Please Scroll Down to See Forums Below
Average cutting diet (pintoca maybe?)
- Thread starter emo_boy
- Start date
KillahBee
New member
Not sure what you mean about "average" cutting diet. Different diets have different principles. I have been on a CKd with great success. It is probably lower in protein and higher in fat than some other diets. I think you have to start by looking at your calorie ins vs. calorie outs.
Exactly what people eat will depend on how much they weigh, their BF% (muscle mass), workout routine, genetics, metabolism, etc. There are too many variables to quantify a diet.
The majority of cutting diets contain ONLY clean, unprocessed food. I put together a post in the Women's Board about useful links - there are about 5 links to sample cutting diets. Yes, they are cutting diets that women used, but that shouldn't matter. Food choices remain the same regardless of gender. Even ratios can stay the same. Actual food AMOUNTS can change based off of body weight and/or BF%.
Here is the link: http://www.elitefitness.com/forum/showthread.php?t=363631
In general, a cutting diet caloric intake will be 10-12xBW. Macronutrient ratios will depend on what you like and what you respond to. I like a high protein, moderate carb and moderate fat intake.
The majority of cutting diets contain ONLY clean, unprocessed food. I put together a post in the Women's Board about useful links - there are about 5 links to sample cutting diets. Yes, they are cutting diets that women used, but that shouldn't matter. Food choices remain the same regardless of gender. Even ratios can stay the same. Actual food AMOUNTS can change based off of body weight and/or BF%.
Here is the link: http://www.elitefitness.com/forum/showthread.php?t=363631
In general, a cutting diet caloric intake will be 10-12xBW. Macronutrient ratios will depend on what you like and what you respond to. I like a high protein, moderate carb and moderate fat intake.
pintoca
New member
Killah and Daisy are right emo, any diet needs to be tailored to your needs, what you are use to eating, etc... no point in giving you a diet with a bunch of things you 1) maybe don't like or 2) you cannot find them there.
What I always suggest is:
1. Calculate your calorie expenditure (based on your current weight, body fat%)
2. calculate a diet (I can comment on some macros I know work for me) with a caloric deficit that is large enough to help you out, but not high enough to send you into starvation
3. Monitor progress weekly.
I am already in my 15th version of my diet (in 7 months), because I am always tweaking according to results.
You can take a look at the Cutting calculator I posted some time ago, it will give you an idea on what to aim for, however the specific foods, you will need to "fill in the blanks", that only you can do.
I can send you my diet, just so you can take a look at how yours could look after the homework is completed, but depending on your stats, you could actually gain weight with mine.
What I always suggest is:
1. Calculate your calorie expenditure (based on your current weight, body fat%)
2. calculate a diet (I can comment on some macros I know work for me) with a caloric deficit that is large enough to help you out, but not high enough to send you into starvation
3. Monitor progress weekly.
I am already in my 15th version of my diet (in 7 months), because I am always tweaking according to results.
You can take a look at the Cutting calculator I posted some time ago, it will give you an idea on what to aim for, however the specific foods, you will need to "fill in the blanks", that only you can do.
I can send you my diet, just so you can take a look at how yours could look after the homework is completed, but depending on your stats, you could actually gain weight with mine.
I can't say I agree with calorie calculators. Each body type is different and it is fair to say that two people who have the same amount of muscle mass may require vastly different amounts of calories due to their genetics, metabolism and activity level.
My advice would be to count the calories of what you eat over the week without a change in your body weight. This is the amount you need to maintain your body weight, so now you need to subtract 500 Cals from this amount to aim for a loss of roughly 0.5 kg a week.
Also, if you are trying to preverse lean body mass (as we all should be), your protein intake should be moderately high, probably somewhere around 30 - 40% of your daily energy intake. Fat intake should be 20 - 30% and carb intake somewhere between 30 - 50% (probably better to go above 40% if you are lifting in order to provide fuel for your workouts). These are all not set in stone obviously, but seem to produce good results from what I have read.
As has been mentioned above, food choices should be from strictly clean and naturally occuring food such as chicken breasts, tuna, salmon, lean meat, oatmeal, brown rice, potatoes, sweet potatoes, veggies, limited amounts of fruit, EFAs.
My advice would be to count the calories of what you eat over the week without a change in your body weight. This is the amount you need to maintain your body weight, so now you need to subtract 500 Cals from this amount to aim for a loss of roughly 0.5 kg a week.
Also, if you are trying to preverse lean body mass (as we all should be), your protein intake should be moderately high, probably somewhere around 30 - 40% of your daily energy intake. Fat intake should be 20 - 30% and carb intake somewhere between 30 - 50% (probably better to go above 40% if you are lifting in order to provide fuel for your workouts). These are all not set in stone obviously, but seem to produce good results from what I have read.
As has been mentioned above, food choices should be from strictly clean and naturally occuring food such as chicken breasts, tuna, salmon, lean meat, oatmeal, brown rice, potatoes, sweet potatoes, veggies, limited amounts of fruit, EFAs.
pintoca
New member
main, you are asking the wrong man for that. I have no experience whatsoever with the CKD. Plenty of people here swear for it, though. I read a bit at the beginning, before deciding it was not for me. Basically you go into ketosis (you make your body burn fat for fuel instead of sugar) for a number of days. To achieve this you will need to be close to 0 carbs, very high in fat (about 80%) and the rest protein. Some people go "Cold Turkey" while their bodies adapt... then once a week, you do a carb-refeed to pump your weights (and remain sane).
Apparently, after you get used to it, people feel good while in ketosis. Oh yeah, they sell this ketostix thingies where you can tell whether you are in ketosis or not. In my view, this takes a will of iron.
That is is more or less how it goes.
Apparently, after you get used to it, people feel good while in ketosis. Oh yeah, they sell this ketostix thingies where you can tell whether you are in ketosis or not. In my view, this takes a will of iron.
That is is more or less how it goes.
