CUTTING DIET MADE EASY...

[BigAndy69]

I am posting a diet that I've developped after 2 months of dieting. I have made modifications, I use 1.6g of protein for the first three days, but less carbs on day 6(2.2), and day 4-5, (0.9)

Now I am 188, and I am using adipo.

The fat intake is a little off, but you should eat 11-12 cals X bodyweight in lbs, depending how active you are, or if you are on gear.

<<This is an email I wrote for someone that was 165 lbs and 10% BF. You can change the values to suit your weight. You should obviously be eating 5-7 times a day. Don't stay more than 12 weeks on this diet. I am currently using a modified version of it, and I went from a fat 202lbs to pretty solid 191 lbs with no fat burner in about 5 weeks, and actual muscle gain. I have to tell you that when I started I had not been in the gym for 7 months because of a rotator cuff injury.

Here is the diet:

Alright, 165lbs and you wanna cut: it's gonna be hard. In your case at 10%, you need to count every gram of food you take in. How old are you by the way?

Day1-Day3: 165 X 0.4g of carbs: 66g of carbs
165 X 1.75g of protein: 288g of protein
33g of fat.

Day4-Day5: 165 X 1g of carbs: 165g of carbs
165 X 1.3g of protein: 215g of protein
35g of fat.

Day6 : 165 X 3g of carbs: 495g of carbs
165 X 1g of protein: 165g of protein
42g of fat.

Day7: 165 X 1g of carbs: 165g of carbs
165 X 1.3g of protein: 215g of protein
35g of fat.

Day 7 should be a repeat of the cycle, but I am pretty lazy so I just go back to a day4-day5 type diet. Unless you feel that your muscles are flat, repeat Day1 on Day7. If you feel really flat and feel that you are losing muscle, cut Day1-Day3 to only 2 days and Day7 would be a repeat of the cycle, get it? On those low carb days 60% your carbs should be consumed post-workout, so 40g in your case. Split everything in 6 meals plus a post workout drink.>>

 

[Liberator]

Thanks for posting this

I was looking for some good information on a cutting diet myself.

Cheers!

 

[blood_drinker]

Big andy, whatup man, i understand the reason behind the carb cycling, but could you explain why the protein amounts fluctuate just as much?
Is there a certain ratio for proteins:carbs that must be kept? WHy not keep protein the same?

All in all, could you go behind the whole THEORY or better yet, the REASON behind the diet\?

thanks, thatd be appreciated

 

[BigAndy69]

Well, the caloric intake is what fluctuates more than anything else. The first three days, caloric intake is set at 10.75 cals per lb of bodyweight. The next 2 days, it is set at 11.5. Carb-up is at 20 cals per lb of body weight to speed up your metabolism. Sunday or Day7 should really be a repeat of the cycle, but I just don't have the discipline. So I eat less at carb-up and repeat a moderate 11.5 cals day on sunday.

Basically, you don't keep the protein the same because you need to keep your calories in check, more than anything else.

BTW, the fat for the 165 lbs guy is off, it should be 20% of total calories.

 

[NJstacked]

BigAndy, I like the diet alot, but wouldnt it make alot of sense to train on the days carb intake is higher and not so depleted..

 

[BigAndy69]

NJstacked, the only concern should be cardio. Some people will lose muscle doing cardio and others will not. when carbs are really low, insulin is suppressed and, how do I put this, fat stores kind of "open up". This is why it is better to do low intensity cardio for a long time on those low carb days. When you eat more carbs cardio must be increased but for shorter periods of time to burn more calories.

Training heavy is going to be challenging the first 2 weeks or so because your body is adapting to using protein as its main source of fuel.

The only time you absolutely shouldn't do cardio is carb-up day. You need those calories.

There is this misconception that finding the right diet is easy its not. You can't simply say, I'll follow this and It will work for me. I constantly make changes. For example, I have increase my protein intake to 1.7 instead of 1.6 and I have decreased cardio. You need to keep making adjustments until you get it right.

Some ppl will feel that there muscles get flat during the third day. If so, decrease the day1-day3 to only 2 days, also making Day6 a repeat of the cycle.

This diet is excellent for use with gear by the way.

 

[NJstacked]

BigAndy, I appreciate all of your knowledge and help...However if you could anser one more question I would greatly appreciate it...I workout Chest-Monday, Back Tues, shoulders Wednesday, Legs Thurs, Arms Friday,,,When Should my DAY 1 part of the diet start....I feel like the carb loading day should be the day before i start my Chest day or on the chest day...How do you train around this type of diet...????THANKS, NJSTACKED

 

[JB3]

Originally posted by BigAndy69:
Training heavy is going to be challenging the first 2 weeks or so because your body is adapting to using protein as its main source of fuel.

