Cutting advice

[peEtr]

I'm looking for advice/suggestions for my cutting progress. I'm 5'11", 190lbs (180cm, 86.18kg).

My current solution is as follows (Keep in mind I am lactose intolerant and have asthma :dead:.):

Fasted cardio (30 minute slow-paced jog)

Meal 1: 1 serving oats, 2 eggs
Meal 2: tuna
Meal 3: chicken w/ salad
Meal 4: pb&j on wheat
Meal 5: whatever the mom, fiance, or *future*step-mother cooks.

cardio (30 minutes)
push-ups, sit-ups, leg raises, squats (weightless currently)
ZMA
Meal 6: oats, cottage cheese
C, E, Flax

Sleep

=================

I just started this, and I was seeing if this is what I should be doing. Thanks for any advice that will help me improve this.


btw...branle guys...dont bother posting...i do that enough already

[J.B. II]

antibranleeeeeeewwwww!!!!

[peEtr]

"Meal 4: pb&j on wheat"

EWWWWWWWWW

what quality advice.


if its unhealthy, then give a suggestion. :eh:

[Tatsumaru]

To be honest, it isn't very good man. First of all, eat some fruit in the morning and maybe at meal 2, and lots of vegetables spread througout the day. They've got a lot of fiber and they can give you a full feeling if you're hungry (which you shouldn't be). If you're only eating tuna for meal 2, that sucks - throw in veggies and make a salad with extra virgin olive oil or something.

Meal 4 sucks ass. Peanut butter is acceptable, bread is okay in a cut but in moderation (personally I don't eat it when I cut, because I don't think bread is as satisfying as oatmeal for example)... but jelly - no, ditch that shit. It's all sugar and worthless calories. Lowfat cheese would be a better option, but still it's pretty... meh. Get some protein in that meal anyway.

For whatever your mom/etc cooks... meat and veggies are cool, but obviously shit like fries you should turn down. If they made rice I wouldn't eat that much of it considering you've already eaten some 'big' carb sources (bread & oatmeal). Don't binge on this either.

For meal 6 I'd lose the oatmeal and just eat cottage cheese with the tablespoon of flaxseedoil before bed. You might want to cook up some broccoli and eat it before you go to bed too, fiber is good and filling like I said before.

I could really get into detail but I don't want to. You give me the impression you're new to this so yeah - I'm just giving very basic advice. Maybe you want to start counting your calories. This would be difficult if one meal is cooked by someone else but whatever, you could guess an amount of calories for that meal. Then if you keep eating a similiar 'diet' to this week by week, and you're not losing weight, drop some things until you're losing weight. I'd weigh myself weekly and adjust my diet according to that.

Someone else can comment on your 'workout' - I'm tired haha.

Good luck :good:

[peEtr]

Thanks for giving an actually helpful post Tatsumaru. I've found that most of the posts on this forum are ridiculous and pointless. Anyway, you are right, I am new to this. I've just been reading on here whatever I can in my free time. I do have a few questions though:


Meal 4 sucks ass. Peanut butter is acceptable, bread is okay in a cut but in moderation (personally I don't eat it when I cut, because I don't think bread is as satisfying as oatmeal for example)... but jelly - no, ditch that shit. It's all sugar and worthless calories. Lowfat cheese would be a better option, but still it's pretty... meh. Get some protein in that meal anyway.


I thought peanut butter was a good source of protein. What would you suggest to replace this meal? I will be at work at this time of day.


For whatever your mom/etc cooks... meat and veggies are cool, but obviously shit like fries you should turn down. If they made rice I wouldn't eat that much of it considering you've already eaten some 'big' carb sources (bread & oatmeal). Don't binge on this either.


Yeah they dont fry anything. Usually only good, healthy meals at night.


For meal 6 I'd lose the oatmeal and just eat cottage cheese with the tablespoon of flaxseedoil before bed. You might want to cook up some broccoli and eat it before you go to bed too, fiber is good and filling like I said before.


I was using the oatmeal in reference to the sleep stacker. I guess its stupid to do that when im cutting instead of bulking eh? =]


Good luck :good:

Thanks.

[Tatsumaru]

I thought peanut butter was a good source of protein. What would you suggest to replace this meal? I will be at work at this time of day.

