Starting a cut, have a LOT of questions!!

Keyser Soze · 14-12-2005, 10:07 PM

Ok, for those who don't know me, I'm 241Ibs and somewhere between 20-25% BF, 6'0" with a 44" waist (tape measured around widest circumference). I want to cut, and I don't mind losing LMT if I can drop flab that much quicker. I use the Max-OT training regimen.

My PROPOSED diet plan looks like this:

8.30 Whey in water, Multivitamin and 500mg of Vit C.

09.00 Oats in skimmed milk, Sultanas, 1 tbspn of honey.

12.00 3 eggs on 2 brown toast, lightly margarined, pan lightly greased with olive oil;

14.30 Turkey breast, 150G, and steamed veg;

17.00 Turkey breast, 150G, and steamed veg;

19.30 Turkey breast, 150G, and steamed veg;

20.00 Bowl of assorted chopped fruit, cup of Tea;

21.30 Cottage Cheese/Tuna mix, handful of nuts.

22.30 Cup of Green Tea.

23.00 Bed.

Not a varied diet, but that's another thread, please.

Now, some questions on the above....

1) How many grams of Protein should I take in on a cut? 2 or 300Gms?

2) How many grams short am I with the above plan?

3) What proportion of cals should come from what (Protein/Carbs/Fat) and how does the above plan measure up?

4) You'll notice I eat nothing much at 11.30; what would be a good mid-morning meal?

GENERAL ISSUES:

5) What would be the benefit of Glucosamine Sulphate to me, if anything?

6) When starting a cut, how much flab can I expect to shift in month 1?

7) How do you best cycle calories for fat loss?

8 ) How do you eat fat to lose fat?

9) I often have to eat on the move...can you storing chicken/turkey in any container, like cellophane, or should I go out and buy one of those hermetically sealable tupperware boxes???

MANY thanks in advance

KS.

Comando Tom · 14-12-2005, 11:28 PM

Quote:

1) How many grams of Protein should I take in on a cut? 2 or 300Gms?

Depends on your bodyweight, I think most people keep it pretty much the same as bulking so it prevent catabolism.

Quote:

2) How many grams short am I with the above plan?

Not sure

Quote:

3) What proportion of cals should come from what (Protein/Carbs/Fat) and how does the above plan measure up?

Pass

Quote:

4) You'll notice I eat nothing much at 11.30; what would be a good mid-morning meal?

Protein and salad

GENERAL ISSUES:

Quote:

5) What would be the benefit of Glucosamine Sulphate to me, if anything?

None, unless you have sore joints.

Quote:

6) When starting a cut, how much flab can I expect to shift in month 1?

Depends on diet and how much cardio.

Quote:

7) How do you best cycle calories for fat loss?

More carbs on workout days, less on non.

Quote:

8 ) How do you eat fat to lose fat?

Eat Omega 3 Fats

Quote:

9) I often have to eat on the move...can you storing chicken/turkey in any container, like cellophane, or should I go out and buy one of those hermetically sealable tupperware boxes???

Pass

I hope this helps a bit..

TheDaddy2003 · 15-12-2005, 03:36 AM

5) when it comes to BodyBuilding its nothing to do with sore joints, more like help you build strong joints.

I Defiently recommend taking Glucosamine Sulphate, what i take is a 3 in 1.

Glucosamine Sulphate, Chondroitin & MSM 3 times a day.

you can get them from holland and barret but they are expensive i suggest a search on the net for a cheaper source.

ive never done a cut but id suggest sticking with all the protein u can handle, 300grams per day is a fair amount.

Nick500 · 16-12-2005, 02:06 PM

Quote:

Originally Posted by Keyser Soze

Ok, for those who don't know me, I'm 241Ibs and somewhere between 20-25% BF, 6'0" with a 44" waist (tape measured around widest circumference). I want to cut, and I don't mind losing LMT if I can drop flab that much quicker. I use the Max-OT training regimen.

