Advice needed for cutting fat

[Tatyana]

Right now im on a cutting cycle but I feel I might not be taking advantage of the cycle to its full potential because I have not noticed any substansial difference with fat loss and decided to ask the pro's. Right now im taking 50 mg a day of winny and 500ml a week of primo. I'm headed into my 5th week and I have gained about 10 pounds, going from 175 to 185, and my lifts have had a definite increase. About 30 to 40 pounds on bench. My diet has been pretty good. I figure I slip once a week but mainly have been on a high protien diet. EAS shakes and maybe a bar once a day. An average meal for me is 5 hard boiled eggs in the morning, two chicken subs from Subway( That 5 dollar special has roped me in ), and as I stated a shake and bar after my workout. I was eating tuna alot but I sort of got sick of it and I switch up the subs for tilapi once in a while. I know I should be doing more cardio. I only do about and hour and a half a week. Besides an increase in cardio what other changes should be made to my program( BTW I lift 6 days a week, two muscle groups a day, even though I am completely satisfied with my strength gains, just incase that helps you guys determining changes I should make with my schedule ). Im interested in all advice and as always thanks to ever responds.

Those are the issues with your diet, especially the protein bars and subs

 

[DJLegacy2k1]

3 meals a day....PROBLEM NUMBER 1 FOR CUTTING.

You need to space your meals out to about 6 small meals to keep your metabolism up throughout the day. Also your CALS seem WAY OFF.

We need to work a MAJOR overhaul on your diet, you arent going to reach your goals with a daily diet like that.

-Legacy

 

[Tatyana]

If its about posting a general overview of my diet than I gues Ill throw this up, however pathetic it maybe. Unitl the end of next month this will be about what my schedule is,

10:00 AM 5 hardboil eggs

I would eat more at breakfast, and some complex carbs, like oatmeal.

2:30 PM 12 oz of lean meat, 2 cups of vegtables, tablespoon of ranch

Is this the sub? And nearly 7 hours till your next meal? When are your training?

9:00 PM 12 oz of lean meat, 2 cups of vegtables, tablespoon of light mayo, EAS low carb protien shake, scoop of whey protien, and banana.

Why protein shake with all the lean meat?

I know this isnt a very solid diet but I never really tried to keep a strict one before. When I was in the Army I just made sure to run 5 miles a day but I lived in Georgia where it was warm and I had a nice outdoor track to run on but now im in NY and its still cold outside. I do at least an hour and a half cardio in the gym a week but I want to get some good results. If you guys have any advice, no matter how dramatic of a change it is to my routine now, I would like to hear it and thanks for everyones time.

I would aim for at least 6 smaller meals a day, and you are probably eating FAR too many calories late at night.

Have you worked out how many calories you need for the day and what you are eating?

If you haven't, it is always a bit of a surprise to people.

I suggest that you use fitday or calorieking and check it out. They also have things like Subway on their websites.

 

[centy]

Side note: If you have to do subway, (keeping above advice in mind^) try the wrap instead of the bread. Less bread filler.

 

[dabuffguy]

cardio should be 30-40 minutes daily 5 times a week to cut. eat whole grain carbs, space out your meals into smaller and more frequent ones.

 

[jagerbombme]

this routine is working quite nicely so far for me. it can be tweaked but keep the macro's the same

Doing carb cycling, this is current routine

cardio on empty stomach in morning.
then
1
8 eggs/2 yolks/1tbspn evoo
2
whey isolate w/ either serving almonds or anpb
3 pre workout
chicken breast/oats/greens
4 post workout
whey/oats
5
chicken breast/whole grain pasta/greens
6
whey/anpb OR eggs again

ends up being little less than 3000 cals, less than 120 carbs, about 100g fat

high carb day which i'm gonna do 5 low then 1 high will be just dropping fats and adding oats or whole grain pasta or sweet tater to each meal except the last 1 which will be protien and fat.

 

[RADAR]

I would aim for at least 6 smaller meals a day, and you are probably eating FAR too many calories late at night.

Have you worked out how many calories you need for the day and what you are eating?

If you haven't, it is always a bit of a surprise to people.

I suggest that you use fitday or calorieking and check it out. They also have things like Subway on their websites.

I Agree.
Also after your evening meal, you should fast (no Food) for 12 hrs,then mornin cardio on an empty stomach will do a nice hatchet job on BF.

RADAR

 

[ELITE-ADDICT]

Eat less calories, but more often. Break down what your eating now but into 6 meals. Don't eat many carbs later in the day. Keep the protien high. Also be patient. 5 weeks isnt much time. BBs prepare 4 months min before competion. Good Luck

 

[scottynew]

Thanks everyone. I appreciate all the advice and will defn re-vamp my diet big time with all of your tips.

 

[jagerbombme]

2-3 pounds of bf is all you can really drop and hold muscle. the rest is water. so if you have 20 pounds of fat to lose, expect to put in 10 weeks of hard work. and i know, 1 week seems like forever. and then you don't see anything. hehe.