Thread: Cutting Help

First and foremost you need to eat 6 meals a day, or at least 5.
Well, you don't need to do anything but you'll achieve your goal much more effectively.

Basically, it's all in the stickies.
Start with your maintanence calories per day, however you work this out. Either record what you eat for a week and take into account changes in weight. Or use about 15 x bw as a starting point.
Then to cut drop about 250-500 cals a day.
Workout your macros in the P/C/F form depending on how you go with low carb diets or low fat diets. 40/30/30 or 40/40/20 is a good place to start.
Then go find foods that are quality and high in these nutrients and start to devise a meal plan.

eg meal #1 - 1 egg and 4 egg whites, 1/2 cup oats w/ skim milk, 1 slice garin bread, 1 piece fruit.

etc etc

Go for low GI carbs as much as possible and protein sources not too high in saturated fats.

At 17 years old, you should take advantage of your hormone levels and start packing on some serious muscle. But that's just my opinion

I agree, you are 6'1" why would you want to cut when you only weight 188? Instead just learn to eat healthy and train. Your body will recomp and you will drop bodyfat and put on the muscle.

I agree with Jodi - you are YOUNG!! Don't diet - take advantage of your hormonal advantage and work on eating healthy... Then train hard... You should get very favourable body composition results.

Ok, i'll take your advice because I can see how the advantage is on my side. From what I know i've already experinced huge gains in 3 weeks.

So my next thought is: how should I eat healthy (what should I be cutting out, and what should I start eating?) to max my potential and still lose bodyfat?

Originally Posted by kurjak

So my next thought is: how should I eat healthy (what should I be cutting out, and what should I start eating?) to max my potential and still lose bodyfat?

Lots of 'little meals' through the day (5 or 6).

Lots of WHOLE FOODS - that means lots of fresh vegetables, whole & rolled grains (oats, barley, rye, brown rice), legumes (beans, chick-peas, lentils), fresh fruits (apples, berries, banana), sweet potato, lean meats (chicken, turkey, game meats, lean red meats), eggs, seafood (all seafood is good seafood), skim dairy and nuts and seeds (esp walnuts and linseeds).

Cut out or limit PROCESSED FOODS - that means no candy, soda/pop, chips, chocolate, snack bars/foods, cookies, muffins, cakes... Limit breads (sprouted breads or pumpernickel breads are the best if you are going to eat it) and other processed carbohydrates - although a little cereal or pasta is ok as long as they are wholegrain (watch your portion sizes).

Each meal should have some protein in it. Aim for a good serving size. For someone your weight/height 40g per meal would be good. This means:
5 oz chicken breast
6 oz tuna
6 oz salmon
1.5 cups cottage cheese
2 whole eggs + 3 or 4 whites
1.5-2 scoops of whey

Make sure your breakfast, pre-workout meal, post-workout shake and post-workout meal have carbohydrates in them. Best ones for these times are things such as oats, skim milk, banana/fruits such as berries.

Healthy fats should be included in most meals - with the exception being pre-workout and post-workout shake. This can be in the form of flaxmeal, fish-oil caps, avocado, olive oil, walnuts, nuts/nut butters, whole eggs, fatty fish etc.

Lots of vegetables through the day - at least in 2 meals...

Drink lots of water.

Hey I'm only 20 and cutting--got a show to do!

Alright so I should be getting 40 grams of protein.

How many grams of carbs/fats?

Lemme help ya out bud...

Read This first And Foremost!

Now once you get to the bottom scroll back up and read it again. Everything is explained in there as to what types of foods and why as well as how much.