Cutting Help

[Wetback16]

I just finished a bulking cycle of which I put on a good 15lbs of muscle. I am 181 lbs now but with a little flab around my stomach but absolutely nowhere else. I am pretty cut all over. I lift heavy on all my days and have just incorporated 4 days of cardio at a low intensity for 30 minutes each session. I have 6 egg whites, 3 scoops of whey protein, yogurt, 2 cups of oatmeal, can of tuna, 2 glass of low fat milk every day. Then I have my lunch and dinner on top of that which is usually chicen, fish or steak. I also have a fruit or two with all my meals. I eat 6 small meals a day. Does anyone have any advice on how I can lose the flab to get my abs to show more? Is what I am doing right? I dont want to lose all my hard earned muscle so if anyone can help please share? Thanks alot

 

[Millie]

Post your diet meal by meal. This way people can give specific suggestion as to what you need to change.

I don't see any EFA's in the daily food intake you have posted.

 

[PinkPanther]

I'd cut out some if not all of the fruit for cutting...

 

[Wetback16]

Ok here it is

6:30am - 1.5 scoop of whey protein with cup of low fat 2% milk, half banana
usually a bowl of honey nut cheerios

9:30am - 2 cups of oatmeal, 6 egg whites, 1-2 fruits

12:00pm - Either chicken or tuna, with a fruit or two and sometimes
vegetables

3:45pm (Pre workout meal) - can of tuna, cup of yogurt, fruit

6:30pm - usually steak, chicken or fish with vegetables or rice

9-10pm- within that range usually 1.5 scoop of whey protein with cup of low
fat 2% milk with a half of banana.


I hope this helps...if you need anything else please feel free to ask. Thanks alot.

 

[njlw226]

i see waaayyy to much fruit there. all that fructose might add to the stomach problem. i had the same issue. start taking a multi-vitamin (i use ON's Opti-Men) and drop the fruit. this way you still get all the benefits, just not the fructose.

 

[tatertoos]

I greatly induced fat loss by cutting all dairy from my diet, even skim milk. This works for most, try it and see.

I hear that some don't believe that dairy contributes to fat gain but for me it seemed to.

There seems to be plenty of room for EFA's to add in your diet, also. EFA's are crucial to any cutting plan.

 

[Wetback16]

So you think it has to do with the fruit and milk. So what would you recommend me taking my whey protein with...water? What should I eat in replace of the fruits? What does your cutting diet look like when you cut or have cut? If you have a breakdown like gave that would be great?

 

[tatertoos]

It takes some getting use to but whey is not too bad with water. Just add ice cubes and some splenda if you want, that's what I do.

My outline:
meal 1: protein/fat (solid food)
meal 2: shake/flax
meal 3: protein/fat (solid food)
meal 4: shake/flax
preworkout: 2 apples
meal 5: PWO shake/simple carbs
meal 6: protein/low gi carbs (solid food)
I also eat plenty of fibrous vege carbs throughout the day. My meals are 2.5 to 3hr apart. Your macro ratios will be based on your stats.

 

[Clean]

My optimum nutrition 100% whey tastes perfectly fine in water, I don't even notice the difference anymore. Tastes just like watered down chocolate milk.

 

[Wetback16]

What do you mean by fat and flax. I am guessing the its flax oil seed and if so how much do you take with each shake. How many cal, ect. What is the reasoning behind the whole flax thing? I am going to cut out my 2% milk and gradually cut the fruits down. Is 1-2 fruits a day ok though or just none at all? Thanks alot.

 

[Clean]

flax is liquid, which is going along with the liquid meal (protein shake). The other healthy fats (cheese, almonds, etc...) are in the solid food meal.

 

[Clean]

just take one tbsp with your shake

 

[Wetback16]

I have been reading other posts about people who are cutting as well and have another question. While cutting you shouldnt be taking too many carbs in but what is too many carbs for cutting? When should you stop taking in alot of carbs so you dont gain weight while you sleep? Is it still good to take a 50g carb 25g protein shake after your workout while cutting?

 

[mcbruiser]

knowing exactly how many grams of carbs one should consume is a bit complicated. for leaning up while maintaining or slowly gaining muscle mass, start with one to one and a half grams per pound of bodyweight and see what happens. too few carbs and you'll lose too much muscle mass. i would continue to take in the 2:1 ratio of carbs to protein pwo.

 

[Wetback16]

Ok. I weight 181 now so I am going to take in at least 181 grams of protein and 1.5g (Carbs) x 181 = 271 grams of carbs. I do four 30 minutes sessions of low intensity cardio. Usually elliptical(about 350 calories a session) I just finished my first week of cardio and didnt lose any weight...should I add 5 more minutes to each session and see what happens.

 

[Clean]

Drop most of the carbs during the day, try to use flax oil and other healthy fats. Take in the carbs after weights, such as dextrose with the protein, then more carbs such as brown rice and chicken or tuna for the meal after PWO.

 

[mcbruiser]

I think clean gives good advice especially about the efas, but don't forget that the body metabolizes carbs better earlier in the day.

also, on days where you are doing cardio only, drop the carbs down, but not on the days where you are doing intense weight training. drop all sugar except possibly pre/during/post workout depending on your preferences.

you said that you didn't lose any weight. don't focus on the numbers on the scale so much, instead check your bf regularly and use the mirror to judge.

 

[Wetback16]

I dont have a BF tester...Where and what is a good one to get? My routine is like this Mon - chest/abs/cardio, Tues - back/abs/cardio, Wed-off, Thurs - shoulders/abs/cardio, friday-bis/tris/forearms, sat-legs/cardio/abs. Is this ok for my routine. I noticed you mentioned to not take in many carbs during cardio day but I also lift on cardio day. Should I make them both seperate if so how much should I vary my carbs between lifting days and cardio days.

 

[mcbruiser]

if you don't want to separate cardio and lifting days, try to do your cardio first thing in the a.m. before breakfast. eat the bulk of your carbs post-workout, assuming you can train in the a.m. or early afternoon. if you train in the p.m. eat at least one meal with carbs post-workout.

 

[Wetback16]

So how many carbs do you recommend for a day. I am currently taking in about 180g a day. Mostly from oats, bread and recovery shake.

 

[mcbruiser]

like i said, knowing exactly how many grams of carbs one should consume is a bit complicated.

for bulking, try two to two and a half grams of carbs per pound of bodyweight. for leaning up while maintaining or slowly gaining muscle mass, start with one to one and a half grams per pound of bodyweight and see what happen. it's that too much, lower it. if you find you're losing to much muscle, add more carbs.

you need to time your carb intake properly as well. most people tend to include 1 cup (dry) oats with their first meal and include some dextrose (sugar) during and after training, but the bulk of your carbs should be eating post workout tapered off later in the day. make sense?

 

[Wetback16]

So basically have a good amount of carbs when you first wake up and then keep it moderate to low over the course of the day and then have the remaining amount of carbs after your workout. What do you recommend prior to your workout. I was thinking of just having a can of tuna and a cup of oatmeal now. I might drop the yogurt and fruit...or do you think its not smart to drop the yogurt or apple out and have it someother time in the day.