Please Cut Up Roofus

Roofus said:

Not sure exactly what you are after. But these are the breakdowns of foods I eat or might run into during a week, and my attempt at a meal plan. By the way, protein shakes are with water, and I drink lots of water.

The breakdowns are in this excel spreadsheet:
Food.xls

If you would rather me post them up then reading the xls then let me know.

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He was referring to the %'s you get from fitday

Here is an example of mine one random day

Calories Eaten Today
grams cals %total
Total: 2046
Fat: 41 369 19%
Sat: 6 52 3%
Poly: 8 74 4%
Mono: 21 186 9%
Carbs: 257 806 41%
Fiber: 56 0 0%
Protein: 201 803 41%
Alcohol: 0 0 0%

which is a VERY generic 40/40/20 <-- macros


re: water, I drink 2.5 gallons a day .. what do you consider 'alot'...

You can formulate that spreadsheet to give you the %'s I'm sure, or I can just to a little math ...

I'll have to deal with the fitday site tonight. I have some work to do now.

I drink at least 1 gallon of water a day. There are several medicals journals that have articles reguarding this, and some research is showing that drinking more than a gallon a day could be rinsing your body of some of your nutrients.

ok... post when you can... we'll be here, lol.

We eat all day... constant nutrient supply

Ok, the thing is not extremely precise as I'm sure you know, but I got it as close as is possible.

This is what I entered:
4 slices turkey, lean
2 slices wheat bread
1 cup creame of wheat
2 cups broccoli
3 chicken breasts
2 tbl kraft light mayo
2 slices mozzarella skim based cheese
2 scoops ON Whey Protein, water

This may vary slightly depending on how hungry I get throughout the day, or lack of hunger, whichever, but this is pretty close to what I eat in a given day.

The break down looks like:

Total cals: 1903
Fat: 48 grams 24%
Carbs: 94 grams 17%
Protein: 266 grams 59%

Need anything else let me know.
Thanks for the help!

p.s. Other info I don't think I answered earlier.
Yes, the Bill Star 5x5 is not a cutting routine, but I try to change my routine every 10 weeks, and like I said have been consistently in the gym since last July. DSZL and I are on another message board together and watched this routine for about a month or two and decided to give it a go the next time we changed our routine. That is pretty much the only reason I am on it. And truthfully I doubt it is really hurting me that much to do a 10 weeker strength build after months of cutting routines. I have seen my strength go through the roof in the last 8 weeks, and really knocked down a wall I had been up against several weeks prior to starting it. In my hay day, I was a highschool wrestler and very fit and lean. I'm not quite back to my past leaness, but I am stronger than I have ever been in my almost 26yrs, and I owe a great deal of that to this routine. Really, what good is it to look like an Abercrombie model if you can't back it up, right?

Also, negating gaining muscle mass, i.e. if muscle mass were to stay the same, which is unlikely, but bare with me, my calculations should put me at needing to be around 165lbs to be at 12%bf. Being at 172lbs right now, and looking to reach my goal by mid-July brings me to need to drop just over a lb a week. Considering that I will probably gain some muscle mass in the next 6 weeks, I would make a rough estimate that my realistic goal would be hitting around 167-168 in the next 6 weeks to hit 12%bf. Granted, like I said, this is definately a guesstimation.

sgtslaughter said:

Meal 1: needs more protein, eggs whites or chicken possibly
Meal 2: Ditch the bread, Ditch the mayo, Use lean turkey and eat some veggies too
Meal 3: Whey and Water (not milk, right?)?
Meal 4: 3 chicken strips = how many ounces?
Meal 5: ^^^?

Brocolli... amazing veggie, i try to eat ALOT throughout the entire day along with chicken meals.

Plug your foods into a free online tracking source like: www.fitday.com

Type your macros here once that's been done. Along with a revised meal plan if you decide to change it up a bit.

How's your water intake?? At least 1 gallon a day you should be at.

Sleeping 8+ hours a night will also help you along.

The 5x5 isn't exactly a "cutting" routine, although you can "cut" using any training regimine... my thoughts are that the 5x5 is to increase strength and power and that's not going to happen as easily on a restricted caloric intake... just a thought.

...that's my .02 cents for now. Digest at will.

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I actually saw gains while 5x5 on a cutter, but maintained while doing 3x10.

3x10 is simply more like cardio then 5x5, and is more ideal for a cutter i suppose..but I'd almost recommend switching it up every week to keep your body constantly guessing with everything

poysyn said:

I actually saw gains while 5x5 on a cutter, but maintained while doing 3x10.

3x10 is simply more like cardio then 5x5, and is more ideal for a cutter i suppose..but I'd almost recommend switching it up every week to keep your body constantly guessing with everything

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Well typically I have been doing 10 week cycles, throwing or removing an excise here and there to concentrate on a certain area or just to switch it up.

But at the moment I am on week 8 of the 5x5, which as I'm sure you know is a 10 week cycle. I don't see any reason to just not finish it up, since I'm so close to the end.
At that point I would like to concentrate on biceps, but going back to a 3x10 sounds fantastic. And I wouldn't be opposed to switching up either parts or the whole routine every week. But I feel like the 5x5 is a journey and I can't stop right before I've reached the mountain top.

poysyn said:

I actually saw gains while 5x5 on a cutter

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likewise

gains on a cutting diet isn't exactly realistic for everyone though

Roofus: Seems like you know what your doin' and are on the right track, stick with it

sgtslaughter said:

likewise

gains on a cutting diet isn't exactly realistic for everyone though

Roofus: Seems like you know what your doin' and are on the right track, stick with it

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^^Agreed ..

oh, tell DZLS I said hello & he's missed over here...

sgtslaughter said:

likewise

gains on a cutting diet isn't exactly realistic for everyone though

Roofus: Seems like you know what your doin' and are on the right track, stick with it

Click to expand...

Thanks, I try.
I just need a suppliment to cure my lust for potato chips... Was in the grocery store yesterday, and it was so hard not to buy them.