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Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

My Cutting diet is making me feel like POO *have a few questions*

drewboy

New member
My stats:
6 ft, 190lbs, 15% BF. My goal is to be right around 175lbs and 7-8 % bf.

I recently started my cutting diet (its been roughly a week) and Im taking in about 2100 cals a day. Now my questions to you guys is this:

1. Should I change up my method of 50% carb/30% protein/20% fat? Im staying relatively active, running 35min-1hr everyday and working out 4 x's a week. I've been reading so many cutting diets which are taking in 50% protein/30% carb/20% fat. Just curious as too what you guys recommend.

2. Although I am eating clean, and feel fully satisfied after my meals, I now get hungry QUICK! My appetite now refuses to go away since eating 6 x's a day. Is this normal? I hope Im getting enough fats in my diet, I think Im going to go buy some flaxseed oil tomorrow and see if that might curb my cravings.


Heres a quick rundown of my diet:
10 am
Oatmeal w/ sugar free jelly, Egg Whites, fruit:
300 cals, 53g carbs, 21g protein, 5g fat

1pm
Oatmeal w/ sugar free jelly, 4oz chicken, 1 slice of whole wheat bread:
500 cals, 45g carbs, 32g protein, 8g fat

4pm
Brown rice w/ mixed veggies, 1 can of tuna, 1/4 cup of broccoli
300 cals, 39 carbs, 47g protein, 3g fat

7pm
Brown rice w/ mixed veggies, 4oz chicken breast, 1/4 cup of broccoli
300 cals, 40 carbs, 30g protein, 2g fat

10pm
Spaghetti squash with nonfat yogurt topping mixed with chicken and veggies, raw corn on the cob
350 cals, 52 carbs, 25g protein, 3g fat

12pm (same as above minus corn)
220cals, 25 carbs, 20g protein, 2g fat

Then I have snacks in between meals like low fat yogurt, walnuts, a spoon full of ANPB, lettuce, so factor in another:
350 cals, 17 carbs, 12g protein, 26g fat

Totals roughly:
2100-2200 cals, 273g carbs, 191g protein, 45g fat

Supplements include:
2 stacks of Lipoflame, 3 Flaxseed oil pills.


As Im typing this Im so freaking hungry but I want to go to bed! I don't want to eat then fall asleep. Please give me advice as I wasn't like this eating just 3 x's a day and real sporadically. Thanks fellas!
 
Did you just go from regular eating straight to this diet? When you all of a sudden drop 2k in calories out of your diet the body doesn't respond well.

Your macro nutrient ratio isn't that good for cutting? 50% carbs? Yikes! I'd go with a 35% / 50% / 15% (carbs/pro/fats) and up the calories to 2500. Try to eat bigger portions of carbs at only these times of the day (Meal 1, pre-workout, and post-workout) After your workout you really don't need carbs.

Sometimes just getting a small amount of rice just induces the apatite and makes you more hungry in the end.

Water, Jello-light, veggies, egg whites, protein shakes, chicken breast - You can almost have an unlimited amount of any one of these and it won't ever get stored as fat. Don't worry about eating too much protein....

Also, the 1/4 cup of broc is pathetic, you need more than that bro...

-Ingram



drewboy said:
My stats:
6 ft, 190lbs, 15% BF. My goal is to be right around 175lbs and 7-8 % bf.

I recently started my cutting diet (its been roughly a week) and Im taking in about 2100 cals a day. Now my questions to you guys is this:

1. Should I change up my method of 50% carb/30% protein/20% fat? Im staying relatively active, running 35min-1hr everyday and working out 4 x's a week. I've been reading so many cutting diets which are taking in 50% protein/30% carb/20% fat. Just curious as too what you guys recommend.

2. Although I am eating clean, and feel fully satisfied after my meals, I now get hungry QUICK! My appetite now refuses to go away since eating 6 x's a day. Is this normal? I hope Im getting enough fats in my diet, I think Im going to go buy some flaxseed oil tomorrow and see if that might curb my cravings.


Heres a quick rundown of my diet:
10 am
Oatmeal w/ sugar free jelly, Egg Whites, fruit:
300 cals, 53g carbs, 21g protein, 5g fat

1pm
Oatmeal w/ sugar free jelly, 4oz chicken, 1 slice of whole wheat bread:
500 cals, 45g carbs, 32g protein, 8g fat

4pm
Brown rice w/ mixed veggies, 1 can of tuna, 1/4 cup of broccoli
300 cals, 39 carbs, 47g protein, 3g fat

7pm
Brown rice w/ mixed veggies, 4oz chicken breast, 1/4 cup of broccoli
300 cals, 40 carbs, 30g protein, 2g fat

10pm
Spaghetti squash with nonfat yogurt topping mixed with chicken and veggies, raw corn on the cob
350 cals, 52 carbs, 25g protein, 3g fat

12pm (same as above minus corn)
220cals, 25 carbs, 20g protein, 2g fat

Then I have snacks in between meals like low fat yogurt, walnuts, a spoon full of ANPB, lettuce, so factor in another:
350 cals, 17 carbs, 12g protein, 26g fat

Totals roughly:
2100-2200 cals, 273g carbs, 191g protein, 45g fat

Supplements include:
2 stacks of Lipoflame, 3 Flaxseed oil pills.


