My cutting Diet plan--

[CityHunter]

Hi there,

I'm cutting right now. here is my diet plan. Make a comment if you think something is wrong.

My maintenance is around 2700 calories a day.

Diet plan :

2000 Calories per day

90 grams of fat per day

Carbs ... I feel very angry and agressive without sugar so I don't pay too much attention to it for the moment.

Proteins : 190-200 Grams ( for a LBM around 85kg)

 

[Built]

If you can stick to it, it'll work.

 

[sassy69]

Make sure you're getting some fiber!

 

[Built]

^This!!!

 

[CityHunter]

Thx Built and Sassy.

Concerning fiber, I don't forget it I eat cereals in the morning. I was thinking to replace my Kelloggs All wheat by Quaker Oats where there much more less bad sugar.

I also try to eat veggies at noon. It's not fiber but I also take vitamins and fish oil.

 

[sassy69]

Thx Built and Sassy.

Concerning fiber, I don't forget it I eat cereals in the morning. I was thinking to replace my Kelloggs All wheat by Quaker Oats where there much more less bad sugar.

I also try to eat veggies at noon. It's not fiber but I also take vitamins and fish oil.

How much carb are you consuming? I ask because I"m not clear if you're trying to do a keto diet or some low carb thing. If you're too much carb to not get into ketosis, or not enough to fuel appropriately for non-keto diet, you're wasting your time.

A very easy way to get fiber is w/ some Citrucel or whatever mixed in w/ a morning drink. If you're not getting in a lot of vegetables and are eating high protein / high fat, you may find yourself suffering.

 

[Built]

Broccoli, raspberries and avocados are your friends.

 

[ted8541]

Nice.

 

[sassy69]

Broccoli, raspberries and avocados are your friends.

And Digestive Enzymes if you're going to eat A LOT of broccoli.

 

[CityHunter]

How much carb are you consuming? I ask because I"m not clear if you're trying to do a keto diet or some low carb thing. If you're too much carb to not get into ketosis, or not enough to fuel appropriately for non-keto diet, you're wasting your time.

A very easy way to get fiber is w/ some Citrucel or whatever mixed in w/ a morning drink. If you're not getting in a lot of vegetables and are eating high protein / high fat, you may find yourself suffering.

Citrucel??!! Never heard about it. I just went on their website, I'm going to order it! It's seem to be an easy way to get fiber!

Concerning my consuming of carb its between 130 and 175 grams a day. Maybe I'm wrong, and Marianne or You will correct me if I'm, but I don't pay too much attention to the amount of carb I eat, as soon as If drop weight. I my weight loss stops, I will reduce my carbs.

What do you think about that???

 

[sassy69]

Citrucel??!! Never heard about it. I just went on their website, I'm going to order it! It's seem to be an easy way to get fiber!

Concerning my consuming of carb its between 130 and 175 grams a day. Maybe I'm wrong, and Marianne or You will correct me if I'm, but I don't pay too much attention to the amount of carb I eat, as soon as If drop weight. I my weight loss stops, I will reduce my carbs.

What do you think about that???

You can probably find any decent & cheap fiber - Metamucil, etc at your local drug store or grocery store. Basic psyllium fiber even.

I didn't understansd your sentence about what happens w/ carbs. IF you're keeping them fairly consistent, I might even suggest a carb rotation. Just systematically reducing carbs can still leave you in the position of not getting enough energy source for your lifting activities. Varying the amount of a short cycle can help keep things moving. Not necessarily reducing your overall, but varying your macronutrient ratios to keep your body responding instead of getting comfortable w/ the same expected intake every day.

 

[CityHunter]

MMMMmmm... Well, my goal is to lose fat and I feel more confortable with that amount of carbs. For the moment this amount of carbs gives me enough energy for my lifting and in the same time, it doesn't stop my weight loss to reach my LBM.

I understand what you mean by saying "Varying the amount of a short cycle can help keep things moving" and in fact this is what I'm doing when I'm saying that I don't pay attention to the amount of carbs I'm eating. Because for example one day I can eat 175 grams and the day after just 50grams. Even if the last week it was more between 130 and 175 grams.
As I said my goal is to cut, and each day I'm losing weight, no matter what is the amount of carbs I eat ( even if I try to stay reasonable). I know that if don't eat enough sugar, as you said I will have a lack of energy to train, and if I carb cycle, I can become really agressive.

Am I clear or not?

 

[sassy69]

MMMMmmm... Well, my goal is to lose fat and I feel more confortable with that amount of carbs. For the moment this amount of carbs gives me enough energy for my lifting and in the same time, it doesn't stop my weight loss to reach my LBM.

I understand what you mean by saying "Varying the amount of a short cycle can help keep things moving" and in fact this is what I'm doing when I'm saying that I don't pay attention to the amount of carbs I'm eating. Because for example one day I can eat 175 grams and the day after just 50grams. Even if the last week it was more between 130 and 175 grams.
As I said my goal is to cut, and each day I'm losing weight, no matter what is the amount of carbs I eat ( even if I try to stay reasonable). I know that if don't eat enough sugar, as you said I will have a lack of energy to train, and if I carb cycle, I can become really agressive.

Am I clear or not?

Just offering up some dimensions you can play w/ if you start to stall out. If its working, stick w/ it. I come from the scenario of competition cutting where I need results on a schedule, while dealing w/ estrogen.

