cutting diet

[yAr]

Ive never really gone through with a cutting diet... mostly just a bulk, but ive come to realize that in order to get shredded i must cut hah.

I have finally got a journal and am going to keep my macros 50 20 30, im on day three now, and it seems to be working pretty good. but i am no expert, so if anyone has some good advice please let me no.

current body weight 180 height 5 10

180p
60c
50f

total cals 1410
going to try and keep it as close to this as i can..

food has consisted of steak,salmon,lean beef, chicken, shakes,eggs,veggies, and tuna for three days now...gotta stay consistant, but fck i hate cutting, want more carbs lol

workout
morning cardio weights
afternoon abs sauna
take roughly 5L water a day - aka. piss every 10 mins..

goal is to drop bodyfat by a few percent..

any advice on my diet / routine would be good.

[bigtavi8]

WHOA! 1400 cals and 60 grams carbs. jesus sounds like 3 days out diet. If this is what it takes your metabolism to get shredded cool but for me id add some cals (up to maybe 2000) then start from there. Either get on a keto diet and use fat as fuel or add some carbs in because 60g is very low.

[baza]

I'd cycle your carbs. You'll be more satisfied, and you will feel fuller. Just my personal opinion, it works well for me.

PS. I eat roughly 2000 calories a day and I'm 6'3" 230-235lbs and have been doing it for well over 6 months.

[yAr]

thanks for the advice maybe ill start to cycle my carbs which would also up my cals, every second day..
Im not planning on doing the diet for too long 4 - 6 weeks, then i want to go back on a mass diet.
would cycling my carbs between 60 and 100 be recommended?

[Andre Gregoire]

I would double the protein or at least increase it by 50%.

That being said 180lbs @ 5'10" is pretty skinny are you sure you need to be cutting? Also if you need to be cutting why are you only doing it for 4-6 weeks?

[Felinecougar]

Re think this...let me give you an example. At 115 lbs before I did figure 4 weeks out I was eating !400 cals per day. Calories are way to low.

[yAr]

hmm guess i got some work to do

[baza]

thanks for the advice maybe ill start to cycle my carbs which would also up my cals, every second day..
Im not planning on doing the diet for too long 4 - 6 weeks, then i want to go back on a mass diet.
would cycling my carbs between 60 and 100 be recommended?

I cycle my carbs like this
day 1: 200g
2: 160g
3: 120g
4: 80g
5: 120g
6: 80g

Divided into four meals, per meal it's
50g
40g
30g
20g
30g
20g
For the week.
ANd last two meals just fats and protein.

Right now I do 45sec rest between sets, and do no cardio... well 5mins, then I get bored and go home.

[rated_rko]

I would double the protein or at least increase it by 50%.

That being said 180lbs @ 5'10" is pretty skinny are you sure you need to be cutting? Also if you need to be cutting why are you only doing it for 4-6 weeks?

x2 protein is essential in maintaining muscle mass imo

[Andre Gregoire]

The most important element in a successful diet is adequate protein, then it's the right caloric deficit, it's really that simple.

We need more info to help you out.

1. What is your short and long term goal, this will help decide if you should even be cutting now.

2. Post a pic we need to know how much lean body mass you have this is a big indicator of metabolic rate.

3. How active are you? Do you work construction or an office job? How often do you lift? Cardio? Other Sports?

4. What is your current diet like?

[steve_d]

I'd cycle your carbs. You'll be more satisfied, and you will feel fuller. Just my personal opinion, it works well for me.

PS. I eat roughly 2000 calories a day and I'm 6'3" 230-235lbs and have been doing it for well over 6 months.

while 1400 is low for someone 5'10 and 180, I would argue 2000 for someone 6'3 235 is exceptionally low as well. Unless you are getting a good 5000 calories as a cheat once or twice per week, I would assume you are looking 1 week out for the last 5 out of those 6 months. I do think I saw your pics a while back and its no wonder you stay ripped all the time!

at 2200-2400 calories per day, with 1 day at 4000 per week, I was able to get down to 165 without ever having to do more than 45-60 minutes of cardio.

[yAr]

lol been gone a while ay...
so basically i have no idea what body fat percentage is.. i could post a phone pic.. prob wont help much..
and to be honest i prob dont absolutly need to be cutting.. but right now i have the time too and id really like to drop a few percent befor i bulk again...
also i can extend my cut longer i just put down 4 - 6 rough estimate of what i was going to go with, really ill just judge by look.. is what i was thinking anyway..ill try figure out how to add a pic
also.. thanks for all that info..!!!!

