Blade's picture
Blade
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Need advice on cutting diet- WANT TO FINALLY BE RIPPED

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I need advice on my cutting cycle and my nutrition plan. Trying a new training split twice a day Upper body monday/thursday lower body tuesday/friday. Details below. On wednesday/saturday its just core and cardio. Sunday light cardio.

5'10 about 190lbs and around 12% bf

Ill be running test prop for 8 weeks pinning 150mg EOD.
I have 3 weeks worth of Var also to run at 60mg ED, but i decided I would save that for the end of the cycle when im already at a lower fat percentage.

*Breakfast:
-3 egg whites
-Red grapes
-Multivitamins

Lift weights (Everything Power movements 5x5) and 30 minutes cardio

*Post Workout:
Protein shake (50g whey) no carbs or sugars

*Lunch:
Chicken Breast or lean steak
Salad (lettuce,tomato,carrots,) or Green bell pepper (I eat them like apples)

Lift weights (Everything Hypertrophy 3 x 10-15) and 45 minutes cardio

*Post workout:
Protein shake (50g whey) no carbs or sugars

*Dinner
Chicken Breast or lean steak
Salad (lettuce,tomato,carrots,) or Green bell pepper

*Desert:
Casin protein (25g casin) 1g sugar

Any advice or tweaking greatly appreciated. Thanks!

Makwa's picture

Easiest way to start dieting is to figure out your Total Daily Energy Expenditure (TDEE) and cut 500 calories off of that as a starting point. If you are losing to much LBM then bump the calories up 100-150/day for a week and keep adjusting until it is primarily fat that is being lost. If you are not satisfied with the weight loss increase your daily deficit by another 250 cals/d. I don't get hung up on specific foods, I focus on macros. I need variety in my meals and I think that is also better for the body than eating the same thing day after day. My current cutting contest prep diet consists of 50/25/25 Protein/carbs/fat.

There is a TDEE calculator in this post:

https://www.eroids.com/forum/general/general-talk/i-know-my-tdee%E2%80%A...

IrishMack's picture

I was looking for something like this as I transition from Powerlifter to bodybuilder. My numbers were all screwed up as far as percentages of each group and this formula pointed it out. Granted its only a starting point but for research and dial in I think it will work. +1 to you for this