I hear ya man. I’m changing it up this week. I already started. I bought sirloin burgers, leaner cuts of meat and more fish. I am not too worried about it b/c of the CT’s wrkt routine. I can get my bf down quick I feel, just clean it up and work hard.
Tried the first day of the CT fatloss plan today - it was a disaster. My gym is a nightmare. You’re always waiting for equipment. I’m going to change the heavy weight days to suit my gym (or to enable me to mix it up and just hit the relevant muscle groups).
Hopefully the circuit will be easier (in terms of the gym hehe). I’m really fucked off with it. All the gyms near me are the same, so there’s no point changing. I just need to adapt to the environment.
[quote]PRD84 wrote:
another question, In order to start cutting, the book recommends BWx16 for cals, but what about macro ratios, stay the same with 50p Fat/40p Protein and 30g CHO or should I change the ratios in order to input more lean meats? [/quote]
I’m really not sure about following the book here, as it’s not clear. I think the book assumes that you’re fairly muscular and your bodyfat isn’t that high to start with. 16x my bodyweight would be 2800 cals. 3000 is my maintenance level!
For example, take 2 guys - one weighs 200lbs (but 30lbs+ of this is fat), and the other guy weighs 170lbs at 10% bf. According to the book the bigger (fatter) guy needs to eat 3200 cals a day to cut, but the leaner guy needs to eat 2720 cals a day. This doesn’t make any sense. Yes you have to carry around the extra weight (and therefore you need a few more cals), but not to the tune of 3000+ cals a week.
I think a good approach for you would be to start at that amaount, weigh yourself weekly, then tweak your cals accordingly. So if you don’t lose a decent amount (say 2lbs) then cut 300-500 cals a day the next week. Try to keep the macros the same, but you also need to keep protein high enough. I personally try to keep carbs down to 20g a day.
Sorry for going a bit off topic here.
Thanks APPRO…I appreciate it. I will try to keep the protein high and will go about picking a CAL level…maybe based off of my BMR and then just measure my progress. I am going to go leaner I think than the book recommends. Hopefully I will avoid what your running into tight. What do you guys think? Drop the fat and up the protein?
It’s a bit of a balancing act. Tweak a bit at a time. Make sure the fats you are eating are good fats.
Tight - just did my first circuit workout. All I can say is OUCH!!!
Hehe.
About the macro ratios, should I keep them the same as the maintnance phase or go higher on the protein and drop the fat percentage to ditch the cals?..Thanks guys
Hey guys,
Sorry but I couldn’t get to this forum for some reason for the past two days. ANYWAY…
I STARTED THE CUTTING.
I PM’d Laroyal (The ALMIGHTY, i should call him cuz he know his shit and always helps out!)
so i’m going 190lbs x 16 =3,088cals
Fat = 200g
Protein=265g
Carbs=37.5g
I am not near the carb total.
This is hard as hell to figure out for me, granted I am only in it two days.
My off days are not too bad, it’s my lifting days and my shake (232 cals- 1g of fat)
I am cleaning up the whole AD, the only thing I am keeping in really with the ‘bad’ fat is cheese (its sharp chedder).
I spoke to Laroyal as mentioned and he said to add more fish oils when times are tough.
I wrote out my meal plan for today 8/20
I am going to take about 30 fish caps today…
YEAAAAAAAA- 30= Is this ok?
I still need to figure things out and get adjusted but this is leading to me cutting out vegetables (a lot) I am going to have 1 serving of broccoli today cuz of the cal situation.
I need some help if you guys got some time.
HERE IS MY DAY.
M1
6 whole eggs
1 slice cheese
4 slices canadian bacon
1 cup Broccoli
2 tbsp flax grans
1 tbsp olive oil
10 fish caps
rest of vitamins and all that jazz
Lift
PWO= M2
2 scoops whey iso
M3
4 whole eggs
1 sirloin burger
1 slice cheese
1 tbsp olive oil
10 fish caps
M4
6 oz shrimp (steamed)
8 fish caps
M5
8 oz salmon (poached)
M6
1 scoop casein
1 oz almonds
4 fish caps
Still doin the FAT DESTROYER WRKT, GREAT STUFF!
Yo app,
Glad it went well.
I just spoke to the “ALMIGHTY” I’m not count kcal from my vegies, I am only eating spinach and broccoli and an occasional Cucumber. The broccoli and spinach are steamed… Its all gravy now fellas. Gonna start dropping the bf…
ttyl
It went well, but shit I ache today! I can tell it’s the right thing to do. I really felt it.
Good luck with the cut Tight.
PRD84, my ratios at the moment (cutting) are - protein 60%, fat 35% and 5% carbs. I need to keep protein that high to get 1 gram per lb of bodyweight at a minimum. Keep the carbs as low as possible, and make sure you get 1 gram of protein per lb of your bodyweight. The fat will just make up the rest of your calorie total.