My PROPOSED diet plan looks like this:

8.30 Whey in water, Multivitamin and 500mg of Vit C.

09.00 Oats in skimmed milk, Sultanas, 1 tbspn of honey.

12.00 3 eggs on 2 brown toast, lightly margarined, pan lightly greased with olive oil;

14.30 Turkey breast, 150G, and steamed veg;

17.00 Turkey breast, 150G, and steamed veg;

19.30 Turkey breast, 150G, and steamed veg;

20.00 Bowl of assorted chopped fruit, cup of Tea;

21.30 Cottage Cheese/Tuna mix, handful of nuts.

22.30 Cup of Green Tea.

23.00 Bed.

Not a varied diet, but that's another thread, please.

Now, some questions on the above....

1) How many grams of Protein should I take in on a cut? 2 or 300Gms?

I would suggest 1.25 grams/lb bodyweight. so 300grams ish

2) How many grams short am I with the above plan?

I would say about 180 grams, just before bed have 2 scoops of whey in skimmed milk, maybe cut down the size of the bowl of fruit at 8pm, and maybe get rid of the nuts, to adjust for calories obtained.

3) What proportion of cals should come from what (Protein/Carbs/Fat) and how does the above plan measure up?

I think for a cut you want to aim for about 50/30/20

yours is probably about 40/30/30, so your doing it pretty much alright! just bump up the protein a little and maybe drop the nuts and your sorted

4) You'll notice I eat nothing much at 11.30; what would be a good mid-morning meal?

I think it would be fine to leave a meal out here, after all you are trying to restrict calories to below maintenance to cut. Perhaps an apple and a scoop of whey in water if you must, but remember to adjust the calories in another meal.

GENERAL ISSUES:

5) What would be the benefit of Glucosamine Sulphate to me, if anything?

if you have sore joints, then this will help you out.

6) When starting a cut, how much flab can I expect to shift in month 1?

Depends on so many factors. But if you are running a 750 calorie deficit per day, you can expect to lose about 1.5lbs/week. But in month 1 i would expect a lot more, simply because there will be a dramatic change in your old diet VS your new one. I expect you could see up to 4 - 5lbs a week for the first month only. A lot of that weight will be water retention, so not actually fat.

7) How do you best cycle calories for fat loss?

As i've mentioned above, its about have your calories for the day lower than your maintenance. Given your height weight and body fat, i'd expect that you should aim for about 2750 - 3000 to be 500 below maintenance.

8 ) How do you eat fat to lose fat?

Good fatty acids will help your fat molecules become more soluble and will help you burn them

9) I often have to eat on the move...can you storing chicken/turkey in any container, like cellophane, or should I go out and buy one of those hermetically sealable tupperware boxes???

cellophane/tupperware is fine

MANY thanks in advance

good luck

KS.

FAT BOY · 22-12-2005, 10:32 AM

How you doin m8 hows the diet going have you got it sorted

Keyser Soze · 24-12-2005, 12:36 PM

Hi all,

I want to thank Nick, Tom and Daddy for their input, I'm very grateful, I'm a bit ashamed to take and run, so sorry I haven't back for so long.

The diet is great mate, I only followed it for a week, being Christmas (almost) I've fallen off the wagon, but in that first week I dropped at least an inch from my waist size, despite actually eating MORE than I did previously! I don't have any other tape-measurements or bodyweight comparisons, but the difference after those 7 days was just visible in the mirror.

Proof? TWO guys complimented me on my 'new' look!!!

The best proof of all? I'm noticing that women are looking at me slightly different, taking a few more seconds to talk or look at me; when you've been in my body for 37 years, you NOTICE the difference. I've been training on and off since 18 so I could have an advantage with women; and I could SEE the payoff happening around me in that week.

Even my muscles have increased in size WHILE I was cutting; it wasn't muscle memory, because I've been training for 5 weeks, my memory always kicks in after 1-2 weeks. It's the extra protein, i reckon I was getting a measly 100gs a day, no wonder it took me so damn long to get from 13 stones at 18 and 20%bf to 17 stones today.

So I am out of my head with excitement over this cutting thing!!! I used to bloody dread dieting, because my last diet was so poor!! There's nothing quite as magical as a sorted diet, because there's no downside anywhere, you win on ALL fronts; you feel better inside, your energy is higher, your sleep better, you look better/brighter, you're actually eating more and yet shifting flab...the list goes on, but I won't.

