The Cutting Primer - The Unofficial How to Cut Thread and Sample Diet

[ecke70]

oooh and for weight loss- cardio 30-45 min after lifting on the same machine. I prefer the elliptical xc skiing machine really get your heart pumping

[kularoos]

start cardio this monday,thanks for the advice i'll give it a go and see wot happens.will keep u posted.

[ecke70]

good luck

[Andru1313]

Ok need to START my cutting cyccle Big time. I have tried alot of shit but need to make some changes. I can not get rid of lower belly fat.. I want to make a different effort this time....

Current diet has been good carbs and no sugar .. Eat 4 times a day. I am around 205 now 6'2 and 34 years old. I would say I am up to 17 BF...

So this is my thoughts on new cut diet....
Wake up....
Egg whites and cup of oatmeal

Workout...

Protein shake

2 boneless chicken breasts and Broc(i hate veggies so this isn't easy)

Protien shake

2 Chicken breasts and cup of cous cous

Protien shake

Bed..

Really want to shred and get down to about 190 ish. What do you guys think. please help me.

[ecke70]

you dont have to eat any more meals than you already are.

breakfast is good i would try to get a little fat in there as well. like a little bit of nuts and seeds with your oatmeal.

switch the meals so that you have the cous cous closer to training and and broccoli closer to bedtime.

what does your proteinshake contain?? how much carbs?

what does your training look like?

a thing that has helped me alot is training a little after last meal. go for a fast paced walk or perhaps ride bike a little.

[Andru1313]

Originally Posted by ecke70

you dont have to eat any more meals than you already are.



a thing that has helped me alot is training a little after last meal. go for a fast paced walk or perhaps ride bike a little.

breakfast is good i would try to get a little fat in there as well. like a little bit of nuts and seeds with your oatmeal.

Could I do something in stead of oatmeal like whole grain toast?

switch the meals so that you have the cous cous closer to training and and broccoli closer to bedtime.

what does your protein shake contain?? how much carbs?

Protein Shake is Pro Complex
260 cals
4g carbs
60 grms protein.

what does your training look like?
Training is Weights almost 5 days a week.
Mon -shoulders/traps
Tues Back/biceps
Wed-Legs
Thurs - Chest Triceps
Friday -Off
Saturday - Off
Sunday Chest again.

I do cardio all 5 days 25 mins on the tread mill heart rate at 135 for entire time. Trying to burn fat not muscle.

Other Supplements are Amino Acids, Fish Oil, Mulit Vit, Vit C, Potasium pills, Thats it..

[ecke70]

Could I do something in stead of oatmeal like whole grain toast?

yes do it as clean as possible but you have to like the food as well.

at 135 heartrate you wont burn alot of calories. you have to expend more calories than you take in. and if you do only 25 min you should at least a few times a week do something more intense.

at 135 or your fatburningzone you burn a big precentage of fat but few calories. if you go more intense you your percentage will decrease but total calorieexpenditure will increase and give you better results... besides you cant burn off any significant amount of muscle in 25 min.

overall i think i looks clean and good.

good luck and keep us posted.

[Andru1313]

Ok thanks. I figured I hit the weights for a good 75 to 90 mins so thought my heart rate is up and then the cardio to give me a bit more.

I have always been able to diet down with out any cardio but has been getting harder as I have got older....

Also anyone have any good iPhone apps they are using to track there meals and such.. Just wondering. Thanks.

[ecke70]

yeah your metabolism declines with age so thats a kick in the pants. normally if i track meals i just use pen and paper for a few weeks and then you can pretty much learn what a 100 g of rice looks like so i dont have to use it all the time.

a bit of ephedrine will help your weightloss if you are willing to go down that road.

[Andru1313]

Any scale recomendations? Do you measure the food cooked or raw? Just trying ot understand when you say 100 g is that what you mean?

That shit fucks with my stomach something awful.

[ecke70]

i just use a digital foodscale... i measure it raw.

ok then stay away from that. have you tried other things like L-carnitine? thyroid hormones? clenbuterol?

[Andru1313]

Have used clen but that was a long time ago. I may be due to try again.

[jonk430]

Good post...but I thought Soy was a bad thing. In earlier posts people have said it causes feminisation, and was even called poison by one person. I love Soya sauce on my rice! Can over a billion chinese people be wrong lol

[ecke70]

i dont think soyprotein is a problem. from what i have read you would have to consume very big amounts to have any kind negative sideeffect from it.

i have personally used soyproteinpowder and didnt notice any difference from whey.