Whoa. You mean, your body is adapting to utilizing ketones as energy, not protein, right? Burning protein is exactly what we don't want. This is not a ketogenic diet, however, so maybe you can explain.

I respect your option and experience, but could you explain something for me... Why the carb cycling?

 

[BigAndy69]

Well, I am sorry to everyone who I have deceived. This is my second week with stict adherence to this terribly insane diet. What was I thinking, only an insane son of a bitch would go on 0.4g of carbs for 3 days in a row. The first 2 days were great, I wasn't flat or that tired. Today I feel like total shit. Why you ask? Because I was training 9 times a week. That's right NINE times a week. I went from 188 to 183 but I seem to have lost some muscle.

It takes a big man to admit to being wrong. I was wrong. Unless you don't do much cardio(I was doing cardio 4 times a week), or you are on gear, this diet is impossible to follow for more than 2 weeks without taking someone's head off, and without your muscles going flat.

These are the modifications I am making:

First week:
-day1-day3: first phase
-day4-day5: second phase
-day6: third phase
-You Must repeat the cycle(first phase) on day 7

Second week to end:
-day1-day2: first phase
-day3-day4: second phase
-day5: third phase
-You Must repeat the cycle(first phase) on day 6

NJstacked: On those low calorie days, you need to eat most of your carbs post workout. Today I trained arms on 31g of carbs. Post workout I took in 45g of carbs. Keep training the way you do, just cycle your food intake. Cardio is what you should be concerned with.

It's hard to train on low calories but it is very possible to train hard with an eca stack. You just feel like shit after the workout.

JB3, When calories are lowered, the body looks for another source of fuel. It can be the glucose in your muscles, that's what we don't want. When you decrease the carbs so much, the body will use the excess(1.75g) protein as fuel. If you eat 1.75g of protein per lb of bodyweight, you have enough for the muscles and for fuel.

This is a shock diet, this is why we cycle carbs, your body never knows what to expect.

I'm sorry If I am not giving you complete answer, but I am extremely tired right.

I will post my exact diet later.

 

[BigAndy69]

I forgot to add that for the record, I don't know jack shit about keto diets. Everyone that I know who've tried did not hold their coditions after coming off.

 

[MS]

Well I find this an intersting thread, and am grateful to BigAndy69 for admitting when and where things aren't working for him. I gave his original post only a brief read through because my gut reaction is "there's nothing simple about a diet where you have to constantly change what you eat every few days". My gut reaction is still the same. KISS means 'keep it simple stupid' and what BigAndy has showed us is that every one of us is different and you can't necessarily take a diet off the shelf (or off the web) and guarantee that it will work for YOU.

 

[JB3]

Originally posted by BigAndy69:
JB3, When calories are lowered, the body looks for another source of fuel. It can be the glucose in your muscles, that's what we don't want. When you decrease the carbs so much, the body will use the excess(1.75g) protein as fuel. If you eat 1.75g of protein per lb of bodyweight, you have enough for the muscles and for fuel.

BigAndy,

Much respect, but why not just keep carbs a little higher and protein a little lower? Planning on using protein for fuel is a very bad idea, imo. Carbs taste better and are much cheaper. Eating more carbs will also keep you from feeling like shit all the time.

This is why I don't understand those insanely high protein diets. Unless you're on gear, an intake of more than 1g/lb is not needed. You'll simply be using the excess as an expensive fuel source or storing it as fat.

Peace

[This message has been edited by JB3 (edited April 25, 2001).]

 

[BigAndy69]

Yes, JB3, you are right in what you said. However, there are only a few ways to diet(excluding keto). Overall you need to lower calories either by lowering carbs or fat intake, or doing cardio.

I agree that lowering carbs to that level is very tough, and I hate it. But I dieted for 6 weeks using the 0.8-1g of carbs and 1.5-1.3g of protein. I did lots of cardio and got good results the first 5 weeks. The body gets use to this type of diet VERY easily. That's why I now use shock dieting, you're body will never know what you are doing next. Low calories a couple of days, followed by moderate calories, and just when it thinks you are going to revert back to low calories, you jack-up the carbs and lower protein.

This diet is for people that have plateaued(sp) and their bodies will quit losing fat. It can also be used as a "quick" weight loss diet. Because of it's extreme in nature and potentially catabolic it is better suited for use with gear or at least an EC stack, and you must keep a close eye on your muscles. For most ppl this will actually promote lean muscle GAIN, because their bodies are not accustomed to this type of eating.

I did not pull this diet out from thin air, it is a precontest diet that I have modified. Some precontest BB use a more extreme version of this diet.

"This is why I don't understand those insanely high protein diets. Unless you're on gear, an intake of more than 1g/lb is no needed. You'll simply be using the excess as an expensive fuel source or storing it as fat."

