Diet scruiteering

Hi all.

i am in the process of cutting for the december holidays and wanted to check if my results,diet and routine are good or not?
current stats are: weight=78kg height=182cm and bf is unknown but guessing around 12% (veins in shoulders,bi's and visable abs)

diet: 7400 kilojoules per day consisting of low GI and whole grain carbs consumed before 3pm, lean protein and good fats.
training:30 minutes high intensity cardio followed by an hour weight routine focused on compound movements 5 days a week.

results: 4.5kg drop in weight in three weeks (82.5kg-78kg) is this normal or am i losing too much muscle?
will this diet allow me to achieve an 8% body fat or will i have to switch it up?
fatburners or not as i have heard mixed opinions?
thanks all

You will have to post your exact diet, food per meal and how many meals! A breakdown of your training too.

Hey keenbean, has your intensity with weights decreased? Cause that's a big drop considering you are not doing anything funny. Bearing this in mind, the first few weeks of cutting you always drop the fastest cause you are loosing water retention. Cutting naturally you should look at 0.5kg a week IMO, this ensures you are retaining muscle mass. But like progressive said, give us a detailed breakdown and we can analyse further. From the info provided you look in check.

thanks for the quick replies guys!

nope nothing funny going on just drinking 3-4 litres of water a day including green tea.
possible alot of water weight being lost? but i am looking leaner.

diet basically as follows:
breakfast: 1 slice low GI toast, 2 whole eggs, half a can baked beans (1500kj)
snack: whey protein shake with milk and mixed berries and almonds. (1300kj)
lunch: 150 gram chicken brest or other lean meat (grilled) with salad, sweet potato or vegitables (1700kj)
snack:whey protein shake with milk and mixed berries and almonds mixed (1300kj)
dinner:150 gram fish or other lean meat and vegitables (1700kj)

training:
day 1:
cardio- 10 minutes skipping, steps with weights in hand 15 minutes split into 5 intervals, box jumps (15 of them).
CHEST,TRI'S AND SHOULDERS
-bench press
-incline dumbell press
-dips
-military press
-barbell shrugs
-tricep cable pushdown
- tricep dumbell kickbacks

day 2:
cardio= same as before.
BACK AND BI'S
-deadlifts
-barbell bent over row
-incline bench row (dumbells)
-chin ups
-hammercurl
-zottoman curls

day 3:
cardio- 15 minutes punching bag (3 minutes intense times 5 with one minute rest between, ten minutes skipping, jump squats (3 times 10 reps)
LEGS
- barbell deep squat
-barbell lunge
-leg extention
-lying leg curl
-calf press
ABS
-knee raises on captains chair
-planking
- russian twist

only other thing is phedra cut but that just helps curb cravings and additional energy, doubt it helps with fat loss too much.

i moved to this programme three weeks ago after about 3 months of the stronglifts 5 by 5 workout and a bulking diet.

thanks again

Between which two meals do you workout?

between lunch and dinner. also all exercises are three sets of ten reps. mornings are unfortunitaly unavailable.

I think you are under eating by about a 1000cals, best for weightloss beeing about 500cals under maintenance calories. That explaines the rapid weightloss! You will burn alot of muscles this way! I suggest you rethink your diet in terms of adding in another meal, maybe pre workout oats +banana, and maybe increase the cals on the existing meals. Your diet is not a total mess but you might want to exchange one of your protein shakes for a whole meal and move the shake to either post or pre workout! There are some dieting stickies written by dj on the forum, might want to give those a read to, never harms to know more.

The training looks solid for your goals.

Scruiteering.. This weeks neologism.

thanks for the advice. will look into the diet:) thought it was a bit rapid!

keenbean wrote: snack:whey protein shake with milk and mixed berries and almonds mixed (1300kj

Why? As PWO? Take out the fruit salad and add some fast acting carbs. Vitagro, dextrose, isotonic drinks, gummy bears. Anything but fats and fibre dude.

sorry bud, new to this concept. why the high sugar contents after workout? replacing glycogen stores? there is also talk about eating pre-workout. isn't it better to train fasted while on a cut? thanks

Fasted cardio yes I agree fully. If you lift fasted you are going to compromise strength and intensity. Work your carbs around your training and breakfast. Cutting is highly macro-sensitive, if you do it right, you can carry on lifting as heavy as you were without the calorie deficient. Starve the rest of the day off, just feed your workout IMO. The fast acting carbs are to transport increase protein absorption and refill muscle glycogen. You will feel better for the rest of the day if you are on a cut.

aha I see now. thanks for help here ey good to learn from experienced guys!