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BigAndy69's Cutting diet for the summer...

BigAndy69

BigAndy69

Your Canadian Idol
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Man, I've finally starting to gain some serious muscle back after my injury. My bench has gone up by 20lbs these last 4 weeks. I am currently 5'9 201 lbs, up from 190 lbs.

Because of the Milk and bread, I look like the Marshmallow Man(sp) when I wear a white shirt.

Anyway take a look at this, Comments, Opinions, Ass Kissing, Flaming, whatever...

Carbs/Protein/Fat

8:00 M1: 40/45/8 egg whites, oatmeal, whey

10:30 M2: 45/45/22 Tuna sandwich, 1 tbsp of olive oil

Workout at 11:30

1:00 M3: 55/35/2 Post Workout shake

2:00 M4: 60/65/8 Whole grains/potatoes. egg whites, chicken breast

4:00 M5: 5/30/6 Ground beef

6:00 M6: 5/30/2 Whey/soy shake

Cardio at 8:00

8:30-9:00 M7: 10/50/3 Whey/soy shake, cottage cheese

220/300/50

Roughly 2500-2600 cals

8 weeks of dieting, less cals on rest days, no cheating, By the 5th week I start adipokinetics

Is the cardio too much in your opinion?

Too many caloriea at M7?

Comments, Question, whatever you got...

Talk to me!
 
I'm thinking theres about 20g too much carbs and 30g too little fat. If you have too many total calories to accomplish this, it wouldnt hurt to drop maybe 20-30g protein. You may want more olive oil or oooohh oh everyone loves PB and ease up on the potatoes grains at meal 4.
Other than that, everything else looks nice.
 
That's what I do on rest days, decrease the carbs to 160-190, decrease protein to 250 and increase fat by a tbsp of olive oil.

But notice that 200g of my 220g of carbs are taken before 2pm.
 
Hey BigAndy, how's it going? Why are you doing cardio at night and not first thing in the morning on an empty stomach? Also, what's the logic behind the ground beef? I might replace that with salmon or something similar but other than that looks great. How many hours sleep do you get? At least 8.5-9?
 
Good, thanks for asking.

Well, I work from 2:00 to 8pm at the gym, and I train my clients from 4 to 8 pm. I must weight train in the early morning, energy peaks 3hours after waking up, and I can eat lots of carbs post workout, without worrying about getting fat.

Also: 70-75% of cals are ingested before 2 pm (200g of 220g of carbs)

70% of protein is ingested after my workout.

That's why It is logical for me to do cardio after work. To tell you the truth I don't know if it is such a great idea. Any opinions?

Ground beef: more nutritious than fish. The real reason is that I have very little time for that meal, and it won't stink up the place like fish.

My last cutting diet I was a little low on cash so I ate fish 3, that's right 3 times a day. 3 cans of Tuna split in two meals, and sole fillets in the evening. I ate this EVERY day for 10 weeks.

You might say that I'm a little sick of fish.

Yeah, I get a lot of sleep.

Every time I diet, I make an experiment out of it. I think I have designed a diet that will allow me to shed bodyfat and actually increase muscle mass. The thing that is bothering me is whether I should do cardio or not.
 
BIGANDY....Ok, your diet looks ok, but if your goals are to cut up then i would suggest eating your 2,500-2,600 calories a day and honestly not worry about the precise times that you ingest them...I do the isocaloric 1/3,1/3.1/3 protei,carbs and fat....I try not to eat carbs past 8, but if i do who gives a fuck, as long as I have my caloric split and figure and stay strict with this, along with cardio and lifting, it is easy to loss the LBS....You are going to kill yourself with the plain boring food, Why not have a diet where you are in a constant anabolic state.....? Dan Duchaine backs this diet hard and so do I........It has done wonders for me!
 
NJstacked, I'll be honest with you, I enjoy dieting. Yes I know I am a sick fuck, but I enjoy the feeling of people thinking I am this hardcore. It gets me more clients at the gym. Believe me, I actually stick to this. Sometimes, I'll cheat by adding a little grated cheese to my omellete or a little ketchup on my beef, but that's it.

