please help me plan my CUT.

[CRounder99]

I’m 6’0-6’1
220 lbs.
Not sure on Bodyfat %, but I think it’s around 18+

I just finished a bulking cycle and put on a lot of good mass, but also quite a bit of fat. I’m ready to start a cutter in about a month or so and I’m prepared to do whatever it takes… (i.e. I don’t care to eat the same thing every day for 10 weeks,) lol. Can you guys give me some advice on the diet section? I know fitday.com is wonderful but for my stats what do my breakdown of protein/carbs/fats need to be? I don’t know how many calories I’ve been eating for the last few months of bulking but I know I don’t want to jump down to 2500 calories to start off with because I really want to keep my mass. So I was thinking of starting around 3200-3500 and decreasing 200 calories a week, how does that sound? I need to get down to 1800 cals or so a day? Help guys!!

I’m also going to run a cycle through this. Possibly some tren A and winny but not sure yet. But I know DIET is the KEY so I want to make sure I’ve got it down pat. I want to make all my meals before hand and eat around 7 times a day to keep my metabolism up and be prepared. What do you guys think?

 

[CRounder99]

Anyone?

 

[CRounder99]

My BMR is 3017.905 so what if i started the diet off around 3100 calaories and dropped 150-200 a week until I got down around 1900 or so?

 

[odoyal rulez]

Look up the crumbcake diet man...it rocks and works. Maybe try full body workouts (bench/dead.squat) on Mon/Wed/Fri..and lots of cardio on Tues/Thurs/Sat..

 

[CRounder99]

bumppp

 

[Jimbo15]

I like the full body workouts to burn fat. Keep your protein up to help keep mass. When cutting cals enough to burn the kinda fat you want to, you will end up loosing muscle. Egg whites, high fiber green veggies, chicken breasts, nf cottage cheese. I've got a whole diet written up if you're interested. 2600 cals, 220 grms protein. It would have to be adjusted a bit for cutting. But would be fairly easy.

 

[Kabeetz]

Dude... u got your bmr... u're gonna start above it and gradually cut.... sounds smart to me. There is no need to down to or go below maintenance calories... which will be around 2100. Unless u're dialing in for a show... you just don't need to deplete your body to the point where you're only taking in 1900 cals a day, especially if you're planning on retaining mass.

I don't know how aas plays into that... either it could support your muscle and allow u to go extra low calorically, or it could burn fat so easily that it is unnecessary to go that low, or both. You'll have to figure that part out, but knowing how what u take works is essential to your cut planning.

As for food, 40/30/30 p/c/f is fine, and/or take away from carbs and add a little to p and f. Time your carbs so that u're not eating any after the early afternoon (unless its post workout), try to only eat 2 out of the 3 macros at one meal (p and f or p and c not p f and c at once, except for maybe at breakfast or when u know u're gonna have a large gap before the next meal) (JPT suggested that to me and its been very effective).

Use fitday, because it not only helps u pre-plan but more importantly, if u kind of plan as u go, it tells u what u need to eat more of next or what u need to keep away from next. Good stuff.

Sounds like you're gonna have a great cut.

 

[CRounder99]

I like the full body workouts to burn fat. Keep your protein up to help keep mass. When cutting cals enough to burn the kinda fat you want to, you will end up loosing muscle. Egg whites, high fiber green veggies, chicken breasts, nf cottage cheese. I've got a whole diet written up if you're interested. 2600 cals, 220 grms protein. It would have to be adjusted a bit for cutting. But would be fairly easy.

Sure I'd love to see it...

Can anyone post up an example of a day or two meal plan-out that you know of or are currently on?

 

[CRounder99]

Bump for help planning a daily meal plan.

I want to cut out carbs after 5 pm, can anyone help?

 

[Jimbo15]

Sure I'd love to see it...

Can anyone post up an example of a day or two meal plan-out that you know of or are currently on?

