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.

 

[rez]

oh by the way..

all cardio is walking at about 70% MHR - this is so not to lose all that hard-earned muscle

 

[Daeo]

Sorry. Didn't mean to confuse you Phem. Dropping your calories will be necessary to lose weight. For the period of time that you wish to lose weight(5 weeks) I'd suggest starting off at 2000 calories/week and go down 100 calories each week. I wouldn't recommend going any lower than 1500 calories. Your food choices look good overall. I would dump the pasta, dairy products, and fruit though. Yohimbine is a useful aid, especially for women. Topical use is preferred, but I like to stack oral and topical. Go to http://216.219.200.193/Merchant2/merchant.mv?Screen=SFNT&Store_Code=AFS to find all your yohimbine products. Your cardio routine sounds good(3-4 times a week for an hour). I always find that what you eat and supplement with is more effective than cardio at times.

Like I said before, I don't know how daring you are. Personally I'd put you on DNP, T3, and test. At an average of 5lbs of fat loss on DNP your goal would be easily obtainable. Along with that you'd suffer like a dog though. It all depends on how much suffering you're willing to take to look good...

 

[new@gettinbig]

Ok as far as cutting goes its going to be all individual...everyone reacts differently to different diets..but I was on a strict diet...carb loading on mondays and thursdays...only carbs on other days were from veggies...here is a sample day

#1 6-8 whites, 1/2 grapefruit or 4-5 strawberries

#2 5-6 oz chicken breast/ 2 cups salad, 1 tbsp olive oil/or flax oil

#3 5-6 oz chicken breast or turkey breast, 1 cup broccoli or green beans

#4 9 oz tuna/1 cup green beans

#5 5-6 oz chicken breast or turkey breast/salad/green beans or broccoli

#6 8 whites/tomato

I rotated my diet...taking in more meals on days I workout, and only 5 meals on days i did not train...1 hour cardio in the a.m. sometimes more closer to show...I also had red meat(sirloin) and Nat pb till about 4 weeks out...ate a lot of tuna and whites towards the end. Just eat clean, On my carb load days I had carbs as my last meal and only ate carbs..sounds weird but it works!! On meal #6 i would eat 1 sweet potato, 1 banana, 1 cup oatmeal and 1 cup of veggies. w/ 1 tbsp of butter as well. Put your banana in the freezer tastes so good!!! I drank at least 1 gallon of water a day...eca 3x a day...i drag now w/out the eca....any reason why you are cutting now?? If you plan to compete later you dont really need to cut down...Ive seen pics of you, you are already fairly lean. What are your long term goals??

 

[Phemomena]

any reason why you are cutting now?? If you plan to compete later you dont really need to cut down...Ive seen pics of you, you are already fairly lean. What are your long term goals??

reason... because i can

nah, i just want to do this for a trial run, and if everything looks good the timing is right to do a show... if it doesn't then at least i'll have an idea of what to do next time around... who knows, i won't go in looking anything less than what i feel is my best, but right now i just want to see what it is i can do...

after this its bulk and bulk and bulk til next summer (i'll have a whole winter to hide under cozy sweaters and stuff...

daeo - i figured so much, i just thought that maybe you thought that WAS my cutting diet (eeek, i wish, although i did drop my bf while on that diet, thank you anavar!)

nah, dnp would be a little bit too much for my wimpass! I'd do it if there was money involved in me being lean for a certain point in time (and there were no other options) but that's far from the case, so i'm just going to stick to the ECAs for now... clen is an option but i'm not even sure if i'll go that route....

i'll tell you one thing... the past month or so i've been struggling with my diet (eating junk, emotional eating ect) but i started to clean it up last week and this week i'm already seeing a big difference, so i'm thinking that this really is doable...


i'd love to try the test, but i'd need somebody to do the pokin'... i'm a wussass when it comes to needles too!

 

[Daeo]

daeo - i figured so much, i just thought that maybe you thought that WAS my cutting diet (eeek, i wish, although i did drop my bf while on that diet, thank you anavar!)

nah, dnp would be a little bit too much for my wimpass! I'd do it if there was money involved in me being lean for a certain point in time (and there were no other options) but that's far from the case, so i'm just going to stick to the ECAs for now... clen is an option but i'm not even sure if i'll go that route....

i'll tell you one thing... the past month or so i've been struggling with my diet (eating junk, emotional eating ect) but i started to clean it up last week and this week i'm already seeing a big difference, so i'm thinking that this really is doable...


i'd love to try the test, but i'd need somebody to do the pokin'... i'm a wussass when it comes to needles too!

