[n88tr]

Here is my day's intake [shooting for 2100 calories, I'm 6'4" and 210 but would like to lose about 20 more lbs then seriously concentrate on bulking and maintaining my cut].

People keep telling me losing weight "is easy" and "all I need to do is eat less than what I burn" but I know for bulking it's not that simple. Also, everyone I meet [might all be wrong, wouldn't be surprised] tells me to cut out my whey and creatine shit and just eat more chicken, beef and fish meats. I take in 120 grams of protein in the form of 2 ON whey shakes: [2 scoops mixed in my Blender cup with some 2% skim milk] I have one shake in the morning, and another post-workout. My pre-workout protein is a 23 gram "PureProtein" bar [300 calories, 23 g of protein] in combination with some dark rye bread, some carrots and 1/2 liter of water.

Here is what I consumed today, times, amounts, etc. I think maybe my breakfast was too large, I've only recently started counting my calories to see if I even make 2100, which I don't think I've been hitting for my cutting I want to start seeing results on.

It's a scanned image of a page from my food diary, it's way too much to type, so here's the scans,

http://n88tr.net/images/food1.jpg
http://n88tr.net/images/food2.jpg

If my chicken scratch is that bad and you can't read it, I can rewrite it, I suppose.

Tell me what you think of my food selections, portions, times of the minimeals, etc. Thanks a lot.

[mm1snapper]

Cant read your writing. Your not getting enough protein while on a cut. You have much to learn young grass hopper.

EAS.com | ENERGY-ATHLETICS-STRENGTH
Use this site.

[Thomas_Rivera]

It's not that much to write, you wrote more in your post than you have in your diary :P. You look like you need more protein at any rate.

[n88tr]

180 grams of protein isn't enough? What would you say I need?

[n88tr]

Well, I see my weight is 214 lbs. People say 1.4 grams of protein per lb of bodyweight, so that would be, [college math skills put to work, lol]

214 x 1.4 = 337

337 grams of protein....can that be right?? It's a hell of a lot more than my 120 grams I've been doing everyday for a week or two now.

[Thomas_Rivera]

At 214 pounds, if your not doing ketogenic dieting, then your intake should at the very least be 1 gram of protein per a pound of body weight whether bulking or cutting. Taking 120grams of protein at 214 pounds is almost half of what is commonly accepted as the bare minimum that a body builder should be taking in a day. You dont have to go that high on protein while cutting, if you find it easier to get in 1.1-1.3 grams of protein per a pound while cutting then do that.

[n88tr]

I'm taking half? Holy shit.

I don't know what "ketogenic dieting" is, I'll look it up, but I don't think I'm doing it. As for ease of use taking protein, it's always easy to eat but often I AM AFRAID of eating the wrong stuff so sometimes I don't eat.

So what do you recommend to me if I want to cut but maintain my bulk, if I'm taking 120 g now, I should take what, 180 g instead?

As for my cutting workout, I still train like I'm bulking but I do light cardio after my workout for 20 mins and then later in the night [gets really cold, it was 6'F last night...brrr!!] I do more jogging for about another 20 mins. I find it hard to do HITT training after my bulking exercises so I've been doing the jogging.

[Thomas_Rivera]

Look, training wise in the gym, how many sets you do, how many reps you do, how much weight you do and however many excercises you do doesn't have to change from cutting to bulking, its hard to make any strength gains while cutting though and obviously while bulking it's expected.

Ketogenic dieting is low carb dieting. If your not doing that then dont worry. Bulking or cutting you should be getting at least 1 gram of protein per a pound that you weigh. 120 isn't enough for you because your almost twice that weight, 180 is still short of what your supposed to be eating.

Do more intensive cardio during cutting
Do more low intensity cardio to mantain cardio health while bulking

You shouldn't do HIIT on weightlifting days, you'll have no energy for it probably. If you know how many calories you need to take in a day, you know that your supposed to get 1 gram of protein at least, and more when cutting (if it suits you), and you know that around 20 percent of your calories in fat and the rest in carbs, then all you have to do is eat to fill the rest in.

[n88tr]

Great tips and advice. I will try to keep doing the LITT cardio after bulking exercises.

Could I get a number of grams suggested to me, you seem to be very knowledgeable on the subject?

[mm1snapper]

Man use the site i gave you. It tells you how much protein carbs and fat you need. Dont be lazy.

EAS.com | ENERGY-ATHLETICS-STRENGTH

214lbs needs 40/40/20 calorie ratio:
-214g Protein
-214g Carbs
-48g Fat
--2140 total calories

Take 30-40% of daily carbs in your first meal. Which is 214*.3 or 214*.4= 64g-85g.

In your next meal take 20-30% of your Carbs. 214*.2 or 214*.3= 42g-64g.

Then consume 10-15% of your carbs in the next meal. 214*.1 or 214*.15= 21g-31g.

And finally you should have consumed 60-85% of your daily calories. Con sume the remaining 40-15% evenly between your pre and post workout shakes.

After this do not eat carbs the rest of the day.

[Cain Marko]

Ha! That EAS thing is sweet

[mm1snapper]

Originally Posted by Cain Marko

Ha! That EAS thing is sweet

Damn Strait! A little off on bulk But still pretty damn sexy lol... Hope people use this to limit the basic questions.