Cutting down Questions...

[ghettostudmuffin]

Hey everyone. Been awhile since I've posted, but I thought I give a heads up on where I'm at as well as ask a few questions. This is a long post, but quick reading imho.

Currently I'm 188lbs and around 15% BF. I was up to an all time high of 232, but apparently based off a well done 7 sight caliper test I was like 25% BF. OUCH. I was eating ALOT of good protein, but also alot of fat and sugary crap too. Plus, I wasn't keeping track of how much I was eating every day.

This is my current diet:

Meal 1
1/2 cup oatmeal
1 cup lowfat milk
1 cup berries
11 egg whites, 1 whole egg
1 tbsp Barlean's Lignan flax oil

meal 2
1 scoop Pro-vision 6 blend protein (whey isolate, whey concentrate, milk protein isolate, micellar casein, egg albumin)

meal 3
2 slices Sasquatch bread(Made by Ezekiel)
1 tbsp Canola mayo
1 can albacore tuna(water packed)
1 orange

meal 4
1 scoop protein(same)

WORKOUT

meal 5
1 fresh chicken breast
1/3 clove raw broccoli
2 peeled and boiled potatoes
1 tbsp Barlean's lignan flax oil
2 tbsp's barbecue sauce(HAVE to have it!)

meal 6
1 cup lowfat small curd cottage cheese(won't eat dry curd!)

Daily calorie intake is 2400 or slightly less. This is EXACTLY what I've been eating for the past 2.5 weeks with no problem. No cheating.

I ate better than when I was bulking before this, but 2.5 weeks ago I got serious. I'm looking to cut to 8% BF and hold it for a couple months. Then bulk up with max fat of 12% before cutting back to 8%. I'm taking the next step in my level of commitment to really look lean and mean.

Supplementing with Super Nutrition Multi-vitamin/mineral(6 a day dose)
Taking Thermagen II, 1 pill every morning except weekends
And obviously the protein shakes (Provision 6)

I know I don't have post-workout simple carbs or quick protein. I can't figure how to add in that many carbs and protein without serously affecting my total caloric intake or meal setup.

I'm losing 2-3lbs per week and 1.25-1.5% bodyfat.

This is my workout schedule:

Monday
Indoor bouldering(rock climbing) 1-1.5 hours
30 minutes fat burning cardio(heart rate steady at 130) incline treadmill walking

Tuesday
Chest-2 exercises, 3 sets each
Traps-2 exercises 3 sets each
Track sprints 10x40yds

Wednesday
Indoor bouldering 1-1.5 hours
30 minutes cardio(heart rate 155-160) Incline treadmill

Thursday
Squats 5x5(pyramid to top set of 5)
Romanian DB deadlift 1x6-10
Leg Press 1x10-15
Glute/Ham Raise 1x5-8
Lying Ham string curl 2x8-12
Calf Raise 3x5-10

Friday
Indoor bouldering 1-1.5 hours
fat burning cardio 30 minutes

Saturday
shoulders 3 exercises-3 sets each
triceps 3 exercises-3 sets each
track sprints-sprint ladder, 1x10 up to 1x100

Sunday
REST

I don't do any direct forearm, bicep or LAT work as I get an ass load of it climbing. I do a set of pullups at the end of each climbing session to top it off. Can do 5 pullups now alternating sides as I pull up which makes it harder than a normal pullup. Can do 10 perfect pullups at 188lbs.

I think I'm on the right track here and that I can cut down to 8% within the next 2.5-3 months at this pace.

Anyone have any suggestions on anything I can do to improve what I'm already doing eating or training wise?

If you read this whole damn thing, thanks for your time.

 

[pintoca]

2400 is a lot of cals for your stats to cut... agreed, you will lose weight, though you would see results much faster with something more around the 2000 cals mark.

You can also try (but only if you stall) to gradually increase the steady state cardio you do till 45 mins

As for food choices, you know what you shouldn't have here and there... it would look much better if you cut your cals though, since you will be obligues to cut the dressings and additional carbs