Your right when you say dieting doesn't have to be hell, but I like to challenge myself.

When I was 17, I had been training for a year and a half or so, I started training at 11:00 am instead of 4:00-5:00 pm because of a new school schedule. I was eating for mass, eating tons of junk. I actually lost lots of bodyfat and gained a shit load of muscle. I was just trying to get big, not lean. I wasn't exactly a newbie, I had been training for 1.5 years.

I want to try to replicate that diet, and I want to see what would happen if I eat this clean and add some cardio.

I'll keep updating this thread if people are interested. Respond if you are. We'll see if it works.

PS: I am starting on Monday.
 
Hey BigAndy, which do you honestly think is better for fatloss (and muscle preservation) - cardio in the am on empty stomach or cardio in pm a couple fo hours after last meal, and why. There was some confusing info on another thread and was curious as to what your opinions are. Thanks.
 
To tell you the truth, I've never tried cardio in the pm. Am Cardio is great, but you can easily over do it and lose muscle mass. I think it is more related to the intensity of the cardio rather than the time of day.

The best way to insure that you preserve muscle mass is to take some BCAAs on empty stomach before morning cardio.

I am drinking a shake 2hours before cardio. I'll let you know how it goes.
 
Hey man, whatsup?
How come your diet looks nothing like the one you recommended me? Could you tell me why you're not eating the same foods I currently am? Is it due to the "convenience" factor at schooL?
BTW< its working great. I have no idea of my bf percent, but right now all i have left is the stomach fat.

Ill keep you posted....and I'll PM you soon with summer results...if they are satisfactory.

Peace
 
Hey bro I think that you should cut out the beef and get some chicken because A. High in protein, B. Low in carbs, C. moderate in fat. whereas beef has lots of calories not to many carbs but it has carbs and if you are cutting you want some carbs but more protein then carbs because carbs are going to turn into fat. yeah I know beef is complex carbs but still you don't want the fat and the high calories that beef has in it plus chicken there is a million different healthy ways to cook it. Just my opinion bro:fro:
 
"whereas beef has lots of calories not to many carbs but it has carbs and if you are cutting you want some carbs but more protein then carbs because carbs are going to turn into fat. yeah I know beef is complex carbs but still you don't want the fat and the high calories that beef has in it plus chicken there is a million different healthy ways to cook it. "




What the hell did he just say? Beef has carbs? I'm not even going to begin to correct grammar!
 
blood_drinker said:

How come your diet looks nothing like the one you recommended me?
Ill keep you posted....and I'll PM you soon with summer results...if they are satisfactory.

Peace
Click to expand...

Well, my last diet was very similar to yours. I had to account for what is available for you. You said you ate tuna and rice so I put it in the diet. I tried to make it as easy as possible for you and fit it in your schedule. i was a diet focusing mainly on fat loss and muscle preservation.

This time I am actually trying to gain muscle and increase strengh as well as decrease BF. I still want to train my hardest so all my carbs are focus around my trainning. During the weekends I will eat the same usually diet. This stange diet also fits my work schedule quite nicely.

Btw, send me a PM even if your results aren't satisfactory, you always have to learn from your mistakes. I know you are going to party for a few days, DON'T THROW AWAY ALL THAT HARD WORK! Just remmeber all that Tuna you ate in the washroom!

"What the hell did he just say?"

:confused: Who knows...
 
yeah definetely alright. I already had to take a week off (exams and now parties) and Im leaving to venezuela for one more week. so total =2 weeks off. I haven't gained any fat back.

but check this: i am gonna go to brazil from next week up until september. Ill cut ALL THROUGHOUT the fucking time until i get the results. If they come in early (prolly will) Ill do a light bulking cycle (the best one I can come up with...meaning the best muscle gain to fat gain ratio).

Yeah never worry...i can never forget those tunas in the bathroom stalls, people bitching at me and looking at my "rice and tuna" EVERY fucking day at lunch and ask why the fuck do i eat that shit every day, and getting threatened to leave the school if caught with tuna in the hallway again LMAO !

