Cutting Plan

**Pumba** · 01-28-2011, 05:20 PM

I started my cut phase two weeks ago and so far things seem to be going well. I started seriously working out last August and am now going to give toning up a try. I read the stickied post "Guide to Cutting, Bulking & Maintenance" and developed my plan. I decided to go 40/40/20 at 10 calories per lb of body weight. After sitting down with a calculator and food labels I developed this diet for myself:

Current weight: 160 lbs ~10% body fat
Target weight: 155 lbs ~8% body fat

Target a day: 160g protein/160g carbs/35g fats
Actual a day: 187g protein/149g carbs/38g fats

Meal 1: 29g protein/49g carbs/ 9g fat
1 whole egg + 3 egg whites
1/2 cup oatmeal
1 piece whole wheat toast

Meal 2: 26g protein/4g carbs/2g fat
1 scoop protein shake

Meal 3: 30g protein/41g carbs/3.5g fat
1 can tuna
1/2 cup brown rice
salad w/ fat free italian dressing

Workout: 1-2 hours lifting 10-15 reps (2 scoops jack3d)

Meal 4: 52g protein/7g carbs/4g fat
post workout shake (2 scoops)

Meal 5: 42g protein/42g carbs/3g fat
chicken breast
sweet potato
1/2 cup fat free cottage cheese
collard greens or steamed broccoli

Meal 6: 8g protein/6g carbs/16g fat
2 tbsp natural peanut butter

I use my Meal 6 as something to look forward to since the fat makes me feel full. The extra carbs at breakfast are there to give energy for the gym along with the Jack3d I drink before workout. Any suggestions for my plan or are there things I am missing? I am usually not that hungry when I eat my meals so if I need to cut out more calories I am willing to do so. I only drink 2-3 liters of water a day, but am trying to make a habit of always having water on me so I can get up to the suggested 5-6 liters a day.

*Edit*: Forgot to mention I supplement 1400mg fish oil, 1200mg calcium, and 1 multivitamin.

**Built** · 01-28-2011, 07:50 PM

Try a different sticky: the link in my sig. It's more current.

I'd suggest only 3 or 4 meals, more fat and less carb.

Also up the fish oil to ten grams daily.

**Pumba** · 01-28-2011, 08:42 PM

Revised my plan. I made two because I didn't know which would be better.

total: 182g protein/62g carbs/65g fat
50% protein/15% carbs/35% fat
~1561 calories

meal 1: 50g protein/38g carbs/26g fat
1 scoop shake
1 whole egg 3 egg whites
2 tbsp peanut butter
1/2 cup oatmeal

meal 2: 34g protein/6g carbs/18g fat
tuna with salad/dressing
2 tbsp peanut butter

meal 3: post workout shake 52g protein/7g carbs/4g fat

meal 4: 46g protein/11g carbs/17g fat
chicken breast
fat free cottage cheese
2 tbsp peanut butter
broccoli/collard greens

----------------or----------------

total: 165g protein/42g carbs/77g fat
43% protein/11% carbs/46% fat
~1521 calories

meal 1: 28g protein/ 8g carbs/ 29g fat
2 whole egg 2 egg whites
2 tbsp peanut butter
2 pieces turkey bacon

meal 2: 34g protein/6g carbs/18g fat
tuna with salad/dressing
2 tbsp peanut butter

meal 3: 56g protein/10g carbs/12g fat
post workout shake 52g protein/7g carbs/4g fat
1 tbsp peanut butter

meal 4: 47g protein/14g carbs/17.5g fat
chicken breast
fat free cottage cheese
2 tbsp peanut butter
½ cup broccoli

Reading through forums and seeing what Built usually recommends I'm going to guess the 2nd plan is better.

**Built** · 01-29-2011, 01:27 AM

Calories look kinda low. You could use either of those days for rest days, and crank up the calories and carbs on training days if you like. You might want your cals a bit higher. Most folks can ballpark maintenance as something close to 15 x their bodyweight; cutting you'd go down to around 12 x your bodyweight. Maybe try to average 1900 for now, see how that works for you.

**Pumba** · 01-29-2011, 09:27 AM

I'll throw in a sweet potato or some brown rice on training days and see where my energy is at for the gym. I'm going to pick up some creatine today as well.

**Built** · 01-29-2011, 12:21 PM

Sounds like a plan. No need to avoid white rice and white potatoes, btw.

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