The is the best bloody present I could have asked for this Christmas...in that week alone I could SEE my life changing for the better, and all I have to do in January is hit the Start button!!! I feel like jumping up and down and shouting for joy like a Yank at one of those self-help conventions!!

I don't know you lot to say this, but even now I'm welling up a bit...you don't know what this means to me.

Went out last night with my brother and a couple of mates, one of them wants to get into training, normally I'd have just said "Join a gym", but after this new diet, I'm going to let him train in mine (got a small building at the bottom of my garden that is part storage room, part-gym). You lads have helped me out with a topic I knew nothing about, my diet, and I want to do the same on a topic I know a lot about, training.

Anyway, before I start boo-hooing, I'll just end this acceptance speech and take the award!!!

Thanks a MILLION, you lot!!!

Keyser.

Nick500 · 24-12-2005, 04:32 PM

Really great to hear its working for you.

Wish you all the best and merry xmas

Nick

FAT BOY · 27-12-2005, 03:38 PM

stick with it m8 haveyou got a training log let us know how you doin

Keyser Soze · 03-01-2006, 02:31 AM

Quote:

Originally Posted by FAT BOY

stick with it m8 haveyou got a training log let us know how you doin

I think I'll do that mate, everything's on hold right now because I picked up a cold from my niece on New Years Day, hopefully after a week I'll have dropped a bit of flab (and no doubt lost an equal or greater amount of LMT!)

It's annoying to delay such a beautiful thing like...oh, how shall I put it...GETTING MY LIFE BACK!!!

....

But it's worth it for a giggle and some quality time with her!!! She's nearly 4 and we love each other to bits, when she was born I swore to her dad, my brother, that if something ever happened to him (God forbid) I'd raise her.

Mushy, I know...sorry, can't sleep because of this poxy cold, thought I'd switch the pc on and post something...

Still have to go in the office and out and about this week, family business and nobody else can do what I can, but I've got a few non-gym exercises for calves and forearms to keep my muscles pumped a bit.

KS

FierceFrets · 03-01-2006, 12:08 PM

Glad to hear youve had so much success matey!

Keep it up and keep us informed!

:twisted: Fierce

14-12-2005, 10:07 PM	#1 (permalink)
Keyser Soze Under Construction Join Date: Dec 2005 Posts: 21 Rep Power:	Starting a cut, have a LOT of questions!! Ok, for those who don't know me, I'm 241Ibs and somewhere between 20-25% BF, 6'0" with a 44" waist (tape measured around widest circumference). I want to cut, and I don't mind losing LMT if I can drop flab that much quicker. I use the Max-OT training regimen. My PROPOSED diet plan looks like this: 8.30 Whey in water, Multivitamin and 500mg of Vit C. 09.00 Oats in skimmed milk, Sultanas, 1 tbspn of honey. 12.00 3 eggs on 2 brown toast, lightly margarined, pan lightly greased with olive oil; 14.30 Turkey breast, 150G, and steamed veg; 17.00 Turkey breast, 150G, and steamed veg; 19.30 Turkey breast, 150G, and steamed veg; 20.00 Bowl of assorted chopped fruit, cup of Tea; 21.30 Cottage Cheese/Tuna mix, handful of nuts. 22.30 Cup of Green Tea. 23.00 Bed. Not a varied diet, but that's another thread, please. Now, some questions on the above.... 1) How many grams of Protein should I take in on a cut? 2 or 300Gms? 2) How many grams short am I with the above plan? 3) What proportion of cals should come from what (Protein/Carbs/Fat) and how does the above plan measure up? 4) You'll notice I eat nothing much at 11.30; what would be a good mid-morning meal? GENERAL ISSUES: 5) What would be the benefit of Glucosamine Sulphate to me, if anything? 6) When starting a cut, how much flab can I expect to shift in month 1? 7) How do you best cycle calories for fat loss? 8 ) How do you eat fat to lose fat? 9) I often have to eat on the move...can you storing chicken/turkey in any container, like cellophane, or should I go out and buy one of those hermetically sealable tupperware boxes??? MANY thanks in advance KS.

