Thread: Time for a cut...would love a critique.

On a deficit, you may feel more comfortable on fewer, but larger meals.

Protein and fat look sufficient. I'd add in 10g fish oil for the EPA/DHA.
I'd probably ditch carbs from all but the pre and postworkout meal, but that's me and that's just out of comfort.

How will you train while you cut?

I'd probably ditch carbs from all but the pre and postworkout meal, but that's me and that's just out of comfort.

I assume (possibly incorrectly) that you are referring to the carbs from the carb category. You are not referring to the carbs from the veggies. Correct?

Also why would it be more comfortable to ditch the carbs?

How will you train while you cut?

I am not 100% sure what all you would like to know about my training. I am starting on a MWF, Back/Bi -- Chest/Tri -- Back/Shoulders split. I know that there is a lot of folks who don't like the split I use, but that has really worked well for me in the past. What specifically can I tell you about my workout.

Thanks a ton for the help. I really appreciate it.

You're right, I mean starches, I'll be more clear. Yes, I'd avoid starches except for the meal before and the meal after I train, keeping the rest of my meals as protein and fat with fibrous produce. This is for appetite control - not everyone reacts to carbs the way I do, but if you're at all insulin resistant (which happens the fatter you are), you may find this little trick helpful.

You will be using a "bodypart" split, which in addition to really not working the way your body does (the body works in movements, not parts) may not provide the training frequency you'd want while cutting.

That being said, I don't know what movements you will perform, the rep ranges you will use, or the weights you're using so I'll reserve comment pending further clarification.

Well, I am completely open to suggestions in addition to the diet information. This is also my first cut so I am certainly no expert at this part. Below are the two workouts that I normally use. That has always been to gain weight however. I will do a full body workout now and then for a few weeks. Normally I do this when out of town.

3 Day Split AxBxCxx

A Monday (Back/Biceps)
Pullups/Chinups 3x10 (Lats)
Bent Over Rows 3x8 (Back) [upper arm parallel to torso]
Barbell Curls 3x8 (Biceps)
Row Machine 3x8 (Back)
[sometimes] Dumbell Curls 3x8 (Biceps)

B Wednesday (Chest/Triceps)
Bench Press 3x8 (Pecs)
Dips 3x8 (Pecs)
Triceps Pullovers 3x8 (Tris)
Flies 3x8 (Pecs)
Triceps Pushdowns 3x8 (Tris)

C Friday (Shoulders/Legs)
Military Press 3x8 (Delt, Ant)
Bent Over Rows 3x8 (Delt, Post) [upper arm perpendicular to torso]
Calf Raises 3x8 (Calves)
Squats 3x8 (Quads)
Upright Rows 3x8 (Delt, Lat)
Deadlifts 3x8 (Hams)

Push/Pull ABxABxx

A Push

Bench Press 3x8 (Pecs)
Dips 3x8 (Pecs)
Military Press 3x8 (Delt, Ant)
Squats 3x8 (Quads)
Triceps Pushdowns 3x8 (Tris)
Calf Raises 3x8 (Calves)

B Pull

Pullups/Chinups 3x10 (Lats)
Bent Over Rows 3x8 (Back) [Elbows Par]
Bent Over Rows 3x8 (Delt, Post) [Elbows Perp]
Curls 3x8 (Biceps)
Deadlifts 3x8 (Hams)
Upright Rows 3x8 (Delt, Lat)

I'll probably say this another 1000 times over...but thanks a ton!
















Push/Pull ABxABxx

A Push

Bench Press 3x8 (Pecs)
Dips 3x8 (Pecs)
Military Press 3x8 (Delt, Ant)
Squats 3x8 (Quads)
Triceps Pushdowns 3x8 (Tris)
Calf Raises 3x8 (Calves)

B Pull

Pullups/Chinups 3x10 (Lats)
Bent Over Rows 3x8 (Back) [Elbows Par]
Bent Over Rows 3x8 (Delt, Post) [Elbows Perp]
Curls 3x8 (Biceps)
Deadlifts 3x8 (Hams)
Upright Rows 3x8 (Delt, Lat)

Okay, well that's not too bad actually - you've got basic compound movements and not too much isolation work. You may find your cut works better in lower rep ranges, particularly as you lean out.

I'm not a fan of upright rows for delts; neither am I fond of biceps on back day and tris on chest day, but that's me. On a cut you'll likely want to drop direct arm work anyway.

The push pull workout puts you in the position of working delts and pecs on the same day. This can be a lot of rotator cuff strain, particularly on a deficit when you've got fewer calories with which to recover.

Switched meals one and two
Dropped the starch from meal two
Dropped a protein from meal two
Dropped the veggie from meal six

The reason I did this is because I couldn't get any website to agree on maintence calories. I know that they are not going to be exact and I accept that, but I was getting results varying from 2900 to 2100 and that is a huge gap. Based on my stats above, office job, weights 3 times per week (hourish each) does the ~2000 calorie meal plan seem like it will work.

LOL...thanks in advance Built!!


Meal One 8:00am
1 Shake 240 25 7 20
Meal Total 240 25 7 20

Meal Two 10:00am
1 Fat 180 8 13 6
1 Protein 225 36 8 1
Meal Total 740 83 31 30

Meal Three 12:00pm
1 Carb 110 3 2 22
1 Veggie 75 3 5 8
1 Protein 225 36 8 1
Meal Total 410 42 15 31

Meal Four 3:00pm
1 Protein 225 36 8 1
Meal Total 225 36 8 1

Meal Five 7:00pm
2 Veggie 150 6 10 16
1 Protein 225 36 8 1
Meal Total 375 42 18 17

Meal Six 9:00pm
1 Fruit 100 1 1 22
1 Protein 225 36 8 1
Meal Total 400 40 14 31

Daily Totals:
1980 Calories
226 g protein
78 g fat
99 g carbs

Why so many little meals? Why not just eat 4 larger ones?

Well, mostly because I have always understood (maybe in error) that multiple small meals keeps the bdy in "burn mode" Is that wrong? And assuming that maybe it is, is there anything counter productive about eating fewer larger meals?