Critique my cutting diet

[R2TT1]

I am 6' 200lbs, I am guessing somewhere around 15% bodyfat.
Looking to get down as low as I can by December, hopefully somewhere in the range of 8% so thats about 14 pounds to lose.

I am planning on sticking to my 40/40/20 that has bulked me up quite well, just cutting back some calories. I am not exactly sure how many calories I should adjust to as I was bulking on 3600 calories and it got me up to 200 lbs ok. Right now I am thinking I should just put my calories to about 2800 or so.

MEAL PLAN:

Meal 1 -
1 egg
5 eggwhite
3/4 cup oatmeal
1 cup skim milk

Meal 2 - Snack
Large apple
protein bar

Meal 3 -
8oz chicken
2 cups brown rice

Meal 4 -
8oz chicken
2 cups brown rice

Meal 5 - Bedtime Shake Consisting of
2 tblspoon pbutter
1 cup lowfat cottage cheese
1 scoop whey powder (I am looking in to purchasing some casein powder)
12oz skim milk

Total:
62 fat
282 carb
282 prot

Also I will be drinking 15+ cups of water/day and taking multi vitamins.


CARDIO:

4 times a week, 20 minutes a day.

LIFTING:

3 times a week, sticking with my regular routine.



How does this all look? This will be my first major cutter so I want to make sure I am on the right track. Any comments or suggestions please post em.

Thanks.

 

[Frosty]

A few things you'll want to do:

-Don't drop down 800 calories immediately. Gradually reduce the amount to get to this level.

-Eat a LOT more meat. Get 2g/lb bodyweight protein, comming mostly from meat.

-You might want to cut back on those carbs before bed, unless you just worked out.

-No need for casein protein powder...either have some cheese or meat before bed (at LEAST 30g worth, preferably much more).

-If you mean you want to lose this fat by December 1st, then it's not likely going to happen. Count on 1 lb of fat per week if you do things right.

-Ditch the normal cardio and replace it with interval training (HIIT).

-Ditch the protein bars completely.

-Buy some cod liver oil and take 9-14g a day to help with fat loss and get your vitamins.

-Creatine would be a good supplement for cutting.

-Change your routine and start lifting heavier (1-6 reps). This will help you keep your muscle and change is always good.

 

[R2TT1]

I see a lot of suggestions that I like. Thanks for your post Frosty.

 

[Soul Rebel]

Just out of curiosity, why did you recommend to ditch the protein bars completely?

 

[Frosty]

Just out of curiosity, why did you recommend to ditch the protein bars completely?

They usually have poor protein, too many carbs (or a ton of glycerol), and they generally have lots of other junky ingredients. A shake is way better than a protein bar, but even then, meat is king when dieting since it's thermogenic.

 

[Soul Rebel]

Very interesting... In usually only drink shakes anyway, but sometimes I salvage a bar or two when I run out. I didn't know that meat was a thermogenic either, you've truly enlightened me.

 

[Frosty]

Very interesting... In usually only drink shakes anyway, but sometimes I salvage a bar or two when I run out. I didn't know that meat was a thermogenic either, you've truly enlightened me.

I'll go into a little more detail here to help ya out.

Meat is the best thing to eat while dieting for these reasons:

1. Meat is thermogenic because it is difficult for the body to break down the meat and use it. All the churning and breaking down the protein burns a lot of calories. I think a high meat diet can cause as much as 300 or so calories burned per day just from digesting all the meat. This is what makes it thermogenic. Whey is easily digested and does not have this effect.

2. Meat is anti-catabolic. This is extremely beneficial for dieting, and especially for a meal before bedtime. 30g of protein should keep blood amino acid levels elevated for at least 8 hours, so if you eat two chicken breasts before bed, sleep won't be catabolic.


Whey is more of an anabolic protein, since it causes a sharp peak in blood amino acid levels, but within a few hours the blood levels of aminos are down. You can use a combo of whey every 4 hours taken WITH meat to help create the most supportive environment for muscles. Whey should only be used as a meal if in an pinch, but it absolutely is better than nothing.

 

[Soul Rebel]

So when you say meat, are you talking exclusively red meat, like ground beef or is ground turkey okay? I eat a lot of ground turkey and chicken breasts. I just want to know if I should be eating ground beef instead of ground turkey? Thanks in advance

 

[Frosty]

So when you say meat, are you talking exclusively red meat, like ground beef or is ground turkey okay? I eat a lot of ground turkey and chicken breasts. I just want to know if I should be eating ground beef instead of ground turkey? Thanks in advance

I mean all meat. Beef, chicken, pork, turkey, fish...any kind of meat is good.

 

[rubberduckyo]

Re: Re: Critique my cutting diet

A few things you'll want to do:

-Don't drop down 800 calories immediately. Gradually reduce the amount to get to this level.

Shouldn't he figure out what his maintenance caloric intake is first? I can give you the calculation but I figure you probably already have it right clicked and saved.

-Eat a LOT more meat. Get 2g/lb bodyweight protein, comming mostly from meat.

Why so much? 1 - 1 1/2 is sufficient.

-You might want to cut back on those carbs before bed, unless you just worked out.

Agreed.

-No need for casein protein powder...either have some cheese or meat before bed (at LEAST 30g worth, preferably much more).

I do the cottage cheese before bed but there's nothing wrong with the casein. 30g or more is a bit excessive.

-If you mean you want to lose this fat by December 1st, then it's not likely going to happen. Count on 1 lb of fat per week if you do things right.

A pound of fat per week is resonable assuming he's plugged in his stats. He's also gonna lose a bunch of water which greatly affect definition.

-Ditch the normal cardio and replace it with interval training (HIIT).

I don't see the relevance of this.

-Ditch the protein bars completely.

