1st Cut Attempt--Need Advice

[ddawg]

Ok...so I've never cut before and I am about to start up my first attempt at a cut. I've been bulking but I think it's time to lose that excess fat while maintaining as much muscle. I'm 19 yrs. old, 6'1 and 185 pounds...I'm going to cut to about 170-175. I think I'm going to do three days of weights along with 3-4 days of HIIT cardio. I wanted to post my diet and see what you guys think....I could use the advice. Also, I wanted to know if you guys think I should have some kind of refeed once a week or some kind of high carb day with higher calories...all advice appreciated. Thanks..here's the diet

CARDIO DAYS (cals/carbs/fat/protein)

6:30
1 Scoop Whey
26g Oatmeal
(215/3.1/20.4/27.2)

6:45-7:05
HIIT


7:10
3/4 Scoop Whey
35g Oatmeal
1/2 Cup Blueberries
(265/3.45/35/25)

9:00
6 Egg Whites
50g Oatmeal
2 Fish Oil
(312/5.3/35.3/29)

11:30
1 Whey
.5 TBS Peanut Butter
26g Oatmeal
2 Fish Oil
(288/9.1/22/29)

2:00
5 Egg whites
1 fat free cheese
50g Oatmeal
1/2 Chicken Breast
(344/3.5/37/41)

4:30
1/2 can tuna
88g Brown Rice
1 Scoop Whey
2 Fish Oil Caps
(303/4.3/23/41)

7:00
1 Chicken Breast
85g Lettuce
170g Frozen Brocolli
40g Whole wheat pasta
10g Almonds
(359/7/26/49)

10:00
1/2 can tuna
2 fish oil caps
10g almonds
10g walnuts
1/2 chicken breast
1 yogurt
(318/17/3.3/39)

TOTALS 2404 Calories/52g Fat/203g Carbs/278g Protein
20%fat/35carbs/45 protein

Weightlifting days

7:00
6 Egg Whites
45g Oatmeal
1/4 cup mixed berries
2 Fish Oil
1/2 scoop whey
(365/6/37/40)

10:00
1 Scoop Whey
1/2 Tbs Peanut Butter
20g Oatmeal
2 Fish Oil
10g Almonds
(324/14/20/30)

12:30 (pre-workout)
6 Egg Whites
85g Lettuce
1/2 Scoop Whey
4 ounces brown rice
(302/2/33/35)

2:30 PWO
1.5 Scoop Whey
1 Cup Blueberries
50g Oatmeal
(437/5.5/56/43)

4:00
1/2 can tuna
52g Oatmeal
1/2 whey
(328/4/36/36)

7:00
1 Chicken Breast
60g whole wheat pasta
2 fish oil caps
85g lettuce
170g frozen brocolli
(343/3.8/30/48)

10:00
1/2 can tuna
2 fish oil caps
15g walnuts
1 yogurt
1 salmon fillet
(358/18/3/41)

TOTALS 2457 calories/53g fat/218g carbs/274g protein

THANKS A LOT GUYS

 

[XcelKrush]

You are missing some fats, you should have a minimum of .43 grams per pound lean mass. Your post workout needs some more carbs.

Also, on your cardio days, that shake 15 minutes before your cardio might be a little too close.

 

[ddawg]

Any other opinions???

 

[fUnc17]

185 @ 6'1 u should be eating, IMO. especially considering your only 19. as long as your bf isn't out of control (18%+) i dont see why you wouldnt be bulking

 

[Emma-Leigh]

Ok...so I've never cut before and I am about to start up my first attempt at a cut. I've been bulking but I think it's time to lose that excess fat while maintaining as much muscle. I'm 19 yrs. old, 6'1 and 185 pounds...I'm going to cut to about 170-175. I think I'm going to do three days of weights along with 3-4 days of HIIT cardio.

BF%?
How active are you in your daily life?

What intake are you eating now? And are you planning on doing 2 weeks maintainence before you start cutting?

Also, I wanted to know if you guys think I should have some kind of refeed once a week or some kind of high carb day with higher calories...

A treat meal - sure, if you want. It is a good psychological 'relief'.

But a 'refeed' - Not really needed at this stage, and not really needed unless your BF% is getting particularly low, your cals are particularly low for your size/activity or if your carbs are <100g or less than 1g/pound lean mass...

In terms of your diet - I would decrease your protein slightly (220-250g), increase your carbs to start with (so you can lower them over time) and think about increasing your fats too (60-65g would probably be better for you).

A few comments:

CARDIO DAYS (cals/carbs/fat/protein)

6:30
1 Scoop Whey
26g Oatmeal
(215/3.1/20.4/27.2)

6:45-7:05
HIIT


7:10
3/4 Scoop Whey
35g Oatmeal
1/2 Cup Blueberries
(265/3.45/35/25)

This looks pretty good...

9:00
6 Egg Whites
50g Oatmeal
2 Fish Oil
(312/5.3/35.3/29)

Pretty good too... I would increase fats slightly (have more fish oils or add 1 tbs flaxmeal?).

11:30
1 Whey
.5 TBS Peanut Butter
26g Oatmeal
2 Fish Oil
(288/9.1/22/29)

Might want to add some vegetables here...

