Cutting diet

[Nuevo Ninja]

OK.

So, I tried my first bulk to gain some muscle mass over the last 4 months and I ended up gaining about 15 lbs. All my major lifts went up (Deadlift from 245 lbs to 315 lbs, Squat from 110 lbs to 210 lbs, Bench from 165 lbs to 205 lbs [that is 5rm], and Leg press at 470 lbs) and I've gained some muscle. Now, I need to cut a little bit of the fat off so I can get teh sex over summer :cool:

I'm 5 foot 6 inches, and my weight is currently at 161 lbs. I have been eating everything I want for the last 4 months, but now I need to eat a better diet. I'm also going to be doing more cardio, as I've done none for the bulk. I really only need to shed 10-15 lbs max to get pretty shredded. What can I do to not lose my meager strength gains or sacrifice what little mass I've actually accumulated.

Right now I eat 5 meals a day with 30g of protein per meal. I haven't given a shit about fat or carbs, so I just shoveled it in. I'm already fairly active and eat well.

Suggestions?

[Origional]

I would try fixing your diet first. Having a good diet should help with some of that. Although, you probably will not get "ripped" even with a clean diet (you are still bulking).


Its your choice.

[anfeyd]

As I posted before, here is my diet that i'm on due to various factors and I've lost about 8 lbs in two weeks:


2-3 servings of oats
couple spoonfuls of full fat yogurt
couple spoonfuls of pumpkin
handful of walnuts

4 eggs
wedge of cheese

can of tuna
fruit

fruit

about 100-300 kcals worth of carbs
chicken
veggies
2 cups of whole milk

veggies
4 eggs
cheese

2-3 servings of cottage cheese
psyllium husk, flax seed
brewers yeast

[Nuevo Ninja]

@ Origional:

I'm on a bulk until Monday, which is the first day of my cut. At that point I will be cleaning up my diet, that's why I'm writing this...to prepare and know what I'm doing come Monday. I tried to gain weight by eating lots of clean food, but I couldn't fit much more in my stomach throughout the day, so I opted for more calorically dense foods.

@ Anfeyd:

Congratulations on your progress, but 8 lbs in two weeks is quite a lot and I want to lose weight slowly to preserve my muscle. However, thank you, for the diet model :)

[bchommmes]

speaking of cutting weight... i need to get down to 112.5 lbs. right now im 130 with 4 or less % body fat. my weight fluxuates all the time though sometimes im 124 next day im 131. i need help cutting fat and as little muscle as i can to get down to 112.5 any suggestions?

[tdmonster]

You don't ever need to be 112 lbs.

[Steve]

speaking of cutting weight... i need to get down to 112.5 lbs. right now im 130 with 4 or less % body fat. my weight fluxuates all the time though sometimes im 124 next day im 131. i need help cutting fat and as little muscle as i can to get down to 112.5 any suggestions?

What? Ha ha. If you were 112 pounds, you'd be underweight, and not only would you be underweight, but you'd be a 112 pound male. I can throw 112 pounds with one arm. Do you understand?

[Origional]

Wait. Your 130lb at 4% body fat and want to lose weight?!?!?!?
If you are not kidding an explanation is in order.

[tdmonster]

explanation = I don't actually know my body fat, also I'm bulimic.

[Kitosho]

bchommes you are a retard

[Churoflip]

wata fak

[Tocowujo]

Uhh... Ignoring bchommes and in response to TC:

I'm more of dieting to lower body fat % rather than for weight loss, but here are a couple basic guidelines that i follow that you may wish to incorporate as well;

Beforehand, I created several theoretical food logs that i could follow comprising of around 1500 calories, with a few hundred extra allowed from random or excess sources.

I completely stopped drinking milk,(This was sort of a personal crazy habit and diet move) and started drinking a shitload more water. I now buy cases of this amazing beverage and bring bottles with me everywhere i go(school, bed, toilet). It's all i drink.

You may hear this alot on this forum, but you should try limiting fat intake early in the day and increase it gradually throughout the day, and inversely, eat the greater amount of your carbs upon your wake, and slowly reduce it as the day goes on.(this one is rather flexible to me, i see it as more of having a light influential effect on the creation of my meal schedule rather than being ridiculously anal about the carbohydrate vs. Fat ratio of each of my meals.)

As far as supplements go, i'm not really into those brand name formulated weight loss pills. For cardio i hear the ECA stack does wonders, but i have yet to try ephedra myself most in part for its illegality, but if anyone knows a good source than by all means send me a PM. Personally i generally just use 200mg caffiene and maybe a few green tea extract pills. I think a creatine cycle can be very beneficial for a weight loss regime, especially if you continue to weight train during your cutting phase.

Let me know if you want to see my exact diet, its sort of comprehensive and kind of a waste of time for me if you're not interested.

