Cutting Down Diet

Hey guys. I am currently cutting at the moment for December. I try to keep my carbs morning. pre and post workout. Do weight training 5 times a week. Started with 3 X 15-20 min HIT a week and 1 X 45min low/medium intensity Saturday's. I will be going on a Clen cycle in two weeks time. Can you guys please crit it.

Details
Bf:+-11%
Weight: 79kg
Lean Weight: 70kg

Meal 1
60g Oats
30g Whey
(P-32.64 C- 34 F-6)

Meal 2
200g Chicken
200g Veg
(P55.2 C- 7.2 F-6.4)

Meal 3 PreWork
20g Whey
100g Brown Rice
(P-21.6 C-21.4 F-2.3)

Meal 4 PostWork:
30g Whey
100g Rice
(P-55.2 C- 7.2 F6.4)

Meal5
200g Chicken
200g Veg
(P-55 C-7.2 F-2.3)

Meal6
20g Whey
20g Cottage Cheese
(P24.2 C-3.4 F-2.2)

Total (P-222 C- 120.2 F- 40)

Way too many shakes not enough whole foods. Cut out dairy, Add in some steak or you will be flat. Drop brown rice prewo for Oats, raisins. Whey is too low postWo, add dextrose drop the rice. Then add rice to chicken.

Meal 1
60g Oats
30g Whey

Meal 2
200g Chicken or 150g Lean Steak or 120g Tuna
200g Veg

Meal 3 PreWorkout:
20g Whey
50g Oats
20g Raisins

Meal 4 PostWorkout:
30g Whey
60g Dextrose

Meal5
200g Chicken or 150g Lean Steak
200g Veg

Meal6
20g Whey


Where should I cut the shakes? One more thing the dextrose will cause my insulin levels to rise thus making it harder to lose weight, that's why I wanted to use brown rice. Maybe I should add brown rice with say 30g of dextrose?

Bud you are only having 2 whole meals there. Dextrose pwo won't make you fat if you training hard enough it will replenish glycogen stores so you don't go catabolic. Best email dj for a diet, yours needs a lot of work, you will go catabolic and lose muscle.

IMO you're not eating enough meals either especially on training day. Looks like carb weights pretty low, it's all about timing of carbs. Read dieting 101 you will get a good idea of timing. I would add a whole meal at meal3 shift pre workout. Also add carbs to meal5. How does your non training days meals look like? When are you having those carbs? Also agree with koe, contact dj. You won't regret it

@David - I don't have the moola at the moment unfortunately, will do it when I have On non training day's it's pretty much the same, just less protein and carbs. I have gotten a messed up thyroid so I can't eat much. Running 50mcg T4 a day everyday.

@Koe - thanks for the tips

Ok meal 1 drop the whey add 6 egg whites 1 whole, meal 3 just oats and raisins, post workout up whey to 60 g, put the rice with meal 5, meal 6 have 60g whey. It's not the best but better than you had before. As soon as you have cash get hold of Dj he is not expensive for the service you will receive I'd pay him triple what he asks honestly. Especially if this is your passion. He will tailor it around your budget.

Your diet with too low calories will also hinder your metabolism,ask koe,we got his metabolism racing by increasing his calories especially his carbs...he is gonna love his new diet this week....lots of food!!!hahaha...remember calories and food sort your metabolism out,if you have a messed thyroid get some thyroid repair formula and selenium from solal,run that and u will see your thyroid bounce back...

Thanks for the info guys, I really appreciate it. Will up my calories and start saving for a diet

DJ

How does on get hold of you?

Email Admin and he will pass on your details to DJ

This thread in particular is a great example of what I love about this board!

Rowan wrote: This thread in particular is a great example of what I love about this board!

Damn Thread Hackers

David.biohazard wrote:

Rowan wrote: This thread in particular is a great example of what I love about this board!

Damn Thread Hackers

lol!

