Food Plan For Cut Help
Hey guys, what do you all think of this for my cut. I was coming off 5-6k calories but getting a bit sloppy while growing. My current cut looks exactly this this:
40 mins fasted cardio heart rate 110-120
50 grams whey protein right after cardio
meal 1 - 50p 75c 15f
(30 mins after cardio)
50 grams whey protein
1 thomas whole wheat bagel
1 apple rice cake
2 T natty pb
1 apple
4g fiber
meal 2 - 50p 50c 15f
(2 hours later)
6oz 88/12 ground beef
200g white jasmine rice
1 T bbq
pre workout meal
meal 3 - 50p 50c 15f
(2 hours later)
60z 88/12 ground beef
200g white jasmine rice
1 T bbq
during my workout I drink 1 powered to stay full 35g carbs all sugar. my reasoning behind this is I can tell I go flat if I don't add carbs and I also want a steady release of insulin to prevent cortisol from ruining my muscle. I would probably be burning fat without this but I think it's more important to not lose gains than to burn some extra body fat and have a flat workout
meal 4 - 50p 50c 15f
(2 hours later)
50g whey protein
1 thomas whole wheat bagel
1 apple rice cake
2 T natty pb or 1 T EVO
4g fiber
meal 5 - 50p 50c 15f
(2 hours later)
50g whey protein
1 thomas whole wheat bagel
1 apple rice cake
2 T natty pb or 1 T EVO
4g fiber
meal 6 - 50p 50c 15f
(2 hours later)
50g whey protein
1 thomas whole wheat bagel
1 apple rice cake
2 T natty pb or 1 T EVO
4g fiber
I started this cut 3 days ago and weighed 218 in the morning. 3 days later I woke up this morning weighing 217.2. I keep my calories the exact same on off days. My daily totals are 400p 375c 90f over the 6 meals ..
My workout split looks like this:
chest
back
shoulders
off
quads
arms
hams
off
Am I doing this right brothers ..
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TryHarder007I'm your weight. Anways Wayyyy too much whey. Whey is what 60-70 Cents a scoop think of it this way.. Ok? A pound of chicken for me is 2 dollars a LB.. 4oz = 21g of protein.. There is four 4oz servings in a LB.. That means chicken is cheaper and REAL FOOD!
BOOM I just blew your mind. Listen to cata and makwa they're great at this. I'm still learning myself so I can help but they have bit the mail on the head with most of it.
Longdave555That's who really helped me get going with this cut. I did switch to chicken breast and cut my shakes down to 1 a day ..
I still don't think you are really taking what I suggested. I still think your best course of action would be to follow the cutting diet I had outlined. How you have morphed it into some kind of keto cycling diet I am not sure.
https://www.eroids.com/forum/training-nutrition-diet/weight-loss/your-fi...
Longdave555At first I was yes, but I want to cut more aggressively and gauge any signs of strength loss as muscle loss, which so far is not happening. I like how you said to keep protein and fats steady for the duration of the cut. What I also like was your article on how to lose 10lbs of fat as fast as possible. I like the approach of creating a large calorie deficit through carb depletions for 3 days a at time and then going back to 350 grams of carbs for a single day and repeating the next 3 days without carbs. I have done this in the past with great success but never had fats above 20 grams and would do around 400-600 carbs instead of 350. With the advice of you I feel comfortable with this cut. I think the change in my approach came from wanting to speed things up a bit and realizing that I can create larger deficits without cardio, which will also keep muscle glycogen fuller for those 3 days.
12/17/15 - 218lbs am, 0 carbs that day
12/18/15 - 215.5lbs am, 0 carbs that day
12/19/15 - 214.5lbs am, 300 carbs that night
12/20/15 - didn't weigh in, ate at 300p 350c 90f that day
12/21/15 - didn't weigh in, doing 400p 35c (gatorade which is not fructose) 90f
I'll check back with you in a couple days to see what you think of my weight, and so far the strength is the exact same
The problem with aggressively cutting is that you end up sacrificing muscle with the fat and you end up plateauing right away making additional fat loss that much harder. Slow and steady is the best way to do it to preserve as much muscle as possible and prolong any plateauing. Cut to aggressively and you damage your metabolism which will now make it easier to gain fat when you go back to eating normally. I would expect fairly rapid weight loss in the beginning but I think you will be able to loose more fat and spare more muscle in the end by following a more traditional dieting approach.
