Your calories are way to low and to be honest your food choices kinda blow. Milk on a cutting diet? Especially as one of your main “food” sources? HELL NO!
Bread before bed? Negative sir.
What kind of meat?
Your pre/post workout meals are the smallest meals of the day, that’s not right.
More steak, chicken and veggies, less milk, cheese and whey protein.
DO NOT EAT CARBS BEFORE BED!
[quote]Avocado wrote:
Wow great decision.
Now if you just get a micro scopic amount of energy systems cardio in there you will see some great results fat loss wise.
-chris[/quote]
Thanks, that what I was thinking about, adding fasted steady state cardio in the morning 20 minutes 3-4 time a week, just fast walking on an incline
[quote]waylanderxx wrote:
Your calories are way to low and to be honest your food choices kinda blow. Milk on a cutting diet? Especially as one of your main “food” sources? HELL NO!
Bread before bed? Negative sir.
What kind of meat?
Your pre/post workout meals are the smallest meals of the day, that’s not right.
More steak, chicken and veggies, less milk, cheese and whey protein.
DO NOT EAT CARBS BEFORE BED![/quote]
Thanks for your input waylander, your are an inspiration for me.
I think you respond to my first post and did not read the rest of the thread? The thread is maybe 2-3 months old. By this time I did cut milk, added meat and added carbs before my workout and during. But it did not worked very well for me, it was better, but still…
The AD seems to work better for me to keep my strength.
Once I’m done with the cut, I’ll show you my progress guy since last year. I just don’t want to rush it and loose muscle in the process, but I hope it will be this July.
hahahaha, I’m a retard, my bad man. Glad to hear you made the necessary adjustments. I read through like the first page, then commented. Carry on sir!
I’ve found timing to be important in maximizing muscle growth while staying lean. I typically workout M-F, so I can go low calorie on Saturday without any noticeable adverse effects. But if I try that on Sunday, my Monday workout sucks.
[quote]forlife wrote:
I’ve found timing to be important in maximizing muscle growth while staying lean. I typically workout M-F, so I can go low calorie on Saturday without any noticeable adverse effects. But if I try that on Sunday, my Monday workout sucks. [/quote]
In the same line, training in my refeed day was (after a couple of meal) was not a good idea. I was more lethargic and less focus.
In the future I may not train while carbing up, but wait until next day.
UPDATE:
I’m loosing fat very slowly, but I’m getting stronger, so everything is fine. I’m not loosing strength and this is the most important for me. Adding BCAA and CH intra is helping a lot I think. I even did a new best, shoulder press 195 lbs x 5. Not a lot, but when I started lifting 3 years ago, I could barely shoulder press 30 lbs x 10 lol
I’m adding 20 minutes sessions of fast walking on an incline 3,4 time a week. Fuck, I’m sweating like crazy. That should do it and help me to drop fat a little faster.
How much weight are you losing per week? From experience I’ve never seemed to lose fat any better with really low carbs/higher fat compared to carb cycling. I was less hungry though.
[quote]pumped340 wrote:
How much weight are you losing per week? From experience I’ve never seemed to lose fat any better with really low carbs/higher fat compared to carb cycling. I was less hungry though. [/quote]
1/2 pound of fat a week. I find the AD more easy to handle than carb cycling. And I don’t do well on carbs.
Just spotted this article and it got my attention, i have embarked on a similar path over the past 3 months march - may ....
I was 210lb and 24% BF at the start my lifts were pretty good, i use a 4 day split upper/lower.
Stick to the basics such as squats / deads / Rows etc you can beat them even for cutting…
Anyways 4 months later i am now 16% BF and 202lb , thats a drop os 8% BF but only 8lb in weight!!
Here is what i did ( if you have an iphone i recommend the following app tap and track ) , i used this to track my food intake during my cutting phase and it made it so much easier…
first work out your daily maint cals ( factor in your workouts ), simply cut back by 500cal. Best to cut back on your carbs in the evening/late after noon.
Maintain a decent Protein and fat level cut back your 500cal from carbs…
Do Cardio 5days a week , i used Interval Training as i only had about 20-25min to spare each day due to work etc… ( Burnt about 250 - 270 cals a day )
follow this for about 4 weeks and you will do just fine…
Next switch to a carb cycling diet:
Day 1,2,3 LOW Carbs Day 4 Higher Carbs
Your Higer day will be your maint level - 500cal
Your Low carb days will be your maint level - 1000cal
You need to readjust your maint level as you go as it will reduce, also get your Carb/Protein/Fat levels correct. Higer Protein on Low carb days 1.5 per lb , and 1lb per lb of body weight on high days… Only eat carbs at your first 3 meals and eat every 2.5 to 3 hours with six feeds per day…
i never felt hungry or weak, however i have lost a little strength but thats to be expected
Also follow this for a max of 3 months , then revert back to eating normal but healthy…
Trick is to loose it slow and steady and you will maintain max muscle
Hope this helps…
PS: as for training i do a max of 12sets for large and 6 for small split over the 2 workouts
so Upper 1 will have 6 sets for chest, 6 sets for back, 6 sets for shoulders, 3 sets for biceps, 3 sets for triceps.
Upper 2 will have same sets as upper 1 but weekly total will be 12 sets for a large and 6 for a small… Works great for both mass building and cutting
kept my rep range in the 6-8 range some days i went to the 8-10 just to change it up a little.
( Read this article its great its what brought me to this site in the frist place)
PS: dont go below 2000 cal a day on your low days, if your not shifting any weight/fat simply up your cardio or even refeed for 2-3 days to get your metabolism fired up again…
how’s your peri workout nutrition? for some reason adding those carbs in during the workout makes a tremendous difference in your overall diet.