THanks man, you've helped a great deal.
Definetely will pm you after summer.

Peace

PS. GURU PIMP, you need to learn how to use periods, comas, and how to spell. *beef has COMPLEX CARBS??? wtf? listen up big andy, cut out the beef, it has a whooping 2 g of complex carbs !*
 
Week 1: mid-week update

This is my second day of dieting. I start feeling like shit at about 4-5 pm. I'm still lifting hard, my rows were up by 5 lbs on monday, and I squatted 10 lbs more on tuesday.

No cheating so far, only a 2 teaspoons of low fat cream cheese and some baby carrots.

I've lost 2-3 lbs already (obviously water weight).
 
Hey BigAndy, how many days a week do you lift and how many days do you do cardio for? Why not try a day of lifting followed by a day of cardio, and then repeat this pattern 6 days out of the week? I think I might try this on my next diet in a few weeks, but I'm not going to be doing it for more than 6 weeks (max).
 
Here it goes:

Monday: Morning: Back, traps, rear and side delts-------Evening: 45 mins of cardio(250-300 cals burned)

Tuesday: Mornng: Legs, calves-----------------------------Evening: Rest

Weds: Morning: 45 mins of cardio------------------------ Evening: 30 - 45 mins of cardio(not confirmed)

Thursday: Morning: Chest, front delts, rotator cuff------ Evening: 45 mins of cardio

Friday: Morning: Arms, forearms---------------------------Evening: 45 mins of cardio

Saturday: Morning: 30 - 45 mins of cardio(not confirmed)--Evening: Rest

Sunday: Morning:Rest---------------------------------------Evening: Rest


I'll probably not do the cardio on saturday and weds evening.

Saturday, I will do Cardio whenever I fell like it. (Sometimes on weds, my legs are too sore from the Tues workout, so I can't do cardio.)

4 X 45 mins of cardio a week is more than enough. I just add an extra session because I'm not a very active guy.

You seem to know what you are doing, but I'll be glad to help you out with whatever program you need.
You've probably noticed the weird split of my shoulder work. This is designed to help me recover from an injury.
 
That looks good BigAndy (not that I doubted that you knew what you were doing).:D That seems like a reasonable work load. I hope you reach your goals on this one and I'm very interested in how your diet progresses.
What's your opinion on a split of dieting for one week (similar to your diet), followed by a week of bulking (not too excessive but about 400cal above maintenance), etc. repeating the cycle for a couple of months or so. Do you think it has any place in a program designed for gaining muscle while losing fat? I'd like to hear your thoughts.
 
Hey BigAndy

First of all, thanks for your initial workout help, Ive learnt alot from it there is no doubt about that, mostly from what my body seems to respond to and what it does not

Ive tried building my own program now as Ive been on yours for about 3 months, I wanted the challenge of it and change of pace, plus I think I have a BASIC idea of what exercises I need to do and what will work and what doesnt too well

I have had some replies from other bros and I thank them for that and will use what they have adviced, thanks!!

I would definately recommend your workout to anyone, it has worked very well for me. Thanks again dude

Now diet!!! I was wondering what you thought of cycling diet, not like the guy above has described, but I mean weekly

Say you diet for 3 days, then bulk for four, LOTS of carbs on the four days, around 150g on the first 3. It would be bulking and cutting in the same week.

You'd do this for one cycle, so say 6 weeks or so then go back to a regular diet

In theory you would lose some bodyfat and gain some muscle because of the constant shock to your metabolism

I want to lose abit of bodyfat, but do not want to stop bulking, what do you think?
 
Um... You really had me thinking guys!

Actually going back to back from one week of dieting and 1 week of bulking would be counter productive. I don't think shocking the body is always a good thing. If you design a program make sure it is at least 4-6 weeks long.

You might be interested in Protein cycling however. I have tried it on myself, and IT ACTUALLY WORKS! I thought it was bullshit but it worked. I felt that my muscles were getting harder and fuller(that's from the increased carbs).