2:00
5 Egg whites
1 fat free cheese
50g Oatmeal
1/2 Chicken Breast
(344/3.5/37/41)

Add vegetables.
Don't need that much protein either - decrease it and add in some fats instead (eg: 0.5 tbs olive oil).

4:30
1/2 can tuna
88g Brown Rice
1 Scoop Whey
2 Fish Oil Caps
(303/4.3/23/41)

Increase tuna to 1 can and drop the whey.
Add vegetables and fats (aim for at least 5g with an average of ~10g good).

7:00
1 Chicken Breast
85g Lettuce
170g Frozen Brocolli
40g Whole wheat pasta
10g Almonds
(359/7/26/49)

Pretty good. Don't worry about weighing your lettuce and broccoli (and don't include it in your totals either - unless you eat metric butt loads then you really need not concern yourself with the 2g of carbs )...

10:00
1/2 can tuna
2 fish oil caps
10g almonds
10g walnuts
1/2 chicken breast
1 yogurt
(318/17/3.3/39)

Not too bad...You probably do not need the fish oils here (use them in earlier meals to increase fats in those meals)... You might also do better with casein protein (eg: take out the tuna and replace with cottage cheese)....

TOTALS 2404 Calories/52g Fat/203g Carbs/278g Protein
20%fat/35carbs/45 protein

What are you taking in now? How much of a decrease is this?

Weightlifting days

7:00
6 Egg Whites
45g Oatmeal
1/4 cup mixed berries
2 Fish Oil
1/2 scoop whey
(365/6/37/40)

Good. I would add a little more fat and carbs (eg: increase berries or/and oats and add 1 tbs flaxmeal).

10:00
1 Scoop Whey
1/2 Tbs Peanut Butter
20g Oatmeal
2 Fish Oil
10g Almonds
(324/14/20/30)

Fine.

12:30 (pre-workout)
6 Egg Whites
85g Lettuce
1/2 Scoop Whey
4 ounces brown rice
(302/2/33/35)

I would add more carbs here - pre-workout you want the energy.

2:30 PWO
1.5 Scoop Whey
1 Cup Blueberries
50g Oatmeal
(437/5.5/56/43)

Good... Although I would increase carbs slightly here too.

4:00
1/2 can tuna
52g Oatmeal
1/2 whey
(328/4/36/36)

Have the whole can tuna and ditch the whey.
Add vegetables and fats.

7:00
1 Chicken Breast
60g whole wheat pasta
2 fish oil caps
85g lettuce
170g frozen brocolli
(343/3.8/30/48)

Add fats.
Don't measure the vegetables.
Protein probably slightly high...

10:00
1/2 can tuna
2 fish oil caps
15g walnuts
1 yogurt
1 salmon fillet
(358/18/3/41)

Pretty good - but you could ditch the tuna can and just go for the salmon (increase if you need more protein) then take those fish oils and use then in your earlier meals if required.

TOTALS 2457 calories/53g fat/218g carbs/274g protein

As I said - protein a little high, you could get away with 230-250g at your size. I would also increase fats and carbs.

Totals look ok to start with too - but it depends on what you are eating for maintainence.

THANKS A LOT GUYS[/QUOTE]

 

[ddawg]

BF%?
How active are you in your daily life?
Well, when I start cutting I'll be in school so walking around campus as well as the cardio I"ll be doing.

What intake are you eating now? And are you planning on doing 2 weeks maintainence before you start cutting?
Well I plan on finishing up my bulk right now until I reach 185....I think I might of posted that I was already 185 but I'm not there yet. I was just planning my cut for when I reach 185. Right now I am eating about 3175 calories a day and it's about 50%carbs/30protein/20fat. I am definitely planning on reducing gradyally before I hit my cut numbers.


Some of my meals I'll have to have protein drinks because I'll be consuming them during class so I can't really start pulling out food containers and eating so any suggestions on good balanced protein shakes?

 

[Emma-Leigh]

any suggestions on good balanced protein shakes?

I used to pull out food and eat it...

But if not:
fruit
rolled oats
skim milk or ff/sf yoghurts
cottage cheese or a protein powder blend (or whey if you must)
PB/nut butter or olive oil/flax oil/walnut oil

eg -
0.5 cup berries (40 cals, 10g carb)
0.5 cups rolled oats (150 cals, 27g carb, 5g protein, 2.5g fat)
1 cup skim milk (86 cals, 12g carbs, 8g protein)
1 scoop protein powder (~100 cals, 25g protein)
1 tbs P.butter (~100 cals, 1g carb, 2g protein, 9g fats)
TOTAL = 476 cals, 50g carbs, 40g protein, 11.5g fat

You could also make soup (blend up any of the following into a thick soup and keep it in the fridge then heat some up, put it in a flask and take that):
Cook up onion and garlic with olive oil (measure oil to include in macro content)
Broccoli, cauliflower, celery, green beans etc.
chick peas, kidney beans, lentils etc.
sweet potato, yam and/or pumpkin
Add spices/flavour eg: low salt vege stock, black pepper, herbs...
Then add some protein (there are special egg white powders you can use or else, add some hard-boiled eggs or even some cooked chicken).