Need advice on cutting diet- WANT TO FINALLY BE RIPPED
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!
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letsgettropicalI am in a bulking cycle, however i want to gain lean muscle mass so i am trying to cut fat simultaneously myself... ONE small thing you can do differently that will help you burn more fat... Instead of a eating a bell pepper raw. "Thought i was the only one that loved peppers that much" lol..
Eat a "red pepper" Red peppers contain a molecule called capsaicin that is shown to increase your fat-burning rate and promote weight loss. However, the capsaicin content in the different red pepper varieties differs extensively. Eating a pepper low in capsaicin will not affect your fat burning.
Most stores carry a brand of red peppers called "little hotties" They are red and have enough capsaicin content that it will increase your fat burning rate. But they are tolerable to eat raw. Just dont eat the seeds..
Capsaicin can increase your metabolism through thermogenesis, or production of heat. Capsaicins stimulate your body to burn calories as heat and improve your fat oxidation. According to a study published in the "American Journal of Clinical Nutrition," eating 6 mg of capsaicins per day improved abdominal fat loss in men and women. Capsaicin can also suppress appetite. According to the "New York Times," eating hot sauce containing appetizers before meal decreased calorie consumption by 200 calories. Adding hot red peppers on your everyday dishes can therefore boost your metabolism and help manage your weight.
Might not give you a DRAMATIC result in getting shredded. But i believe EVERY little bit helps...
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...
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