r0dxx

Well well, I've finially hit my goal of 200lbs at 5'11. I've been clean slow bulking for months now, but the last week I've been partying for Spring Break from college, and basically had 6-7 cheat days in a row, including heavy drinking, and barely any sleep. I probably gained about 5lbs of fat just from this week, my stomach is bloated!

Anyways, I'm back on my normal healthy routine, and want to start cutting down. My arms and chest/back/legs are fairly lean, but I stored alot of fat on my waist/stomach.

I will post a few pics so you guys/girls can see where I'm at...

I've never got my stomach lean enough to see the full 6-pack and I'm determined to do it. Today I started doing cardio and I did **30 minutes at 4.0mph*** is this good? I wasn't sure what the best to do was. Seemed to work pretty good.

Here is my current clean bulk diet, which I hope you guys can help me tweak...(I didn't do any cardio until now, so I'm not sure how much intake I actually have to cut out)

Here's a workout day (pretty much the same, i'm very boring/simple)

Meal 1 - 1 scoop whey, 1 cup skim, 1 cup oats (dry)
Meal 2 - Preworkout* - 1 can tuna, 1 cup skim, 1 cup oats (dry)
Meal 3 - Postworkout* - 2 scoops whey, 3/4 cup oats (dry), 1 scoop Phosphagen HP (35g dextrose carbs/creatine)
Meal 4 - 5 oz chicken breast, 1 cup oats (dry), Broccoli or Asparagus
Meal 5 - 1 can tuna fish or 4 oz chicken, 2 slices of Ezekial Bread
Meal 6 - 1 scoop whey, 1 scoop casien, 30g almonds
Meal 7 - 1 cup 1% cottage cheese, 30g walnuts or 2tbsp natural peanut butter

Here's an off day:

Meal 1 - 1 scoop whey, 1 cup skim, 1 cup oats (dry)
Meal 2 - 5 oz chicken, 1 cup oats (dry), Broccoli or Asparagus
Meal 3 - 1 can tuna, 1 cup oats (dry), veggies
Meal 4 - 1 scoop whey, 1 scoop casien, 3/4 cup oats (dry)
Meal 5 - 5 oz chicken or tuna, 30g almonds
Meal 6 - 1 cup 1% cottage cheese, 30g walnuts or 2tbsp natural peanut butter

I'd like to know how to tweak this diet to get nice and lean, but also preserve my hard earned mass, and stay looking "full".

Here are some current pics (just did it really fast, I can do more if its really important):









Thanks in advance, I hope you guys can set me straight.

nadirmg

1)more green veggies! i try to get green veggies in at least 3 of my meals every day. the carbs will be needed to sweep the protein through your system. in my experience i find that snacks meals (meals that aren't 'breakfast/lunch/dinner' )are a little tougher to get the green veggies in, so i usually eat extra oats for those meals.

2) less dairy- lots of diary carbs come from fructose, which i would stay away from on a cut. if you're using them in your whey shakes for flavor try using sugar free pudding mix with your whey! it tastes great AND is sugar free BUT i would keep the cottage cheese since it's got lots of casein. if you must have milk, try using heavy cream and mixing in a little water. it'll be just like milk, plus it'll give you the fat that you should be getting without the carbs.


hope that helps. good luck on the cut, man!

w/o log
5'5" - currently bulking - 145lb on 5/16
weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +35 x 5 x 5

r0dxx

I will lower the milk to once a day...But where should I take it out of my pre work out meal, or my breakfast? I'm thinking pre workout would make more sense...but let me know.

AS for veggies, I've always had a hard time getting them in, but I will try to have more vegggies!!!

r0dxx

Can anyone help with diet adjustments? Where is Emma!?!!!!!

nadirmg

I would do it after your work out when your muscles need some quick carbs to rejuvenate themselves.

veggies, huh? i do frozen broccoli every single day. some times i'll mix it up with some frozen green beens or spinach. yes it is hard to get them in but i always have a bag of frozen veggies in the frig at work and at home. other than that nuking a sweet potato putting it in a zip-lock and throwing it in your bag or whatever works great too.

i also do little tupperware containers for 1/2 cups of rice and beans too. they don't take up room and are great clean carbs WITH protein

w/o log
5'5" - currently bulking - 145lb on 5/16
weight goal I: 150 :: bench goal II:170 :: squat goal II: 250 :: weighted chin goal IV: +35 x 5 x 5