My entire diet is based on the time I train. It is so simple, I have enough carbs before training to lift at a 100%, my pumps are still great, and I can reload on carbs post-workout. In the evening, I deplete my glycogen supplies, and I do cardio. I have enough protein in me to prenvent muscle loss.

Liberator, you remind me of a BB in the 80's named John Fuller, he would eat only protein for a few days, only carbs for a few more and 10,000-12,000 calories on the week-ends.

Does this work? No one knows, but research and common sense would suggest that it doesn't. I would tell you to experiment but I don't think you have enough expertise yet. You will be able to eventually.

"Say you diet for 3 days, then bulk for four, LOTS of carbs on the four days, around 150g on the first 3. It would be bulking and cutting in the same week."

You need to consider what you ate during the week and not only during the day. That's the way your body works. That's why I find it funny that ppl weigh themselves everyday.

Let's say you eat 2250 for maintenance, 2000 cals for cutting and 2500 for bulking.

(2000 cals X 3 days) + (2500 cals X 4 days) = 16000 cals for the week

2250 cals X 7 days = 15750 cals for the week

Basically, you would go nowhere with this type of eating; you would stay at your same weight.
 
I'm not familiar with protein cycling. What is it? I think I'll stick to a 6 week dieting program to shed some fat but hopefully keep my muscle. I really wish I could bulk longer (I'm no where near as big as I want to be) but I'm not sure I can handle it - anything above 10% bodyfat drives me crazy at this point. It actually seems to become counterproductive for me. Thanks for your input BigAndy.
 
Let me just say that this is more effective for bulking and shouldn't really be used for cutting. Well, there are many different ways to do it. Let's say you eat about 1.25 g of protein a day for 5 days, you would reduce your protein intake to 0.5-0.7 g per lb of bodyweight for the following 2 days while still eating the same amount of calories. I used 0.7g of protein per lb of bodyweight, and replace the rest with carbs. I didn't train on the weekends, so obviously my carb intake was lower. I haven't tried this on training days, so I can't comment, but I think it would be a bad idea.

You really have to be willing to get up to 11-13% BF. This is pretty acceptable and is easy to get rid of.
 
WEEK 1: end of week update.

I've lost 3-4 lbs so far, mostly water weight. I woke up on Sunday, and my ass is half the size it was! My legs are harder and they have less bodyfat. I didn't follow my diet very well on the weekend, so I'm feeling very guilty, and I feel like I can easily go for 2 weeks.

I've cut the ground beef out alltogether, It was impossible to get down. I'm also eating 15-20 carbs at the 4pm meal. My carb total is still the same, though.

I'm still getting good workouts.
 
Week 2: Mid week update.

SHIT! I separated my shoulder doing, I mean trying to do, dips. It was a light separation, I still finished my workout but had to cut a set of flyes and decrease the weight on cable crossovers. I'm icing it as I'm writing this.

Well the last two days have been a pain in the ass. I've gained 2lbs of water because I only drank 2-3 liters during those two days. I skipped a couple of meals, and ended up eating too much. I didn't do any cardio on weds. It's weird how I haven't lost any definition in the stomach but It is sticking out and hard. Must be all that sodium.

All this because of a few problems with my schedule. So far, I'm following the diet to the letter, again.
 
Don't worry about your slip-ups. Just keep on track now, I doubt you've hurt your diet any. I'm feeling pretty damn good on my diet. Energy is good and so far all my lifts have gone up, though I'm still in week 1. I'm hoping I've got a good diet and routine here.
 
This shoulder injury is worse than I thought. I can't move my arm. I scheduled a doctor's appointment (that prick better give me some Naproxen!), and I am seeing a physiotherapist on weds.

I'll go to the gym, do a few sets for arms and see how it goes. I'm not making the same mistake I made the first time I got injured: I'm not giving up.

Good to hear about your that your diet is going well. After week 2, don't worry is you aren't as energetic, that's normal, nothing to worry about.
 
WeeK 2: End of week update

Well, this week was a disaster. First, I blow my shoulder out, and then I puke after cardio. I'm pretty much back where I started.

