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first cut diet
Old 05-19-2008, 12:29 AM   #1
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ok so i am going to start cutting and need a little guidance from my fellow bbd bros. i have decided to stop being complex and just go with a normal cut diet. so here is what i think i will do.

MEAL 1

4 egg whits
1 cup oatmeal

MEAL 2

post workout shake
bcaas

MEAL 3

7 oz chicken breast
1 cup steamed broccoli
1/2 cup brown rice

MEAL 4

7 oz chicken breast
1 cup steamed broccoli

MEAL 5

Protein shake
granny smith apple

MEAL 6

7 oz chicken
red potatoes

MEAL 7

casein shake




let me know what u think...like i said this is my first cut diet and probably dont make any sense. i am unsure of the total calories or macros from this. also unsure of how many calories to eat a day also. from what i have calculated i need around 2400 calories a day to maintain so figure 2000 total would be good to cut on right? anyways point me in the direction of the light and i shall follow. thanks in advance.
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Old 05-19-2008, 12:45 AM   #2
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That is a pretty decent diet. there are tons of suggestions and I probably won't catch them all.

Here are some:

-Even though you are cutting, add a simple carb Post workout. It is essential. Even if it is 1/2 cup of white rice.

-Stay away from simple carbs anytime after awakening or post workout. The rest should be complex. Red potatoes, I'd rather see sweet potatoes or brown rice.

-Fats are still essential, and make sure they are accounting for a portion of your diet, I like 20% of totals cals. To help out, add a tbsp of olive oil in your last meal. That is what I do. It also helps the casein digest even slower.

-One thing I don't see listed is Tuna, that can be a great resource of protein anytime, especially when protein is needed on a cut. Maybe switch that shake out in meal 5 for tuna can?

-If you get sick of chicken, remember any type of lean meat will do. Ground LEAN turkey, ground LEAN beef, eye round trimmed lean. etc.

-You can still have 2 whole eggs with breakfast. The aminos in the eggs have a positive effect on you. I would still include at least 1 if not 2 whole eggs.

As for your macros...what is your current weight? If you need 2400 to maintain 2000 sounds about right. If you are losing more than 2lbs a week, bump it up. If not losing enough, drop it some more. Your macro totals should be somewhere in the range of 1.5g/lb in protein, 1g/lb of carbs and the rest should be healthy fats. I aim for 40-45% protein of total cals, 25%-30% in carbs, and 20-30% in fats. Something like that.

I hope this helps. I know it is alot, but just some suggestions. You did a pretty good job

Also, CARDIO is key. let me know if you have any questions. I am also cutting right now, make sure to check my log if you need advice on diet.
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Old 05-19-2008, 12:46 AM   #3
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go with 1800-2100 calories i think, also what should your macro totals be at, and when do you workout inbetween meal 1 and 2?
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Old 05-19-2008, 12:47 AM   #4
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yeah im pretty sure he works out between those. it would make sense since he is consuming a shake and bcaa's after meal 1. He needs to add a simple carb though.
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Old 05-19-2008, 12:48 AM   #5
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thanks bro those are great suggestions. i will look into the tuna and the olive oil. do you put the olive oil in the casein?

also i weigh 225 lbs about 15-17% bf. looking to get under 10 before another bulk this fall then cut for a show in april.

edit: yeah guys i workout between meal one and two early in the morning. as far as macros goes bro i have no idea. let me know what u think.
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Old 05-19-2008, 12:49 AM   #6
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yes he does and also something that will give him an insulin spike
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Old 05-19-2008, 12:51 AM   #7
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i guess you could put the olive oil in. However, I drink a tbsp straight up. I guess it stems from my italian roots. haha

It isnt that bad once you get used to it. I really wouldn't go lower than 2000 cals since you are up at 225. See what works for you.
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Old 05-19-2008, 12:52 AM   #8
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Quote:
Originally Posted by allstar5461 View Post
yes he does and also something that will give him an insulin spike
white rice will do just fine IMO. The insulin spike, I always drank apple juice and white rice. But on the cut, i can't afford that much carbs.
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Old 05-19-2008, 12:52 AM   #9
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337.5-405g for protein
225-450g-carbs but keep it in the 225-300 range
45-67.5g-fat
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Old 05-19-2008, 12:55 AM   #10
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okay so even if he stuck to the lower end of those figures....

337.5grams x 4cals/g + 225grams x4grams/cal + 45grams x9grams/cal = 2655 total cals. You see what im sayin?
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Last edited by justlift32; 05-19-2008 at 01:00 AM. Reason: clarification
 
 
Old 05-19-2008, 12:57 AM   #11
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ok so how does this look

MEAL 1

3 egg whites
2 whole eggs
1 cup oatmeal

MEAL 2

post workout shake
bcaas
1/2 cup white rice

MEAL 3

7 oz chicken breast
1 cup steamed broccoli
1/2 cup brown rice

MEAL 4

7 oz chicken breast
1 cup steamed broccoli

MEAL 5

can of tuna
granny smith apple

MEAL 6

7 oz chicken
sweet potatoes (cooked in a smidge of olive oil)

MEAL 7

casein shake
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