Cutting and getting phem ripped...

[Phemomena]

Heya all....

now that i'm nearing the end of my neverending cycle, i'm looking to cut up a bit... this is a COMPLETELY new area to me... i know nothing on cutting and was hoping to get some help from those of you who have been there, done that...

whatcha eat???, whatcha do???

fill me in on the details please...

as for my current stats - i've reached upwards of 123lbs (whoohoo), my bf is sitting around 15% (give or take depending on what way the wind is blowing)...

i want to get down to 118-120ish with a bf btw 8-12%... my anavar cycle of 10mg ed will continue for another 5 weeks... i'm hoping that will be long enough to get at least mostly though a nice cutting cycle...

i'm currently taking in about 2500cal a day... give or take, i havent' been counting ratios or anything, i just eat, constantly... my diet is clean

(i've posted it before but here it is again since i think it may have fallen off the ends of the boards earth (i can't access archives, not sure if anyone else can))


6:30 am - glutamine with water and a little fruit juice to taste (this is b4 cardio (35 min))

8:00 am - 8 egg whites, 50 ml oats, and some maple syrup (cooked all together, its pretty tasty) + flax oil, multivitamin, antioxidents, milk thistle

9:30 am - protein shake (2 scoops whey, 1/2 cup soya milk, 1/4 cup egg whites, 1/3 banana, 30ml all natural peanut butter, ice blended good - this tastes soooo good, i crave my protein shakes!!)

11:30 am- 2 chicken breasts, 4-5 spears asparagus or a cup of brussle sprouts, 1 head of romaine lettace, 1/4 red pepper (all in a bowl to make a salad...) + 1/2 pita or red potato + anti ox supp.

2:00 pm - protein shake or mrp

4:30 pm - either 2 chicken breasts or some roast beef, sweet potato, spinach and 1/4 red pepper + vit c supp

6:30 pm - weights, immed after (usually around 8 pm) protein shake with creatine

9:00 pm - small dish pasta with cup of extra lean ground beef, 1/2 cup veggies and 1/2 head romaine (or
steak/chicken breast and sweet potato and salad) + milk thistle

10 ish- mineral tab

before bed - (11 - 11:30ish) 1/2 to 3/4 cup of cottage cheese... (sometimes i'll wake up in the middle of the night and half another 1/4 cup or so)

this is on a cardio day, if i dont do cardio i only have two shakes... i'd like to get more protein in the form of real food, but its difficult when you're working 9-10 hours a day, trying to find the time to eat constantly (not to mention prepare food) is a challange...

my weights are spit over 5 days + an extra leg day (typcially looking like this)

Chest and bis
back and tris
legs
off
shoulders and calves
legs - heavy
off

there has been some slight alterations, and i haven't done much cardio in the last 2 months... a day here a day there... i'm training abs when i can, but not often...

not sure what other info you need from me... somebody work their magic... and don't tell me to damn well search, i'm looking for some special treatment g'dammit!!! hee hee (just kidding, i'm just curious as to what changes i should be making to my exact routine to get to cutting)

thanks guys
luv ya
phem

 

[Phemomena]

oh, and whatever i do, i'm going to need a damn good appetite suppressant!!! anyone?

and i plan to judge how things are going for a couple weeks and i may add some clen in the mix if need be... i'm not really too interested in touching anything else (i do the eca thing now...)

 

[Daeo]

oh, and whatever i do, i'm going to need a damn good appetite suppressant!!! anyone?

and i plan to judge how things are going for a couple weeks and i may add some clen in the mix if need be... i'm not really too interested in touching anything else (i do the eca thing now...)

3-4% bodyfat loss in 5 weeks is doable. How much cardio are you planning on doing? As far as appetite suppressants I recommend ECA and LOTS of water. By lots I mean two gallons. Your diet looks good. Although I wouldn't stay on it for more than 5 weeks. I like to switch up diet ratios every 4-5 weeks, usually alternating high carb, medium carb, low carb diets. I'm also a big fan of yohimbine for women. There's other things you could take(DNP, T3), but I don't know how brave you are...

 

[NubianBeauty]

but I don't know how brave you are...

