Proposed Cut Diet to Begin Tomorrow

[ManInBlack]

Hey everyone. I am currently 6 feet tall and roughly 210 pounds at around 15% bodyfat. I am really wanting to lean up as much as possible. I know that I should have a weigh goal in mind but I really don't. I am just going to see how it goes. I have to workout in the evening so I tried to center all of my carb intake around my workout. Basically, for those of you much more experienced than I am, I am looking to see what you guys think of it. Thanks a lot..... Below is what I would eat on the 4 days of the week that I hit the gym. On the days that I do NOT go to the gym I had planned on removing the banana, oatmeal, and pre workout supp. from the diet but wanted you all's input on that. I also have planned a Refeed day for the weekend in which I up the carbs quite a bit, lower the fat, and lower protein intake a bit. I can post if interested.

Breakfast: 1 cup egg whites
2 whole eggs
2 cups coffee with 3 tbsp. sugar free creamer

Morning Snack: 4 ounces chicken breast

Lunch: 4 ounces chicken breast
half serving of almonds

Afternoon Snack: 1 scoop optimum nutrition whey
half serving of almonds

Pre-Workout meal: 1 can albacore tuna
2 slices whole wheat bread
1 tbsp. low fat mayo
1 medium banana

30 mins before workout: 2 scoops pre workout supp.
5g creatine

Post-Workout meal: 1.5 scoops whey
3/4 cup oats
5g creatine

Dinner: 2 tilapia filets
1 serving white rice with half tbsp. light butter

Before bed: half cup nonfat cottage cheese
1 tbsp. natural peanut butter

total calories: 2200
total protein: 250 grams
total carbs: 154 grams
total fat: 68 grams

 

[sassy69]

Looks pretty good to me. Will you be doing any cardio? I'm thinking 20 min x 3 / week will probably help w/o requiring too much time.

 

[ManInBlack]

Looks pretty good to me. Will you be doing any cardio? I'm thinking 20 min x 3 / week will probably help w/o requiring too much time.

Thanks for the reply Sassy.....Cardio was actually going to be my next question. Would you suggest 20 mins 3x a week of high intensity stuff or steady pace?

Also, in regards to the Refeed, I probably won't implement it until weight loss seems to stall....does that seem right?

 

[ManInBlack]

One more thing.....Do you think cutting out the oatmeal and banana would be good for non workout days? Just to make the carbs a bit lower seeing as I won't need them as much.

And I know that dextrose is suggested by many people immediately post workout. I actually have some but opted to go with oatmeal and whey versus protein and whey just because I am cutting and didn't really want the sugar. EVEN THOUGH I know my body would soak it right up after a workout.....What are yall's opinions?

 

[sassy69]

Thanks for the reply Sassy.....Cardio was actually going to be my next question. Would you suggest 20 mins 3x a week of high intensity stuff or steady pace?

Also, in regards to the Refeed, I probably won't implement it until weight loss seems to stall....does that seem right?

Do whatever you're comfortable with - IMO either will produce results, You can experiment and see what you can do. Personally I have shitty knees and HIIT is not an option for me.

RE: Refeed - personally unless you're on a tight schedule for a competition, I think one cheat meal / week is good, but you can also run it w/o until you stall and throw it in to determine what time interval is best for your body, for this diet. There are general rules of them (e.g. 1 cheat meal / week) and then modifying those a step deeper based on how YOUR body responds.

One more thing.....Do you think cutting out the oatmeal and banana would be good for non workout days? Just to make the carbs a bit lower seeing as I won't need them as much.

I think its probably a good thing - this way you're doing a sort of carb & cal rotation that should keep things moving.

 

[ManInBlack]

Awesome, thanks for the input.

 

[ManInBlack]

Ok, another question....

I have always just weighed out my chicken after grilling it. For example, if I want four ounces of chicken I just put it on the scale, weigh out 4 ounces and then eat it.....However, there is so much debate on whether or not it should be weighed out before OR after cooking for those of us trying to get our numbers RIGHT ON THE DOT. Can anyone here shed some light on this subject?