I'll have to find it and get it typed up. Should have time to do that for ya today or tomorrow. Didn't want you to think I forgot about ya.

 

[odoyal rulez]

0730 Protein Shake

1030 6 eggs

1330 4 oz Round Steak, 2 Cups Veggies

1600 4 oz Round Steak, 2 Cups Veggies

1900 3.5 Servings Tuna

2230 6 eggs

0000 1 Cup Cottage Cheese

Totals 2060 Calories 58 Carbs 14 Fiber 88 Fat 246 Protein 1 Gallon Water

 

[CRounder99]

0730 Protein Shake

1030 6 eggs

1330 4 oz Round Steak, 2 Cups Veggies

1600 4 oz Round Steak, 2 Cups Veggies

1900 3.5 Servings Tuna

2230 6 eggs

0000 1 Cup Cottage Cheese

Totals 2060 Calories 58 Carbs 14 Fiber 88 Fat 246 Protein 1 Gallon Water

Thanks! I might build off this, I need more than 2060 calories to start with but I hope to get down around this or maybe 18-1900 and level off.

 

[SgtSlaughter]

ramping the calories down is a good idea... though I don't do it, i just kinda start eating healthy one day, lol.

40/30/30 is a good start for ratios on Fitday to come out to... plug in ur foods as u know

I'll post a clean food list.. mix and match meat, veggies, good carbs, good fats ect from it...

 

[CRounder99]

Thanks Sarge. I am so ready to begin this cutting diet. I want to stack it in with Tren/Test 6-7 weeker. I'm excited. I was bracing to just eat the same thing every day for 7-8 weeks, which I have the willpower to do, it would just suck.

 

[SgtSlaughter]

Thanks Sarge. I am so ready to begin this cutting diet. I want to stack it in with Tren/Test 6-7 weeker. I'm excited. I was bracing to just eat the same thing every day for 7-8 weeks, which I have the willpower to do, it would just suck.

Don't eat the same thing day in and day out... not really good for our bodys (long term of course, short term you don't have to suffer through it mentally) we don't get all the nutrients we need.

Here's the grocery list of clean foods

sugar-free low carb protein powder
lean beef
chicken breast
turkey breast
fresh fish
canned tuna
canned salmon
eggs
cottage cheese
hard cheese
sweet potatoes
yams
long grain brown rice
old fashioned oats
steel cut oats
eggplant
squash
romaine lettuce
spinach
asparagus
avocado
broccoli
brussels sprouts
cabbage
cauliflower
cucumbers
celery
peppers (any color)
mushrooms
string beans
zucchini
apples
bananas
fresh or frozen (w/o syrup) berries
peaches
grapefruit
olive oil
safflower oil
flax seed oil
walnut oil
almonds
walnuts
natural sugar-free peanut butter
cashews (raw)
pistachios (raw, insides only)
pears
tomatoes
hard cheese
Chick peas
Sweet Potato
Kidney beans
Almond butter
Mustard greens
Kale
Oranges
Apricots
Ezekiel Bread
Egg Beaters/Liquid egg whites

FIBROUS VEGETABLES

Alfalfa Sprouts
Artichoke Hearts
Arugula
Asparagus
Bamboo Shoots
Bean Sprouts
Beet Greens
Bock Choy
Broccoli
Brussels Sprouts
Cabbage
Cauliflower
Celery
Celery Root
Chard
Chicory
Chives
Collard Greens
Cucumber
Dandelion Greens
Eggplant
Endive
Escarole
Fennel
Hearts of Palm
Jicama
Kale
Kohlrabi
Leeks
Lettuce
Mache
Millie lettuce
Mushrooms
Okra
Onion
Parsley
Peppers
Pumpkin
Radicchio
Radishes
Rhubarb
Sauerkraut
Scallions
Snow Pea Pods
Sorrel
Spaghetti Squash
Spinach
String beans
Summer Squash
Turnips
Water Chestnuts
Wax beans
Zucchini

 

[CRounder99]

Thank you kind sir!