As Im typing this Im so freaking hungry but I want to go to bed! I don't want to eat then fall asleep. Please give me advice as I wasn't like this eating just 3 x's a day and real sporadically. Thanks fellas!
 
Ingram said:
Did you just go from regular eating straight to this diet? When you all of a sudden drop 2k in calories out of your diet the body doesn't respond well.

Your macro nutrient ratio isn't that good for cutting? 50% carbs? Yikes! I'd go with a 35% / 50% / 15% (carbs/pro/fats) and up the calories to 2500. Try to eat bigger portions of carbs at only these times of the day (Meal 1, pre-workout, and post-workout) After your workout you really don't need carbs.

Sometimes just getting a small amount of rice just induces the apatite and makes you more hungry in the end.

Water, Jello-light, veggies, egg whites, protein shakes, chicken breast - You can almost have an unlimited amount of any one of these and it won't ever get stored as fat. Don't worry about eating too much protein....

Also, the 1/4 cup of broc is pathetic, you need more than that bro...

-Ingram

Thanks Ingram,
haha yeah I actually went from eating like crap to eating clean. The thing is I get absolutely stuffed eating these meals, very weird!

I only went with 50/30/20 because thats what I heard you should do if you remain pretty active throughout the day. I was told up the protein and lower the carbs if your a couch potatoe. But looking at other cutting diets everyone is upping their proteins and lowering the carbs.

Thanks for the suggestions, and ill get on that broccolli stat! Ill go buy a protein supplement so i can make a shake or 2 a day, itd make this a lot easier.

Any other suggestions bud?
 
If hunger is your main enemy, try add 400-500 grams of fiborous veggies at end of the day, e.g., brocolli, red peppers, cabbage, etc. Some may caution against carrots, but they make the meal more palatable. For taste, I would also add 2 slices of non-fat cheese (try kraft free singles), which seem to improve the taste of all the veggies. you can also put peanut butter on the veggies, which works really well, and goes well with chicken breast.

You can lose fat on 50/30/20, it just depends on what b.f. is your ultimate goal. I put on weight through bad injuries and migraine drugs at the end of 2006 year, rising from 10% to 15%, and on macros of 50/35/15 was able to reduce to 8% in 10 weeks. To cope with hunger, I was eating a lot of fiberous veggies.

drewboy said:
Thanks Ingram,
haha yeah I actually went from eating like crap to eating clean. The thing is I get absolutely stuffed eating these meals, very weird!

I only went with 50/30/20 because thats what I heard you should do if you remain pretty active throughout the day. I was told up the protein and lower the carbs if your a couch potatoe. But looking at other cutting diets everyone is upping their proteins and lowering the carbs.

Thanks for the suggestions, and ill get on that broccolli stat! Ill go buy a protein supplement so i can make a shake or 2 a day, itd make this a lot easier.

Any other suggestions bud?
 
sim882, was your regimen 50 % carbs or proteins? Also how many protein shakes did you supplement into your regimen, and how many grams of protein were you taking in a day? I just read I should be taking in my body weight in grams of protein, in order to do this im going to have to swap to 50 pro/30 carb/20 fat. Can you please give me a ballpark figure on your cal intake and cardio regimen? this will help a ton.

thanks for the idea on the veggies, i'll definitely give that a shot!
 
Ingram said:
Water, Jello-light, veggies, egg whites, protein shakes, chicken breast - You can almost have an unlimited amount of any one of these and it won't ever get stored as fat. Don't worry about eating too much protein....

Great advice on most except for this.

Our bodies can turn EVERYTHING we eat into FAT. Excess calories, no
matter from what source, will make you FAT.

Too many calories on a 'clean' diet can make you fat. Hey, I have personal experience with this one..................:)

Protein can be converted to glucose through gluconeogenesis, and then glucose can be converted into fat.

It is a complete bodybuilding myth that too much protein is ok, won't make you FAT.

I could did out the metabolic pathways if you like

:)


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tatyana, do you recommend matching grams of protein with my weight and lowering my carb intake, then zigzagging my carb intake?

Theres a pretty large calorie deficit as is right now with my cal intake, so I dont really think gluconeogenesis will go into effect :)
 
drewboy said:
tatyana, do you recommend matching grams of protein with my weight and lowering my carb intake, then zigzagging my carb intake?

Theres a pretty large calorie deficit as is right now with my cal intake, so I dont really think gluconeogenesis will go into effect :)

Really, before you alter your diet DRASTICALLY, you should know how many calories you are taking in, THEN decrease them by about 20% for a week or two, then drop the calories again.

I would increase your protein intake to closer to 40%, carbs 30-40% and fat around 20-30%.

Some people like to zig-zag carbs, in a basic cutting diet, I prefer to carb taper, or carb curfew, which means you eat the starchy carbs, like grains (rice), potatoes, bread, stuff like that before 6 pm. Later evening meals can have fibrous carbs in them, like veggies and leafy green stuff. You can take in more fat with fibrous carbs as well.

However, after training, especially weight training, it is important to get in SOME carbs.

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