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 Elite Fitness Bodybuilding, Anabolics, Diet, Life Extension, Wellness, Supplements, and Training Boards
 Diet Discussion Board
 Need a Cut Diet, Does mine sound ok?
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| Author | Topic: Need a Cut Diet, Does mine sound ok? | ||
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Novice 
Posts: 2 |
Hello all... I'm a 19 yr old male, 153 lbs, 5'9". This is my workout schedule. I have been on it for about 4 weeks now. Mon- Chest and Tris I max bench 155 lbs. I max curl about 80 lbs on the preacher. I use a leg machine, pressing about 115 lbs on incline slope. I run 6 days a week, 2 miles, at a pace keeping my heartrate around 145 bpm. My diet: Breakfast- 4-5 eggs scambled. Maybe a cup of yogurt, 2 slices of wheat toast with butter. Lunch- Tuna Sandwich or 2 Boca (veggie) burgers on one english muffin. Dinner- Usually after my workout and run. I down a myoplex lite shake, possibly pasta. If not pasta, again, 2 Boca burgers, each with 2 slices of wheat bread. With every meal I drink a glass of milk (skim) or oj with a scoop of whey or soy protein powder mixed in. Also, as hunger hits, I may have a myoplex lite bar. I also take 2 ripped fuel caps in the morning. One before my workout. One before my running. And 1-2 before another meal of the day. I am trying to cut up, I have fat on my stomach and love handles, not much, but it bothers me. Please offer some advice.    | ||
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Elite Bodybuilder 
Posts: 1037 |
Welcome to the board DaveNY. There are several things about your diet that are noy very good. The first is (assuming you're male) that at 5'9" and 153 lbs the last thing on this earth you should be doing is going on a weight-loss diet! But aside from that, you need to do a lot more research/reading on effective fat-loss diets. In general you need to eat more often, but smaller meals. You need to get rid of your starchy carbs in the evening. You should should choose a diet and stick to it. By a diet, I mean either a low fat, high protein diet, or a high fat, almost zero carb diet ( look up CKD or Anabolic diet to begin with). The worst thing you can do is to mix lots of carbs with lots of fat. For instance "Breakfast- 4-5 eggs scrambled. Maybe a cup of yogurt, 2 slices of wheat toast with butter" is not a good breakfast choice for someone trying to ditch their love handles. One other thing that is worth thinking about is your weight training. Most guys seem to conveniently forget that their legs are almost half their body. You've only got one day dedicated to leg training. Perhaps, instead of having a whole session dedicated to biceps, you could try training biceps with back on Wednesdays. Train Quads on Tuesdays and calves and hamstrings on Fridays. This is just one possible training split, but the point is that one session to train quads, calves AND hamstrings is probably not enough. There's nothing sillier looking than a guy with big biceps and chicken legs! Good luck with your diet.  | ||
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Novice
Posts: 2 |
Thanks for the advice, friend. I only want to get smaller, I'm kinda confused about working out. This is the first time in my life where I have been quite serious about lifting. I just want to get rid of fat I have on my lower body, and sadly I also have fat on my chest, puffy nipples, and I may have to have surgery to get those to go away. Ok, I looked into that CKD. I think I would feel much safer using that diet method than a no-carb diet. My questions are: 1) When I go off that diet, how do I get off and not see all the body fat come back? 2) I have no clue what my bf% is, how do I estimate without going to my doctor? 3) Must I do the workout associated with it? I like my workout now, and I'd be willing to try your suggestions about the legs, but I dunno if I am ready to do the multiple body parts mon-tues, legs thurs, and cycle mon-tues on friday. Also one thing I was wondering about. My protein intake daily is about 100-150 grams. Is that too much? Am I just peeing out what I don't need or am I getting fat from it. One more thing...I thought I was supposed to eat carbs, like pasta, after I got home from the gym. What's the deal with that? Thanks for your help. | ||
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Elite Bodybuilder
Posts: 1037 |
First of all, when I said choose a diet and stick to it, I mean that exactly. Don't start a CKD diet if you're not willing to follow it to the letter in terms of diet and training. You're better off with a high protein, medium carb and low fat diet in that case. Pasta after your workout if fine if you're trying to gain weight, but not so good for losing fat. And 150 grams of protein is not too much. I'm your weight and when I'm trying to lose fat I eat around 200 grams of protein, 200 grams of carbs (100 grams of starchy and 100 grams of fibrous vegetable carbs) and minimal fat (maybe 20 grams). I divide this over 6 meals spread evenly throughout the day, with the starchy carbs consumed in the first 3 meals of the day, and the veggies in the last 3 meals. I do 45-60 minutes of cardio first thing in the morning, and weight train 5 days per week. As for post workout nutrition if you workout before going to bed, I'm going to plagerize a recent post from MR BMJ on the women's board:
Try eating something to slow down absorption by using a slow acting carb with a slow acting protein. To ensure you get enough carbs after your workout for your muscles, try consuming some liquid carbs I imagine a salad with chicken and an apple would work too. A little dietary fat may not hurt either. There's no easy way to estimate bodyfat. The method I prefer is to get some skin-fold calipers and just keep track of 5 or six skinfolds. This won't tell you much about your %bodyfat, but it will help you monitor your fat-loss efforts. If the skinfolds decrease then you're losing fat, if they increase or stay the same then you need to adjust your diet and training. |
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