24-12-2005, 04:32 PM	#7 (permalink)
Nick500 Join Date: Aug 2004 Location: Bristol Posts: 3,230 Rep Power:	Really great to hear its working for you. Wish you all the best and merry xmas Nick ______________________ - Obsession is what lazy people call dedication -

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15-12-2005, 03:36 AM	#3 (permalink)
TheDaddy2003 Making Progress Join Date: Sep 2005 Location: Wales Posts: 184 Rep Power:	5) when it comes to BodyBuilding its nothing to do with sore joints, more like help you build strong joints. I Defiently recommend taking Glucosamine Sulphate, what i take is a 3 in 1. Glucosamine Sulphate, Chondroitin & MSM 3 times a day. you can get them from holland and barret but they are expensive i suggest a search on the net for a cheaper source. ive never done a cut but id suggest sticking with all the protein u can handle, 300grams per day is a fair amount.

22-12-2005, 10:32 AM	#5 (permalink)
FAT BOY Legend Join Date: Dec 2005 Location: UK Posts: 849 Rep Power:	How you doin m8 hows the diet going have you got it sorted

24-12-2005, 12:36 PM	#6 (permalink)
Keyser Soze Under Construction Join Date: Dec 2005 Posts: 21 Rep Power:	Hi all, I want to thank Nick, Tom and Daddy for their input, I'm very grateful, I'm a bit ashamed to take and run, so sorry I haven't back for so long. The diet is great mate, I only followed it for a week, being Christmas (almost) I've fallen off the wagon, but in that first week I dropped at least an inch from my waist size, despite actually eating MORE than I did previously! I don't have any other tape-measurements or bodyweight comparisons, but the difference after those 7 days was just visible in the mirror. Proof? TWO guys complimented me on my 'new' look!!! The best proof of all? I'm noticing that women are looking at me slightly different, taking a few more seconds to talk or look at me; when you've been in my body for 37 years, you NOTICE the difference. I've been training on and off since 18 so I could have an advantage with women; and I could SEE the payoff happening around me in that week. Even my muscles have increased in size WHILE I was cutting; it wasn't muscle memory, because I've been training for 5 weeks, my memory always kicks in after 1-2 weeks. It's the extra protein, i reckon I was getting a measly 100gs a day, no wonder it took me so damn long to get from 13 stones at 18 and 20%bf to 17 stones today. So I am out of my head with excitement over this cutting thing!!! I used to bloody dread dieting, because my last diet was so poor!! There's nothing quite as magical as a sorted diet, because there's no downside anywhere, you win on ALL fronts; you feel better inside, your energy is higher, your sleep better, you look better/brighter, you're actually eating more and yet shifting flab...the list goes on, but I won't. The is the best bloody present I could have asked for this Christmas...in that week alone I could SEE my life changing for the better, and all I have to do in January is hit the Start button!!! I feel like jumping up and down and shouting for joy like a Yank at one of those self-help conventions!! I don't know you lot to say this, but even now I'm welling up a bit...you don't know what this means to me. Went out last night with my brother and a couple of mates, one of them wants to get into training, normally I'd have just said "Join a gym", but after this new diet, I'm going to let him train in mine (got a small building at the bottom of my garden that is part storage room, part-gym). You lads have helped me out with a topic I knew nothing about, my diet, and I want to do the same on a topic I know a lot about, training. Anyway, before I start boo-hooing, I'll just end this acceptance speech and take the award!!! Thanks a MILLION, you lot!!! Keyser.

27-12-2005, 03:38 PM	#8 (permalink)
FAT BOY Legend Join Date: Dec 2005 Location: UK Posts: 849 Rep Power:	stick with it m8 haveyou got a training log let us know how you doin

03-01-2006, 12:08 PM	#10 (permalink)
FierceFrets Legend Join Date: Sep 2005 Location: London Posts: 704 Rep Power:	Glad to hear youve had so much success matey! Keep it up and keep us informed! :twisted: Fierce