kurjak

Ok, I’ve finally decided its time to cut.
However, I have no clue as to what to do. I've read the stickies but still don’t understand what I should be eating, and why should I be consuming so many calories, what supplements to take, etc.

Some background info first:

6"1
17
188 lbs
16-19% body fat

I don’t understand how people can eat up to 6 meals a day. The max I can do it around 2-3 meals a day, and even with that I barely even eat. However, my metabolism is still pretty decent.

I was wondering if someone could guide me slowly for this, i.e. what should I be eating and when, supplements, etc. My final goal is that I wish to get more muscle, and drop to around 10-12% body fat by the time summer roles around, and is this a reasonable goal?

As to what I like, it doesnt matter, I can/will eat anything, and or restrict anything easily.

My workout is the Power/Rep Range/Shock week exercises, and so far my gains are amazing.

From the stickies, I seem to have singled out this guide:
http://www.ironmagazineforums.com/sh...male+meal+plan (Male Cutting Plan...Meals)

But I don’t know if it is for me. Any other recommendations?

So any help will be appreciated.

KarlW

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.

What this means is that when we drop a ball and it falls to the ground, it wasn't the ball that moved (down to the ground), but the ground that moved (up to the ball)

TheRoyalOne

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

"Know your limits... but never stop trying to exceed them." --Anon.

Jodi

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.

Essence EFA

Emma-Leigh

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.

kurjak

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?

Emma-Leigh

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.

musclepump

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

Let's all join together and SPEAK ENGLISH IN AMERICA.

kurjak

Alright so I should be getting 40 grams of protein.

How many grams of carbs/fats?

DeadBolt

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.

"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson

´¯`·.¸¸.·´¯`·.¸¸.·´¯`·.¸ ><((((((º>

Emma-Leigh

LOL!

I left that out for a reason - the only thing you want to be more 'cautious' about is your protein intake.

Just go by how your BODY responds! As I said, don't sweat the details too much - follow the 'guidelines' above and train hard... Your young body will do what it is MENT to do!