Peanut butter is mainly a fat source because it's made of peanuts - sure, it has protein, but it's not 'complete'. I wouldn't usually recommend it because of the dextrose and other stuff they put in, but maybe a few slices of turkey deli meat or something (the thin slices people put on their bread) - at least it has protein. A long time ago I actually ate a peanut butter sandwhich with 2 slices of lowfat cheese on top of it for a meal when I was cutting - it's not that bad, just not the best choice.


I was using the oatmeal in reference to the sleep stacker. I guess its stupid to do that when im cutting instead of bulking eh? =]


Well, it's not bad or anything - but just fat & protein should do for a cut. Personally I'd like to have those carbs elsewhere on the day for some extra energy (before a workout or something), you don't need that when you go to sleep. When you cut, there is a limited amount of food you can eat, so yeah - eat wisely.

By the way, have you read the fatloss article on the main site? It's a good read and it has nice advice.
http://www.trickstutorials.com/index.php?page=content/adin

[peEtr]

Peanut butter is mainly a fat source because it's made of peanuts - sure, it has protein, but it's not 'complete'. I wouldn't usually recommend it because of the dextrose and other stuff they put in, but maybe a few slices of turkey deli meat or something (the stuff you put on your bread) - at least it has protein. A long time ago I actually ate a peanut butter sandwhich with 2 slices of lowfat cheese on top of it when I cut - it's not that bad, just not the best choice.


Alright, ill replace the pb&j, with turkey and lowfat cheese. (i am lactose intolerant...but the only cheese that REALLY bothers me is cheddar)


Well, it's not bad - but just fat & protein should do for a cut. Personally I'd like to have those carbs elsewhere on the day for some extra energy (before a workout or something), you don't need that when you go to sleep. When you cut, there is a limited amount of food you can eat, so yeah - eat wisely.


I surely will get a carb source during meal 5. I can remove the oatmeal from meal 6. I am getting the flaxseedoil via pill form. Is it better to use the other?


By the way, have you read the fatloss article on the main site? It's a good read and it has nice advice.
http://www.trickstutorials.com/index.php?page=content/adin

I'll check it out.

And about my 'workout'. I was just under the impression that all that really NEEDS to happen during cutting is cardio. I guess I'll see. =]

[NightHunter]

No, you should also maintain a decent resistance program during cutting to minimize muscle loss. Also, because it allows you to eat more.

[Tatsumaru]

What Nighthunter said. I'd start lifting weights if I were you.

Alright, ill replace the pb&j, with turkey and lowfat cheese. (i am lactose intolerant...but the only cheese that REALLY bothers me is cheddar)

I'm lactose intolerant too, but cheese I can handle. As I said, I wouldn't usually recommend it, because these are both processed foods... I try to eat as clean as possible during a cut. A protein powder like whey always comes in handy, but I'm not sure if you're willing to invest in it / you don't need it either actually - but it's just that it's convienient because you can use it as a protein source for a meal or 2.

I am getting the flaxseedoil via pill form. Is it better to use the other?

Personally I take flaxseedoil off the spoon, but I guess capsules will do just fine. Also, you might want to look for fishoil capsules as well, for a source of omega 3/healthy fats.

[peEtr]

What Nighthunter said. I'd start lifting weights if I were you.


Alright, I'll try to find someway to do that. The problem is, I don't have any freely available to me, and the only gym near where I live charges $40 monthly. I'm not really able to do that right now...saving up for my marriage/honeymoon in december.


I'm lactose intolerant too, but cheese I can handle. As I said, I wouldn't usually recommend it, because these are both processed foods... I try to eat as clean as possible during a cut. A protein powder like whey always comes in handy, but I'm not sure if you're willing to invest in it / you don't need it either actually - but it's just that it's convienient because you can use it as a protein source for a meal or 2.


Lucky for me, my dad is into bulking. So I have all these powders freely available. He always has a constant supply of creatine, whey, and glutamine in the house. I haven't ever touched any of them though.


Personally I take flaxseedoil off the spoon, but I guess capsules will do just fine. Also, you might want to look for fishoil capsules as well, for a source of omega 3/healthy fats.

I'll get some fishoil capsules tonight. =]


Thanks for your help and advice man.

[anfeyd]

I used to eat oats before bed while I was cutting.

[TKDGene]

never heard of that lol

[receive]

carbs before bed is the best time imo, when trying to cut. None during the day.

[ExpertMode]

Before I say anything I'd sorta like to know your goals, like why are you cutting, and you trying to get to a certain weight?

[anfeyd]

I ate oatmeal in the morning, bread with another meal, and oatmeal with a sleep stack. I cut with no problem.