 

[sassy69]

Ok, another question....

I have always just weighed out my chicken after grilling it. For example, if I want four ounces of chicken I just put it on the scale, weigh out 4 ounces and then eat it.....However, there is so much debate on whether or not it should be weighed out before OR after cooking for those of us trying to get our numbers RIGHT ON THE DOT. Can anyone here shed some light on this subject?

I measure to post-cooking because its not anywhere near convenient to pre-measure it. I don't get too hung up on the amount being "EXACT" (like to 3 decimal places). Chances are you err about the same amount across the board so IMO it comes out in the wash. There are enough inacurracies in all the things we try to measure (e.g. are you going to run exactly 13:20 min at a pace of 5.5 min mile and then stop completely because you calculated it will take that long to burn up x calories that you consumed earlier?) The point is more to be consistent than to be exact.

 

[ManInBlack]

That's the answer I was looking for. Thanks.

 

[GMO]

Hey everyone. I am currently 6 feet tall and roughly 210 pounds at around 15% bodyfat. I am really wanting to lean up as much as possible. I know that I should have a weigh goal in mind but I really don't. I am just going to see how it goes. I have to workout in the evening so I tried to center all of my carb intake around my workout. Basically, for those of you much more experienced than I am, I am looking to see what you guys think of it. Thanks a lot..... Below is what I would eat on the 4 days of the week that I hit the gym. On the days that I do NOT go to the gym I had planned on removing the banana, oatmeal, and pre workout supp. from the diet but wanted you all's input on that. I also have planned a Refeed day for the weekend in which I up the carbs quite a bit, lower the fat, and lower protein intake a bit. I can post if interested.

Breakfast: 1 cup egg whites
2 whole eggs
2 cups coffee with 3 tbsp. sugar free creamer

Morning Snack: 4 ounces chicken breast

Lunch: 4 ounces chicken breast
half serving of almonds

Afternoon Snack: 1 scoop optimum nutrition whey
half serving of almonds

Pre-Workout meal: 1 can albacore tuna
2 slices whole wheat bread
1 tbsp. low fat mayo
1 medium banana

30 mins before workout: 2 scoops pre workout supp.
5g creatine

Post-Workout meal: 1.5 scoops whey
3/4 cup oats
5g creatine

Dinner: 2 tilapia filets
1 serving white rice with half tbsp. light butter

Before bed: half cup nonfat cottage cheese
1 tbsp. natural peanut butter

total calories: 2200
total protein: 250 grams
total carbs: 154 grams
total fat: 68 grams

How long have you been done with PCT? You don't want to start cutting too soon my friend...

 

[ManInBlack]

How long have you been done with PCT? You don't want to start cutting too soon my friend...

A few weeks now....How long would you suggest waiting?

 

[Merkaba]

I think you should eat some veggies.

 

[ManInBlack]

Right on Merkaba, I actually made a late night trip to the grocery last night and grabbed up some spinach.

 

[sassy69]

Right on Merkaba, I actually made a late night trip to the grocery last night and grabbed up some spinach.

Green leafies are always your friend (and also your BFF - best fiber friend!). Another option, which I"ve used while on a tight keto diet (i.e no veggies) is greens powders (like Greens Plus).

 

[ManInBlack]

Thanks Sassy...Do you think a serving of spinach a day would suffice?

 

[sassy69]

Thanks Sassy...Do you think a serving of spinach a day would suffice?

Suffice for what? Keep you regular or give you sufficient nutrients? If you're only going to do one serving of spinach / day, I think you should include some powdered greens.

 

[Built]

Other low-calorie sources of fibre: broccoli and other cruciferous veggies (cabbage, kale, cauliflower, Brussels sprouts); raspberries (thawed, frozen with splenda in fat free yogurt is tasty, low in carbs and an excellent source of fiber), and if you can afford the fats - avocados. I eat one or two every day.

Don't be afraid to eat less frequently while cutting. You may find it more comfortable to eat only three or four meals a day than to spread out your feedings like you have. I would ditch the snacks entirely, and instead roll those servings into your main meals.

