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It's cutting season. What's in YOUR diet?

Smokescreen

Smokescreen

Experienced Noob
Platinum
Its the middle of May now. Temperatures are rising. And beach season is soon upon us. Cutting season is here.

What does your diet consist of to get that lean, greek god like look?
 
I'd like to follow this... is there a 'subscribe' function so I don't have to post something to be notified?
 
Thanks man.. and to answer your thread... I'm eating more or less around my TDEE... @ a 50/20/30 range.. I wanna get leaner for July 1st.. so I'm gunna slowly lower my calories every week... and see how it goes... keeping the same ratio.. but going from 3000 for 2 weeks... to 2500... for 2 weeks... and finally 2000 for 2 weeks... we'll see how it goes... :)
 
StRoNg_WoN said:
Thanks man.. and to answer your thread... I'm eating more or less around my TDEE... @ a 50/20/30 range.. I wanna get leaner for July 1st.. so I'm gunna slowly lower my calories every week... and see how it goes... keeping the same ratio.. but going from 3000 for 2 weeks... to 2500... for 2 weeks... and finally 2000 for 2 weeks... we'll see how it goes... :)
Click to expand...
Exactly what I'm doing. :) except I'm starting at 2200, decreasing 500 every week, also 50/20/30. Right on lol
 
Yeah I'm at 2500cals at the moment.

But what's in your diet? What are you "eating"?

PLEASE LIST FOODS YOU ARE EATING:jenscat
 
cigarettes and crack cocaine...with milk.


















no really eating same as always oats, chickens, tuna (more tuna), halibut, laying off the red meat a little down to two days a week, sweet taters, milk, cottage cheese, fruits, veggies etc...2400 cals maintenance
 
cuthroat said:
cigarettes and crack cocaine...with milk.


















no really eating same as always oats, chickens, tuna (more tuna), halibut, laying off the red meat a little down to two days a week, sweet taters, milk, cottage cheese, fruits, veggies etc...2400 cals maintenance
Click to expand...
Lmao. When I cut I follow a small ass menu. Tons and tons of tilapia and plain ass grilled/broiled chicken. I also throw salmon filets and turkey cutlets on the george Forman grill. I buy fresh asparagus like it's going out of style, I have as much of this as i want with each meal (the meat of my choice from the listed above and the asparagus)...that or fresh green beans. That's about it...i have oatmeal in place of the greens before 5pm then the only carbs I have after 5 are from the green veggies.
 
Half-assed CDK type diet...

I drink about 1L skim milk on workout days for 32g carbs (and the lactose free milk in my area has 80Kcal/11g protein per cup, much better than the 90kcal/9g protein most get)
Beyond that I aim for 4 servings of lean protein weighing in at 30g protein and 150-200kcal each. 1 Pre-workout, 3 post-workout. Things like white fish (mahi mahi, tilapia, halibut), Tuna, Pork, very lean beef, turkey or chicken etc.

Then, the rest of my calories come from fats PWO, basically. I eat a lot of nuts, and sometimes replace some lean protein with salmon. I take n-3 fatty acids (2g DHA and EPA daily). I get 180g protein minimum daily (160 from protein sources, and between 20-40 from nuts). The only other part of my diet is 1lb of cooked green vegetables daily. Broccoli, spinach, kale, collard greens, mushrooms, asparagus, etc.

I zig-zag my calories by varying my fats. 2500kcal on training days, 2kkcal on "day one" recovery days (24hrs post workout), and 1600kcal on "day two" recovery days (the day after my recovery day). I train very hard 3 days in a row then take 2 full days off and repeat. I do light (walking) cardio on my 2kkcal days for about 200kcal.

I keep my calories low since I gain tissue (muscle and fat) relatively easily. I have a sluggish metabolism from 10+ of obesity during my developmental years. Also my stimulant use is greatly increased during cuts... Sad to say I rely on ECA and sometimes nicotine (e-cigarette delivery, of course) to hold the hunger at bay on a low calorie day.
 