This is not an insanely high protein diet, remember that to lose high amounts of fat you need to lower carbohydrates drastically. Protein intake must be kept very high, much higher than the 1g/lb used for bulking.

Of course this diet would be completely worthless to obese individuals, but a highly trained bodybuilder(most ppl that call themselves bb anyway), it is the safest way to high fat loss. Simple diets just won't cut it for some ppl anymore.

 

[JB3]

"...and just when [your body] thinks you are going to revert back to low calories, you jack-up the carbs and lower protein."

Can your body really anticipate this sort of thing?

"This is not an insanely high protein diet, remember that to lose high amounts of fat you need to lower carbohydrates drastically."

I disagree, but that's my opinion.

"Protein intake must be kept very high, much higher than the 1g/lb used for bulking."

Again, I disagree... unless juicing.


I have never competed or used a pre-comp diet, so really don't have any experience with such a specific diet.

Peace

 

[BigAndy69]

I think we've pretty much argued our points, and we still disagree, that's okay.

I think what you are failing to understand that this is a CUTTING diet. Although, it can be used for fast fat loss, it is different than a simple fat loss diet.

Maybe someone with some experience can express their opinion on the subject of increasing protein intake while dieting to hold off muscle loss.

 

[BigAndy69]

I just remembered that I said I was going to post my exact diet:

********Morning******Afternoon*
Mon: **Cardio*********Back****
Tues: **Chest******************
Wed: **Cardio*********Arms****
Thurs:**Abs/cardio*************
Fri: **Cardio*****Delts/Rot.Cuff
Sat: *************************
Sun: ***Legs/light total body pumping session***

Phase1:

7am: 1 adipo
7:30: Workout

8:30:

P:40g
C:8g
F:6g

11:00: 1 adipo

11:30: P:40 C:8 F:4

1:30: P:40 C:8 F:4

3:00: 1 adipo

3:30: P:60 C:5 F:6

4:30: Workout

5:30: P:25 C:45 F:2

6:00: P:70 C:3 F:10

8:30: P:45 C:2 F:10

*Note tues I have most of my carbs at breakfest.*

Phase 2

7am: 1 adipo
7:30: cardio(1L of H20)

8:30: Workout

P:25g
C:50g
F:6g

11:00: 1 adipo

11:30: P:30 C:19 F:4

1:30: P:22 C:21 F:4

3:00: 1 adipo

3:30: P:40 C:35 F:6

4:30: Workout

5:30: P:30 C:65 F:2

6:00: P:60 C:3 F:10

8:30: P:35 C:2 F:10

Phase 3

440g of carbs
185g of protein
60g of fat.(Got a little lazy!)

I drink 4-5 liters of water a day
2g of vitamin C
4-8g of Metamucil

I am cutting back on some cardio now, but I haven't made up my mind yet.

 

[kbrown]

BigAndy, what kind of diet would you recommend for the more "obese" folk out there (like myself)
I'm 6'0 and I weigh 230.

The diet that you are suggesting wouldn't be one that you would recommend, correct? How about the Ketogenic Diet by Lyle McDonald? You said that people you know who have used this diet didn't have lasting results?

Any suggestions would be appreciated, thanks

KEB

 

[Rockaho]

It don't make a ratts rear what diet you go on or how much you lose, if you go back to eating like a freaking pig after you metabolism has slowed down your gonna gain it back with avengance. If you want to keep it off you must stay on a diet. Diet doesn't always mean cutting calories, it does however mean eating correctly.

 

[kbrown]

I would like to learn how to eat correctly.

 

[cozmokramer]

I find that atkins does the job for me... just no carbs and I get pretty cut up!

 

[TAURIUS]

Good Info

Thanks

 

[cozmokramer]

you are welcome

 

[BigAndy69]

Bump for hypnotica... and whoever else wants to see it.

 

[HumanShell]

BigAndy, how many adipo capsules are you taking per day?


**EDIT**

I just saw you're using 3 per day. My bad.

 

[BigAndy69]

6 days a week (looking back 5 days would have been enough),

1-2 pills in the morning, and 2 more pills split in two servings. On rest days, only 1 or 2 pills a day.

When I took over 4 pills the side effects seriously increased.

 

[HumanShell]

Yeah, Adipo are some potent pills as far as ephedrine is concerned. 25mg Ephedrine/100mg caffeine per pill, but for only $20 for 180, it's one of the best deals. I think the most potent pill I have come across so far are the Yellow Jackets made by the same company that does Stacker 2. The JY contain 300mg caffeine, and 25mg ephedrine.

 

[Anabolicum Mister]

Adipo contains norephedrine, which is different from ephedrine. I do not get any jitters on 6 Adipo/day.

 

[BigAndy69]

I did not have any problems with the jitters. At 5 pills a day, I would be pissed off all the time, and I was getting chest pains like someone was stabbing me in the heart.