BlueCorsair

Well it's starting to get near 30 degrees (celcius) here in Vancouver, and bulk season is over as far as I'm concerned. It's beach weather, and I'd rather spend the summer cut, and go back to a bulk in the winter.

For the last two months, I've gained no weight really anyway. I've made it to 153 pounds from 126, so frankly, even though it's not all muscle, I'm going to say I did well, and will try and be happy. I'll focus on bulk when the rain comes.

I don't look big, but I swear, genetics do indeed hold me back. I do not jest when I say I have a smaller bone structure than most teenage girls.

Although I have no precise tool, the most reputable online calculators I can find put me at 14.5% BF on average. Not horrible, but I don't want to stay up here, considering most of that sits on my waist.

Here's the diet I've worked out - I apologize that I haven't worked out the exact macros, but I think this is detailed enough to give you an idea as to whether I've got the right plan for my weight.

M1: 2 sprouted grain flax bread slices - 200
1 scoop whey - 120
1 tb pb - 90

(410)

M2: 3 flax br. - 300
100 gr turk/chick - 100
1 tb nat mayo - 50

(450)


M3: 1/2 cup oats - 150
1 tb flax - 120
1.5 scoops whey - 180

(450)

M4: 1 sausage - 180
1 chicken breast - 120
1 salad - 100
(optional - brown rice) - 150

(400 - not including rice)

M5: 1.5 scoops whey - 180
1 tb flax - 120

(300)

That's about 2000 calories total, which seems bang on for a slight deficit for my size. I do a three day split for lifting, and I'm planning on 16 mins of HIIT after two of those days, and one day of HIIT after I recover from the third day, which is legs.

The carbs are mostly centered around the beginning/early day, and the macros seem stable to me. The bread contains no flour of any kind, so it's pretty safe I think. About 4 grams of fibre per slice as well. I have no idea how large the chicken breast I normally eat is, but I made an educated guess.

Here's a link to a thread where I have two pictures I took two months ago, once I hit 153 pounds. 15.5 inch arms (flexed) for my size isn't too bad I don't think. Keep in mind I'm really flexing the body in both pictures. If I stood "naturally", I'd look quite a bit different I think

They are thumbnails, so you'll have to click them to make them viewable

http://www.ironmagazineforums.com/sh...threadid=30498 (Time for a cut... I think. Couple of Q's.)

The pictures are in my very first post on that thread (which I made) and any comments, good or bad, would be appreciated.

Thanks

"Associate yourself with men of good character, if you esteem your own reputation. For 'tis better to be alone, than in bad company."

- George Washington

atherjen

Congrads on adding the weight you have so far! that takes hard work!

from your pictures it doesnt appear that you have that much weight too loose really.

I was going to say get rid of that bread.. but you say it had no flour.... could you post the ingredients for me?

is it possible to cut out one of those shakes.. opt for eggs or cottage cheese even?

between what meals are you working out?

about the flax, I see your gettin EFA's but they are somewhat unbalanced. Id suggest dropping a tablespoon of that flax oil and getting some fish oil capsules.

what is the sausage made of?

how many days/week are you doing the HIIT and/or cardio?

" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

NPC Southern Classic, June 3rd
NPC Cajun Classic, June 10th
NPC Mississippi State July 22nd

BlueCorsair

No, there isn't *too* much weight to go really, but it's definitely noticeable if a stand in a relaxed posture.

As to the bread: http://www.silverhillsbakery.com/ind...ct&productid=4

Looks very safe.

I can swap in some eggs or cottage cheese probably, although I have a distaste for both

Fish oil I can handle. No prob.

The sausage is turkey and chicken - 24 grams of protein, only 6 grams of fat. 1.1 grams carbs. Quite tasty too

I think I covered my HIIT schedule... I do a three day split at the gym, and I'll do 15 to 20 minutes of HIIT after two of those days. The third day of the three day split is a leg day though, so that won't work - I'll do a third day of HIIT after they recover.

Anything else? And thanks very kindly for your time.

"Associate yourself with men of good character, if you esteem your own reputation. For 'tis better to be alone, than in bad company."

- George Washington

Akateros

I think it looks pretty good, too -- but where are your vegetables? Phytochemicals, nutrients, fibre. I'd throw some large salads and steamed broccoli and such about with a generous hand.

As for the bread, the only questionable ingredient is "organic evaporated cane juice", which is merely "sugar". Seeing it listed above the wheat gluten suggests that the quantities are more than simply yeast-feeding amounts. Can you find anything similar with nothing sugar-like in it?

What do you object to in cottage cheese? Is it cottage cheese entire, or just the lumpy texture? If it is the texture, cottage cheese put through the blender until extremely smooth gets a very pleasing "whipped cream" consistency. It can then be lightly sweetened with Splenda and optional vanilla, and used to top oatmeal, for example, or left as is, and used to top one's sweet potato (in lieu of sour cream).

That sausage sounds good. I just finished my extra-spicy bison sausages this morning for breakfast.

aztecwolf

i might be wierd, well ok i am wierd, but i like the chunks in the cottage cheese

-Sack Up-

"If you don't eat your meat, you can't have any pudding. How can you have any pudding if you don't eat your meat?" Pink Floyd, Another Brick in the Wall

BlueCorsair

chunky things.. hmmm... well. no. lol

ACtually, I'll give it a shot, I've never really found it terribly appetizing though. What sort of serving size would be an appropriate substitute (and for what)

As to the vegetables, I more or less squeeze them into the large (very large) dinner salad. If I need more than just that, lemme know.

Still, it's nice to know I'm not off track with everything.

Again, thanks for everyone's input so far.

Thanks for actually following that link to the bread. I believe there's only 1 gram of "sugar" per slice, and it likely is to feed the yeast. As I said, looks safe, but if I'm wrong, lemme know. With it's decent protein content, high fibre, and slow carb GI, I'd rather not part with it

"Associate yourself with men of good character, if you esteem your own reputation. For 'tis better to be alone, than in bad company."

- George Washington

Premo55

The bread looks fine to me if you're starting a cut. When weight loss starts to stall and you need to straighten your diet out even more, that should be the first thing to go. I cut cottage cheese out after a few weeks, too.

There are plenty of ways you can make cottage cheese taste great, though. Many recipes have been posted here.

Peace.

T DOT O.

JoeR.

Premo55 why did you cut out the cc? to much sugar?

Akateros

Lots of people find dairy is not so great on a serious (i.e. competition-style) cut; it tends to make one hold water. (Quite possibly because like wheat and peanut butter, chances are dairy is mildly allergenic to a lot of people.) I cut out dairy after the first month, too, and I think it made a difference.

If you're cutting for fun and pleasure, and not seeking that one day of total rippedness, it is not such a big deal. Although if your diet is stalling, and you are eating dairy, that is a good place to start slice'n'dicing.