My cutting diet...

[evander1972]

Well...I am running sustanon250 1 ml every week...shouldnt that help out!?

I think your going to need more than 250 mg pw to prevent muscle loss. Remember aswell that its going to take possibly 4 - 5 weeks for the sust to start doing its job. I would ditch the sust and go with Prop at say 100mg eod.

 

[wesley90]

Its my first cycle.

 

[PlayaPimp]

it could be possible, but hard to drop 15% in 3 months, depends alot on genetics and will... also training needs to be right

 

[evander1972]

I dont think dropping 34.5 lbs in 3 months is possible, Thats a calorie deficit of 10062 cals pw. Diet and training would have to be spot on to loose as much as this pw, I think if you were lossing this much pw you would be on the verge of starvation mode. I would try for something more realistic like 1 - 1.5 lbs per week at a deficit of 500 cals pd or maybe 700 pd. Dieting right takes time, Why is it that anyone wanting to loose a large amount of body fat wants to do it in weeks.

 

[wesley90]

Hmm...3000 cals...you really think that isnt enough? Anyone else?
Thanks.

 

[pintoca]

I dont think dropping 34.5 lbs in 3 months is possible, Thats a calorie deficit of 10062 cals pw. Diet and training would have to be spot on to loose as much as this pw, I think if you were lossing this much pw you would be on the verge of starvation mode. I would try for something more realistic like 1 - 1.5 lbs per week at a deficit of 500 cals pd or maybe 700 pd. Dieting right takes time, Why is it that anyone wanting to loose a large amount of body fat wants to do it in weeks.

Actually, it is not impossible, but it takes a HELL OF A LOT of hard work and intensive training. Besides, you are right on the money when you say "you would be on the verge of starvation mode"... it is indeed a balance act.

I lost 50 pounds in 5 months, so as a ballpark figure, it can be done, but then again, extreme situations call for extreme measures. Other than that, you are also right when you say that diet and training need to be well tuned for this to work, and there are other factors:

How much excess fat you have now (the more, the easier)
Genetics
Will Power
Cardio condition (can you keep up with the intensity/frequency of the cardio required???)
Current Metabolic state (are you already on a low metabolic state due to crash diets???)

Oh, one last thing: those 50 pounds are 48 pounds fat and 2 pounds muscle. And I don't know nothing about Gear, this is all natural. (my sups are Whey, Vitamins and Flax. Not even Creatine or Glutamine)

Peace
Pintoca

 

[evander1972]

Thats amazing Bro, 50 lbs in 5 months so it is possible. Loosing this much fat per week though, If you didnt know your body inside out it would be to easy for things to go wrong and actually set you back and this is your first time cutting isnt it Wesley. I would try something a little less extreme until you know how you react to your new diet and training shedule then after a few weeks you can make some changes which will enable to shed some more fat. As Pintoca said its a balancing act and if you get it wrong youll actually do more harm than good.

 

[wesley90]

I dont understand? 3000 cals is a little more than 12x my body weight...Isnt that what people start at when cutting!?
Thanks.

 

[pintoca]

I dont understand? 3000 cals is a little more than 12x my body weight...Isnt that what people start at when cutting!?
Thanks.

I would try some zig-zag instead of 3000 cals all the way.

I did the 50 pounds on 2100 cals 5 times per week (that is 100 cals over my calculated BMR, so no room for meesing up) and 2500 cals 2 times per week (that is 15% below my Maintenance level). Again, this is an accelerated program that could have backfired (like lowering my bmr becuase of Starvation); luckily it paid off (and continues to work with minor tweaking).

Tell you what,

post the following and we will set you up:

1. Current weight
2. Current Body Fat % (This is VERY important for calculating the BMR, so please make sure you get it done properly, as a last resort, hop on one of the BF scales, better yet, get some skinfolds done)
3. Intensity of training and how many times per week
4. Age
5. Estimated amount of fat you want to loose and timeframe (let's be realistic).

I can go as far as proposing your daily caloric intake and ratios to go with it; even some training programs. You will need to get the diet together on that basis. There's is no going around the number crunching (at least once), so I would recommend you go and get:

a Polar Heart Rate (if you don't have one yet)
Excel
get to know the site www.calorieking.com
a Digital scale for your food (or get one from a friend, you only need it once)

(yup, I did all that)

You can start by making a list of the things you eat normally (no need to start eating strange things just because you are cutting). So make your list, and look up the values in calorieking (using a base quantity, say, 100grs or something like that that you can multiply easily), then you can use your foods as Building Blocks of your diet.

Awaiting yours.

Pintoca

 

[wesley90]

Current weight: 240
BF: 23%
Intensity: 4 times a week/cardio 2 times 20 mins
Age: 18
Goal: BF 10% in 3 months

I did all the food calculations as posted above in the first post of this thread.
I already have a scale.

Thanks.