Cutting input...

[ark94]

Hey everybody, back here with some dieting questions. So I did a bulk technically from January, until April 15th or so. And I have been strict strict cutting, I think I have a great diet for cutting right now and exercise plan, but a few things are coming to mind.

Beginning Stats
Height – Approx. 6ft.
Weight – 170.0lb.
BF – Not sure

So first I keep my fats less than 100g at max, and it is always under at least 80g. Carbs are under 120g (I have logs to show you), and calories around 1800-2000. My maintenance is 1900 calories, and I’m cutting around my maintenance, should I not be cutting with my calories around 1500?

One thing I want to say before I get into this. I have been at it, this is my third week I believe and through my lifts nothing has really changed. So it hasn’t affected me at all, and I have not seen much strength loss or anything when lifting.

Here is what I would eat in a day.

Breakfast (always stays the same no matter what)
4 Whole Eggs
1 Cup Potatoes, cut and cooked in a pan
1 Cup Dark Red Kidney Beans

Meal #1
0.5 Cup Wild Brown Rice (can be 0.5 asparagus, green beans, green peas, or broccoli)
4oz. Fresh, Wild Atlantic Salmon (can be 4oz. Of chicken, ground beef)
Meal #2
0.5 Cup Broccoli (same as above, things change around)
4oz. Lean Ground Beef, Cooked
Meal #3 (also Preworkout)
0.5 Cup Asparagus (same, I change things around)
4oz. Chicken, Broiled, Boneless, Skinless
1 Large Apple (always eaten before workout)
Meal #4 (after workout)
1 Scoop Protein Shake in 4-6oz. Water (always after workout)
0.5 Cup Green Peas, Cooked (may switch to other vegetables put above)
4oz. Salmon, Chicken, Ground Beef, or Pork Loin Chops

My last meal is around 6:00p.m and I go to bed at 10:00p.m.
My breakfast never ever changes, only things that are given exceptions are maybe instead of salmon and broccoli, I would have salmon and carrots, or salmon and green beans. That’s the only thing that may change.

Here are my logs if you would like to see what my macros sit at. (If you please don’t mind, look through all of them veryyy quickly just to see my macros progress. I think I am eating a bit too much now. Its a quick screenshot so it shouldn’t take long to look at.
http://i227.photobucket.com/albums/dd303/Arkinfishy/April19th2010FoodLog.png
http://i227.photobucket.com/albums/dd303/Arkinfishy/April20th2010FoodLog.png
http://i227.photobucket.com/albums/dd303/Arkinfishy/April21st2010FoodLog.png
http://i227.photobucket.com/albums/dd303/Arkinfishy/April22nd2010FoodLog.png
http://i227.photobucket.com/albums/dd303/Arkinfishy/April232010FoodLog.png
http://i227.photobucket.com/albums/dd303/Arkinfishy/April24th2010FoodLog.png
http://i227.photobucket.com/albums/dd303/Arkinfishy/April25th2010FoodLog.png
http://i227.photobucket.com/albums/dd303/Arkinfishy/April26th2010FoodLog.png
http://i227.photobucket.com/albums/dd303/Arkinfishy/April27th2010FoodLog.png
http://i227.photobucket.com/albums/dd303/Arkinfishy/April28th2010FoodLog.png
http://i227.photobucket.com/albums/dd303/Arkinfishy/April29th2010FoodLog.png
http://i227.photobucket.com/albums/dd303/Arkinfishy/April30th2010FoodLog.png
http://i227.photobucket.com/albums/dd303/Arkinfishy/May1st2010FoodLog.png
http://i227.photobucket.com/albums/dd303/Arkinfishy/May2nd2010FoodLog.png
http://i227.photobucket.com/albums/dd303/Arkinfishy/May3rd2010FoodLog.png
http://i227.photobucket.com/albums/dd303/Arkinfishy/May4th2010FoodLog.png
http://i227.photobucket.com/albums/dd303/Arkinfishy/May5th2010FoodLog.png


So I have a few questions about the diet. It’s going great, and I am seeing results. Only thing is I question a few things I do. For protein shakes, I normally on weekends (I work long hard labour hours), I may take a protein shake before work, and then after.

Or, say after a HIIT, or fasted cardio I would take a protein shake. What I wonder though is that people say that is creates an insulin spike, so is that not counterproductive to fat loss if it creates an insulin spike after the run that was meant to burn off fat?

Also, how does the diet look? I know I’m only having 1 fruit in there, are there any suggestions? I have been talking to Southern and Joe D, been great help btw! But just decided to post here for some more input on the plan just to see what is suggested.

Currently I am not on any supplements other than protein powder.

Another question about protein powder I have is before bed/casein and normal protein in the morning. As you can see I have a great breakfast, but I have not been having protein first thing in the morning. Should I be having protein first thing in the morning? Or does that counteract fat loss? Also, before bed I hear taking casein now is bad because it can harm your liver badly because your body cannot necessarily break down the protein while sleeping as well; also it isn’t good for cutting. Is that true? Or can I have that before bed?