 

[dsl]

Don't be afraid to eat less frequently while cutting. You may find it more comfortable to eat only three or four meals a day than to spread out your feedings like you have. I would ditch the snacks entirely, and instead roll those servings into your main meals.

I agree. You're basically having 9 separate meals. That can become a pain in the ass. Personally, I like to keep it to 6 meals per day. That's 4 regular meals, plus a before and after workout meal--each consisting of a whey shake and a whole wheat bagel. And I can just eat half the bagel when it is time to lower cals, very convenient. I have used oatmeal in the past but a bagel is more convenient, also I workout on my lunch break and the microwave at work has disappeared ...

Also some steamed broccoli with a dash of lemon pepper seasoning would be a great addition to one of your meals.

 

[GMO]

A few weeks now....How long would you suggest waiting?

I always wait until my natural test returns to normal levels, so the only way to know for sure is to get blood work done. Other than that, you'd only be guessing...

If labs aren't an option for you, I would wait more than a few weeks just to be sure. The last thing you want to do is sacrifice that hard-earned muscle that cost you all that time in training and money out of your pocket.

 

[ManInBlack]

Other low-calorie sources of fibre: broccoli and other cruciferous veggies (cabbage, kale, cauliflower, Brussels sprouts); raspberries (thawed, frozen with splenda in fat free yogurt is tasty, low in carbs and an excellent source of fiber), and if you can afford the fats - avocados. I eat one or two every day.

Don't be afraid to eat less frequently while cutting. You may find it more comfortable to eat only three or four meals a day than to spread out your feedings like you have. I would ditch the snacks entirely, and instead roll those servings into your main meals.

Thanks...I have actually never done a real cut before. Since I have started lifting I have just bulked up, bulked up, bulked up. So naturally there will be some kinks to work out but thank you very much for the input in regards to less meals. I am going to post my updated diet below.

@GMO, thanks man you are always really fuckin helpful and I appreciate it. Blood work will be done for future cycles but not for this one (for a couple of reasons). I am going to take your advice and start the cut in a couple more weeks

Modified Diet:

Breaskfast: 1 cup egg whites/2 whole eggs/3tbsp. creamer with coffee/1 Fish Oil

Lunch: 8 ounces chicken/1 potato with half tbsp. ketchup/half serving almonds

Pre-Workout: 1 can tuna/1 scoop whey//2 slices wheat bread/ 1 tbsp. mayo/1 banana/1 serving spinach

30 Minutes Before Workout: 1.5 scoops C4/one scoop creatine

Post-Workout: 1.5 scoops whey/ 3/4 cup oats/1 scoop creatine

Dinner: 2 tilapia filets/1 serving rice with half tbsp. butter/1 serving spinach/half serving almonds/1 Fish Oil

Before Bed: half cup cottage cheese/1 tbsp. peanut butter

2300 calories
256g protein
185g carbs
68g fat

OFF DAYS (no banana/oatmeal/C4) *only 5g creatine on off days*
2000 calories
247g protein
116g carbs
63g fat

 

[ManInBlack]

I agree. You're basically having 9 separate meals. That can become a pain in the ass. Personally, I like to keep it to 6 meals per day. That's 4 regular meals, plus a before and after workout meal--each consisting of a whey shake and a whole wheat bagel. And I can just eat half the bagel when it is time to lower cals, very convenient. I have used oatmeal in the past but a bagel is more convenient, also I workout on my lunch break and the microwave at work has disappeared ...

Also some steamed broccoli with a dash of lemon pepper seasoning would be a great addition to one of your meals.

Right on, thanks for the reply. And yes, bagels are awesome.

 

[ManInBlack]

Suffice for what? Keep you regular or give you sufficient nutrients? If you're only going to do one serving of spinach / day, I think you should include some powdered greens.

Sorry about that, I should have been more clear. Yes, I was asking if that would suffice in regards to sufficient nutrients. I am going to have 2 servings (6 cups) of spinach a day but I still plan on picking up some other things (powdered greens possibly). Thanks for the help.