Reply With Quoteyou cans tart out by gradually subtracting 200-300 calories a day until you see about a 1 lb to 2 lb weight loss each week. Realistically, thats about as much as you can lose without sacrificing muscle. Also, add more EFAs to your diet. If I were to subtract anything, I'd subtract the complex carbs and keep the protein high.
Dont eat/drink so many protein bars/shakes and use whole food instead. When i cut for a ontest, usually dairy is the first to go. Besides, your body works harder at digesting whole food instead of supplements.
Bulking to Cutting transition - help wanted
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02-22-2006, 05:47 PM #1Registered User
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Bulking to Cutting transition - help wanted
My other topic was more or less ignored, but I got some help from Emma through PM so I have a little better idea of what I'm doing. I still have a lot of questions though since the stickied diets were not made for beginners. Or maybe I just missed an obvious beginner topic? The one that I saw was a link to some eBook...
How quickly should I reduce my calories? I'm planning on starting cutting next week, but I've never done it before. I'm also not sure how much calories I should be eating - 5 feet, 8 inches, ~160 lbs. Emma gave me a list of good foods, but I don't know how much to eat. I'm trying to work something out based on the Low Carb Male Cutting Plan diet in the sticky. However, that's for a 195-215 pound man. Can somebody give me a hand?
06h00 - 2 whole eggs, scrambled
1/2 cup rolled oats (before cooking)
Piece of fruit (banana, orange or apple)
250 mL of milk (2% won't kill the diet will it?)
Multivitamin
09h00 - 2 scoops protein powder (total 32 g prot, 2 g carb, 1.8 g fat) in 500 mL of milk
Piece of Fruit
12h00 - 4 oz piece of chicken
1/2 cup of cooked rice
2 servings of green beans (cooked)
15h00 - 1 serving of raw broccoli
1 banana
0.5 oz almonds
??? - protein will probably come from a 310 calorie protein bar (21 g prot) since I'm usually in class at this time.
18h00 - 4 oz chicken
2 servings of vegetables
1/2 cup brown rice
21h00 - ???
About how big is 4 oz of chicken?
On Monday I'm at the gym from about 10-11 AM, Wednesday at 11-12 and Thursday or Friday from 11-12. So my post work out meal is usually lunch (meal 3). Actually, am I supposed to be eating something immediately after working out - so, am I supposed to actually be eating 7 times a day?
I'm going to be cutting for a month, and then back to a bulking diet during my exam period. If I don't eat a lot while studying for finals I'll go crazy. Thx for any help.
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03-02-2006, 04:36 PM #2Creator of Chaos MODERATOR
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03-02-2006, 04:38 PM #3Creator of Chaos MODERATOR
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Oh yeah, add more greens and fiber. In fact, susbstitute what you ate in place of the complex carbs with the vegetables. Eat tons of brocolli, cauliflowe, green beans string beans.
Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.
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