How is this for a diet, read through diet101 a few times. Believe it's better than my first one. I am waiting for my dextrose, so I will need a sub for it for now. Steak/Fish will be substituted in place of chicken, I just dont want to make a long forum. I have been eating very clean, I tried keeping carbs to a minimum and I believe I shutted my metabolism down due to that, but I believe this diet will help me lose weight. I have lost about 8kg from the start of this year just by eating better. Currently on HEAT as well as CLEN doing weight training 5 times a week with 3-4 20min low intensity cardio sessions in and then a 45min LI cardio on Saturday. Stats - 19 Male, 1.74m, 78kg, +-10% BF


Meal 1
6 Egg W 2Y

---

P30/C0/F5
60g Oats

---

P7/C32/F5
100g Veg

---

P0/C5/F0

Meal 2
120g chicken

---

P36/C0/F4
150g Veg

---

P0/C7.5/F0
40g Nuts

---

P10/C6/F20

Meal 3
120g chicken

---

P36/C0/F4
150g Veg

---

P0/C7.5/F0
40g Nuts

---

P10/C6/F20

Meal 4 Pre-W
45g Oats

---

P5/C24/F4
20g Raisens

---

P0.6/C12/F0
20g Whey

---

P16/C0.4/F0.3

Meal 5 Post- W
40g Whey

---

P32/C0.8/F0.6
75g UnCook Rice

---

P5/C54/F0.42
Crea Mass

---

P0/C21/F0


Meal 6
150g chicken

---

P45/C0/F4
200g Veg

---

P0/C10/F0
20g Nuts

---

P5/C3/F10

Meal 7
20g Whey ----P16/C0.4/F0.3

Protein - 254
Carbs - 190
Fats - 80
Calories - 2500

I am pushing up my calorie intake with about 500 calories, mostly carbs. Hoping it will increase my metabolism and help me shed of some fat.

120 of chicken is about 26g of protein(raw weight chicken) that's a lot of chicken in your diet,egg yolks are about 4g of fat each depending on size.

Howzit bud also drop the veg at meal one as broccoli is killer first thing in the morning. What veg you eating? Try putting the protein pre work out and add into your other meals

What ratio did you go for 50 30 20?

His protein pre work out is fine david,I sometime drop that protein if they have 3-4 meals prior to training. He will be fine.

@DJ the chicken is cooked already, thats why it's 32g. Not sure really, a lot of sites differ from nutrition value. DJ will get a proper diet from you early next year, I am working this Dec for some extra cash.

@David - The veg is mainly green's like green beans, spinach and broccoli with some carrots for better taste. Ratio is 50/35/15. I was busy with a very low carb diet, worked for like 2-3 weeks and then I started picking up again. Believe my leptin levels dropped too much and metabolism kakked.

In that case definitly drop veg at bfast and try get some more red meat in bud but looks good. When dj did my diet my macro was 40 40 20 and had awesome results from that. Well done, keep us posted on how it's going for you, remember, just stick to it and limit your cheats to one meal a week.

David.biohazard wrote: In that case definitly drop veg at bfast and try get some more red meat in bud but looks good. When dj did my diet my macro was 40 40 20 and had awesome results from that. Well done, keep us posted on how it's going for you, remember, just stick to it and limit your cheats to one meal a week.

Will def put in red meat and cut the nuts (fats), because of the higher fat percentage in the red meat. Will do, thanks for the tips bud!

Cool anytime bud. I'm still learning myself and love this and find it so interesting. Maybe one day I will be as good as dj

Hey guys, just want to show my results thus far. I am currently on the Clen & Heat stack, I'm at the end of my 6th week. I have lost about 3kg in total and 2cm of the stomach. Much harder and a lot more defined. Veins on my stomach has appeared (from 2 to 6) as well as thicker and longer veins on Bicep. Last week was bit tough, had major cravings. I am very pale so with a tan I would look better I believe. Please note the before pic I was flexing a bit and the after I was just standing still. I will add a other picture in 2-3 weeks time when I am done.


BEFORE at 79kg




AFTER at 76kg

Looking great man.keep it up.its almost december beach time!!!!