Cutting up naturally - best diet

Nick500

I posted this in the 'ask the pro' section but thought i'd put it to you guys too:

Hi

I wondered what diet tips you could give somebody who is aiming to cut up naturally (i.e. no anabolics, clenbuterol, t3, dnp or whatever).

Supplementation:

Morning:
3 grams BCAAs
3 grams of various omega oils
st john's wort
2 multivits

Before sleep:
BCAAs (in fact, i take these throughout the day)
3 grams of various omegas
1 multivit

occassionally take ECA stack for workout boost.

I should also add, I'm aiming to minimise eating/drinking any product made from milk (hence the soy/egg white protein over whey). My main reason is that it gives a softer look, but generally i get super bloated from milk so i've shifted to soya.

Currently, this is what i'm eating:

Meal 1: soy milk with oats/bran muesli and lots of fruit + nuts + a soy/egg white protein shake

Meal 2: Something like: 1 chicken breast, some brown rice OR whole egg noodles with tuna OR pork/beef/turkey or another meat with salad (lettuce, carrots, egg whites)

Meal 3: Soy/egg white blend shake, or a serving of the above

Meal 4: Same as 2

WORKOUT:
DURING SHAKE: when I finish weights, before heading to do cardio, i have 1 scoop whey with 20 grams dextrose, and 5 grams BCAAs
POST WORKOUT SHAKE: 1 scoop whey, 50 grams oats

At this point I will stop major carb intake for the day (note, i DO have carbs PWO, 50 grams oats....), and normally just eat meats, along with perhaps some vegetables.

meal 5: 200 grams chicken breast with 150 grams of green vegetables, carrots or mushrooms

meal 6: 100 grams chicken breast, 6 egg whites, 1 scoop of soy/egg white protein blend.

I also snack throughout the day until the workout on raisins, nuts and apples (not too many mind, maybe 1 apple a day, 100 grams raisins, 80 grams nuts...).

My aims:
-To get ripped
-To feel healthier
-To get fitter

My stats:
Endo
15 stone (210 lbs)
5'9
White
~ 19% BF after a 4 month bulk

My questions:

- Am i consuming too much fruit?
- Is cutting carbs after the post workout shake the best way?
- what do you think of my 'during the workout' shake + BCAAs?
- I tend to store fat around the bum/back of legs area the most, and I know that spot fat reduction isn't possible, but any tips on how to accelerate this?

Thanks very much in advance,

Nick

Nick500

bump...

Nick500

i post in most of the threads in this forum giving advice, get nobody will reply to mine?

Young Gun

I'd say drop the raisins 100% and I'd eat carbs PPWO other than that see how you go with the diet plan I know you seem much happier and more at ease at the moment.

Also I wouldn't include whey in your elimination of all things dairy but thats a interesting experiment part of what keeps training fun. (that and 18inch guns)

Strange that no one has replied but then not that many of the old regulars are around it seems.

PScarb

i would also take some Fish oils throughout the day say 1g per meal excluding the PWO meal..

Why do you feel whey protein's make you soft is this your opinion or something that you have read about? using Whey proteins mixed with water do not make you soft i am dieting at the moment without any AAS for my next show i drink protein shakes throughout the day and believe me i wouldn't say i have a soft look about me.
Also it has been documented that Soy lowers Natural test levels which as a natural you do not want to do as test levels have a correlation to the amount of fat you burn...

Replace with = 75g Oats + 2 scoops blended protein + 1 small apple

you have the right idea but you need to know exactly what you are eating so that you can alter amounts later in the diet once fat-loss stops..
Meal 2 = 200g chicken + 50g(uncooked weight) basmati rice(brown or white) + 1tbsp of Olive oil

2 scoops blended protein + 25g natural peanut butter or 10ml Udo's oil

Meal 4: Same as 2

I have read many studies that have found that drinking carb and protein drinks whilst training have not increased anabolism...i would just have one shake after your training a good PWO drink is Build and Recovery by extreme nutrition it has a good 3:1 ratio of carbs to protein along with 3g of creatine

this is a good move if you don't have a fast metabolism...

Great meal but i would again add some good fats like Olive oil or even guacamole

I am guessing this meal is around 9ish in the evening if so maybe you would want to either swap it for
6 egg whites + 1 yolk and 150g cottage cheese
or
2 scoops of a blended protein with 1tbsp peanut butter or 10 almonds...

i wouldn't advise anybody who wants to "get ripped" to snack on fruit or raisins as they both contain simple sugars and you would be amazed how many carbs and Cal's their is in a handful of raisins..but keep the nuts in and you can also snack on seeds ..

if this is the best way i am not entirely sure as we are all different but this is how i have do it and it has worked i can only give you advice on my experiences but i am sure their is BB who can get ripped without doing this.
i would take the BCAA before and after your training i have answered your question concerning the drink above.

welcome to the club mate unfortunately this is an area that most men store fat as well as the lower back. you are correct their are no ways to naturally spot reduce but by doing high incline cardio will help...

the 2 main things to remember when trying to lose weight is Diet and cardio you seem to have both covered and the focus to achieve your goals.
i would advise to do a min of 5 x 40min cardio per week increase to this amount if not already doing so...
there are plenty of herbal fatloss supplements available OTC at the moment...i suggest you get one of these and use 3 x daily...

hope this helps Nick..

Nick500

OK.

Thats interesting to hear about soy reducing natural test, i will have to look at that. The idea about not having whey protein was because of the bloat and water retention (which has dropped MASSIVELY since i started using soya), not necessarily fat gain. The 'soft' look i describe hear then would refer to the water gain i get from being bloated, i feel like my belly is gonna burst!

Still, its good to see that precomp, whey is used a lot. Do you use isolate or concentrate? which brand?

OK, i'll take that on board.
you are right, i should probably know exactly what i'm eating each day, what you said there is actually quite a normal meal for me, brown rice + chicken with olive on top - one of my favourites and nutritionally great.

shouldnt I avoid the calorie-dense foods such as PB?

Meal 4: Same as 2

My goal taking the 'during' shake is to stop catabolism rather than increase anabolism, do you still think it is effective doing that? I may consider build + recover but it might be more cost effective just to have 1 scoop whey + oats/dextrose? Also, for the same water retention/bloating properties, i'm staying away from creatine at the moment.

good...

definitely good advice, i'm gonna drop this.
Any you would particularly recommend?

Thanks a lot.

PScarb

I use Extreme Whey and Protein(blended protein) i think the problem you are having is with the milk you mix the shakes with..i would just use water believe me you get used to the taste..

shouldnt I avoid the calorie-dense foods such as PB?[/quote]
Yes but natural PB and Olive oil are full of Good fats which have been proven to help reduce weight and increase fatloss..

Any you would particularly recommend?

Extreme do a very good OTC fatburner SAN Tight is also very good and so is Green Tea extract...