Another newbie to the diet and I have one question. I’ve been reading the thread and I think my numbers might be a little off. I have it figured out for 1.5 grams of protein and 30 g of carbs. I’m going to be taking in 3100 calories and I weight 160 lbs. and I want to bulk up. If I figure in the 1.5 grams/lb of body weight and then the carbs, I have 2020 calories from fat.
240g from protein
288g from fat
30g from carbs
So my question is are the grams from fat right?
app thanks for the input. Tight, I am assuming your just going with BW not Lean mass weight for your cal totals right?..Welcome Muggz…lots of interesting stuff goin in here…the guys in the forum (excluding myself) really know their shit, you can learn alot here…I know I have
Hey PRD,
Yea I am going by BW. But the cuttin #'s go BW x 16= (whatever the total)
Muggz,
WHATS UP BRO? The fat content is the most important thing. I just went thru my first month and did 228g of fat, 300g of protein, 30g carbs (that went lower as I got adjusted). I got real good results, strength gain and also put on some solid size. I gained about 3lbs in a month and am confident that 1 (one)lb is muscle. I would just read carefully and remember the fat is the most important thing.
You weight 160 x 18 = 2880 <60% fat, 35% protein, 5% carb>
GOODLUCK AND KEEP US POSTED…
App,
THX for the support, U’ll get used to teh wrkt. It is a great routine and only gets better. (IT SUX BUT IN A GOOD WAY) I hinestly feel results after the circuits when I’m walking on the incline-steady state. My stomach is getting flatter and abs are coming out more…
KEEP BUSTIN MANNNNNNNNN!
Muggz,
2880/9 =192g fat
2880/4= 252g protein
2880/4= 36g carbs
This is how it breaks down I believe.
You take .60 x 2880=? than divide by 9 for fat grams
You take .35 x 2880= ? than divide by 4 for protein grams
You take .05 x 2880=? than divide by 4 for carb grams
THAT SHOULD BE CORRECT… CHECK IT THOUGH!
YOU HAVE TO MEET THE FAT TOTAL. ITS THE WHOLE DIET.
[quote]tightslick1 wrote:
Muggz,
2880/9 =192g fat
2880/4= 252g protein
2880/4= 36g carbs
This is how it breaks down I believe.
You take .60 x 2880=? than divide by 9 for fat grams
You take .35 x 2880= ? than divide by 4 for protein grams
You take .05 x 2880=? than divide by 4 for carb grams
THAT SHOULD BE CORRECT… CHECK IT THOUGH!
YOU HAVE TO MEET THE FAT TOTAL. ITS THE WHOLE DIET.
[/quote]
Thanks bud. I was totally dividing the fats by 7 instead of 9. My bad, but with that conversion where you multiply by 16. Where did the 16 come from?
Another question too, I’m a little behind on my eating I have to get 3 meals in I’m not used to taking this many calories, I’m keeping tally on fitday and I’m about 26g high on the fat side and 73g high on the protein side, I’m good for carbs though. Any ideas on what I can eat for fats? I’m kind of on a limited budget so I’ve been eating eggs and peanut butter today and I had some extra virgin olive oil when I cooked the chicken.
Oh, I forgot to say too I think I’m going to maintain right now until I get my diet in check and then I want to try and stay on this diet and gain some weight…fyi
Alright, day one has passed and I’m not too happy with myself. I missed one meal that left me short on protein and fat. Here’s my day of eating yesterday, I know the criticism is coming so bring it on! I can take all the criticism I can get…I’m on vacation at my cousins so I can only buy so much you know w/ out f*ckin taking up all the room in his fridge.
M1
4 eggs
2 egg whites
M2
1 can of tuna
3 slices of cheese
2tbsp of pb
M3
extra virgin olive oil
8 oz chicken breast
3 hard boiled eggs
6 slices of bacon
M4
1c 2% milk
3 hard boiled eggs
M5
2 slices of bacon
2tbsp of pb
Yo if ur tight on things over there eat more eggs. You can also get some beef Jerky ( no Fridge space) Use some Fish oils too man. You can eat some almonds(no fridge) 24 almonds/1 OZ has 14g of fat… its filling too. I know you said money is tight and so is space but get some ground beef =burgers.
Try that out, biggest thing wit the AD is the fat man. As long as you keep the fats high and carbs low your body will adjust. They say it takes time, It is gonna hit people differently so give it time. It is a weird diet to adjust into.
ALSO… IF YOUR JUST STARTING you can’t have the carb up=REMEBER THAT! Its tough but you can do it.
STAY FOCUSED.
** Get a Sam’s Club/BJ’S Wholesale/COSCO card man. U’ll save $$
What about peanut butter? Should I watch how much of that shit I should eat because of the sat. fats in it?
[quote]Muggz wrote:
What about peanut butter? Should I watch how much of that shit I should eat because of the sat. fats in it?[/quote]
You can have some sat fat, but it should make up a very small amount of your fat intake. When I’m bulking I have PB - just two tablespoons a day max though. Loads of calories in PB.