Actually DNP isn't that bad if you can stay home. If you plan on going anywhere at the higher doses, it's almost impossible to be comfortable. I wouldn't worry about using clen either. Only sides you'll get from that are possibly headaches, cramps, and tremors Hmm. No one to stick a needle in you? I'm sure you could find a willing volunteer to come over and poke a needle in your bum...

 

[Phemomena]

staying at home isn't too much of an option (i work full time outside of the fitness industry)... i know clen will probably be a real treat at work too, but me on clen can't possibly be worse than me on ECA (well, whenever i bring eca back into my diet i'm a mess... i do not tolerate caffine well at ALL! never had a single sip of coffee in my lifetime!!!! (and i call myself an engineer!))

 

[Phemomena]

oh, and maybe i'll start auditioning potential pokers over the weekend

 

[Aileen]

????

Phem: why won't you do Winny? and why would you stick with Anavar instead? Just curious.

 

[new@gettinbig]

Alieen- Phem is getting great results w/ anavar...you can use anavar as a cutting drug w/ proper diet! Its less harsh on females then winny is...if it isn't broke dont fix it

 

[Phemomena]

exactly!, i've heard too much negativity surrounding winny, some people get results, others have nothing but problems... i'm not interested in finding out which one of those i'd be...

ana has been fantastic for me, i've put on a fair bit of muscle mass, gotten leaner, super hard and with very manageable sides...

winny is a longer acting AS, if/when you get the sides they are harder to control than with the anavar...

 

[Aileen]

Thanks

Thanks: for the quick response! I have Winny tabs? and Anavar tabs Juggling between the both.... I think I've pretty much learned which one to ditch now!

 

[tripleV]

wait wait wait. are you sure you have learned enough before popping anavar or winny???

 

[Aileen]

of course

yes, I have. I've been doing a lot of research on both.........just didn't determine this by the conversation above. Thanks for looking out "TV"

 

[tripleV]

good thing girl.just looking out is all Otherwise i would've had to smack ya !

 

[Texas Guns]

Phem, for cutting I would cut out the pastas, bread(pitas), and potatoes(red & sweet) from your meals; cut out the dairy products (cottage cheese)at night, and increase cardio to 1 hour in the a.m. If you can't get your hands on any ECA, you might try the stuff George has at Mass Quantities. I love it!!!

Take in most of your carbs in earlier in the day. I might also take out the bananas. I know it's painful, but I think you can do it for 5 weeks. Change up your cardio in about two weeks. Take your body to new places it's never been in the way of exercise.

Increase lean meats and veggies to make up for what you are not eating. I am not suggesting lowering calories too much, just changing the type of calories you are taking in. Keep adding the flax oil and natural peanut butter as you will need this.

No this is not a step-by-step diet, but just a few suggestions to jump start you and get you going.

Mrs. TG

 

[Golfer18--old]

When i was on ox and ECA's i had a TON of muscle strains and rips. I would almost fall out my chair in the middle of class. Now people think im fucked up. I am on Adipo Kinetix and im ABSOLUTELY LOVING IT. Its not as "jumpy" as ECA's like hydroxycut, but it feels like fat is being broken down instead of the muscle. I like the NYC's

 

[FitFossil]

I too love the NYC fat burners like Adipokenetix and Mass Quanties PPA. In between using those, I tried Hydroxicut, but didn't feel like it did much for fat loss, just a nice energy boost.

Also, for my stubborn areas like the lower abs and glute/ham tie in, the topical Yohimbine or Yohimburn worked.

Interval sprint training for cardio sessions helped a lot too, especially for quad definition.

 

[Golfer18--old]

FitFossil

I got my Yohimburn and will start with the NYC/CLEN/Yohimburn stack in 2 weeks, I hope my anxiety isnt too bad.

 

[VooDoo Lady]

Cauliflower?

I haven't heard anyone say they eat cauliflower....is it an ok veggie?