LOL!! I think phem is pretty brave

 

[Phemomena]

LOL!! I think phem is pretty brave

nah, i'm not that brave... looked into that stuff, it's not for me... nope...

Daeo - i'm confused, is it your opinion that i can cut on my current diet? (keep in mind that i'm 123lbs... i have a high metabolism, but this has been the diet (in combo with the ox of course) that has brought me from 112lbs to 123... i'm thinkin' i'll need to adjust a little but i'm not sure where... )

should i cut a meal, reduce portions, cut a particular food out, change ratios? to what extent?

i plan on upping my cardio... probably an hour a day... (maybe i'll do 40am and 40pm on occassional days... i'll probably stick to the 40-50min am 3-4 times a week...) think that'll be enough?

i currently drink about a gallon to a gallon and a half of water a day...

yohimbine eh? hmmmm don't know too much about it... always seemed a little gimmicky to me... maybe i'll look more into it...

 

[diamonddiceclay]

I'd say you should have less shakes and subsitute food(red meat is a good idea) for them,have you considered winny?what about t-3 or clen? I KNOW that low carbs is the way to get cut, so forget pasta-- for more help, goto www.bodybuildingworld.com they have cutting diets on there

 

[tripleV]

im not too sure about a cutting cycle phem..but i have used yohimbe..actually yohimbe fuel by twinlab.

i used it with ephedrine before morning cardio. i noticed an extra kick at the beginning....but no big diff. if you try it, dont rely on this to cut you up at all.

im off all thermos now.... what about clen??

and im sure there's some gals/guys with diet experience that can help ya. Right now im just eating like a mofo

good luck...

 

[pumpgirl]

PHEM

I TAKE A ECA STACK 3 OR 4 TIMES A WEEK....AND MY DIET IS ONLY AROUND 1500 CAL/DAY. I GUESS I COULD GET HARDER THAN I AM...ESP. IN MY LEGS AND BUTT....BUT I HATE CARDIO AND DIETING....POINT IS...I THINK THAT ECA BEFORE WEIGHTS HELPS ME ALOT....I SWEAT LIKE MY MOTHER WOULDVE FOUND OUT ABOUT ME!!!! HEHEHEHHE!!! ECA WOULD PROB WORK BETTER IF YOU TOOK IT MORE THAN ONCE A DAY....HAVE YOU TRIED ECA FOR ANY EXTENDED PERIODS OF TIME?

 

[Phemomena]

diamond - no winny for me... i'm sticking with my girlfriend ana i actually don't have much pasta much any more so that one will be easy to cut out...

trip - do they sell that yombine stuff up here (i.e. can you buy it in GNC up here?, and not some pussy version like all the eca stacks that they sell up here )

Pump - i'm ecaing twice a day... i usually go 3 weeks on a week off, (which i try coincide with my monthly visitor since that's when i get headaches and such anyways and going off the ecas always gives me wicked headache... )

i'm hoping new@ or sassy will post their cutting diets... or maybe fennec, she's prepping right now...

pulllleeeaseee!!! hehe phem doesn't beg very often!

 

[rez]

hey phem..

havent seen u here for a while..glad to have u bak...

Ive been cutting and swapping diets, training and supps lately to see what works best.

In regards to diet I have a changed to P=60%,F=30%,C=10%. I get my carbs from green vegies and a little soy milk in my post-weight training workout. I usually am not hungry eating this way. My cals have increased therefore from about 1050 to 1500-1600 per day.

With training I have a four-day split with 30-60mins cardio 6 times p/w directly after weight training, or 60mins on non-weight training days.

Supps - Im not the expert w this though have been making my own ECA stack using pharmacutical drugs. ie e=60mg,a=60mg,c=200mg. I take this before training...it gives me a boost..but i think ide like to take something stronger to lose that stubborn bf. anone got suggestions? maybe D6? or clen..last resort though (hydroxy didnt do much for me)

I take glutamine 2-3 times a day, when i wakeup,after training and before bed (if i can remember to... : ) )

Ive checked my bf% and its gone down..so I must be doing sumthing right...

plz tell me what u think.