Please help with a cutting diet!!!

[calvinIII]

I am about to start a cutting cycle very soon, and I want to know what kind of diets do you guys do when cutting.
Keto diet?
Moderately low carbs?
High protein?
My stats are:
6' 210lbs and about 12-14% bf
If you have any cycle ideas I am open for suggestion.

 

[D00fy]

The diet i am on is HIGH PROTEIN/MEDIUM CARBS/LOW FAT

so i try to get about 250 or more protein a day
100carbs on training days
30gram fat or around

not training days carbs are somewhat lower
i dont do cardio, if the diet is good i will see results like the results i got previously u have to play around with your carb intake for the day see how much u can take to get cutt

 

[diamonddiceclay]

at your weight, go with 350g a day protein and 150carbs see how that goes

 

[calvinIII]

I am trying to get as cut as possible before May and I need an example of what you guys would eat each day.

Also what type of cycle would you do to get the best results in this time frame, not a complicated cycle,but not a newbie cycle either.
Thanks for the suggestions.

 

[6 Pack Man]

Here is what an average diet looks like for me on a weight training day. If I'm feeling a little tired towards the end of the day I might bump my fat or carbs up with either peanuts or brown rice.


Meal 1 (pre workout)
1 serving of oatmeal and 1 scoop of whey protein powder
260 cals, 26g protein, 6g fat, 32g carbs

during workout I take in 2 servings of Gatorade
100 cals, 28g carbs

Post workout shake
2 scoops of whey protein and 2 scoops of dextrose w/ water
540 cals, 42g protein, 5g fat, 68g carbs

Meal 2
5 egg whites, 1 whole egg, 1 tsp of cod liver oil
300 cals, 30g protein, 10g fat, 4g carbs

Meal 3
1 can tuna in water, 1/2 tbsp of olive oil, 2 servings of green veggies (usually spinach)
300 cals, 41g protein, 8g fat, 12g carbs

meal 4
same as meal 3

meal 5
1 serving of low fat cottage cheese and 1 chicken breast
200 cals, 33g protein, 5g fat, 6g carbs

meal 6
1 serving of low fat cottage cheese and 1 tbsp of flaxseed oil
220 cals, 13g protein, 15g fat, 4g carbs


total:
2220 cals, 226g protein, 56g fat, 166g carbs



Right now I'm currently at 175 bs and 5'10. You may need more calories since you a little bigger.

 

[rez]

Here is what an average diet looks like for me on a weight training day. If I'm feeling a little tired towards the end of the day I might bump my fat or carbs up with either peanuts or brown rice.


Meal 1 (pre workout)
1 serving of oatmeal and 1 scoop of whey protein powder
260 cals, 26g protein, 6g fat, 32g carbs

during workout I take in 2 servings of Gatorade
100 cals, 28g carbs

Post workout shake
2 scoops of whey protein and 2 scoops of dextrose w/ water
540 cals, 42g protein, 5g fat, 68g carbs

Meal 2
5 egg whites, 1 whole egg, 1 tsp of cod liver oil
300 cals, 30g protein, 10g fat, 4g carbs

Meal 3
1 can tuna in water, 1/2 tbsp of olive oil, 2 servings of green veggies (usually spinach)
300 cals, 41g protein, 8g fat, 12g carbs

meal 4
same as meal 3

meal 5
1 serving of low fat cottage cheese and 1 chicken breast
200 cals, 33g protein, 5g fat, 6g carbs

meal 6
1 serving of low fat cottage cheese and 1 tbsp of flaxseed oil
220 cals, 13g protein, 15g fat, 4g carbs


total:
2220 cals, 226g protein, 56g fat, 166g carbs



Right now I'm currently at 175 bs and 5'10. You may need more calories since you a little bigger.

AWSOME DIET 6PACK...howz your progress..have u had a bftest lately?

 

[6 Pack Man]

AWSOME DIET 6PACK...howz your progress..have u had a bftest lately?

My progress is going great. All my lifts are increasing at a good rate, I have not tested my body fat, but I've been on this diet for about 3 weeks now for cutting and I can tell a big difference since I've started this diet, I'm more defined everywhere, especially in my abs. The main difference in this diet and my previous cutting diets is I really upped the carbs, instead of going low carbs, and instead of losing body fat and muscle like I do in my previous cutting diets, I'm gaining muscle and losing body fat. I'm really thinking about adding the brown rice with one of my tuna meals permanently so I can keep my carb intake close to 200g a day. By the way, once every week I'll include a carb up day where I take in around 300g of clean carbs and I'll also up my fat intake to close to 100g that day.

