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Thread: Cutting diet

  1. #1
    Dis here, cell tech. Doug9x's Avatar
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    Default Cutting diet

    Cutting diet

    BMR estimate is 3000. I don't want to lose quickly as i'm weighing 172lbs at 5.8" currently.

    Just want to shred up a bit for summer and attain a lower bodyfat that I feel comfortable with again.

    This is only -300 of BMR, so is a slow cut but that's ideal for me. No major rush here.

    This diet has been designed around Layne Norton's cutting diet article (http://www.simplyshredded.com/layne-...ting-diet.html)

    Low carbs toward evening (bro science is strong here) and majority of carbs based around workout, High protein, moderate fats.

    Macro nutrients (roughly)
    • Protein - 1.5g for each 1lbs of Bodyweight (40%)
    • Fats - (30%)
    • Carbs - 30%


    Meal one: 53g protein, 24g fat, 42g carbs = 560 calories
    3 whole eggs, 200ml whole milk, 1 scoop whey, 1 wholegrain bagel

    Meal two (post workout shake): 36g protein, 8g fat = 420 cals
    1.5 scoops whey, 400ml whole milk

    Meal three (Post workout meal): 37g protein, 8g fat, 60g carbs = 512 cals
    175g chicken breast, extra light mayonnaise, 1.2 cup brown rice

    Meal four: 40g protein, 13g fat, 47g carbs = 540 cals
    175g beef steak, 1 cup brown rice, 200g broccoli

    Meal five: 37g protein, 8g fat, 4g carbs = 400 cals
    175g chicken breast, olve oil, extra light mayonnaise, 200g broccoli

    Meal six: 43g protein, 1.5g fat, 15g carbs = 250 cals
    300g cottage cheese tub, 1/2 scoop whey


    2680 calories – 246g protein, 62g fat, 168g carbs


    Notes:

    • Chicken can be subbed out for Salmon/Cod when cheap to buy
    • Cottage cheese can be subbed out for 300ml milk and 1 scoop whey (Protein shake) If I run out of cottage cheese
    • broccoli can be subbed out for another green vegitable if I get bored of broccoli


    Concerns:

    • Not enough carbs perhaps?Seems very low?Have i got the wrong nutrition info for some carb sources?
    Last edited by Doug9x; 03-02-2011 at 09:33 AM.

  2. #2
    M&S Senior Member Cytrainer913's Avatar
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    Default hit these numbers tight

    As you do this from week to week and hit this tight and the numbers, see how your weight responds and don't let the drops be more than 1-2 lbs per week, as this will be the range for retaining muscle and dropping fat.

    Now if the weight comes off quicker than that increase carbs about 25 more per day and then see how the body responds, don't think the carbs will have to be adjusted the other way.

    Now if this diet was dramatically altered from what you were doing originally the 1st couple of weeks can be pretty significant due to water loss and then it will level off.

    Good luck with the cut!
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    Default

    Slowwwww cut Doug. Your already very lean (from the videos iv seen) dont rush it and risk the muscle loss

    Ill post my famous quote for food for thought "Cutting is exactly like bulking. Except u eat less, and throw in cardio"

    My number1 suggestion for your cut is to try and train fasted with BCAA's. Weights first, cardio second.



    good luck with the cut bro

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    Coming Up The Ranks S1XP4CK's Avatar
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    Default

    170g of Carbs is more then enough. Experiment with a weekly carb load 20/50/30 at your mait. cals. Not only could this provide a potential growth opportunity but should help your metabolism along with refilling glyogen levels and spiking insulin long enough to provide growth but short enough to eliminate fat diposites.

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    Support the Troops HDJoe's Avatar
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    Default

    IMO 30% carbs is low. the only exception would be if you carb loaded ever so often. But everyone is different so it could work for you>>
    As iron sharpens iron, so one man sharpens another...Proverbs 27:17
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  6. #6
    Dis here, cell tech. Doug9x's Avatar
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    Default

    Quote Originally Posted by Cytrainer913 View Post
    As you do this from week to week and hit this tight and the numbers, see how your weight responds and don't let the drops be more than 1-2 lbs per week, as this will be the range for retaining muscle and dropping fat.

