+ 19 Simple cut sample
Ok guys as of late i been getting a lot of pm for a little diet help, especially a cut so i thought i would post a simple layout which a some what beginer might be able to follow. This is a simple cut for someone who is looking to drop some body fat, portion size will very depending on weight. Remember this is a cut not a bulk, ill post up a bulk sample at a later time.
Meal 1:
Lean Protein , 1/2 cup oatmeal
Meal 2:
Lean Protein, 1/2 cup rice (2 tbsp flax
Meal 3:
Veggies, Lean Protein
Workout
Meal 4:
PWO Nutrition(whey)
Meal 5:
Veggies, Lean Protein , 1/2 cup rice or oatmeal.
Meal 6:
Shake (casein) with Flax
Her is a list of protein, carbs, and fats i tend to stick by.
Protein
Tuna
Skinless, Boneless chicken
Steak (also in the fat category)
Cottage cheese
Eggs and Egg Whites
Protein Powders
Any Fish (salmon, tilapia, etc)
Lean cuts of pork
Lean ground turkey or lean ground beef (80/20 or higher)
Shrimp
Venison, Buffalo, etc
Carbs
Brown Rice
White Rice
Oatmeal (plain)
Rice cakes (plain)
Whole wheat pasta
Whole wheat bread
Whole wheat tortilla shells
Lettuce, spinach, broccoli, asparagus, or any green veggies
Any veggies
Fat free yogurt
Sweet Potatoes (yams)
Potatoes
Kidney beans, Black beans, Chili beans, Garbanzo beans, etc
Whole grain or oat bran cereal
Fats
Natural Peanut butter
Nuts: Almonds, Cashews, Walnuts, Pecans (preferably plain or lightly salted)
Fish Oil (capsules)
Olive Oil
Flax oil
Avocado (also under fruit/veggies)
Flax Meal
Wheat Germ
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BUMP!
Simple and easy to follow
Cheers tren
So true in simple and easy! Glad u bumped it. Sometimes I find myself stressing to hit my macros. then I read a laid back thread like this one and get back to business. Thanks Tren
BLUF: At 23% BF (and seemingly stuck there) should I continue my cut diet, or try to restrict calories further, or something else altogether. Read below for more in depth info.
After approaching 50 YO and seeing how out of shape i was, I decided to do something about it and got on a doctor monitored weight loss program (extreme calorie restriction along with phentermine and running miles and miles) After 5 months I went down from 225 to 185 (I'm 5' 7") - I am now on TRT, working out and lifting weights - I eat about 1800-1900 calories a day using a 40/40/20 macro split. I estimated my TDEE using this calculator https://www.muscleforlife.com/tdee-calculator/ which shows me to be at 2630 for the amount of exercise I do and my current BF (which I estimated using accumeasure calipers (19 MM measurement) and the chart that goes along with it. I'm still holding a lot of fat around the mid section and you can just barely see hints of abs starting below the pecs. I seem to be stuck at 23, (or I could just be impatient) but I was wondering if I need to try something else? Cut more carbs, carb cycle, HIIT, steady state cardio - etc. Any advice would be appreciated.
Bump because this is the experience, words and wisdom of a professional bodybuilder! Plenty of ideas and possible variations!
I need to update this. It has grown substantially since then. Thanks for reminding me.
You're more than welcome brother T! And thanks for sharing your valuable professional experiences! As I mentioned in your bulk post, I've always held you in very high esteem! Much respect always!
My ? To this diet is how much lean protein should I consume for each meal? I was thinkin between 4-6 oz? Also how much green veges? 1/2cup? Any help w a lean diet would be great! Ty bros!
DragonovKool
AnonYaY! Perfect for me!!
Thank you!!
Give them a vote if you find it helpful.PermalinksgtstedankoNice, bubba! Only thing I'd swap out would be black rice in place of white rice. Higher in fiber, omega 3's, etc...
Thanks for posting bro.
Very nice bro! Jus gotta get it dialed in!
just seen this reading. ur bulk diet. thanks alot. my diets pretty good but should change one or 2 things an this will help me alot. thanks alot body!
No problem guys, simple but effective the key to a successfully diet.
Hey bro I'm following your diet! The problem im runnin into is this time of the night I'm starving! Is there anything I can snack on or eat? Other then that it's working out pretty good!
sgtstedankoAnytime you're craving, or starving, etc. Make yourself a protein shake. W/1/2 scoop or so or protein powder...
lpetI usually snack on some cashews and baby carots/celery with low fat dip. Alternatively you can just chug down a casein shake, possibly with some egg whites thrown in. I'm not one to talk though - at least a couple times a month my "late night snack" is a 40 of Max Ice and pizza. But I'm working on it
thanks BB
YUM, I wish my cut looked like that. I would kill to have some rice or oatmeal. You hate the stuff when you can have it but once you go a month without any you crave it. since cutting carbs and going keto I have this reoccurring dream of dipping one of those loafs of french bread in nutella. Great post btw.
Lol never done kato, pure carb manipulation for me.
NastyNateBeautiful post
BostonThanks man. This is great.