 

[rez]

nice 1 bro.

cottage cheese..what is 1 serve? cup? tablespoon?

also can u give an eg. of your carbup day

thanx
xxx

 

[6 Pack Man]

nice 1 bro.

cottage cheese..what is 1 serve? cup? tablespoon?

also can u give an eg. of your carbup day

thanx
xxx

1 serving of cottage cheese is 1/2 cup.


On my carb up day what I usually have is oatmeal w/ my eggs (instead of having it pre-workout since my carb up day is my off day), then I'll have 2 servings of steak with a whole sweet potato, then I'll have 2 servings of brown rice with a baked piece of chicken, for another meal I'll eat a salad with tuna topped w/ fat free dressing (for flavoring, I know not the best of carbs, but since this is a little bit of a cheat day), later in the day with my last meal I'll have either chicken or tuna with probably some more brown rice or some fruit, and then for a snack I'll have about 2 servings of fat free ice cream. For fat I'll include peanuts, olive oil, flax seed oil, steak, and beef. So this is somewhat of a cheat day by some of the food I'll eat, but I'll mostly eat clean for the whole day and I'm not really concerned what time I eat the carbs either.

 

[calvinIII]

Thanks for the advice bro,

About how much cardio are you doing each week?
And do you take any fat burning supplements?

 

[6 Pack Man]

Thanks for the advice bro,

About how much cardio are you doing each week?
And do you take any fat burning supplements?

Here is what my routine looks like (some say I overtrain, but I see my best results from training each body part twice a week)
Sunday: 20 minute cardio and abs
Monday: chest and arms (bis, tris, forearm)
Tuesday: abs, back, legs
Wednesday: 20 minute cardio
Thursday: chest and arms
Friday: abs, back, and legs
Saturday: off

I am taking Ripped Fuel right now.

 

[rez]

im starting hydroxycut tomorrow...will keep u updated on ne changes

 

[GenDog]

Hey 6 pack man,

Obviously you train in the morning - what I was wondering was at what time do you have meal 1, and how long do you wait after that before actual training? Do you have to get up really early to fit in meal 1 and training before school/work/whatever?

My problem is I have work at 9.30ish in the morning, and so usually only get to have a glass of milk pre-workout but would like to have a good meal of whey/oats instead. I love working out in the morning (and is the only time I can do so realistically) so need to get this eating/timing sorted!

Thanks!

 

[rez]

Hey 6 pack man,

Obviously you train in the morning - what I was wondering was at what time do you have meal 1, and how long do you wait after that before actual training? Do you have to get up really early to fit in meal 1 and training before school/work/whatever?

My problem is I have work at 9.30ish in the morning, and so usually only get to have a glass of milk pre-workout but would like to have a good meal of whey/oats instead. I love working out in the morning (and is the only time I can do so realistically) so need to get this eating/timing sorted!

Thanks!

ideally u should eat preworkout meal 2hrs before training

 

[calvinIII]

Here is what an average diet looks like for me on a weight training day. If I'm feeling a little tired towards the end of the day I might bump my fat or carbs up with either peanuts or brown rice.


Meal 1 (pre workout)
1 serving of oatmeal and 1 scoop of whey protein powder
260 cals, 26g protein, 6g fat, 32g carbs

during workout I take in 2 servings of Gatorade
100 cals, 28g carbs

Post workout shake
2 scoops of whey protein and 2 scoops of dextrose w/ water
540 cals, 42g protein, 5g fat, 68g carbs

Meal 2
5 egg whites, 1 whole egg, 1 tsp of cod liver oil
300 cals, 30g protein, 10g fat, 4g carbs

Meal 3
1 can tuna in water, 1/2 tbsp of olive oil, 2 servings of green veggies (usually spinach)
300 cals, 41g protein, 8g fat, 12g carbs

meal 4
same as meal 3

meal 5
1 serving of low fat cottage cheese and 1 chicken breast
200 cals, 33g protein, 5g fat, 6g carbs

meal 6
1 serving of low fat cottage cheese and 1 tbsp of flaxseed oil
220 cals, 13g protein, 15g fat, 4g carbs


total:
2220 cals, 226g protein, 56g fat, 166g carbs



Right now I'm currently at 175 bs and 5'10. You may need more calories since you a little bigger.