Longdave555So what I could do is to right away aggressively cut and lose as much fat possible, when the scale weight starts to drop slower than initially I could switch to something like 350p 200c 90f steadily, incorporate fasted cardio and ride that down to single digits slowly and steadily. I will keep you 100% posted with carb intake and how fast my weight is dropping / if I am losing any strength. Maybe 1-3 weeks of this aggressive cut depending on what the scale does and then switch to the steady approach to really take it in .. ?
If you are dropping more than 2lbs a week you are likely sacrificing muscle. That is why when cutting or prepping for a show I will project how many weeks I need to get down to my desired BF for the show and not try to lose more than 2-3 lbs/wk. I work way to hard on building this muscle that it is a shame to lose any of it, but expect to lose some when cutting. You just have to do it smart, to minimize the muscle loss. Aggressive cutting is going to lead to rapid fat loss AND rapid muscle loss. Not ideal.
Longdave555Here's my plan. I'm going to finish today, tomorrow and Wednesday at 400p, 50c, 90f and then do Thursday at 300p 350c 90f. From that point on I'll switch to 350p 250c 90f with 40 mins of fasted stairs keeping my heart rate at 110 bmp. I'm thinking I'll keep that the same for a week and see what my scale weight does.
If it does not drop 2lbs I'll bring my fasted cardio to either 60 or 80 mins for a week while keeping macros at 350p 250c 90f OR keep cardio the same and lower my carbs. My training schedule looks like this: Chest, Back, Shoulders, Off, Quads, Arms, Hams, Off. On the off days I would not do cardio and keep my macros at whatever we agree on. What do you think ?
I would only do cardio on my off days (or at least very limited on my workout days) and then If I wasn't dropping weight accordingly I would add some cardio in on my workout days and then drop carbs if needed. Throw all your cardio in the ring at once and then you really have nothing left once you hit a plateau. Increase the cardio only as needed to keep weight loss consistent and going in the right direction.
Longdave555Alright, the problem I see is I don't know how much fat I'm going to lose without cardio and just weights on 3200 calories a day. Should I drop carbs to 200 grams instead of 250 to start and then not really stress cardio unless the scale weight isn't dropping? Also, do you have any idea what would happen if I added 2mg of CJC with or DAC and kept the cut at the same thing we are talking about?
I would keep the carbs as high is you can get away with. Just gives you more wiggle room to lower them when you hit a plateau. Start with as little as possible cardio also. Once again just gives you more wiggle room when you need to start increasing it. No clue about those peps, I have never used them.
Longdave555Copy that, I'm going to do 350p 250c 90f starting in 4 days. I'll take my morning weight daily and keep a chart over 7 days and then come to you and see what you think ?
Most of your protein comes from whey powder.
Longdave555Updated the diet looks like 7 days of 400p 0c 90f, 1 shake and the rest chicken breast, olive oil and peanut butter for fats.
Are you only dieting for 7 days and then going back to a maintenance diet? Or is this what you are going to do at the end of your cutting diet for a carb deplete and load phase? Or is this just a reboot for a cyclic bulking plan and then you are continuing on with a bulk? Kind of unclear on where this 7 day carb deplete phase is fitting in.
Longdave555My plan is to go keto for 7 days 400p 0c 90f. I was thinking about watering down a gatorade with a half gallon of water and drinking that half way through my workout and finishing the mix about 30 minutes after I stop working out, so 35 grams of sugar over an hour. Is that enough to stop cortisol post workout from lifting weights? I'm going to do about 4-6 grams of sodium an hour before my workout and use that for the pumps. As heavy as I an go with good form. Then to see how much fat I've lost in 7 days and do 2-3 days at 350 grams of carbs and then do another week at keto. Once I drop to a decently lean body fat I want to put together an AAS and peptide cycle to grow lean toward that 220-240b muscle goal. I like the idea of using GHRP-2 and CJC am, post workout and pm, hopefully for this cut if I can get them in time, but realistically staying on them for the next year at least while continuing to grow and stay lean and alternating AAS dose(s) depending on goals at the time
Never really tried dieting like that so I can't really comment on whether going into ketosis and carbing back up on a cyclic basis is going to be effective or not. Hopefully someone else can chime in on that. Sounds like a tough way to diet but you will know soon enough if it is going to work.