Shouldn't be relied on but you've never been stuck unprepared? For all you know this guy is a kid in a dorm with nothing but a microwave. Ask some more questions before you rush to judgement. Bars may be all he can manage at times.

-Buy some cod liver oil and take 9-14g a day to help with fat loss and get your vitamins.

That's actually a good suggestion. I woulda said flax oil.

-Creatine would be a good supplement for cutting.

I don't know why. That stuff bloats me like nothing else!

-Change your routine and start lifting heavier (1-6 reps). This will help you keep your muscle and change is always good.

I'm curious why you say this. I lift heavy when I'm bulking. When I cut I drop some weight (I loose some strength) and go higher reps. When I'm done dieting my strength pops right back.

 

[Frosty]

Re: Re: Re: Critique my cutting diet

Shouldn't he figure out what his maintenance caloric intake is first? I can give you the calculation but I figure you probably already have it right clicked and saved.

Sure, he could go to fitday.com and see approximate number on how many calories he's burning. It'll take some work to really find it out if you're pretty active. The more active you are with your job, the more chance of error there is, so just keep that in mind.

Why so much? 1 - 1 1/2 is sufficient.

1.5 is sufficient, but 2g/lb helps make sure you're gonna keep the muscle plus its more thermogenic.

I do the cottage cheese before bed but there's nothing wrong with the casein. 30g or more is a bit excessive.

The reason I suggest 30g at least is that meat or casein can keep blood amino acid levels elevated for over 8 hours with 30g. The casein powder is fine if he has it, but I don't see a need for it since you could just eat cottage cheese, cheese, or meat.

I don't see the relevance of this.

HIIT burns more calories and raises resting metabolic rate. It's also a muscle building activity, while most conventional cardio is the opposite of a muscle building activity. Just going and doing 40 minutes on a bike doesn't burn a whole lot of calories and doesn't raise RMR, meaning you burn less fat overall. HIIT with sprinting also increases glucose uptake in the muscles WAY more than weight lifting, so it makes sure the carbs you eat that day aren't going towards fat storage.

Shouldn't be relied on but you've never been stuck unprepared? For all you know this guy is a kid in a dorm with nothing but a microwave. Ask some more questions before you rush to judgement. Bars may be all he can manage at times.

If he's in an absolute pinch and has to take something very small with him, then sure, eating an ok protein bar wouldn't be bad, but I don't think he has to take something very small with him if he's also taking an apple with him. Just a small little bottle with the protein in it, add some water, shake, and enjoy (I'd take the CLO with this snack).

I don't know why. That stuff bloats me like nothing else!

I think it's a good supplement for dieting since people restrict calories and usually restrict carbs. The creatine can help fuel the workouts in these conditions.

I'm curious why you say this. I lift heavy when I'm bulking. When I cut I drop some weight (I loose some strength) and go higher reps. When I'm done dieting my strength pops right back.

I think it's a good idea to increase the weights to help preserve muscle. It's hard to lose muscle when you're using it really hard for heavy weights. Plus it's a good time to increase your strength since a bulker is usually moderate reps.

 

[DirkMoneyshot]

I'll make 2 comments as i don't want to get in an argument.

1.) 1.5g of protein / lb would be sufficient to start the diet with. However when dieting PROTEIN is something that isn't lowered or highered "typically". So by the time i drop down 30 - 40 lb. Its at about 2.0g / lb -

Ex: The goal is to start the Prep for Mr. MO at 270. To be dry, and step on stage with the conditioning i want 230 will be close to where i want. So i might start out at 400g Protein maybe a little higher, but you understand. So it doesn't change over 14 - 16 weeks and a week out i'm at 230 (400 - 450----/230 = about 2.0g) not exact but you see the point.

So stick with 1.5g / lb for now.

Secondly

As far as weights go - I think the suggestion that 1 - 6 (is wrong) to much stress on the CNS (below 4 reps) and to high (above 10 -12 reps) isn't good either. For me i feel the strongest at 6 - 8 reps. So thats where I WOULD stick for MYSELF. For you it might be 8 - 10 or something.

But stay fairly heavy as i do think that the Heavy weights built the physique, thats what will keep it there as you try and diet away.

 

[R2TT1]

I am definetly happy to be offered all these differnt views on what I should be doing to cut most efficiently. Just thouhgt I would let you guys know that I have decided to go CKD for my cutting phase as I hear that you lose fat faster and keep your muscle just as well.

Thanks a lot all!

 

[Milhouse]

I'll make 2 comments as i don't want to get in an argument.

1.) 1.5g of protein / lb would be sufficient to start the diet with. However when dieting PROTEIN is something that isn't lowered or highered "typically". So by the time i drop down 30 - 40 lb. Its at about 2.0g / lb -

Ex: The goal is to start the Prep for Mr. MO at 270. To be dry, and step on stage with the conditioning i want 230 will be close to where i want. So i might start out at 400g Protein maybe a little higher, but you understand. So it doesn't change over 14 - 16 weeks and a week out i'm at 230 (400 - 450----/230 = about 2.0g) not exact but you see the point.

So stick with 1.5g / lb for now.

Secondly

As far as weights go - I think the suggestion that 1 - 6 (is wrong) to much stress on the CNS (below 4 reps) and to high (above 10 -12 reps) isn't good either. For me i feel the strongest at 6 - 8 reps. So thats where I WOULD stick for MYSELF. For you it might be 8 - 10 or something.

But stay fairly heavy as i do think that the Heavy weights built the physique, thats what will keep it there as you try and diet away.

So true that I notice and like you and ducky said as well is that people overcomplicate things way too much

Like buddy here's diet at the top, he starts with that for example if he needs to mek changes he makes them plain and simple.

As per cardio I wouold rather not go with the hi intensity cardio but more moderate but longer cardio as to not burn myself out