fix my cutting diet.

CJU · 05-21-2006, 01:46 AM

here is a typical training day. non training days have 30-50g less carbs. i'm 6'1, 200 lbs. got my BF % done with a 4 point the other day, but i'm 16 and the lowest the calipurs age goes is 18, so i don't know how accurate it was. it read 13% BF. however the trainer and my BBer friend who were with me said that it looks right (infact, the BBer, scotty, predicted it would be about 13%).

i need some help....i was kinda following a ketogenic diet, but then a couple days ago scotty told me that for fat loss i want to do low fat, high protien and moderate carbs. not high fat, high protien, low carbs. and then a personal trainer at my gym, troy, said it doesn't matter. all that matters for fatloss is eating less cals than you burn. other than that my protien/fat/carb %'s of my cals should stay constant through bulking or fatloss. all that should change is the cals.

meal 1- protien shake+ oatmeal
50g protien
40g carbs
2g fat

meal 2- cashews, olive oil, chicken, olives
35g protien
7g carbs
35g fat

meal 3-tuna, cereal, 1 piece of dates dried fruit
35g protien
50g carbs
5g fat

meal 4- olive oil, olives, chicken, 100% natural peanut butter
55g ptoien
8g carbs
35g fat

TRAIN- post workout drink with 10oz grape juice, 10g glutamine, 5g creatine, 2 scoops whey.

meal 5- chicen, dates dried fruit
50g protien
31 carbs
1g fat

meal 6- walnuts, olives, egg whites
40g fat
30g protien
8g carbs

daily totals-
285g protien
150g carbs
115 fat
about 2775 cals

Flex · 05-21-2006, 03:34 AM

Quote:

Originally Posted by CJU

and then a personal trainer at my gym, troy, said it doesn't matter. all that matters for fatloss is eating less cals than you burn.

WRONG

All that matters to WEIGHT LOSS is eating less calories, NOT fat burn.

Diet looks okay, olive oil isn't very beneficial on a cut. Ofcourse it's good for you though.

CJU · 05-21-2006, 04:07 AM

no olive oil? alright, that's out the window. i'll replace it with avocodo.

i don't want my diet to look "ok", tell me how to make it GREAT. i want to look GREAT, so my diet and training has to look GREAT.

pumpingiron · 05-21-2006, 04:30 AM

Weight: 200lbs = 91kg
LBM: 168lbs = 76kg

You're maintenance level should be at 15xLBM, which is 2550cals/day. For cutting you should use 12xLBM, which is 2000cals/day.

Protein should be 2-3xLBM, which is around 280g/day. But if you consume more than that, it's allright. (Consume protein to every meal)

Keep carbs low and clean. I would suggest consuming some oatmeal at breakfast, then again prior working out (or some sort of whole grain bread). After working out I would consume fast acting carbs, like one banana.

Keep fat low (around 15-20%) consisting only of high quality fats, that beeing nuts and healty oils.

Every 4th day do a carbup with around 200g protein and 400-500g carbs. To put on mass you should approx. consume 18xLBM, which is 3000cals/day. So every 4th day consume 3000cals/day mainly consisting of carbs.

Allthough boring, cardio is very beneficial. Start with 20min 3xweek. I do them after my post workout meal.

I don't think you will loose any fat with 2700cals/day. Just my 2 cent.

Oh, and on non training days, consume only carbs at breakfast.

CJU · 05-21-2006, 03:11 PM

dude, you totally rock. thanks alot. a couple questions though...consume ONLY carbs at breakfast on non-training days? isn't it bad to eat only carbs in a meal?

how could i add in sprints to my split? on off days? post workout? 12 hrs before resistance training? i'd still like to do the 20 min sessions of cardio 3x per week. infact i'd like to do more, if you think i could get away with it without burning to much muscle?

when you say keep carbs low, exactly how low do you mean?

don't you think 400-500 is to big of a jump? it definatly sounds fat storage promoting...

pumpingiron · 05-21-2006, 03:37 PM

Quote:

Originally Posted by CJU

dude, you totally rock. thanks alot. a couple questions though...consume ONLY carbs at breakfast on non-training days? isn't it bad to eat only carbs in a meal?

I ment, only consume carbs at breakfast with a protein shake or something on non-workout days. Keep carbs low the rest of the day (only veggies).

Quote:

Originally Posted by CJU

how could i add in sprints to my split? on off days? post workout? 12 hrs before resistance training? i'd still like to do the 20 min sessions of cardio 3x per week. infact i'd like to do more, if you think i could get away with it without burning to much muscle?

I don't know how your body reacts to cardio. Trial and error dude. Do what you want and use the mirror as a guide.

Quote:

Originally Posted by CJU

when you say keep carbs low, exactly how low do you mean?

don't you think 400-500 is to big of a jump? it definatly sounds fat storage promoting...

Low carbs is around 150g-180g/day on training days.

No, 400-500g of carbs every 4th days is good for you. Glycogen stores are filled up again and it also resets your metabolism somewhat so that your body doesn't get used to dieting all the time.

CJU · 05-21-2006, 03:59 PM

thanks alot for your help. i'm glad i'm finding this out only 1 week into my cutting...i wouldn't have changed anything for the rest of the 8 weeks if you didn't tell me all this!

pumpingiron · 05-22-2006, 03:40 AM

Your welcome... let us know how you're doing in a month.

**tim290280** · 05-22-2006, 08:08 AM

Quote:

Originally Posted by CJU
how could i add in sprints to my split? on off days? post workout? 12 hrs before resistance training? i'd still like to do the 20 min sessions of cardio 3x per week. infact i'd like to do more, if you think i could get away with it without burning to much muscle?

PI's reply
I don't know how your body reacts to cardio. Trial and error dude. Do what you want and use the mirror as a guide.

If you keep the sprint sessions short and hard they act more as another weights workout. But that has to be sprints not cardio (I'd class cardio as lower intensity than sprints). Sprints can be done on off days, but you probably don't want ot have more than a couple of sessions of them a week. Cardio, like steady state low intensity or medium intesity (walking, running/jogging) can be done whenever.

CJU · 05-23-2006, 03:20 PM

one more queston...does my post workout drink count for part of my carbs/protien? or do i eat 180g carbs per day PLUS my post workout drink?i thought it might not count because your body would immeadiatly digest it seeing as it's post workout.

pumpingiron · 05-23-2006, 03:40 PM

I count my post workout "meal" with my daily carbs.