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I thought it would be interesting to have a thread devoted to ultimate cut diets, a useful reasource for anyone I imagine.
On a personal note, I want to do a brief cut (I went overseas for 6 weeks, saw my bf rise from 8 to 10% and body weight from 65 kg to 66 kg. I'm male and 5 foot 6. Upon returning, I decided to bulk, have increase to 68 kg over a 2 months with no change in bf, but have decided that I want the the six pack back I had before but improved so am going to cut first to 6%. I know I will be told that I should bulk first, but after finally getting 6 pack abs this year, I want them back).
This is my proposed cutting diet. What do you think - what is your cutting diet. I'm trying to make mine as good as possible, but because of a headache condition, there are some things I can't eat such as whey powder, and have been advised not to ingest refined sugar (even for PWO meal)
Meal 1
150 grams of tuna
(40 grams P; 0 Carb; 1 Fat; 169 calories)
I then do 1 hour HIT training (mix of sprints on treadmill, cycling, elliptical, rowing, 15 minutes each). I have never exercised on no carbs before, so this will take some getting use to although I managed this morning.
Meal 2 and 3
150 grams Salmon
500 veggies (mainly brocolli, but also spinach, lettuce, couliflower, cabbage, and some carrots)
10 grams flaxseed oil
3 grams fish oil tablets
2 grams evening primrose oil tablets
(45 P; 10 C; 25 F; 445 Calories)
Meal 4 (pre workout)
90 grams oat bran
10 grams flaxseeds
1 glass skim milk
2 egg whites
(37 P; 50 C; 10 F; 438 Calories)
Meal 5 (note I cannot for headaches consume whey or dextrose). This is post workout (normally consumed at 8pm)
150 grams tuna
300 grams pumpkin (GI 75)
200 grams desiree potatoes (GI 102)
(40 P; 60 Carbs; 1 Fat; 409 Calories).
(yes, I realised whey and dextrose would be better here, but I cannot have them. Egg whites are pretty expensive in australia also)
Meal 6 (10pm)
75 grams extra lean steak
75 grams chicken breast (both cooked on george forman)
10 grams flaxseed oil
500 gram veggies (mainly brocolli, but also spinach, lettuce, couliflower, cabbage, and some carrots)
(45 P; 10 C; 25 F; 445 Calories)
TOTAL
252 P; 140 C; 87 Carb; 2351 Calories.
Ratios; 43 % P; 24% C; 33 % Fat.
My estimate of maintenance is about 3000-3300 based on before I went overseas, although before I went overseas instead of doing HIT I did 1 hour runs, so I don't know whether that will change my maintenance). I had ate though before far less fat and more carbs (estimated ratio before was 30P; 50 C; 20 F). Experimenting with more Fat, but only good fat.
(Note, 1 in 4 days I alternative with high carbs, and basically, reduce fat intake slightly in meals 2 and 3, and add sweet potatoe to every meal but meals 4-5. This day I have 250P; 350 C; 50 Fat or 2850 calories. On days I don't do weights, I replace this activity with squash (once per week) or tennis (twice per week) and have less carbs on the PWO meal, and only low GI carbs).
Can I improve this? I want to get down to 6% in 4-6 weeks without sacrificing LBM.
On a personal note, I want to do a brief cut (I went overseas for 6 weeks, saw my bf rise from 8 to 10% and body weight from 65 kg to 66 kg. I'm male and 5 foot 6. Upon returning, I decided to bulk, have increase to 68 kg over a 2 months with no change in bf, but have decided that I want the the six pack back I had before but improved so am going to cut first to 6%. I know I will be told that I should bulk first, but after finally getting 6 pack abs this year, I want them back).
This is my proposed cutting diet. What do you think - what is your cutting diet. I'm trying to make mine as good as possible, but because of a headache condition, there are some things I can't eat such as whey powder, and have been advised not to ingest refined sugar (even for PWO meal)
Meal 1
150 grams of tuna
(40 grams P; 0 Carb; 1 Fat; 169 calories)
I then do 1 hour HIT training (mix of sprints on treadmill, cycling, elliptical, rowing, 15 minutes each). I have never exercised on no carbs before, so this will take some getting use to although I managed this morning.
Meal 2 and 3
150 grams Salmon
500 veggies (mainly brocolli, but also spinach, lettuce, couliflower, cabbage, and some carrots)
10 grams flaxseed oil
3 grams fish oil tablets
2 grams evening primrose oil tablets
(45 P; 10 C; 25 F; 445 Calories)
Meal 4 (pre workout)
90 grams oat bran
10 grams flaxseeds
1 glass skim milk
2 egg whites
(37 P; 50 C; 10 F; 438 Calories)
Meal 5 (note I cannot for headaches consume whey or dextrose). This is post workout (normally consumed at 8pm)
150 grams tuna
300 grams pumpkin (GI 75)
200 grams desiree potatoes (GI 102)
(40 P; 60 Carbs; 1 Fat; 409 Calories).
(yes, I realised whey and dextrose would be better here, but I cannot have them. Egg whites are pretty expensive in australia also)
Meal 6 (10pm)
75 grams extra lean steak
75 grams chicken breast (both cooked on george forman)
10 grams flaxseed oil
500 gram veggies (mainly brocolli, but also spinach, lettuce, couliflower, cabbage, and some carrots)
(45 P; 10 C; 25 F; 445 Calories)
TOTAL
252 P; 140 C; 87 Carb; 2351 Calories.
Ratios; 43 % P; 24% C; 33 % Fat.
My estimate of maintenance is about 3000-3300 based on before I went overseas, although before I went overseas instead of doing HIT I did 1 hour runs, so I don't know whether that will change my maintenance). I had ate though before far less fat and more carbs (estimated ratio before was 30P; 50 C; 20 F). Experimenting with more Fat, but only good fat.
(Note, 1 in 4 days I alternative with high carbs, and basically, reduce fat intake slightly in meals 2 and 3, and add sweet potatoe to every meal but meals 4-5. This day I have 250P; 350 C; 50 Fat or 2850 calories. On days I don't do weights, I replace this activity with squash (once per week) or tennis (twice per week) and have less carbs on the PWO meal, and only low GI carbs).
Can I improve this? I want to get down to 6% in 4-6 weeks without sacrificing LBM.