 

[Built]

And Digestive Enzymes if you're going to eat A LOT of broccoli.

Ooooh, good to know. I just bought some digestive enzymes; I'll have to try 'em next time I eat a big whack of broccoli. How soon ahead of time, and how much, sassy?

Just offering up some dimensions you can play w/ if you start to stall out. If its working, stick w/ it. I come from the scenario of competition cutting where I need results on a schedule, while dealing w/ estrogen.

Fucking estrogen.

 

[sassy69]

Ooooh, good to know. I just bought some digestive enzymes; I'll have to try 'em next time I eat a big whack of broccoli. How soon ahead of time, and how much, sassy?


Fucking estrogen.

I just take one w/ each broccoli meal. I tend to eat more green beans when I compete these days - they just digest better (and pack easier!) But when I have eaten LOTS of broccoli, eventually I'd hit a point where I'd just start bloating up w/ gas and feeling miserable. Digestive Enzymes w/ broccoli or cauliflower is my rule (and I don't eat kale and such).

And yes, estrogen sucks.

 

[CityHunter]

Thanks to both of you!

 

[CityHunter]

Keto or not Keto..... My weight seems blocked since 2 days...

 

[sassy69]

Don't get in the habit of getting on the scale every day and considering that "progress". You rarely lose "weight" in a continuously linear fashion - it tends to go in spurts, and not w/ changes every day. It can take up to 3 days to see the results of a single change in your diet. I.e. dont' get all whacked out if don't seen change every day on the scale.

 

[CityHunter]

Ok I'm going to forget the scale for few days ;-)

 

[CityHunter]

By the way I was ready to buy oats for my breackfast, but it's full of carbs, take a look to that well known brand Product: Oatmeal - Old Fashioned Quaker Oats | QuakerOats.com

 

[sassy69]

By the way I was ready to buy oats for my breackfast, but it's full of carbs, take a look to that well known brand Product: Oatmeal - Old Fashioned Quaker Oats | QuakerOats.com

Oats are sort of, by definition, a starchy carb.. that's why they have all those damn carbs in them.

For a keto diet, here is what makes up my usual daily meal plan:

whole omega-3 eggs
egg whites
natty PB or almond butter
raw almonds or cashews -- gotta watch these because its too easy to sit down w/ a bag of them and eat the whole thing, and salted is even worse. One thing about fats is they are high cal, and nuts also tend to have about 6 g of carb per serving so the carbs will add up as well (and too much fat "backs me up"...:c/ )
plain protein - chicken / turkey / fish / red meat - keep my seasonings fairly simple and don't OD on the salt
green leafy veggies - spinach / broccoli / cauliflower / green beans - watch the higher GI / more water-filled / colorful veggies
vinaigrettes or straight extra virgin olive oil
protein mix (whey isolate - zero to minimal carbs)
condiments: jalapenos, mustard, vinegar, pepperoncinis

Some of my fav cheats (for flavor) are fat free / sugar free whipped cream in the protein pudding (protein mix + PB + water), pickles, cashews. But all of these you have to watch - esp w/ pickles the issue is the sodium. And all of it ingeneral, too easy to sit down and just start eating all of it.

 

[CityHunter]

Thx Sassy!

 

[CityHunter]

My freezer is now full of broccolis. They are officialy my new friends!

 

[sassy69]

My freezer is now full of broccolis. They are officialy my new friends!

Don't forget your Digestive Enzymes!

(The basic thing is that these types of green leafies have a sugar in them that we don't have an enzyme to break down - so in volume, you can get bloaty from them. Digestive enzymes / Papaya enzymes can help address that - they're very cheap and just follow as directed on the bottle.)

 

[CityHunter]

Oh thx! I forget that! Do you recommand a brand in particular or it doesn't matter?

By the way, what the point to keep the fat at 90 grams when you're cutting?

 

[sassy69]

Oh thx! I forget that! Do you recommand a brand in particular or it doesn't matter?

By the way, what the point to keep the fat at 90 grams when you're cutting?

Doesn't matter - like I said, the stuff is ultra cheep.

Dunno about any rule keeping fat at 90 grams - I think the bigger thing is to have sufficient cals & fats in your diet. When I've done carb rotations, I keep my total cals constant, but vary the carbs & fats -e.g. as I cut my carbs on the scheduled rotation, I replace those cals w/ increased fats, but still keeping the total cals the same.

 

[CityHunter]

Ok.

 

[CityHunter]

I jumped on the scale this morning, I was at 93.6KG this morning, I lost so far 3 KG. Which is not too bad.

But... at noon I couldn't resist and I went to eat in a sushi place... BADDDDDDDDDDDD

 

[Glycomann]

And Digestive Enzymes if you're going to eat A LOT of broccoli.

I've had problems with broccoli in the past but now I par cook my chicken breasts and add in the broccoli and turn down the burner and let it slow cook until very soft. It's really tasty like that and much easier on the digestion.

 

[Glycomann]

I jumped on the scale this morning, I was at 93.6KG this morning, I lost so far 3 KG. Which is not too bad.

But... at noon I couldn't resist and I went to eat in a sushi place... BADDDDDDDDDDDD

IDK .. sounds like a great cheat meal to me.