[yAr]

http://www.canadabodybuilding.com/forums/picture.php?albumid=181&pictureid=1084

[yAr]

so i have now upd my cals, going to do more research on carb cycling and add itt into the picture..

[yAr]

okk
so currently only activity i have is gym..
morning i do light cardio hr 135ish for 10 mins then weights
afternoon - well just started to add half hour cardio hr 135ish

meals have veried every day but for the most part

1 - 6 eggs, sometimes throw some chicken slices in
2 - shake
3 - 1 cup lean beef 1 cup vegies
4 - shake
5 - fish salmon tuna cod, throw potatoe in sometimes
6 - shake

i really need to get my diet down ive only been 4 - 5 days now
day 1 - 1560 cal
day 2 - 1505 cal
day 3 - 1730 cal
day 4 - 1700 cal
on 5 now this shits ever easy

[yAr]

nerver* ^

[yAr]

lol fck never

[clicker666]

I'll say 12% for the BF. Abs clear and present, but still "soft" looking overall.

I'd be happy as hell to look like you lol.

[yAr]

so ive been doing 220p 70f and cycling my carbs 120 100 80 60 120 80 60 then a cheat... not sure if this is the most effective way of cycling but it sure has been working i am now down to 174 and deff. looking alot tighter, lower abs are still not there yet, but over all, so far so good..

[baza]

while 1400 is low for someone 5'10 and 180, I would argue 2000 for someone 6'3 235 is exceptionally low as well. Unless you are getting a good 5000 calories as a cheat once or twice per week, I would assume you are looking 1 week out for the last 5 out of those 6 months. I do think I saw your pics a while back and its no wonder you stay ripped all the time!

at 2200-2400 calories per day, with 1 day at 4000 per week, I was able to get down to 165 without ever having to do more than 45-60 minutes of cardio.


Ya I tried so many things, and this just seems to work. Strength is still there, so I'm not too concerened about muscle loss. I was having a problem losing fat this year, couldn't get rid of it. Last year I stopped doing cardio and the fat melted off, so I started off this year like that but didn't work. Finally in July, I started doing 45sec rest between sets, higher reps, lower weight, and 5-10mins of cardio after workout (mostly to stretch the workout out to atleast 40mins) and fat melted off. Lost about 20lbs in 6 weeks (some water). And now that I am about 8% (or was, had week off and cheat week), and summer is over, I will have a 2-3 cheat day, and it seems to have no effect, and hold no water. So as you said, those additional days may actually be needed.

Sorry to hijack thread, but to ramble a bit. I used to do CKD diet, I would eat roughly 2800-3000 calories. I would get around 10-11%, but couldn't get tot hat next level. I thought maybe cals were too LOW, so I would up them to 4000per day for a couple weeks, then back down. Tried dropping them to 2500-2600. Added cardio, added sprints, clean cheat days, dirty cheat days, etc etc, nothing worked. I talked to Lyle McDonald about it, and he said there are small number of people that need extremely low calories to get the fatloss they wanted. I never tried it with CKD, but now that I'm carb cycling with 2000, I just may be one of those people.

Now, I'm not lifting very heavy this year due to injuries and the recent success of lifting light, but last year I got stronger and stronger on this low of calories... which I think was mostly from tren. But I was thinking damn, how much would my strength have gone up if I was eating 3500-4000 calories.

Sorry for going on and possibly hijacking thread!

PS Good work Yar.
One of my biggest concerns with low cals is that when you hit a plateau, what do you do? If I'm eating 2000 calories at 230-240lbs, I can't really let myself go any lower than that, so that option is out. imo, Ideally it's better to start higher, then slowly drop cals as you plateau. I was lucky last year, and this year, I never really plateaued, I just kept getting leaner and leaner, to levels I never thought my body would make it to. Before these last two years, the leanest I would ever be was around 10%, if even that low, so I'm not one of those guys you hate because they're always lean!

This was me beginning of Sept, and I probably lost 3-4 more pounds since then, was starting to get veins in my midsection... until this last week, I probalby put on 10-15lbs of water from fast food multiple times a day.

[yAr]

thanks for robbin my thread and making my pic look like shit brah... haha j/k
but seriously what u guys think my b/f % is so i can get a better idea of my BMR. i figure im roughly 12 to 14% so im puttin my BMR at roughly 1500 cals...

Also ive cheated last two days in a row, feel like shit gained 4 pounds, but back on it today..

[yAr]

also looking good baza, honestly id like to have a physic similar to you one day props... also thanks for the feed back.

[baza]

ugh, replied to this dunno where it went.
I was gonna say I think you're around 12%, and really aren't far off from where you want to be. And I think you're body is very similar to mine. You have wide shoulders and big abs.