Need some tweaks to cutting diet..

[tzan]

I have been clean bulking for the past 6 months. My current stats are 210lbs 10%bf. In two weeks I will be starting my next cycle of primo/test/anavar. This cycle will be more geared to cutting. I want to get my bf down to 8%. The diet I have been using looks like:
=protein/carbs/fats

meal 1- 2cups oats/8egg whites/2tbsp pb
=50/60/20

meal 2(PWO)- 75grams dextrose/2.5scops pro
=60/75/0

meal 3- 4slices wheat bread/2scops pro/1tbsp flax
=55/55/20

meal 4- 1cup brown rice/3chicken breasts/1tbsp flax
=55/45/15

meal 5- 3cups g-beans/2scops pro/1tbsp pb
=60/40/15

meal 6- 3chicken breasts/1tbsp flax
=50/15

Total-
330 protein
280 carbs
85 fats

I have been doing light cardio(2-3x week). Obviously once I start this cycle I'm going to up the cardio and drop some cals. This is where I need some assistance. I want to keep the same basic outlined diet, but I'm not sure which meals and from where I should drop the cals from. I was thinking of just keeping it simple and cutting all carbs with the exeption of my pwo(dextrose) in half. Running that diet with increased cardio should work no?? Any suggestions would be appreciated.

 

[pintoca]

ehhh, where did you get the numbers from? I can't believe 2 tbsps PB are only 20 grs FAT-

Also 3-4 slices bread: 55 grs carbs???

I think the numbers are a little off, might not be a bad idea to recheck those. Also, what is total amount of cals?

Since you will be taking gear, you can't go wrong with increasing the cardio all the way to 5-6 times/week at a somewhat medium pace: 70-75% MHR.

according to the numbers you post, this equals: 330*4 + 280*4 + 85*9 = 3205 cals!!!

You could go down easy to the 2500-3000 cals range. Have you tried zig-zagging carbs and cals yet?

 

[tzan]

Thanks for the reply. I'm actually rounding up with the numbers. According to the label of "Teddie Naturals PB" 2tbsp= 16grams of total fat. My wheat bread label says 1 slice=13grams of carbs. My total calorie intake on this diet is 3200cals. I'm deffiantly going to increase the cardio to 5-6 times per week, but how should I go about tweaking this diet??

Also, I realize how you got the total amount of cals from just getting my totals in carbs/proteins/fats, but how does that work exactly??

 

[pintoca]

Thanks for the reply. I'm actually rounding up with the numbers. According to the label of "Teddie Naturals PB" 2tbsp= 16grams of total fat. My wheat bread label says 1 slice=13grams of carbs. My total calorie intake on this diet is 3200cals. I'm deffiantly going to increase the cardio to 5-6 times per week, but how should I go about tweaking this diet??

Also, I realize how you got the total amount of cals from just getting my totals in carbs/proteins/fats, but how does that work exactly??

well, it is simple. First:

1 gr Protein: 4 cals
1 gr Carbs: 4 cals
1 gr Fat: 9 cals.

you need to figure out your current Daily expenditure (TDEE) and substract a number of cals of that, so that you are in a deficit.

Then you need to know what ratios to shoot for (what % of P, C and F).

once you have all the numbers, fill in the blanks with food.

seems like a lot of workm, but you only need to do it once...

I would recommend you start this way instead of reducing this or that from the diet as you may end up screwing your ratios that way.

Pintoca

 

[hrt39]

I'd do just one or the other: either add some cardio and eat the same OR keep cardio the same and slightly drop cals. The preferred method is to eat the same, but slightyl increase cardio, if you have the time.