Thread: Cut plan - some help filling it out :)

Hi, my name is John. this is my first post...been lurking around here for a little while and reading ALOT. Tons of great info on this site – very happy to find it!

If you guys get a chance could you glance at this plan? Kind-of long but wanted to give as much info as possible.

Left some of the calories out since I had no clue how much they were, so the meals probably yeild higher numbers. Not sure if I am eating enough though?

Seeing results just by watching what I eat, but I feel like I need a more solid plan so I figured I would try to post here and build a good plan.


Goal:
get cut and add more muscle

Info:
26yrs old male
5.9
155 lbs. (hard to be accurate since I drink so much water)
14% BF (just a guess...can see abs down there if I flex and wish/dream REAL hard ...legs, arms and ass are okay from sight...getting a caliper test done today)

Schedule:

Monday/Wed/Fri:
----------------------
-> wakeup and drink water
-> 3 mile run (165 bpm 20mins tops)
-> Meal #1 8:00am
-> work 9am to 1pm (I teach at a school - lots of pacing and talking)
-> Meal #2 11:00am
-> Gym 1:30pm to 2:30pm (maybe 2:45pm)
Mon. chest and tri | Wed. biceps, calves, abs| Fri back/shoulders, abs
-> Meal #3 3:00pm
-> Sit around and study, read, surf, blah
-> Meal #4 6:00pm
-> work 6:30pm to 10:30pm (more teaching)
-> Meal #5 9:00pm
-> Meal #6 11:00pm (11:15ish)
-> bed

Tues/Thurs:
---------------
-> wake-up go to work 9am – 2pm
-> Meal #1 8:00am
-> Meal #2 11:00am
-> Meal #3 3:00pm
-> Meal #4 6:00pm
-> 6:30 – 8:00pm 1:30/2 hours cycling 150bpm+ range fast group ride
-> Meal #5 8:15pm
-> Meal #6 11:00pm

Sat/Sun:
------------
still working on nailing these two days down. Probably need to up the calories alot since I bicycle 75miles or more on the weekends plus hit the gym on Sun for legs workout.

-----------------------
Meal breakdown:
-----------------------

Meal #1
2 eggs with sprinkle of salt
1/2 cup oatmal regular
20oz Dunkin donuts coffee with cream no sugar

Cal=303 Fat=14.2g Carb=20.9g Pro=21.9g

Meal #2
protein shake with 14oz water and 4 frozen strawberries
1 TBS flax oil

Cal= 270 Fat=1.5g Carb=7g Pro=55g (*no idea on strawberry cals)

Meal #3
8oz chicken breast
1/2 cup brown rice
2 cups mixed salad (iceberg lett and rom lett mix, baby toms, carrot sticks, cucumbers, green pepper slices, onions)

Cal= 434 Fat=9.1 Carb=22.3 Pro=60.4 (*no idea on salad cals)

Meal #4
protein shake with 14oz water and 4 frozen strawberries

Cal= 270 Fat=1.5g Carb=7g Pro=55g

Meal #5
2 cans of 3oz tuna in water
2 cups mixed salad (same as above)

Cal=180 Fat=2g Carb=0g Pro=40g

Meal #6
1/2 cup brown rice
2 cups fresh veggies

Cal=108 Fat=.9g Carb=22.3g Pro=2.4g

Totals:
Cal 1565
Fat 29.28g
Carbs 79.5g
Pro 234.7

On paper that's about 500 calorie deficit, which sounds okay for margin of error in food calories and the fact that I have no idea how much I burn my working all day or at the gym.

There ya go looking forward to responses!

Oh I also drink waayyy over 1 gallon of water a day and take one GNC megaman every morning.

Originally posted by dymas
Jodi,

thanks for the response!

hmmm well I would love to add a solid 5-8 pounds lean mass.

I realize I need to add a ton more calories to gain that mass but I figured I should work on getting what I already have firm and cut, hence the cutting plan... in any case you confirmed my fears I just didn't stick enough calories in there. I feel okay on the days I just lift and skip the cardio, but the cycling and running days I get hungry sometimes and tend to drag ass a bit. I'll work on the calories count and go from there! Figure I should shoot for 2200 - 2400 cals or so? And if I want to gain mass more like 2800 ? damn that is going to be alot of food to eat...

thanks again for the help!

PS - took measurement yesterday...local gym says i'm 151 lbs. with 12.2 BF%....I dunno if I trust that, I think it's higher. 12% doesn't look like I thought it would
oh and about 90% of that BF is all in my lower belly hehe oh well, that will make the results that much better!

I think your on the right track if you want to cut for a bit. 2200 sounds good that way you won't lose much LBM. Just try keeping your diet clean and be consistant with 5-6 meals a day. Protein, carbs and fat in each meal. Don't go for an all out cut when you don't need it. I bet by just eating clean and watching what you eat and learning proper nutrition will alone help you lose bodyfat.

Caliper tests are not always accurate but they give you an idea of progress.