Cutting diet

[BilboBaggins]

I just finished bulking for the last 3 months au natural. And with reading everyones success with 3js advice figured I could benefit from his knowledge as well.

Age:28
height:5'10''
weight: 220lbs
bf:13%

My caloric intake over the last 3 months was 3800-4200cal/day. Diet looked like this.

7am
quickmass
black coffee

930am
2 cups whole wheat pasta
1 cup ground turkey

12pm
8oz salmon
2 cuos brown rice
veggies

3pm
quickmass

5pm
4pcs rye toast
sliced turkey
cheese

730pm(post workout)
white bagel
2 scoops protein

830pm
2 cups whole wheat pasta
1 cup ground beef

10pm
2 scoops casein protein

Now that was an average day. My calculated tdee was approx 3262cal.

I am currently running:
1000mg test/wk 1-16
100mg EOD tren a 1-14
50mg ED anavar 9-16

I have yet to devise a cutting diet, what would you recommend I intake for calories per day. MY bulk was 30/50/20 p/c/f.

 

[3J]

if you wanna hold on to that muscle.. i would say you should run a 3000 calorie diet.. run it 40/30/30.. even 40/25/35 will work..actually it might work better...

what i really like to do is drop my carbs to 150g.. do 50 for bfast, 50 pre-wo and 50 pwo.. and up my fats..

if u like this idea..my cutting diet in the sticky is set for 3000 calories...

its all gonna be about cardio here.. i have you eating at your main level.. if you get the cardio in, you'll lose weight... nothing more then 1-2lbs a week.. which is perfect...

 

[BilboBaggins]

I wIll throw a diet together later today and I will use your cutter as a guide. My only concern is I get really tire with such a low carb I take. But I will definetly give it a try.

Thanks for the input. Ill have something posted by the end of the day.

 

[3J]

your more then welcome to take your carb levels up.. its not a must.. u can lose weight with higher carb levels.. iv given u a coupla diff options...

u could go 40/40/20 at 3000 calories

that would be 300g protein 300g carbs and 66g fats

 

[BilboBaggins]

your more then welcome to take your carb levels up.. its not a must.. u can lose weight with higher carb levels.. iv given u a coupla diff options...

u could go 40/40/20 at 3000 calories

that would be 300g protein 300g carbs and 66g fats

Ill put one togther with that In mind. Keeping my carb intake for earlier in the day and eliminating them later in the day.

I was also considering running clen near the end of this cycle also as I have a bottle on hand.

 

[3J]

gluck!!!!

 

[BilboBaggins]

this is what I quickly put together, I have not hit the 300 calorie mark yet. And i need an idea for a pre workout, i like food instead of a shake for energy. My ratio is 40/40/20 carb/pro/fat.

meal1 5am cal/fat/carb/pro 1010/15/164/57
quickmass protein shake( I wake up at 4:50am and drive an hour)

meal2 930am cal/fat/carb/pro
6oz chicken breast w/o skin 177/3.8/0/33.2
1/2 tablespoon olive oil 60/6.8/0/0
1/2cup brown rice107/0.9/22/2.5
1cup brocolli 87/4.3/11.2/3.7

meal3 12pm cal/fat/carb/pro
6oz chicken breast w/o skin 177/3.8/0/33.2
1 1/2 medium sweet potato 172/0.3/40.1/3.1
1 cup brocolli 87/4.3/11.2/3.7

meal4 315pm
1 oz (about 22 pieces) almonds 172/15.6/5/6
black coffee

pre workout
?
?

pwo cal/fat/carb/pro
whey shake 500/7.5/82/30
1 white bagel 270/1.7/53/10.5

meal5 cal/fat/carb/pro
8oz salmon 331/13.4/0/49
1 cup brocolli 87/4.3/11.2/3.7

meal6 cal/fat/carb/pro
casein protein 220/2.5/4.0/45

total:
calories: 2880
fat 76.5
carbs 275.9
pro 274

 

[3J]

it can be just like meal 3 for all i care.. 6 to 8oz of lean protien with a good serving of complex carbs.. thats all u need pre wo

 

[BilboBaggins]

meal1 5am cal/fat/carb/pro 1010/15/164/57
quickmass protein shake( I wake up at 4:50am and drive an hour)

meal2 930am cal/fat/carb/pro
6oz chicken breast w/o skin 177/3.8/0/33.2
1/2 tablespoon olive oil 60/6.8/0/0
1/2cup brown rice107/0.9/22/2.5
1cup brocolli 87/4.3/11.2/3.7

meal3 12pm cal/fat/carb/pro
6oz chicken breast w/o skin 177/3.8/0/33.2
1 1/2 medium sweet potato 172/0.3/40.1/3.1
1 cup brocolli 87/4.3/11.2/3.7

meal4 315pm
1 oz (about 22 pieces) almonds 172/15.6/5/6
black coffee

pre workout
2 slices whole wheat bread 138/1.9/24.5/5.7
6oz chicken breast 332/13.1/0/50.3

pwo cal/fat/carb/pro
whey shake 500/7.5/82/30
1 white bagel 270/1.7/53/10.5

meal5 cal/fat/carb/pro
8oz salmon 331/13.4/0/49
1 cup brocolli 87/4.3/11.2/3.7

meal6 cal/fat/carb/pro
casein protein 220/2.5/4.0/45

total:
calories: 3350
fat 90
carbs 300
pro 330

Ok this is the newest input, I am a little over the 3000cal mark so I need to reduce some things to reduce my calorie count.