This is what I'll be following when I get down to 2000 cals...

It's 1937 Calories 255g Protein 100g Carbs 68g fat

SAME food every day... but just more... when I'm @ 3000, then 2500, then 2000 etc...

Breakfast:

2 scoop(s), 100% Whey Gold Standard
0.5 cup, Berries

10:00am

6 Large Whole Egg(s)
1 cup, Spinach (cooked)
0.5oz, Almonds

12:30pm

6oz, Chicken Breast (no skin)
1 cup, Broccoli (raw)

3:30pm

1 Cans of Tuna
1tbsp, Olive Oil

6:00pm (Post Workout):
1 scoop(s), 100% Whey Gold Standard
1 Banana(s) (1 medium)

9:00pm

6oz, Chicken Breast (no skin)
1 cup, Broccoli (raw)
6oz, Sweet Potato (baked)

Simple... yet SHOULD be effective.. I hope.. :)
 
My diet consists of...

Whey
Cassein
Egg whites (one egg yolk)
Chiken
Beef

Oatmeal
Sweet Potato
Spinach
Bananas
Strawberries

Peanut Butter

That's it! I recently stopped eating fish due to the mercury levels. No more Tuna or Tilapia.
 
Smokescreen said:
My diet consists of...

Whey
Cassein
Egg whites (one egg yolk)
Chiken
Beef

Oatmeal
Sweet Potato
Spinach
Bananas
Strawberries

Peanut Butter

That's it! I recently stopped eating fish due to the mercury levels. No more Tuna or Tilapia.
Click to expand...

You know that only tunas in a can have lots of mercury.. Fish like Tilapia, salmon and others dont have enough mercury to cause problems, you have to eat about 20-30oz of tilapia to equal the amount of mercury in a can of tuna..
Also its weird that no one mentioned brown rice, its a staple in my diet..
 
I jump between sweet tater, and brown rice.. however I don't do so well with grains...
 
Strong I like your meal plan but I will comment that you're doing your cholesterol no favors with so many eggs and studies have shown that under 130g of carbs/day can lead to reduced brain functionality and even brain damage. Maybe you can do egg whites and toss in some natty peanut butter or some nuts to kick the carbs up a bit more. Outside of that I think your plan looks awesome and tasty! May have to try it myself!!! :)
 
Thanks Roofus... My levels have always been ok.. and I find that as long as I keep my HDL high... my LDL seems fine... But yea... I will likely bring that down... it's a little intense eating that many eggs... lol
 
im just trying to maintain/get a bit leaner slowly now that i'm off, but this is my diet

meal 1: 3/4 cup oatmeal, 1 scoop whey, 1 cup egg whites, some blue berries (like maybe 5-10g of carbs worth)


meal 2:
8oz skinless chicken breasts, with 1 cup of whole wheat pasta


meal 3:
same as meal 2

meal 4:
8oz 93/7 beef, 1 cup whole wheat pasta


post workout shake : 50g protein, 40g waxymaize, 5g creatine

meal 5: 8oz chicken breast

Meal 6: 1 cup of cottage cheese (0% fat)


on cardio days (2x per week), i drop the carbs from meal 2 and 3, and drop the waxymaize from my shake, and just have a banana or apple, with 3/4th a cup of oats.

and i have a carb up day on sundays. and i basically just eat a medium sweet potato with every meal (except before bed, and morning i bump the oats to 1 cup instead of 3/4th a cup)

protein is a little under 450g per day, and carbs are 140g 2x per week, 200g 4x per week, and ~300g 1x per week. fat is usually around 50-60g per day.

this coming week i am going to add 40g of carbs to every day, (going for alot of PRs next weekend) and kinda looking for a re-feed. i will probably do that every 4th or 5th week, and stick to this diet until i drop to 190 (then freak out and bulk a shitton), or october 1 when i get back on

edit: oh yeah, and i throw in a shitload of vegetables, green peppers, onions, mushrooms, asparagus,
 
Thanks Sub... I guess i'm on the right track... we have the same(ish) stats... and I'm doing this properly.. I just psych myself out sometimes... and think that it isn't working, and that I gotta live on water, and chicken breast for a while.. but I gotta just keep the faith...
 