Last thing I can think of right now is all my protein I have. I think with the shakes, I sit around 220-240g a day maybe. If I lowered my oz. Of meat and added in more than 1-2 protein
shakes, is that fine to? So it can help keep down the fat and carb intake? Any input on that?

Thanks for the help, I know it’s a longgggg ass read but wanted to clear some stuff up. Still cutting and its going great. If you would like to know my routine let me know and I will post it up.

 

[ark94]

I have so many questions just can't think of them all at once.

First is about supplements. Protein powder is fine, but i really want to try CLA, or Rapid Cuts to help. I know im young and my mom says they are all just temporary fixes and ill put the fat back on.... but i have a strict diet and have never ate outside of the diet, i follow right down to the bone.

Next question is about my macros. When you look over them, and see they are for cutting are some of them not a bit messed?

Should i not be around 1600calories, 170g of protein, 100-120g carbs, 40-60g of fats? If i wanted to reach that, what sorts of things do you suggest adding/taking out of my current diet posted above.

Might as well add my routine.


Monday
Dynamic Stretching
Rippetoe's 3x5 Routine
Barbell Complexes

Tuesday
Dynamic Stretching
HIIT Cardio

Wednesday
Dynamic Stretching
Rippetoe's 3x5 Routine
Bodyweight Complexes

Thursday
- Off -

Friday
Dynamic Stretching
Rippetoe's 3x5 Routine
Barbell Complexes

Saturday
Fasted Cardio AM
6-8km Bike
Work hard Labor - 4-8hours

Sunday
Fasted Cardio AM
6-8km Bike
Work hard Labour - 2-4hours
HIIT Cardio PM


Reason i added stretching so you can know exactly what i do. I am curious if i am cutting, should i add in some more cardio? Say after workouts and after complexes like 20minutes on the elliptical? Or go for a 40minute jog outside?

 

[ark94]

Any ideas? I have the hang of cutting, but only thing i am confused about is the whole calorie thing. I read that you should be in a 500 calorie deficit to lose weight. But does that mean im suppose to burn at eating 1900 calories, 2400 calories a day? Or am i suppose to go down from 1900 to 1400 and be burning 1900?

 

[ark94]

so i am going to be lowering my breakfast to...

2 egg whites
2 whole eggs
1/2 cup dark red kidney beans
1/2 cup potatoes

i know its a long read, but any input or critiquing at all? sort of talking to myself here and its sad haha

 

[ark94]

Anybody? lol

I just need to know if i should drop my calories? I have been getting success so far, and i have made little changes, dropping my fat a little bit and carbs.

 

[joe d]

if you are seing results then you are good. when the results slow cut some more fat and add a little volume to your training.

 

[smtimelevi]

Are you seeing results? of course you arent loosing strength, you just started. u may not notice strength loss until 8 weeks in. if you arent loosing weight cut carbs or fat back. dont make drastic changes! if you do you will loose muscle mass. try 1600 cals per day. or up the cardio frequency, intensity or duration. that way you will be burning more calories so you wont have to eliminate them for your diet and this shld cause a deficit.play with ur macro's but protien should be a constant. eat less carbs on your off day.

yes if you are in a 500 cal per day deficit you will loose weight. there are 3500 cals in 1 pound 500x7 days in a week =3500
so that will have you loosing 1 lb a week. its said to b safe to loose 2 lbs per week but the further along you get into cutting the harder it will b to keep strength.

no offense but at 170 dont u wana gain some weight? anyhow a question is a question and it is summer,lol.

I think at your breakfast you should do 6 egg whites, no yolk( unless you break one when seperating).this will eliminate some unessasry fats. sounds like you have enough animal fat sources in your day with the ground beef. the potatoes and beans is good. wheres ur fat coming from? only healthy fats i saw in there were from salmon. eat some nuts, cook with olive oil, get some natty pb.

dont get stuck in a rut on those #'s. try some different things so you dont hate your diet. oatmeal, wheat bread, sweet potatoes. eat them at different times to switch things up.

weigh yourself once a week, same day same conditions(time of day, ammount of food consumed, pre or post training...)

keep your protien around 200. calories are calories and with a bw of 170 a little over 200-220 should be fine.
im in the process of cutting right now too. its a week by week thing. doesnt happen overnight. its a pain, just when i get into dropping bf% i feel the strength loss, so i up carbs to keep strength. kinda like carb cycling but no rhyme or reason. its definatly hard cuz none of us like to see #'s in the gym go down.

anyway, hope the advice helps. keep us updated

 

[lorinabrown]

Thank you so much for distribution this. Absolutely great - but superior info to know!
First, extremely well researched article, thank you!