Thats going to be a shitload of chicken.

 

[BilboBaggins]

what would you recommend to lower the daily calories to meet the 3000/day? How does everything else look?

 

[Welter]

what would you recommend to lower the daily calories to meet the 3000/day? How does everything else look?

Id recommend dropping your in between meals (snacks) to a couple slices of turkey breast and or some hard boiled eggs.

Also, why just the shake in the morning? I know its early but even a couple hard boiled eggs would be a better option imo. You could make a dozen every other day orso and eat em as needed. I go thru almost a dozen eggs a day.

Edit: Actually after reading thru the thread further you have no eggs at all. Im guessing you dislike eggs lol. If not add em they are really a staple in most diets.

 

[BilboBaggins]

Id recommend dropping your in between meals (snacks) to a couple slices of turkey breast and or some hard boiled eggs.

Also, why just the shake in the morning? I know its early but even a couple hard boiled eggs would be a better option imo. You could make a dozen every other day orso and eat em as needed. I go thru almost a dozen eggs a day.

Edit: Actually after reading thru the thread further you have no eggs at all. Im guessing you dislike eggs lol. If not add em they are really a staple in most diets.

Thanks for the input welter, and yes I can't really stomach eggs. I get up early for work(4:50am) and leave right away to make it on time, and I slowly drink my shake and black coffee over the hour it takes me to get to work. I am starting my cutter on monday and I have been slowly decreasing my caloric intake, its tough to eat less when you have been eating so much.

 

[3J]

meal1 5am cal/fat/carb/pro 1010/15/164/57
quickmass protein shake( I wake up at 4:50am and drive an hour)

meal2 930am cal/fat/carb/pro
6oz chicken breast w/o skin 177/3.8/0/33.2
1/2 tablespoon olive oil 60/6.8/0/0
1/2cup brown rice107/0.9/22/2.5
1cup brocolli 87/4.3/11.2/3.7

meal3 12pm cal/fat/carb/pro
6oz chicken breast w/o skin 177/3.8/0/33.2
1 1/2 medium sweet potato 172/0.3/40.1/3.1
1 cup brocolli 87/4.3/11.2/3.7
since when did brocolli have 4 grams fat in it???
meal4 315pm
1 oz (about 22 pieces) almonds 172/15.6/5/6
black coffee
drop this meal...
pre workout
2 slices whole wheat bread 138/1.9/24.5/5.7
6oz chicken breast 332/13.1/0/50.3

pwo cal/fat/carb/pro
whey shake 500/7.5/82/30
1 white bagel 270/1.7/53/10.5

meal5 cal/fat/carb/pro
8oz salmon 331/13.4/0/49
1 cup brocolli 87/4.3/11.2/3.7
well, you could switch your meal here.. salmon has fat in it.. its good fat, but your over your limit with fats...
meal6 cal/fat/carb/pro
casein protein 220/2.5/4.0/45

total:
calories: 3350
fat 90
carbs 300
pro 330

Ok this is the newest input, I am a little over the 3000cal mark so I need to reduce some things to reduce my calorie count.

Thats going to be a shitload of chicken.

dropping 30g of protein plus what iv said in bold should fix you right up..

diet looks pretty solid

 

[BilboBaggins]

meal1 5am cal/fat/carb/pro
1/2 quickmass shake 505/7.5/82/27.5

meal2 930am cal/fat/carb/pro
6oz chicken breast w/o skin 177/3.8/0/33.2
1/2 tablespoon olive oil 60/6.8/0/0
1/2cup brown rice107/0.9/22/2.5
1cup brocolli 30/0.3/5.8/2.5

meal3 12pm cal/fat/carb/pro
6oz chicken breast w/o skin 177/3.8/0/33.2
1/2cup brown rice107/0.9/22/2.5
1cup brocolli 30/0.3/5.8/2.5

pre workout
2 slices whole wheat bread 138/1.9/24.5/5.7
6oz chicken breast 332/13.1/0/50.3

pwo cal/fat/carb/pro
1/2 quickmass shake 505/7.5/82/27.5
1 white bagel 270/1.7/53/10.5

meal5 cal/fat/carb/pro
6oz chicken breast w/o skin 177/3.8/0/33.2

meal6 cal/fat/carb/pro
casein protein 220/2.5/4.0/45

cal:2966
fat:69.5
carb:302.2
pro:276.2


Ok here is the final revision, i think i have all the macros right this time.

 

[JamieOleBoy]

sorry this is off topic but you are a beast! same height as me and 220 13%...v nice bro

 

[3J]

i dont like that shake in the morning.. everything else looks very solid

 

[BilboBaggins]

Going on day 5 tomorow. Diet is good. I'm hungry alot. And it's alot of chicken. I also started doing 30mins cardio 6 days a week.

As for cheat meals. Should I throw one in a week or just do a a higher calorie day with healthy food choices.

 

[BilboBaggins]

??

 

[3J]

Going on day 5 tomorow. Diet is good. I'm hungry alot. And it's alot of chicken. I also started doing 30mins cardio 6 days a week.

As for cheat meals. Should I throw one in a week or just do a a higher calorie day with healthy food choices.

drop your fats.. up your complex carbs.. refeed...

 

[BilboBaggins]

Just an update, cycle and diet are going well. Still sticking with the same caloric intake. I am down to 215lbs from 222lbs. Noticeable drop in bodyfat. Been doing cardio 5-6 days a week at 25mins.