    Now if the weight comes off quicker than that increase carbs about 25 more per day and then see how the body responds, don't think the carbs will have to be adjusted the other way.

    Now if this diet was dramatically altered from what you were doing originally the 1st couple of weeks can be pretty significant due to water loss and then it will level off.

    Good luck with the cut!
    Thanks for your reply!

    I am intending to keep my weight loss at no more than 1lbs weekly.

    Makes good sense about increasing the carbs!

    Thanks for the wishes!

  7. #7
    Dis here, cell tech. Doug9x's Avatar
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    Default

    Quote Originally Posted by Coach View Post
    Slowwwww cut Doug. Your already very lean (from the videos iv seen) dont rush it and risk the muscle loss

    Ill post my famous quote for food for thought "Cutting is exactly like bulking. Except u eat less, and throw in cardio"

    My number1 suggestion for your cut is to try and train fasted with BCAA's. Weights first, cardio second.



    good luck with the cut bro
    I'm not training fasted Brad - doesn't fit my lifestyle right now!

    I'm not planning on doing any cardio either Brad..

  8. #8
    Dis here, cell tech. Doug9x's Avatar
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    Default

    Quote Originally Posted by S1XP4CK View Post
    170g of Carbs is more then enough. Experiment with a weekly carb load 20/50/30 at your mait. cals. Not only could this provide a potential growth opportunity but should help your metabolism along with refilling glyogen levels and spiking insulin long enough to provide growth but short enough to eliminate fat diposites.
    Thanks

  9. #9
    Dis here, cell tech. Doug9x's Avatar
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    Quote Originally Posted by HDJoe View Post
    IMO 30% carbs is low. the only exception would be if you carb loaded ever so often. But everyone is different so it could work for you>>
    I will run it, see how it go's and see the results and will add in carbs as necessary (if necessary!)

    Thanks Joe,!

  10. #10
    M&S Senior Member nameless's Avatar
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    Default

    Sounds like a pretty satisfying day of food. I would personaly spread a cups worth of green veggies through the course of a day but the macronutrients are already so well balanced in each meal I'm not sure if adding more carbs will help or hurt you.

    Where can I see pics of your physique? The gallery link under users names never seems to work for me.

  11. #11
    Dis here, cell tech. Doug9x's Avatar
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    Quote Originally Posted by nameless View Post
    Sounds like a pretty satisfying day of food. I would personaly spread a cups worth of green veggies through the course of a day but the macronutrients are already so well balanced in each meal I'm not sure if adding more carbs will help or hurt you.

    Where can I see pics of your physique? The gallery link under users names never seems to work for me.
    A cup of veggies has next to no carbs luckily. It's only 2g carbs in a 200g broccoli serving I believe, so don't worry about that (if you want to do it yourself!)

    If you go onto my user profile I believe there's a few old ones there!

  12. #12
    Coming Up The Ranks nelsonm's Avatar
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    Default

    Quote Originally Posted by Doug9x View Post
    Cutting diet

    BMR estimate is 3000. I don't want to lose quickly as i'm weighing 172lbs at 5.8" currently.

    Just want to shred up a bit for summer and attain a lower bodyfat that I feel comfortable with again.

    This is only -300 of BMR, so is a slow cut but that's ideal for me. No major rush here.

    This diet has been designed around Layne Norton's cutting diet article (http://www.simplyshredded.com/layne-...ting-diet.html)

    Low carbs toward evening (bro science is strong here) and majority of carbs based around workout, High protein, moderate fats.

