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Need advice on my diet

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beef_pumper
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2008/05/15 00:56:08 (permalink)

Need advice on my diet

Well I have been bulking for a while now, started out at 12.5 stone, now at just shy of 15 stone at 6'2 after a couple of years hard training and a years good diet.

But now it is time to cut, I don't have that much bodyfat, maybe 15%??, but would like to get in better shape for august to see where I am at.

I have never cut before, and I know its all about diet and cardio, but need a little more advice. So to cut i presume you have to cut out some carbs, but maintain high amounts of protein to retain muscle? I will be doing unfueled (am) cardio to help too.


Will the cardio do the trick with maybe just a bit of tinkering to my diet or will i need to starve my ass off?? (I hope not)
Here's my current (clean bulking diet) how can I adjust this to loose a bit of bodyfat?


--------------------------------------------------------------
8:00am:

-50g whey
-Oats or 3 Wheetabix
--------------------------------------------------------------
11:00am
-Chicken/turkey/beef/tuna sandwich on wholemeal bread/pitta
-fruit/salad

or

-Scrambled egg (4 whites 2 whole) on wholemeal toast
-fruit
--------------------------------------------------------------
2:00pm
-Chickn/beef and brown rice
-brocholi/peas/sweatcorn
--------------------------------------------------------------
5:30-6:00pm
Family meal (what ever gets cooked)
-Always some sort of decent meat
-Potatoe/rice
-Veg
--------------------------------------------------------------
7:30pm
Quick snack before gym
-maybe banana or an oat bar
--------------------------------------------------------------
8:00pm
Train
--------------------------------------------------------------
PWO
-60g Whey
--------------------------------------------------------------
10:00pm
-Piece of fruit
-handfull of nuts
-low fat youghurt
--------------------------------------------------------------
11:30pm
-300g cottage cheese
-glass of milk
--------------------------------------------------------------
Bed



So to round it off, I don't need to loose much bodyfat, just wanted to guage whether it was worth all the effort or not as I still want to add more size, just weighing up my options realy.

Cheers

post edited by beef_pumper - 2008/05/15 01:13:39
#1

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    OoOGazOoO
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    RE: Need advice on my diet 2008/05/15 08:27:16 (permalink)
    PWO - lower the whey and add some carbs from dextrose/maltodextrin or weetabix/oats.

    11.30pm - lower the amount of cottage cheese you have and add some omega 3s from fish oils, oily fish, flax seed, flax oil, etc...

    PPWO - where is it? ? ?

    You could start by lowering portion sizes, then once you are getting more towards your goal, reduce your carb intake slightly.
    #2
    beef_pumper
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    RE: Need advice on my diet 2008/05/15 16:30:40 (permalink)
    Thanks Gaz,


    PWO:
    Ok I will get some dextrose in.

    PPWO:
    I know the PPWO is non-existant, I have to train late due to work and college, so find it hard to get time to make and eat a decent meal after the gym. College is finishing soon, so I will definately be addressing this and training earlier.

    11:30pm:
    Will lower the amounts and take some omega 3 caps.


    I will try lowering the portion sizes then, and just see how I get on with unfueled cardio, like I said I don't need to loose much, just wanted to have a bit of a cut for the summer.

    Cheers buddy.
    #3
    theiopener
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    RE: Need advice on my diet 2008/05/15 17:22:22 (permalink)
    whats your cardio schedule at the moment? did you do any on your bulk?
    #4
    beef_pumper
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    RE: Need advice on my diet 2008/05/15 22:35:02 (permalink)
    No, don't do any specific cardio for a cut at the moment or whilst on my bulk, I would say I am quite active though, I play football twice a week, probably do about an hours walking to and from college each day, and hit the punch bag when I feel like it.

    I would probably try and do some unfueled cardio three times a week in the mornings - maybe go for jog once and go on the spin bikes at the gym twice to mix it up a bit.

    Does this sound about right, what do you think mate? I know you've done well with your cutting recently.

    Any ideas on what to consume PUC (Post Unfueled Cardio, I'll claim that one)

    Cheers for the help lads.





    Edit -- You will be pleased to know Gaz, I shifted my schedule around this evening and fitted a decent PPWO meal in an 1 1/2 after my chest and tri session. I feel better already.
    post edited by beef_pumper - 2008/05/15 22:37:40
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    theiopener
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    RE: Need advice on my diet 2008/05/15 22:38:09 (permalink)
    stick with your bulking diet and drop carbs a bit

    then adjust from there, dont go the whole hog just yet mate. lets make this as painless as possible
    #6
    beef_pumper
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    RE: Need advice on my diet 2008/05/15 22:44:46 (permalink)
    Cool, sounds good to me, I was dreading having to starve myself.

    Thanks.
    #7
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