[Tatsumaru]

carbs before bed is the best time imo, when trying to cut. None during the day.

Why? Just curious why you say so :juji:

I used to eat oats before bed too when cutting, but I discovered I'd rather have those somewhere else / so I did replace them. But that's personal experience - PeEtr, you'll eventually find out what works for you and what doesn't :tongue:

[peEtr]

Before I say anything I'd sorta like to know your goals, like why are you cutting, and you trying to get to a certain weight?

My goal is to get back into shape. I'm 190lbs @ 22% bf. Only 2 years ago I was 170 @ 14% bf. I'm getting this big roll around my waist, making my waist size go from 32 up to 36. My cutting goal is, at minimum get back to 14% or lower bf. Meaning...if I weight more than 170 but have the low bf that would be great...ya know, added muscle. Anyway, I have other goals along with this such as increased stamina (by doing the cardio), and more energy (right now I drag throughout the entire day...just feeling weak).

Tatsumaru: I will be going with your advice about no carbs at night. Thats the easiest place for me to cut them.

[ExpertMode]

My goal is to get back into shape. I'm 190lbs @ 22% bf. Only 2 years ago I was 170 @ 14% bf. I'm getting this big roll around my waist, making my waist size go from 32 up to 36. My cutting goal is, at minimum get back to 14% or lower bf. Meaning...if I weight more than 170 but have the low bf that would be great...ya know, added muscle. Anyway, I have other goals along with this such as increased stamina (by doing the cardio), and more energy (right now I drag throughout the entire day...just feeling weak).

Tatsumaru: I will be going with your advice about no carbs at night. Thats the easiest place for me to cut them.

Ok cool, well in my opinion I'd say check out T-Nation, there's so much info on cutting and eating right you won't go wrong. Also for a tip just use the search button on T-Nation and put in cutting, you'll get tons of quality threads with guys in your position.

[receive]

Why? Just curious why you say so :juji:

I used to eat oats before bed too when cutting, but I discovered I'd rather have those somewhere else / so I did replace them. But that's personal experience - PeEtr, you'll eventually find out what works for you and what doesn't :tongue:

its just from my experience. One possible explanation is that avoiding carbs during the day time when youre more active facilitates greater fat oxidation than inhibiting it with carbs all day, then going low-carb in the evening.

I would encourage anyone to try different macronutrient timing in relation to sleep and workouts to see how it affects them. These last few days I have tried carbs in the morning, and will experiment with that again. Certainly if I manage to do morning cardio, I eat oats afterwards.

[NightHunter]

its just from my experience. One possible explanation is that avoiding carbs during the day time when youre more active facilitates greater fat oxidation than inhibiting it with carbs all day, then going low-carb in the evening.

I would encourage anyone to try different macronutrient timing in relation to sleep and workouts to see how it affects them. These last few days I have tried carbs in the morning, and will experiment with that again. Certainly if I manage to do morning cardio, I eat oats afterwards.

It's ok to do carb restrictions like this for short periods of time, but always remember to have simple carbs with protein around workouts.

[Paul]

Before I say anything I'd sorta like to know your goals, like why are you cutting, and you trying to get to a certain weight?


Alright, I'll try to find someway to do that. The problem is, I don't have any freely available to me, and the only gym near where I live charges $40 monthly. I'm not really able to do that right now...saving up for my marriage/honeymoon in december.


Go for it man! Don't slack after a few weeks, like most people do....get that body back for your lady!

[peEtr]

Go for it man! Don't slack after a few weeks, like most people do....get that body back for your lady!

lol. seriously, this is as much for myself as it is for her.


anyway. I was wondering, how much should i expect to lose per week? or per month?

One week has gone by now, and I've lost 3 pounds, and actually feel A LOT better already. I'm waking up with more energy, im sleeping more soundly, and I just feel better throughtout the day. I hadn't been eating right at all before, and this is great. I just dont know if i should expect to lose more per week, or if i shouldnt be surprised if i lose less.

Thanks for all the input you guys have given so far.

[NightHunter]

Typically it's suggested that you aim for 1-2lb a week

[giovanni]

Ive never cut but if I did i'd use the V-diet. Probably the best cutting diet in the world. Id recomend weights as well but you dont have them so do other ways to get your metabilism burpees, clap pushups, sprints.

V-diet
http://www.t-nation.com/findArticle.do?article=05-025-diet

Instead of spike have plenty green tea and instead of the weights
do some bodyweight exercises.