Expert advice please on the simplest cutting diet I could think of.
I've seen thousands of posts on the internet on cutting with GFH's, cycles, Physiols, UD2, lambda airflow meters, tripticyolene, glutamine alkali formula's, omega points and what not. I have no idea what all of those are by the way. (I might even have made some up). I'm just looking to get some simple answers to a cutting diet I came up with.
I'm a mesomorph (I think) who's been bulking for a few years and eating kinda normal healthy (no fastfood, but normal consumption of sugars, fats, etc). 196 lbs, around 5'7''. I look like this now.
That may look ok on that grainy pic but bf% is actually around 17-22%, so that's real bad. My aim is to reduce that to as low as humanly possible and perhaps (slightly) gain some mass.
I now (2 weeks ago) completely changed what I eat to this (every day):
Bowl of quark (a thick 0.5% fat yoghurt) with muesli. (muesli is the cereal with nothing in it, no sugar, no dried fruits, no crispyness, it just tastes afwul like raw wheat I guess. Actually the cheapest make I could find surprisingly had the least fat and highest protein. Around 2% fat and 8% protein) Into this bowl I slice a banana. This is breakfast every morning. And a multivitamin pill (strongest RDA% I could find).
Then before lunch I'f I get hungry I'll eat a couple of wallnuts.
Tartar meat or 1% fat turkey with a salad. No sauce of anykind on the meat or the salad. (only lemonjuice on both). No salt either (so no spices, no sojasaus, no chilli, basically nothing with salt) Only black pepper for spice. Also no carbs.
This and 3 boiled eggwhites and a banana. Water to drink.
Then If I get hungry before dinner (around 15:00-17:00) I might eat some more of the muesli yoghurt or some wallnuts again. Just to kill the hunger.
Dinner: Steamed Vegetables (not even a tablespoon of oliveoil to wet the pan) and again a less than 2% meatdish (water tuna or turkey, etc). With no condiments apart from lemon juice and black pepper. (hey atleast I can choose between the two! lol).
Then if I get hungry again I might eat some wallnuts.
So the core of this diet is 0% intake of fat (got plenty on me), 0% intake of additional sugar, 0% intake of additional salt, 0% intake of conservative additives, 0% intake of anything chemical. And carbs only in the morning and early afternoon. I also stopped drinking alcohol (entirely). So basically this diet is a detachment of enjoyment from ingestion. I no longer eat and drink things for pleasure, but out of method.
I lose around 2.5-3 pounds of weight a week and my muscle size stays the same (from what I can tell, your muscles actually look larger due to the lower fat level illusion). I have not changed my training sets, etc to a cutting version. I still train like I were bulking.
I try to take the extra strength vitamin pill every morning though, but no other supplements or training aids. (never have). I only use creatine, and the occasional whey shake if I've really killed myself in the gym that day.
I'd really like advice from people who (unlike me) know what they are doing, on this diet of mine.
I diet on higher fat and protein, lower carbs outside the workout window, and I make sure I enjoy the taste of what little food I consume.
I eat almost no carbs in the AM, and very little through the day except for when I train.
I usually suggest running no more than a 20% deficit unless it's for very short periods of time - as in UD2.0 or PSMF - and since I train at night, what little carb I eat is always consumed then, just before bedtime.
How many calories are you averaging with that meal plan? Its kinda harsh to lose that much weight in a week and expect it to keep going without you feeling like crap after a while. Are you doing any free meals or carb ups? I would stick some extra fat in there too. Fat is not your enemy and you dont want your body to think that youre not going to give it anymore. Go to the stickies and read about refeeds and leptin, among the other stickies.