet what is wrong with this?

    ben
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    American Dream
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    RE: Cutting Diet OK 2007/06/17 13:43:09 (permalink)
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    Reducing calories too quickly will supress your metabolism. Its like a defensive mechanism as the body is unsure wether it is getting enough. Going the other way too quickly could cause some fat storage initially, id say 600 cal difference isnt too mush to worry about although maybe increase by 300 per week so you take 2 weeks to get to full bulking.
    post edited by American Dream - 2007/06/17 13:45:52

    "Continuous effort -- not strength or intelligence -- is the key to unlocking our potential."
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    OoOGazOoO
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    RE: Cutting Diet OK 2007/06/17 14:12:41 (permalink)
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    ORIGINAL: naturalben

    hi gaz is there a reason why you have to decrease calories gradually i just jumped into it from a bulk and i dont think it did me any harm .. in about 4 weeks im going to go back to a bulk (lean) and be going from 2200 calories to 2800 calories and was just going to take a week off and then start up the new week with the buk diet what is wrong with this?

    ben


    Dropping all of a sudden would generally play games with you mentally.

    Your body gets used to eating higher calories, so if all of a sudden you are dropping 1000+ calories at once, you are goin to get cravings, drops in energy, fatigue, etc...

    Doing this gradually can prepare yourself mentally and physically rather than taking a huge jump.

    All my opinion of course.

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    naturalben
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    RE: Cutting Diet OK 2007/06/18 12:24:15 (permalink)
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    cheers guys ilkl take a couple of weesk to get into it then
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    stevie1977
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    RE: Cutting Diet OK 2007/06/18 13:00:46 (permalink)
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    I wouldn't stack 2 stimulants together, its overkill IMO.

    I'm on Lipo 6 at the moment and its great. I'm unsure how good it is as a fat burner, I'm attributing my fatloss to the AM cardio and 2.5ml of SesaThin 3x a day (and of course the cut in cals).
    Its helping with the AM cardio in that i'm up at 5:50am and only get tired about 11pm. I'd be falling asleep around 3pm at my desk getting up a 5:50am if it wasn't for the lipo.

    Diet looks good.
    I'm only having carbs after AM cardio, pre workout and post workout and strength is still going up, something for you to consider.

    Also, aim to do AM cardio 5/6 days a week. At 65% max heart rate it isn't taxing and won't take long to recover from.
    post edited by stevie1977 - 2007/06/18 13:01:22
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