Strong I like your meal plan but I will comment that you're doing your cholesterol no favors with so many eggs
Click to expand...

Eh, this is a myth. If you look deeper into this "eggs can cause elevated cholesterol levels", you will see it is just not true. Just because you are ingesting dietary cholesterol, doesn't translate to elevated cholesterol levels in your blood. Eggs have actually been shown to increase "good" cholesterol levels (HDL) and decrease the "bad" cholesterol (LDL). Cholesterol is a tricky subject and has far too many bad connotations to the word. The things that can raise your cholesterol levels are things like trans-fats and they are everywhere in the American diet. I see many people ditching the real butter for this crap called "margarine" to spare on the calories (granted, not all margarines are created equal). I say, go for it, but you are getting a load of ***t that your body has no idea how to break down properly (uh, i.e. TRANS FATS). That is where your increase levels of bad cholesterol are sourced from. READ YOUR INGREDIENTS - even during bulking. Do NOT trust the outside label screaming "0 Grams Trans Fat"... actually pick it up... and ... read... the... ingredients. If you see "partially hydrogenated" or "hydrogenated", you have your trans fat.

"No Trans Fatty Acids
Trans fats have been nicknamed "stealth fats" because they have not been shown on food labels. Some food products may show 17g of Total Fat, 3.5g of Saturated Fat, and nothing else. What kind of fat is the remaining 13.5g? Nobody knows without doing a laboratory analysis. Technically, trans fats are unsaturated fatty acids with uncommon configurations that have been implicated as causing cardiovascular diseases. Some margarine, like Benecol margarine, claim to have no trans fatty acids. The ingredients, however, show the presence of partially hydrogenated oil that cannot be manufactured without creating trans fatty acids. The claim takes advantage of the FDA regulation that allows rounding to zero any ingredients that account for less than 0.5 grams per serving. Reduction of serving sizes to implement this type of misinformation became more frequent when the new FDA regulations requiring disclosure of trans fats went into effect in 2006." -

Eat your eggs. Keep your Omega ratios balanced and the tran-fats low.

Watch out for kid's cereal, popcorn, crackers. Here are some foods I pulled off of Web MD:

  • A KFC Original Recipe chicken dinner has 7 grams, mostly from the chicken and biscuit.
  • Burger King Dutch Apple Pie has 2 grams.
  • Fries (a medium order) contain 14.5 grams
  • Ramen noodles and soup cups contain very high levels of trans fat.
  • A small bag of potato chips has 3.2 grams of trans fat.
  • Nabisco Original Wheat Thins Baked Crackers have 2 grams in a 16-cracker serving.
  • Sunshine Cheez-It Baked Snack Crackers have 1.5 grams per 27 crackers.
  • Kellogg's Cracklin' Oat Bran Cereal has 1.5 grams per 3/4 cup serving.
  • Post Selects Great Grains has 1 gram trans fat per 1/2 cup serving.
  • General Mills Cinnamon Toast Crunch Cereal has 0.5 grams per 3/4 cup serving.
  • Quaker Chewy Low Fat Granola Bars Chocolate Chunk has 0.5 grams trans fat.
I am going to say it again, enjoy your eggs! :)
 
2700 cals on training days, 2000 on off days.

Training days = chicken, oats, skim milk, cheerios, quinoa.

Off days = chicken, whole eggs, peanut butter, veggies.
 
I had a gf dropping weight from about 150 to 100..she's a small girl and should weight about 110. Her diet I call the "diet coke diet"...which I'm bringing up because I totally disagree with it. She starved herself and drank diet coke, rarely eating, probably closet eating once she broke down now and again. Sure the weight came off but she had no muscle tone and it was a miserable experience.

