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My 1st cut, need advice

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keyser soez 2010
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2011/03/29 16:36:49 (permalink)
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My 1st cut, need advice

This is my 1st cut after training for 3 years, started at 10 stone and at my max i was at 15 but now im sitting at 14 stone 2lbs but im not happy with my BF% as its sitting in the mid 20s. Im happy enough with the muscle im carrying but when i take my top of im very concious of my high BF. Im wanting to try and shift about 1 stone of bf then do a tbol cycle after this cut for the summertime. It would be great for any input you can give because im not much clued up on cutting.
 
This is a break down of what i ate the last 2 days below. I was thinking of eating at least 200-250 grams protein a day with very low carbs and possibly high fat.
 
Yesterday
9.00, omellette, 5 eggs,3 egg whites, dash milk, peppers,tomato,cheese, 1 wholemeal toast,chese spread
12.00, salad,2 tins mackerel, cheese
3.20, 2 pork chops, salad, small amout of rice (pre workout)
-- trained my biceps and triceps today but didnt get time for my cardio after workout--
4.50, 2 scoops whey, (post workout shake)
5.40, 2 large chicken fillets, brocilli,carrots
9.00, 2 scoops whey
 
today,
7.45, 25mins cardio (cross trainer)
8.20, 2 scoops whey
8.40. 4 boiled eggs,3 egg whites, 1 wholemeal toast,cheese spread
11.30, 3 pork chops, salad, sweet chilli sauce.
3.00,  1.5 chicken fillets,chick peas,mushrooms, salad, sauce.  (Here i made a homemade spicey lemon meal with 5 chicken fillets,1 tin chick peas,1 tin tomatos,1 tin coconut milk,mushrooms,4 tablespoons spicy paste, and im dividing into 4 meals)
 

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    Big Les
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    Re:My 1st cut, need advice 2011/03/29 19:14:32 (permalink)
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    drop the cheese, drop the pork and make it chicken - make sure you do cardio and get 1.5g protein per lb of lean mass.
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    keyser soez 2010
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    Re:My 1st cut, need advice 2011/03/31 10:06:24 (permalink)
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    When you say drop the pork , why is this les.  This is something that i can eat a lot off compared to chicken.
     
    When you say LBM , if im 14 stone 2 and sitting at 23%BF then what would my LBM be , im taking a guess at 12 stone 7lb, would this be right.

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    Big Les
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    Re:My 1st cut, need advice 2011/03/31 10:21:56 (permalink)
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    Pork - read http://newsletters.muscletalk.co.uk/1102.aspx
     
    and lbm is your weight minus the % body fat so 14 stone 2 minus 23% of that gives you your lbm.
    14 stone 2 is 198lbs - so 198*0.77 gives you 153lbs or 10st 9ish !
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    keyser soez 2010
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    Re:My 1st cut, need advice 2011/03/31 11:53:26 (permalink)
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    Big Les

    Pork - read http://newsletters.muscletalk.co.uk/1102.aspx

    and lbm is your weight minus the % body fat so 14 stone 2 minus 23% of that gives you your lbm.
    14 stone 2 is 198lbs - so 198*0.77 gives you 153lbs or 10st 9ish !


    223.5 grams protein, im eating in that figure so ive no worries there. Can you tell me how many grams fat i should be eating per day les and should i eat more before workouts/bedtime etc..
     

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    sco7ty
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    Re:My 1st cut, need advice 2011/03/31 14:41:56 (permalink)
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    Do you know your total amount of carbs and fat you consume a day at the moment??
     
    I'm currently trying to perfect my diet for a cut, been about 2 weeks now and slowly getting there, i found the main thing that seems to be working for me is upping the cardio, lots of HIIT!
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    keyser soez 2010
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    Re:My 1st cut, need advice 2011/03/31 17:24:24 (permalink)
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    sco7ty

    Do you know your total amount of carbs and fat you consume a day at the moment??

    I'm currently trying to perfect my diet for a cut, been about 2 weeks now and slowly getting there, i found the main thing that seems to be working for me is upping the cardio, lots of HIIT!

    Not really, ive just cut 90% of my carbs out of my diet. I would only have carbs just before my workout and that wouldnt be much, prob 1 small patato. I dont know how much fat im eating either. As long as im eating over 200 grams protein and drop teh carbs then i think ill be ok . Im just looking to shift the fat around my stomach and chest.

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    sco7ty
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    Re:My 1st cut, need advice 2011/04/04 09:25:07 (permalink)
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    looks like your goals are similar to mine. Let me know if this works for you as i may of looked too much in to my diet after seeing your cutting plan...
    #8
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