As far as using gatorade, I would scrap that idea since I believe gatorade is mostly fructose, if I am mistaken and it isn't then go ahead. Something with dextrose or maltodextrin mixed with some BCAA's would be better. As far as your carb amount intra workout, I would shoot for 30% of your LBM for the grams of carbs. Note that is the lean body mass and not your total weight.
Longdave555I'll use gummy worms and do about 50 grams of sugar for that hour time period. I'll add BCAA's to that as well.
Thinking about the diet setup logically I can't see why it wouldn't work. Keeping protein high and fats high should help preserve most of the muscle from dieting in a weeks time frame. Bringing carbs to 350 grams for a couple days should help with leptin and T3, while muscle mass is what would determine my metabolism for the most part. I think I've been leaning too hard on food, so once I'm lean it would make sense to stay lean for once and focus on lean growth. It's been said to me a million times but I think I understand things slightly clearer right now. Incorporating the HGRP-2 and CJC should make growth and staying lean a lot easier from now on.
So after eating a 350 gram of carbs last night I was 218 this morning. I've been doing 1 75g shake in the am and then I'll do 2 more shakes each with 25g protein and 5-10g fiber on top of the 5 grilled chicken breasts I'm eating for the other meals. I'm alternating 1 T EVO and 2 T natty pb each meal. I'll add the sugars on days I lift. I'll try to get some fasted cardio in a few days a week also.
I'll check back with you in a few days, appreciate the help brother ..
I hope you don't eat the same things everyday. Get them carbs down, but easing into it is a good practice.
Longdave555Changed it up to 7 days of 400p 0c 90f, trying to turn inside out lol
Basically you are starting your cut at 3900 cals. That is your baseline now and just keep track and follow the reductions in carbs I have outlined in the cutting diet. When your carbs are starting to get on the low end towards of the end of the diet you can start cutting some protein out, but I would try to stay around at least 300 grams, could drop the fats a little bit towards the end if needed but I would do that as a last resort.
Couple things really stand out when looking at the diet. Way to many shakes. Pound a whey shake immediately after workout and maybe another casein shake before bed and the rest of your protein should be coming from whole foods.
Minimize your carbs during breakfast. Breakfast should be high protein moderate fat with little carbs. You body is in an accelerated fat burning state due to fasting over night so keep it that way as long as possible and make your main fuel source your fat reserves instead of introducing carbs and then have the body utilize those instead of your fat reserves. Pound down some BCAA's right away in the morning and during cardio to prevent catabolism when doing your fasted cardio. The important thing to remember about carbs when cutting is you want to consume most of them centered around your training and mimize them the remainder of the day.
Also there is a better way to go about consuming your carbs around your workout. Below is a post I made about it in a different thread.
Longdave555Okay, so a few follow up questions ..
So do 400p 350c 90f which is 400 calories over 6 meals and only do 1 shake a day as my post workout ..
How would you make adjustments to the meals ? Something like this:
Meal 1 50p 0c 15f
Meal 2 50p 100c 15f *Pre Workout
Meal 3 50p 100c 15f *Post Workout
Meal 4 50p 50c 15f
Meal 5 50p 50c 15f
Meal 6 50p 50c 15f
Also the gatorade mid workout would count for 35 carbs from meal 3, and you advise drinking that half way through versus sips the entire time ?
I don't get to hung up on making sure my macros and cals are split evenly among all my meals. By the end of the day I just want to make sure I have hit close to all of my projected totals. Some days I may be 30/50/20 P/C/F etc. it varies because I don't eat the same thing day in day out meal after meal other wise I would go crazy. Just try and hit your target macros and cals by the time you go to bed and don't fret if they are not exact.
Don't drink/eat any carbs before or at start of workout, drink BCAA's instead. Start your carbs midway through your workout.
bigmurph200 grams of protein from powder you should try to get more protein from actual meat or food sources instead of so much powder
Longdave555Alright, I'll take out a couple shake meals and replace with more meat
bigmurphIt would be best with the shakes they are good but you shit out 60%+ so your really not getting as much as you think