I'm currently dropping weight with her now. We weigh the same, about 140something, less than 150 but I still look muscular and she looks big. Our current gameplan is to eat adkins, low carb, but the twist is (for women that should weight around 110-130) we eat smaller portions. I'm estimating the volume of food we eat 3x/day from our little tupperware to control hand to mouth disease holds a total volume of 1/2cup. The rules are you can eat what you want, preferably low carb, but the volume matters. I feel I'm down a few pounds already and I'm not suffering too much.


Nothing tastes as good as thin feels.
 
Naw... I have it in the morning, and after I train...
 
Updates for anyone?
 
You too eh? lol

I've dropped weight/fat QUICK man... just eating 50/20/30... @ 2000 for the last week... I went from 200 to 183 this morning... in about 3 - 4 weeks... maybe a little too quick.. :S I'm just hoping that the test/eq is sparring my muscle... I must say though... I'm looking LEAN as SHIT! lol... can't wait to take some updated pics.. :)
 
I hear ya... I literally give the finger to my chicken/asparagus before eating it now... lol
 
well strong, i decided to recomp. running sarms s4, gotta log in the supps section. not an all out fatloss or nothing. might drop my cals a little bit more, running about 2200-2500. my bmr is about 2000 if i remember correctly. i dont want to lose strength tho, maybe in another week or 2 i will lower cals to 2000, and pay more attention to my macros. been working my bag off, safety classes every day off i got for the last little bit. classes will ease up now so we will see how things go. all i can say is fuck chicken, carrots, and cucumber
 
yeah i work a minimum of 12 hours a day, full coveralls,steel toes, tool belt up in the sun in fort mac. dude its hell. gonna start a double bulk after this. probably a methadrol ex with katana then a beast with katana then an osta/s4 sarms to get my cardio back and cut over winter. might put up a vote thread in it, use up my oral stock then have a natty year or do a 6 month peptide run possibly.. i really hate being off. even running 5 and 2 on sarms, the 2 days off drive me nuts
 
this is my typical meal setup in a day to be specific. all fairly small portions. im used to eating pretty small amounts and if i eat till im satisfied, not full, its almost always in the 2200-2500 range to a T without cal counting. i might count once a week or so, or whenever i have time lately just to re confirm those numbers to myself
 
Protein shake with phytogreens @ 5am
3 eggs, 1 piece 12 grain toast with berries and 2 teaspoons of fat free yogurt@7:45am
grilled tuna, cucumber and carrots @noon
grilled tuna @3pm (forgot my banana again)
steak with about 12 prawns, oven roasted potatoes and boiled carrots, piece of garlic toast @6pm
Protein shake with dextrose and glutamine post workout @ 8

lol forgot to post that

i copied this from my log from last week. i usually have a steamed chicken breast in place of the tuna. but since the cook hooked me up with a couple nice 8 ounce or so pieces of grilled tuna i figured i would take them and give myself a day break from chicken breast
 
Nice... that sounds SOOO soo good right now... I'm STARVING...

Your diet looks pretty good! if it's enough food... tough to get enough energy doing manual labour...

Ok headin' to bed...
 
lol im the lead hand i usually dont do much, but sleep in the truck and and do qualtiy checks at the end of the day.. usually anyways.some workouts like tonight i felt it tho lol. later mango
 
1-1 egg yolk with 4 egg whites, 40grams of oatmeal, half a banana with some cinnamon. Little peanut butter and fish oil before eating breakfast

2-protein pancakes (consisting of 40grams of oatmeal, spoon of peanut butter, half a banana, 1 egg yolk, 4 egg white and cinnamon)

3- 2 chicken breasts, small sweet potato and some spinach

4- 2 chicken breasts, oatmeal and banana with spinach and peanut butter ALL put into a blender and drank. LOL

5- 2 Chicken breasts, Sweet potato, spinach, fish oil and peanut butter

6- Steak with spinach and peanut butter.
 
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