I've never been more motivated to diet right now. After week 3, I'll add the adipo which should make things easier for me. I am also extending my diet from 8 weeks to 9 weeks.

I skipped arm training to give my shoulder some more time to heal. I can do almost any exercises except any type of rows besides cable, rear delt raises, troceps extensions, shoulder presses, and chest flyes. I just have to be careful with not going too heavy this week.

My body needs a break anyway.
 
Believe me i know about shoulder pain, my shoulders are ruined. Take a break and let your body recuperate, you will come back even stronger, just stick to your diet. Good luck bro, i hope it gets better.

M56M
 
Week 3: End of week update

Well I'm doing 3 X times a week of intense physio for both my shoulders. I also may have a hernia. I've been told by my therapist and my doctor to stop training completly. Yeah, like that's gonna happen.
I start taking my adipo tomorrow.

Schedule:

Monday: Cardio/ Physio

Tuesday:Cardio/ Legs,abs

Weds: Cardio/ Physio

Thurs: Arms(heavy)

Friday: Cardio/ Physio

Saturday: Back/Chest/Shoulders

Sunday: Off

Besides Arm training, I will be training everything else to failure using short rest periods(30-45 secs), lots of sets and reps in the 12-20 rep range. My arms suck anyway, so I might as well give them some extra attention.

I will also lower my carbs to 190-205g

If someone wants more info, just ask.
 
Week 4: End of week update

Everything is going good again, my therapists has noticed good improvements. My legs and butt are much leaner, and I lost 1.25 inches off my waist. I'll bump the adipo doses next week.

Also am cardio is 10X better than Pm cardio.
 
Really glad to hear it's going well again dude. Are you doing cardio in the am now? Are you having a small protein shake before doing it? I've had better esults thus far eating protein in the am. I just started week 4 of my diet and my strength was going up in every exercise (at about 2250-2300cal/day) until the last two workouts in which strenght has gone up on about half of the exercises and remained the same on the others. For some reason, I've only gone down on standing barbel presses and it's really pissing me off. Keep up the good work.
 
Yes, I should buy Bcaas, but I can't afford it.:(

I have a 30g protein shake as soon as a wake up with 8oz of water. I stay fuller after cardio. Pm Cardio was a waste of time, btw.

My back has some crazy thickness right now. My therapist has me doing these exercises that target my weak back stabilizers.
 
I woke up 2 lbs than the last time I weighed myself. Really weird... No lost in muscle size. I'm getting a few striations in my legs and the area between my hamstrings and butt is getting tighter.

My waist is still huge. :(
 
Update

I don't even remeber what week this is maybe 6? Anyway, I'm down to 190 lbs at about 15% BF and I'm getting good striations in my Chest and legs. My back has never looked better.

I look like I've added 5 lbs of muscle because I've been training my shoulders again. My arms suck as usual. My waist is smaller, and I can see my ribs and upper abs a little.

There was a flaw in my diet, I realised that I can't go above 50g of fat. I was eating about 65g a day.

Today I start my 20 days of hell, where I will lose 4-6 lbs of fat before school. I want to get down to 11-12% BF.

This will be my ratio: 165g of carbs, 275 g of protein and 48g of fat. 2200 kcals a day. Absolutely no cheating (I can't say I didn't cheat quite a bit.). I will be taking the full dose of adipo despite the side effects. I will eat more food in the weekend (only clean).


After these 3 weeks, I'll start a light bulking program, where I will try to bring up my lagging bodyparts. My delts because of injuries and my arms absolutely suck, and my therapist tells me my abs are weak.

Mon: Shoulders/abs
Tues: Legs
Weds: Rest
Thurs: Chest/Back
Fri: Arms
Sat: Rest
Sun: Rest

What do you think of this? Nathan, I'm interested in what you have to say since you have seen my physique.(no we are not gay lovers, we trained together) Since my back and chest are huge do you think this is a good program? Do you see any flaws? Any suggestions? (Example: your rear delts suck, your calves need work...)
 
