CUTTING

PAUL69

Hello everyone

Going back and forth through many different diets i have decided to start cutting now and just want to make sure this is okay

Morning 7:30 High protein meal replacement shake
Mid morning 10:00 Half sandwiche with lean meat or tuna ( brown or granary bread)
12:00 Salad/veg with Salmon fillet/Chicken breast
Weight Training 2 - 3
3:30 Half sandwiche with lean meat or tuna ( brown or granary bread)
6:00 Vegetables with Chicken breast/Fish/ Steak
9:00 High protein meal replacement shake


Vitimin Suppliments in thE morning and ZMA before bed

I also do Cardio 15 - 30 minutes 5-6 times a week in teh evening and weekends

Nick500

i think dont have half a sandwich, go for a full sandwich, i think ur probably under-doing the calories a little, but other than that it looks quite solid. How much total protein is that? i've guessing about 200, if its lower try upping it to 200 minimum

I think that cardio 5 - 6 times a week may be too high, especially if your calories are that low, what is your body type? mesa/endo/ecto?

Nick

PAUL69

Sorry mate you'll have to tell me what mesa/endo/ecto are?

Young Gun

Basically its your natural physique. Some people are exceptionally skinny naturally some are a little chubby and put on weight more easily this affects your needed calorie intake.

PAUL69

Yeah ive always been a bit tubby mate. So ive bulked up a lot, now trying to cut down and ive found that eating a lot less carbs helps this. But is it effecting my muscles in any way? And should i add more calories but not in carbs?

Nick500

paul you sound like me, i am very sensitive to the carbs i eat. It seems if i eat lower carbs i can lose weight fairly fast, if i eat lots then i blow up ! unfortunately it brings fat with it.

I personally say that given that we seem to have similar body types, carb minimising is the way to go for you to lose weight, many people will disagree probably though on that.

Nick

PAUL69

Nick

Would eating less carbs and more lean protein affect my muscle mass while cutting?

Lonsdale

How much do you weigh? A good way of cutting IMO is to find out your calorie maintenance requirement and cut it by 500, as well as doing regular cardio. That way you're minimising the amount of muscle you'll lose.

A good plan also is to taper your diet, whereby you have the majority of your carbs early in the day, eg breakfast and lunch, so you'll definitely burn them off. The only other time you need to worry about carbs is just pre and post workout, in which case it should be a simple carb such as dextrose.

Having one protein shake an hour or so before you go to bed (prefereably casein or another slow digesting one), along with alot of water during the day, should ensure that you don't feel too hungry.

PAUL69

I weigh around 13. 5 Stone

PScarb

Paul have you tried Carb Cycling i have found this way to be better than just lowering your carbs all the time.
i also have a intolerance to lots of carbs but since i started carb cycling in both the off-season and pre-comp my physique has improved vastly.

I given my opinion on your diet below...


50g Oats + 2 scoops blended protein(i mix it all in together and its yummy)

i would swap this for a tuna\chicken salad with a table spoon of Olive Oil

good choice but when having the chicken make sure to add some EFA's like Udo's Oil
this is your post workout meal and you should really be getting some fast protein in and some simple sugars Extremes Build and Recovery has a good ratio of carbs to protein to help recovery.

excellent but again add some good fats to this meal

I would look to swap this for either tuna and cottage cheese or 2 scoops of a blended protein with some peanut butter this will enable the protein to be released slowly as you sleep.


i would add fish oils approx 6 daily split throughout the day with meals a pre-biotic would also help

if you are looking for weight loss then cardio is a good way to go i would advise though to do no less than 30min each session and start with 5 x weekly and increase this as you go.

like i say paul this is just a suggestion....