    Macro nutrients (roughly)
    • Protein - 1.5g for each 1lbs of Bodyweight (40%)
    • Fats - (30%)
    • Carbs - 30%


    Meal one: 53g protein, 24g fat, 42g carbs = 560 calories
    3 whole eggs, 200ml whole milk, 1 scoop whey, 1 wholegrain bagel

    Meal two (post workout shake): 36g protein, 8g fat = 420 cals
    1.5 scoops whey, 400ml whole milk

    Meal three (Post workout meal): 37g protein, 8g fat, 60g carbs = 512 cals
    175g chicken breast, extra light mayonnaise, 1.2 cup brown rice

    Meal four: 40g protein, 13g fat, 47g carbs = 540 cals
    175g beef steak, 1 cup brown rice, 200g broccoli

    Meal five: 37g protein, 8g fat, 4g carbs = 400 cals
    175g chicken breast, olve oil, extra light mayonnaise, 200g broccoli

    Meal six: 43g protein, 1.5g fat, 15g carbs = 250 cals
    300g cottage cheese tub, 1/2 scoop whey


    2680 calories 246g protein, 62g fat, 168g carbs


    Notes:

    • Chicken can be subbed out for Salmon/Cod when cheap to buy
    • Cottage cheese can be subbed out for 300ml milk and 1 scoop whey (Protein shake) If I run out of cottage cheese
    • broccoli can be subbed out for another green vegitable if I get bored of broccoli


    Concerns:

    • Not enough carbs perhaps?Seems very low?Have i got the wrong nutrition info for some carb sources?
    you need the mayo?
    "Good things come to those who are patient"
    " Never show weakness"

  13. #13
    Dis here, cell tech. Doug9x's Avatar
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    Quote Originally Posted by nelsonm View Post
    you need the mayo?
    Too hard to eat brown rice and chicken without

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    Must say that any guys struggling with diet and would like a cost effective diet that works should look no further than the diets doug has made in the past and try adapting them, I followed his last bulking plan with a few minor tweaks to suit my own physique and packed on some muscle whilst devouring the simple yet tasty food choices he made, top man
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  15. #15
    Dis here, cell tech. Doug9x's Avatar
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    Just an update on the diet:

    Have been following these macro's and principles for the past 5 weeks. Getting noticeably leaner in my mid section with only 2lbs lost in the 5 weeks. I don't care what my scales say - I care about the mirror and I can clarify that this dieting principle is working very well for me so far, I am running it for 7 more weeks now and hoping to achieve a visible 4 pack by this date.

    My strength also continues to increase despite a calorific deficit. Cannot argue, at all.

    If anyone wants progress pic's, I have been taking them on a weekly basis and can upload them to see the progress on a weekly basis (side by side).

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    what would be a good replacement for the milk in this diet?

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    Quote Originally Posted by nameless View Post
    Sounds like a pretty satisfying day of food. I would personaly spread a cups worth of green veggies through the course of a day but the macronutrients are already so well balanced in each meal I'm not sure if adding more carbs will help or hurt you.

    Where can I see pics of your physique? The gallery link under users names never seems to work for me.
    Doug has some in his log.

    With the gallery link, I have the same issue; so, click on users name and go direct to their public profile page and then access any albums they have from there...that always works

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    Thats good that you are not willing to lose weight rapidly..
    Rapid weight loss can effect kidney and cause problems like Kidney Diseases.

    personal trainer orange county
    Last edited by Altan; 04-16-2011 at 05:03 AM.

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    Quote Originally Posted by Doug9x View Post
    Too hard to eat brown rice and chicken without
    Chicken and brown rice make up half of my food for the day.....without mayo brah
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  20. #20
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    Quote Originally Posted by jt18 View Post
    what would be a good replacement for the milk in this diet?
    The idea of the milk is to slow down the absortion rate of the whey protein in order to have a sustained release of protein.

    But to replace it you could easily add in some extra fat sources, such as some almonds or increase carbs slightly, personal preference, just make the calories work for you!

    Quote Originally Posted by JarheadFMJ View Post
    Chicken and brown rice make up half of my food for the day.....without mayo brah
    You so kewl brah.

 

 

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