I think you've got a good plan and I'm not being polite. 2200kcal/day sounds right for you since you're pretty sedentary when not working out. I think it might be a good idea to put calves in on your shoulders/abs day and give quads/hams more concentration. This way you won't be exhausted for calves. For abs and calves try leaving less rest time between sets (and more than you currently are between other sets for other body parts). I recommend going as heavy as you can failing after 6-12 reps on every exercise that you feel capable of handling the weight on without risking injury. For instance, shoulders might not be such a good idea. Can you handle free weight squats at this point? How about deadlifts?
Program looks solid though dude. DON'T CHEAT AND YOU'LL DEFINITELY GET THE RESULTS YOU WANT!!!!! Good luck and keep me posted. Shoot me a PM about my advice if you like.
 
Well, the doctor told me that the injury I thought was a hernia, was nothing to worry about. I did deads last week with only about 100lbs. I felt pretty good, but I don't want to push myself to fast with legs.

I would put calves with shoulders but I will make this change.

Mon: Shoulders/abs/calves (all out intensity on calves and abs)
Tues: Arms (All out intensity)
Weds: Rest
Thur: Chest/Back (not so hard)
Fri: Legs (Moderate)

Since I'm busy with engineering and a new job, I don't have the energy for 4 intense workout, that's why I'm putting my Chest and back on hold, If I get to busy, I just won't train them during that week or just do a few sets. Do you think I can get away with that?

I respond better to higher reps(10-12). But I will lower my reps like you've suggested(6-12) for arm training. That's probably the missing component of my arm workout.
 
Andy...what do u think was the cause of your shoulder injury...did u have a pre exhisting shoulder injury?....just not warm up?....diet related?....were you doing dips with body weight or with weight strapped?....over training?....I know these are alot of questions...but i dont want this to happen to me...So hopefully I can learn from your mistake.

www.geocities.com/supplementguide
 
Well, let me give you a brief history.

First time, I seperated my left shoulder quite severely(2 years ago). Many things contributed to this, it didn't just happen.

1. I was overtraining training heavy without a break for over 4 months.

2. I had a vitamin deficiency, not a big deal but it contributed to the injury.

3. It was gray and rainy outside and I had to wait for my late training partner which made me lose my pump from warming up.

4. I was trying to add too much weight too fast. I added 5lbs on militaries. I was arching my back and going too low on the presses(something I thought I was suppose to do at the time)

5. My training partner distracted me at the 8th rep and I ended up dislocating my left shoulder.

6. I was using a smith machine.

I had slighly seperated my shoulders doing db presses and playing basketball earlier in my life.

I came back to training after depression and I built my delt strenght back up(very tough mentally and physically). I seperated my right shoulder in a very stupid move trying to do dips: the bars were to high.

I eventually got some physio done.

As you can see, I've analysed the shit out of this.

Hope it helps.
 
Big Andy...I like what I am seeing for the cutting diet except for 1 thing. I think you will get much better results if u do the cardio at night and dont eat after it at all. Have your last meal around 8 and then hit the cardio hard. Just a suggestion.

Desire
 
Well, desire, that's a terrible idea for someone who wants to hold on to muscle mass. You always need to eat after exercise.

Evening cardio was a waste of time compared to morning cardio. I've experimented with both extensively and morning cardio produces much more results.
 
me too...

hey andy..
howz the shoulder? I fucked up my shoulder a few weeks ago and its still a little agro. I dilocated it when I was doing incline chest press - since then I have been unable to work on my chest/shoulders and lats - which totally pisses me off! Everything looks soft now...at least theres a few months until summer for a bit of R&R.
I went to the phsio as well...do you see improvements? I havent been following her exercises a lot - although I know I should be. Strengthening rot. cuff w light weights. Is that what u r doing?
Have you started to go heavy again on your shoulders? If not how much longer will you wait?
Im trying to cut up - its just so frustrating!
 
Man, I posted a very lond and detailed reply to come here and find out that it disappeared.

I'm too lazy to type it up again, but I can help you if you email me. I know how frustrating it is.
 
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