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.

[G03ixxer6]

shit man, is milk really that bad for you?

[G03ixxer6]

anyone? does it really make u look puffy? even fat free???

[swolemc]

IS there any way supp (not steroids) to keep me from becoming catabolic during sleep?

[caladin]

Originally Posted by swolemc

IS there any way supp (not steroids) to keep me from becoming catabolic during sleep?

Well to be honest a slow digesting protien would work best with a healthy oil.

[caladin]

Originally Posted by G03ixxer6

shit man, is milk really that bad for you?

Well milk can be bad if your lactose intolerant. The problem is that overall milk is not that bad but I wouldnt consume it if I was trying to lean up. mostly since its calorie dense and often times even a slight Latose issue goes unnoticed and can slow down weightloss goals.

[caladin]

Originally Posted by 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.

Let me look up some info so I can explain it better but overall Soy isnt worth a shit for male bodybuilders vs a whey or casien protien. Now if you asian by decent then that changes things a bit. let me look up my research info and I wil get post more.

Short answer.. stick with the casien and whey unless your asian by decent.

[caladin]

wow.. I feel like posting this morning.. let me see if this look good. dont want retype this so I will cut and paste from my notes!


The Calories:
Body weight in lbs x 10kcal
Bodyweight* Calorie Intake
100 lbs 1000kcal (900-1100)
150 lbs 1500kcal (1350-1650)
200 lbs 2000kcal (1800-2200)
250 lbs 2500kcal (2250-2750)
300 lbs 3000kcal (2700-3300)

The Macronutrient Split:
Protein should make up between 30 and 35% of your daily intake

Carbs should make up 10-15% of your intake. All of your carbohydrates on the Get Shredded Diet should come from fresh vegetable sources (preferably organic) like spinach, broccoli, green beans, asparagus, zucchini, cauliflower, different color peppers, carrots, tomatoes, etc.

Fats should make up 55-60% of your intake. You should be getting a fairly even mixture of saturates, polyunsaturates, and monounsaturates (this means about 33% of your total fat coming from each). But don't worry, you don't have to be exact. Simply adding some olive oil, flax oil, fish oil, and avocado each day will help.



Bodyweight Calorie Intake Protein Intake Carb
Intake Fat
Intake
100 lbs 1000kcal 75g 25g 66g
150 lbs 1500kcal 113g 38g 100g
200 lbs 2000kcal 150g 50g 132g
250 lbs 2500kcal 188g 63g 167g
300 lbs 3000kcal 226g 76g 200g


Meal Timing:
Now that we've established your calorie, protein, carb, and fat goals, let's talk meal breakdowns. Fortunately, this part is simple. You're going to eat 4 food meals each day with your calories evenly split throughout the day. So, simply divide the numbers above by 4 to get your per-meal totals.
Again, another chart to ballpark your meal-by-meal goals:
Bodyweight Calorie
Intake/Meal Protein
Intake/Meal Carb
Intake/Meal Fat
Intake/Meal
100 lbs 250kcal 19g 7g 17g
150 lbs 375kcal 28g 10g 25g
200 lbs 500kcal 38g 13g 33g
250 lbs 625kcal 47g 16g 42g
300 lbs 750kcal 57g 19g 50g
*Of course, if you're in between these weights, do your own calcs, they're pretty simple.
Now, does each meal need to be exactly 1/4th of the daily total. No! Just make sure that you're splitting your food intake up relatively evenly throughout the day and you'll be fine.



The Re-Feed Day:
Aww, yea... the part you've all been waiting for — the re-feed. Once every 14 days on this plan you're permitted a re-feed. Here's what you do:
• Pick out your re-feed days for the entire Get Shredded Diet period in advance. Schedule them on your calendar and stay committed to your strict plan, knowing there's light at the end of the tunnel — every 14 days.
• Until your re-feed days come, stay the course and follow the plan above with NO DEVIATIONS. After your 13 days in a row of dietary discipline, you'll have earned your re-feed.
• On the 14th day, wake up like it's Christmas morning. And on that day, eat the stuff that you wouldn't normally eat and certainly couldn't eat while on your normal Get Shredded Diet days.
• Now, hold up, killer. This isn't a license to go hog-wild. In fact, to keep things in check, here's a simple rule of thumb. Don't go too far over 3-3.5x your Get Shredded Diet daily guideline. Therefore if you're eating 1000kcal a day, don't go above 3000-3500kcal. If you're eating 2000kcal a day, don't go above 6000-7000kcal.
• Lastly, make sure you train on this day so that all that extra energy will go toward muscle-building and recovery.

[Biggin]

Thats nice bro.