[Aiden Bloodaxe]

As I posted before, here is my diet that i'm on due to various factors and I've lost about 8 lbs in two weeks:


2-3 servings of oats
couple spoonfuls of full fat yogurt
couple spoonfuls of pumpkin
handful of walnuts

4 eggs
wedge of cheese

can of tuna
fruit

fruit

about 100-300 kcals worth of carbs
chicken
veggies
2 cups of whole milk

veggies
4 eggs
cheese

2-3 servings of cottage cheese
psyllium husk, flax seed
brewers yeast
So what're you up to nowadays, Anfeyd? Are you purposely losing weight / cutting or just participating in more sports & creating the deficit there?

[Jackamaideshwang]

Yeah anfeyd must be exercising alot and hard, for him to still be losing body fat. I bet he'd be getting pretty muscular though, or have the opportunity if he kept it up, from that diet+presumed exercise. Soluble fibre and cottage cheese before bed seems like a good pre-bedtime meal by the way, I forgot fibre.

[bchommmes]

to get into a weight class for continous fighting for a world title, thats why i wanna get down to 112 (:

[Steve]

Is the title World's Skinniest Teenager?

[Ernest]

What? Ha ha. If you were 112 pounds, you'd be underweight, and not only would you be underweight, but you'd be a 112 pound male. I can throw 112 pounds with one arm. Do you understand?

lmfao

[dpitlock]

hahahhahahahaha

[k-slash]

hahahahahahahah

Edit: Wtf dan, we posted that right after each other with the exact same response. Minus and a hah.

Weirddd.

[dpitlock]

http://images.despair.com/products/demotivators/destiny.jpg

[dpitlock]

Bchommmes fucked up his entire post. The weight class he wants to be in is

N-95
17- Middle 121- (55-) (m)

[Kitosho]

When I was young, my mom said I wasn't fat, I was "Husky". I think that's the weight class below "Big Boned".

[anfeyd]

So what're you up to nowadays, Anfeyd? Are you purposely losing weight / cutting or just participating in more sports & creating the deficit there?

I took a long long look into what direction my body was headed. My knees were constantly aching, my elbows always cracked, my hips would pop and hurt. I just realized I'd rather be more athletically oriented at this point in time in my life. I've found out that if I squat heavy, my knees will hurt for about 2 days so i'm not going heavy on squats for a while. Considering I'm only 21, I have to look at the bigger long term picture.

I gained 20 lbs since about October, basically. I was 232 at 6'3 at the beginning of March, this is rather rapid for me and I think it contributed to the problem.

I switched to that diet I put up exactly two weeks from this day and am now at 223-225 on a daily basis and still losing weight. I'm really constantly hungry and don't see it as a lot of food.

My lifting has been good, I guess. Squats are maintenance and I will start to ramp up deadlifts and focus on it as my main lift but I haven't really cared about it too much. My knees feel 10x better and I'm happy with that.

I'm doing next to no other activity either besides dynamic stretching so my energy expenditure comes from lifting less than 1 hour 4 days a week, stretching, and daily activities.

My plan is to continue doing this, I think I will be a lean 220-215 which is light for my height. However, I was a lean 180 three years ago (summer of 06), so i'm happy with a 30-35 lb muscle gain in that span of time. From there I will put a little more emphasis on lifting and slightly increase my caloric intake.

[Swartz]

I'm actually interested to see what you look like these days, anfeyd.

[Jackamaideshwang]

I like lifting most days, with quick sessions, you're always fresh and feeling good. That's when I lose the most body fat aswell, with maybe one slight cardio a week. Maybe theres something behind that, fewer catecholamines, less muscle damage so less need for recovery, but more regular stimulation.
And for the thread starter, I would just eat a bit more protein and fat and lose some/most of the carbohydrates. Increase the carbs slightly as you increase cardio, you will find the proportions needed for fat loss quiclkly. You won't have the caloric density problem if you have enough fat and you can still eat 'clean' foods. Coconut milk/coconut cream is my favourite right now, it really fills you up and has plenty of delicious fat; good for pre-sleep meal I'd say.

[Aiden Bloodaxe]

Lots of fat gets me hyper before bed

[Nuevo Ninja]

I like lifting most days, with quick sessions, you're always fresh and feeling good. That's when I lose the most body fat aswell, with maybe one slight cardio a week. Maybe theres something behind that, fewer catecholamines, less muscle damage so less need for recovery, but more regular stimulation.
And for the thread starter, I would just eat a bit more protein and fat and lose some/most of the carbohydrates. Increase the carbs slightly as you increase cardio, you will find the proportions needed for fat loss quiclkly. You won't have the caloric density problem if you have enough fat and you can still eat 'clean' foods. Coconut milk/coconut cream is my favourite right now, it really fills you up and has plenty of delicious fat; good for pre-sleep meal I'd say.

Thanks for the tips. I was lifting heavy with high weight and fewer reps but with lots of sets and generous rest periods. I'm planning on changing my resistance training routine to include lighter weight, more reps, fewer sets, and shorter rest periods. Also, I'm planning on throwing in some circuit exercises on my days between weights and doing some heavy-bag work for cardio.

I'll probably lower my carbohydrate intake somewhat, but for some reason I can't go really low on my carbs or my body just goes haywire. I can't lower my fat at all because I began to throw off the testosterone in my body when I inadvertently stopped eating much fat. So, pretty much, it's increased activity more frequently, I think, and portion control.