Cutting advice/help

[jonathandd23]

ok so I'm about to start my cutting diet for the summer (start april 1st) and i need a little guidance because i really want to get ripped this year, I've gotten lean before by just reducing cals, eating salads n what not, but i
want to take it to the next level.

So basically how can i determine my calorie maintenance? i bought a scale and it read 3300 cals to maintain but I'm not sure if thats accurate, to help you grasp my activity level ill describe my day at work

7:30am - 5:30-6pm

Work at a Nursery which involves me moving plants around, lifting trees, loading cars ( sometimes i pretend the tree is like a deadlift and grip n rip it so its kinda fun)

10:00am 10min break
12:30pm 30min break
3:00pm 10min break

Sometimes i don't get these breaks now because its so busy I'am unable to take breaks. It is a family owned business so it is not your typical union job, i do have to work hard, usually I'm sweating.

Come home around 6-6:30 eat, then go to the gym around 8pm and finish usually around 9:30 sometimes 10

My basic concept of cutting was to have calorie deficit, but i hate the idea that i can eat chocolate and still be in my macros, same with wheat. Im curious if there are some foods, despite the calories that i should cut out
I do love Greek salad and i think that its a great fit, usually olive oil with veges/low fat feta cheese with say a chicken breast?

Should i start with 500 cal meal x6 for 3000cals (300 cal deficit) and then every month drop it around 500 cals?

I also ran EC stack for when i was really low on cals, i found it help me with keeping my energy levels high while i didn't have any direct carb sources.

Any help is appreciated.

Good luck to everyone on der summer shreddin.

[jonathandd23]

stats are:
Age:19
Weight: 195lbs
Height: 5'11
BF: 15%

[massabsamurai]

post ur current diet and ur training regime. On another note, You spend 1.5-2 hours training in the gym or does that include cardio too?

[jonathandd23]

Currently on bulk, so my diet is between 4000cals -4500cals depending on the days

my training goes like this

Chest/tri
Shoulders/legs
Back/bi

Wednesday is rest day

Mon- Chest/tri
Tues- Back/bi
wed - Rest
thurs - shoulder/legs
Fri- chest/tri
sat- back/bi
Sun- shoulder/legs

no cardio atm, except wednesdays i have hockey, and i do a 5 min walk before every workout.

[Praetorian]

Google Dave Palumbo diet for 200lb man...follow that. Dont worry about calories. Diet had more to do with eating specific macros, Cardio should always be done after weights....never before.
Training doesnt give you enough time to recuperate.
Chest
Back
off
Shouders
Arms
Legs
off

Cardio every day...start low 20min walking only and increase weekly if fat loss stalls.

P

[jonathandd23]

that was my exact routine for last year, this year i decided to train body parts x2 week (i watched some of CT Fletchers vids)

So i read all about the Dave Polumbo diet, how would say a greek salad work instead of some of the nuts? or if i add some together? would veggies be considered a direct carb source?

last year when i tried to cut down, i lowered my carbs to almost no direct sources, but at times, i felt like i had no energy what so ever. My guess is, id need to do no direct carbs for a long time, that way the brain goes into ketosis and will only want fat?

[Praetorian]

You will require 72 hours to get into ketosis. If you dont follow the diet verbatim it wont work and you will have issues such as low energy because you ar adding direct carb sources and kicking yourself out of ketosis.

Its real simple...you want results....follow the diet...no changes, no additions, no subtractions! You will also NOT do well training twice weekly!

P

[jonathandd23]

yea thanks for that link, I'm actually really stoked to give a shot, i mean especially that its basically telling you exactly what to do, i think this will be fun.

[kawikaratekid]

Do you recommend this diet for the lack of complexity? Or do you feel that the keto diet yields the best results?

[jonathandd23]

hey, so far Kawikaratekid, its worked very well for me, mind you i haven't followed it to the "T" and by that i mean I'm subbing the protein shake for chicken breast and 1/4 cashew. but in the week and a half, I've noticed I've started to lean out quite nicely, and its only been 1 week. haven't even started the protein/vege combo, but I'm going to wait for awhile before i do that. id def say give it a shot,

Note* the first 3/4 days are hell, specially cause i went from bulking (overeating) to this (under eating) but after that, you feel fine, the hunger subsides, the low energy/craving for carbs subsides.

[kawikaratekid]

Thanks bro!

[jonathandd23]

week #2 cheat today, wow, i can barely eat anything anymore. Went to Dennies and got 4 pancakes, 2 sausages, bowl of oatmeal, only ate 2 pancakes and 2 sausages till i felt a bit sick of overeating a bit.

Stomach has really shrunk since i was on my bulk, that shit right there would have been dumbied in 5 mins prior to this diet. Feeling good though for my back workout today, i think ima shoot for PR after this meal digests a bit.