'

What type of gear are you taking?
And could you suggest a good cycle?

 

[6 Pack Man]

'

What type of gear are you taking?
And could you suggest a good cycle?

I'm natural and will probably stay natural, or at least for a long time.

 

[wizeass]

Hey guys can you please critique my cutting diet, I based it around six pack mans diet because we are the same weight, if you have any meal suggestions or would just like to critique go ahead



Meal 1
Oatmeal packet and protein shake
29 carbs 26 protein

Meal 2
½ cup of nuts and protein shake
36 protein, 19 carbs

Meal 3
Can of tuna and bowl of cereal
32 protein,20 carbs (depends on cereal)

Meal 4
Same as meal 3 , may cut out cereal depends on energy levels
32 protein, 20 carbs

Meal 5
Whatever is for dinner usually high carbs and protein(pre workout)
At least 30 protein, 30 carbs

Meal 6
Carb shake
14 protein 32 carbs

Totals= Protein: 170+
Carbs: 150+
Fat: 58
680+600+477=1757 cals

 

[6 Pack Man]

Hey guys can you please critique my cutting diet, I based it around six pack mans diet because we are the same weight, if you have any meal suggestions or would just like to critique go ahead



Meal 1
Oatmeal packet and protein shake
29 carbs 26 protein
**make sure you're using plain oatmeal and not the packet kind that contains sugar, to add flavoring to plain oatmeal try using equal, cinnamon, protein powder, skim milk.**

Meal 2
½ cup of nuts and protein shake
36 protein, 19 carbs
**Everybody should know by now how I feel about the use of protein shakes in the place of real food. Remove protein shake and add either tuna, chicken, or turkey here. The only way the shake will be OK, is if you are pressed for time, work, or school.**

Meal 3
Can of tuna and bowl of cereal
32 protein,20 carbs (depends on cereal)
**I say drop the cereal and add brown rice or 1/2 a sweet potato (not the canned kind, but the whole ones)**

Meal 4
Same as meal 3 , may cut out cereal depends on energy levels
32 protein, 20 carbs
**I say completely drop carbs from this meal and add 3 servings of green veggies for fiber**

Meal 5
Whatever is for dinner usually high carbs and protein(pre workout)
At least 30 protein, 30 carbs
**since this is pre workout, high carbs this late is fine, just make them from a clean source (brown rice, oatmeal, sweet potato, even a regular baked potato is fine)

Meal 6
Carb shake
14 protein 32 carbs
(drop the carb shake and add whey protein and dextrose, 40-50 grams whey protein and 65-75 grams dextrose, don't listen to anybody else that will tell you it's too late to have that many carbs, the carbs will be used to refill your muscle glycogen.**

Totals= Protein: 170+
Carbs: 150+
Fat: 58
680+600+477=1757 cals

**not near enough protein, carbs and fats look good, carbs could be a little higher though, plus that's not near enough calories. You need around 2000-2200 cals, if you add what I suggested to the diet your cals should be in that range. Also make sure you fat is coming from flaxseed oil, fish, peanuts, natural peanut butter, avocados, and olive oil. You don't have to add all of those in 1 day, but alternate from the sources.**

 

[110%]

calvin, other than what they all told you, i would go on a 50/30/20 pro/carb/fat diet, consisting of 15 X bw -500 cals per day. im assuming you know what kinds of food to eat to fulfill those requirements, here is a sample day for me, right now i am 5'6", 158 lbs.

6:30 AM
5 egg whites, 1 whole egg, 1 cup brown rice
21/30/4

10:00 AM
1 high protein, low carb protein bar (i am in school so i cant get real food here)
35/9/5

2:35 PM (preworkout)(not the greatest split between meals, but i just got out of school, so didnt have time in btwn)
1 6 oz. chicken breast
35/0/0

5:00 PM (postworkout)
50 grams whey, 75 grams dextrose, 5 grams glutamine
55/85/5

6:00 PM
1 6 oz chicken, 1 cup broccoli
35/0/0 (i dont count carbs for green veggies)

9:00 PM
1 can tuna fish, 2 tbsp flaxseed oil, 5 grams glutamine
30/0/20

totals for day 211/124/34------total cals around 1700 (this is the lowest point i will get to)