 

[Jimbo15]

I haven't been able to find the diet yet, i'll keep lookin and let u know asap. sorry this is taking so long. i know it is in one of my notebooks, just not sure which one

 

[CRounder99]

it's cool man, no rush

 

[Jimbo15]

it's cool man, no rush

I've got it on the computer, but the file is too large to upload. send me your email address and i'll email it to you.

 

[looking to lean]

Bump for help planning a daily meal plan.

I want to cut out carbs after 5 pm, can anyone help?

This is one of my off day's meal plans. Im cutting right now, but adding muscle.

9:00 AM 5 Egg Whites
1 Whole Egg
Fat Free Swiss Cheese
1tblsp olive oil
2 Slices Low Fat Ham (or chicken or turkey)

11:30 AM 6oz White Meat Deli Turkey
2 slices Low Fat Whole Wheat Bread
1 Med ( 4oz ) Sweet Potato - Baked
10-15 Almonds


2:30 PM 6oz Low Fat Yogurt
Whey Protein - 2 Scoops
Prepared with 12oz Skim Milk


5:30 PM Apple
2 Tbsp Peanut Butter
Whey Protein - 2 Scoops
Prepared with 12oz Skim Milk


8:00 PM Chicken and Shrimp Shishkabob
3oz Grilled Chicken
3oz Grilled Shrimp
1 Cup Sliced Grilled Vegetables
1 Tbsp Olive Oil
2 Cups Green Salad or Green Vegetables

Cals 2406
Fat 65
Carbs 177.8
Protein 275.8


i have my whole week planned out if you would like to see it, PM

 

[CRounder99]

oh, and i hate eggs. i dont know why but they make me want to puke...good substitute besides oats (which i plan to through in there) in the mornings?

 

[CRounder99]

and green beans? fibrous veggie?

 

[DJLegacy2k1]

si.....yes.

Learn to eat eggs...I used to almost gag on them...but now i get the box carton egg whites and such...make them nice and flat like a pancake so they aren't to fluffy, put some salt and pepper on them, and i can eat them fine now. Try mixing in some butter, or cheese or something.

And the yes was abotu the green beans.

 

[CRounder99]

Here's my 8 week breakdown...
Running this diet concurrent with 8 weeks of 50mg Tren Ace ED and 200-250mg Test Prop 2x week

Week 1 2800 cals
Week 2 2600 cals
Week 3 2400 cals
Week 4 2200 cals
Week 5 2000 cals
Week 6 2000 cals
Week 7 1800 cals
Week 8 1800 cals

 

[CRounder99]

I might need to stretch it to 10 weeks, we'll see. Would you rec staying at 1800 if I do? I don't really want to go lower.

 

[DJLegacy2k1]

1800 should be fine....youll have to adjust as the time comes.

 

[CRounder99]

Alright guys, I've gotten this setup right now and I know it needs work because it's only 2000 cals. I need around 2500-2800. Any suggestions on what to add would be GREAT. Also please critique what I've got so far.

Meal 1
2 Scoops Whey
1 Cup Oats

Meal 2
4 Eggs

Meal 3
2 Scoops Whey

Meal 4
4 oz. Extra Lean Ground Turkey
1 Cup Italian Cut Green Beans

Meal 5
5oz. Tuna in Water

Meal 6
4 oz. Extra Lean Turkey
1 Cup Italian Cut Green Beans
2 Tbsp. Natural Smuckers PB

Meal 7
1 Cup Cottage Cheese

Breakdown:

Cals: 2000
Pro: 50% (243)
Carbs: 21% (100)
Fat: 30% (64)


Ehh??

 

[CRounder99]

Oh, by the way...I plan to be running this diet for 8-10 weeks or until I'm satisfied...

I'm going to be running Tren Ace 50mg ED x 8 weeks
&
Test Prop 500 mg 2x week for 8 weeks...

 

[CRounder99]

??