Cutting Diet

[MarkR]

Hi guys,

following a previous thread i had going, I've decided to start a new one which is purely for the consideration of diet.

Current stats as of this morning are 76.5kg, 15%bf

Current diet looks like this -

Meal 1 06:15am Protein Shake - 180 cal 40 pro
Meal 2 9-10am 3egg3whites veg omelette 273 cal 29 pro 15 fat
GYM 1Hr
Meal 3 Protein Shake 110 cal 25 pro
Meal 4 12-1pm Chicken breast brown rice 300 cal 60 pro 10 fat
Meal 5 4-5pm Tuna in sunflower oil 190 cal 27 pro 9 fat
Meal 6 5:30-6:30pm Low Carb Nuts(varies) 290 cal 9 pro 22 fat
Cardio HIIT / 30-45 min moderate intensity - 7pm
Meal 7 8-9pm Chicken and Veg 350 cal 52 pro 12 fat

Totals 1693 cal 242 pro 33 carb 67 fat


My Calculated BMR with activity is 2438 calories. I will therefor be running a 30% deficit.

Please bare in mind i will be using testosterone @ 500mg per week to help maintain muscle mass, and albuterol to help burn fat.

Goal is to reach 10% bf, maintain muscle mass, and with the correct diet and training build muscle also.


Whats your two cents?

Thanks

 

[RickRock]

Your body is going to need an energy source to use buddy. Your carbs are very low which is fine, but you will need to compensate with some higher fats amounts. Or some like me respond better with low fats, and moderate carb intake. Right now both your carbs and fats are low, which will have you feeling like death with not long on that diet. My personally recommendation would be to raise your carbs just a tad, up to 100-150g per day. I think a 30% deficit is too extreme anyways..

 

[MarkR]

Your body is going to need an energy source to use buddy. Your carbs are very low which is fine, but you will need to compensate with some higher fats amounts. Or some like me respond better with low fats, and moderate carb intake. Right now both your carbs and fats are low, which will have you feeling like death with not long on that diet. My personally recommendation would be to raise your carbs just a tad, up to 100-150g per day. I think a 30% deficit is too extreme anyways..

I definitely agree Rick, its the diet I'm currently using and to be honest due to intensity and training volume, I'm either half dead or light headed.

Ok, based on your experience what kind of deficit would you recommend? I can then chop and change my macros to suit, to allow preferably more carbs. I'd also like to introduce cycling based on previous threads recommendations.

 

[TX TERROR]

I would only deficit at 15-20. I'd say ur lay out is decent. It will go back and forth on the carbs. Fact is though, carbs are not an essential nutrient. Lower you can get them the better.

Now question is can you maintain that? I personally would carb cycle. Limit yourself ar around 120g of carbs if you want and then taper down from there as the week goes by.

I personally like low carb diets like I said. But most people bitch out.

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[rockmfhudd]

interesting diet plan at first look its weird seeing the fat higher than the carbs, to me anyway and I am not a macro guru not even a dabbler yet. ha but it is healthy fats. what was your diet before this? higher carbs? it will take a while for your body to adjust to the depleted carbs if that was the case but it will even out, you just gotta tough through it, (mental is a bitch) I may try this diet my damn self

 

[rockmfhudd]

come to think of it I would have to tweak those protein shakes, IMO you would get better protein from a food source, I used to drink that many a day, but I just got fat, now I only drink one after workout only and possibly some with yogurt or oatmeal

 

[RickRock]

I definitely agree Rick, its the diet I'm currently using and to be honest due to intensity and training volume, I'm either half dead or light headed.

Ok, based on your experience what kind of deficit would you recommend? I can then chop and change my macros to suit, to allow preferably more carbs. I'd also like to introduce cycling based on previous threads recommendations.

I agree with TX, that 15-20% defecit wouod be good. Your macros aren't far off and I think it will work but it will be much more manageable if you raise the carbs a tad. At least go 100g. That will help big time with your energy levels

 

[MarkR]

Thanks guys, all your feedback is greatly appreciated. My diet before this one had been a gradual decretion of carbs in 4 stages. I didn't wanna jump to low and basically flat line my metabolism. I think it is time to introduce a little more carbs again and possibly the carb cycling. As workouts and day to day life is being affected lol.

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[MarkR]

come to think of it I would have to tweak those protein shakes, IMO you would get better protein from a food source, I used to drink that many a day, but I just got fat, now I only drink one after workout only and possibly some with yogurt or oatmeal

Currently having two a day, first one being a double scoop. Always felt it was nice to get some fast digesting protein in there asap, as the body has basically been starving all night

The second one tradition really, glugging one down post workout to feed protein synthesis.

What would you slot in there? I could always just eat more chicken at lunch and dinner, again I'm just a fan of many meals not big meals


Also worth noting is im using whey protein isolate only, no carbs or much of anything in there except protein goodness
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[TX TERROR]

Its fine. It funny because people often mistake this anabolic window of holyness as something that allows foods and nutrients to be instantly digested. Personally I opt for a better pre workout meal rather than a post workout meal. I will drink BCAA during my lift. If I do cardio, I break a karbolyn shake in two. Half pre cardio half post.
Dont get me wrong. Post workout protein source is very important. Whey Isolate in combination with a food based protein source is what I would do.

 

[TX TERROR]

But pounding shakes or food after a workout doesnt mean its digested any time soon.

 

[Dangans]

I only have maybe two scoops of protein powder a day that's it most of my protein is food source. I use to think I needed a protein shake right after my workout within 1/2 hr or I missed the anabolic window this is not true as long as you hit your macros for the day. It is all preference IMO. Read Rick Rock sticky diet 101 it's on the forum

 

[rockmfhudd]

shit I misread you are only getting 2 protein shakes a day, I think my mind flashed back to someone drinkin like 4 or 5. my bad, but boiled egg whites, pack or can of tuna in there whatever a good protein source you choose. but ya 2 drinks prolly aint killing you I know back in the day I would have 3-6 a day and just gained weight really didn't add much to me.

 

[rockmfhudd]

but this diet is something I would personally consider in my next cycle for sure, im still catching on to the whole macro shit

 

[Testdude63]

I usually NEVER go above 15% deficit, unless I'm really grinding to strip off that last bit of fat. Start small and make adjustments from there.

 

[MarkR]

Are you supplementing w/ hgh?

It's something that's available to me, Pfizer stuff. Considered 4iu 5 on 2 off for 6 months minimjm just not sure how much benefit I would see? Not cheap running that stuff however money isn't particularly an issue.

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