well i'm 1.5 weeks in to a cutting phase, i'm on a short and pretty intense (strict) cut, i'm planning another 1.5 weeks then i'm going to work up to maintenance again, so far i've dropped from 15.5% to 13.5%, pretty dramatic drop, but i was 12.5% about 2 months ago, the fat came on very fast due to a stupid amount of food being consumed, and thankfully i am losing it very fast now
this is pretty much what i'm eating day-in day-out:
Meal 1 - 3 egg whites on 1 slice of wholemeal toast, 1.5 scoops of ON whey in water with a splash of skim-milk, 1 cup of oats (added to protein shake), multi-vit and mineral, 1g vit c
Meal 2 - 1 can of tuna in springwater, fresh salad, wholemeal pitta, apple, vit b complex
Meal 3 - Either: 2 scoops of ON whey in water, 1 cup of oats (this is normally my pre-workout shake) OR (if i trained after breakfast, or rest/cardio day) grilled salmon fillet, 1/2 plate of brown rice and fresh salad
Meal 4 - Either: 1 chicken breast and brown rice (if post workout), OR (if i trained after breakfast, or rest/cardio day) 1 can of tuna and a handful of dry roasted nuts
Meal 5 - 1 scoop of ON whey, 150g cottage cheese, tsp of sugar-free PB, 4 fish oil caps
on training/cardio days i also have a PWO shake of whey and simple carbs
so its pretty extreme, a meal less than my last cut but i seem to be retaining muscle well right now, my last cut really dragged on, it took my about 3 months to get from 16.5% to 12.5%, pathetic!
now one of the main downfalls of my last cut was attempting to pass off simple carbs every other evening as refeed meals, lol, well it wasn't that bad but i admit i was pretty bad, like 2-3 evenings a week i'd have a huge bowl of cereal and an extra slice of toast for my PB to spread on before bed, i think it was pretty counter active, and when i totally cut that out and stuck to my diet day-in day-out the weight seemed to fall off much easier!
now i don't know whether its worth bothering or not? but i was thinking maybe this weekend on my rest day (sunday) doing a refeed/carbing up (i've heard its best to carb up on rest days, not sure if there is any truth in that)
what sort of foods would/could i add to my existing diet? would it be beneficial to do it after just 2 weeks of dieting, and then cut hard again in that 3rd week, or is it unnecessary? i was really overfeeding just prior to this cut, so maybe i won't need a refeed, or maybe i should do it at the end of my cut?
any advice would be really appriciated, as if i do it i'd like to get it right this time
this is pretty much what i'm eating day-in day-out:
Meal 1 - 3 egg whites on 1 slice of wholemeal toast, 1.5 scoops of ON whey in water with a splash of skim-milk, 1 cup of oats (added to protein shake), multi-vit and mineral, 1g vit c
Meal 2 - 1 can of tuna in springwater, fresh salad, wholemeal pitta, apple, vit b complex
Meal 3 - Either: 2 scoops of ON whey in water, 1 cup of oats (this is normally my pre-workout shake) OR (if i trained after breakfast, or rest/cardio day) grilled salmon fillet, 1/2 plate of brown rice and fresh salad
Meal 4 - Either: 1 chicken breast and brown rice (if post workout), OR (if i trained after breakfast, or rest/cardio day) 1 can of tuna and a handful of dry roasted nuts
Meal 5 - 1 scoop of ON whey, 150g cottage cheese, tsp of sugar-free PB, 4 fish oil caps
on training/cardio days i also have a PWO shake of whey and simple carbs
so its pretty extreme, a meal less than my last cut but i seem to be retaining muscle well right now, my last cut really dragged on, it took my about 3 months to get from 16.5% to 12.5%, pathetic!
now one of the main downfalls of my last cut was attempting to pass off simple carbs every other evening as refeed meals, lol, well it wasn't that bad but i admit i was pretty bad, like 2-3 evenings a week i'd have a huge bowl of cereal and an extra slice of toast for my PB to spread on before bed, i think it was pretty counter active, and when i totally cut that out and stuck to my diet day-in day-out the weight seemed to fall off much easier!
now i don't know whether its worth bothering or not? but i was thinking maybe this weekend on my rest day (sunday) doing a refeed/carbing up (i've heard its best to carb up on rest days, not sure if there is any truth in that)
what sort of foods would/could i add to my existing diet? would it be beneficial to do it after just 2 weeks of dieting, and then cut hard again in that 3rd week, or is it unnecessary? i was really overfeeding just prior to this cut, so maybe i won't need a refeed, or maybe i should do it at the end of my cut?
any advice would be really appriciated, as if i do it i'd like to get it right this time
