wanted cutting diet

jaybee123

im looking for a good fat cutting diet for a bodybuilder all the ones ive found suggest impractial meals or foods i'm looking for some the basic (no fancy meals) but very effective can any one suggest one or post a link to one.

amazingemmet

The simplest way to go is to set cals at 10-14cals/lb of bodyweight, cut carbs to less then 30gms per day, protein is set to 1.5gms/lb per day then add healthy fats to bring up the remaining calories after the protein. So the main bulk of your calories will be from fats. Eat green veggies with every meal no exception.

Take 3-5gms of fish oil with every meal except the post workout one. For your postwork out shake have 35gms whey, 20gms bcaa and 20gms glutamine.

Eat evenly spaced meals through out the day.

Add a fat burner.

Use fitday.com to track your diet.

This diet is simple yet effective, you can figure out your own meals easily enough. basically every meal will work out as some form of meat, salad and some typeof oil dressing.

If you have a bad meal these things happen, don't let it effect you just eat properly at the next meal don't skip it or take anything from it. The best results you'll get will be from being consistent.

Esse85

Taken from http://www.muscletalk.co.uk/article-ripping-up-guide-to-cutting.aspx

Wake 6.30 am Strong black tea / coffee

40-50 mins low intensity cardio

7.30 breakfast Porridge: 30g oats + skimmed milk + tsp sugar
3 egg whites + 1 egg yolk scrambled
200ml fresh fruit juice

10.00 100g chicken breast
2 oatcakes
Fruit
Mug green tea

12.30 180g tuna or mackerel salmon or chicken breast
30g wholemeal pasta or basmati rice
Large mixed salad
Mug green tea

15.00 100g chicken breast
2 oatcakes
Fruit
Mug green tea

45 mins pre-workout 20g whey protein powder in water
2 oatcakes
Banana
Drink water

45 mins intense weight training

Immediately post workout 40g whey protein powder + 5g glutamine in water

Evening meal
60 mins later 150g lean red meat or 180g salmon steak
40g wholemeal pasta or 40g basmati rice or 2-3 small boiled new potatoes
Large serving mixed vegetables

22.00 Serving James' Super Smoothie – The JSS Cutting Shake

Bedtime 200g cottage cheese

justsomebloke

Esse85 wrote: »

Taken from http://www.muscletalk.co.uk/article-ripping-up-guide-to-cutting.aspx

Wake 6.30 am Strong black tea / coffee

40-50 mins low intensity cardio

7.30 breakfast Porridge: 30g oats + skimmed milk + tsp sugar
3 egg whites + 1 egg yolk scrambled
200ml fresh fruit juice

10.00 100g chicken breast
2 oatcakes
Fruit
Mug green tea

12.30 180g tuna or mackerel salmon or chicken breast
30g wholemeal pasta or basmati rice
Large mixed salad
Mug green tea

15.00 100g chicken breast
2 oatcakes
Fruit
Mug green tea

45 mins pre-workout 20g whey protein powder in water
2 oatcakes
Banana
Drink water

45 mins intense weight training

Immediately post workout 40g whey protein powder + 5g glutamine in water

Evening meal
60 mins later 150g lean red meat or 180g salmon steak
40g wholemeal pasta or 40g basmati rice or 2-3 small boiled new potatoes
Large serving mixed vegetables

22.00 Serving James' Super Smoothie – The JSS Cutting Shake

Bedtime 200g cottage cheese

I hate articles like that where they give out plans, yet gives you no indication as to what size person the diet is aimed at but yet gives precise amounts of food to eat.

Esse85

Jesus do you want it tailor made for yourself??

Thats a good guideline, if its not working for you, do a little fine tuning, if it is working for you then stick with it.

Everyone will react differently, a 13 stone man may need bigger/smaller portion sizes compared to another 13 stone man depending on metabolism and genetics.

Use some common sense please.

Degsy

I'm trying to lose fat so would it be a good idea to forgo the post-workout glucose?

Kinetic^

Esse85 wrote: »

Jesus do you want it tailor made for yourself?

A simple height, weight and sex of the person who followed that diet would suffice. I think your attitude needs to go on a cut tbh.

justsomebloke

Degsy wrote: »

I'm trying to lose fat so would it be a good idea to forgo the post-workout glucose?

degsy are you trolling. I'm actually not sure in this case:D

Degsy

jsb wrote: »

degsy are you trolling. I'm actually not sure in this case:D

Why would i be trolling?I'm seriously looking for an answer.My PWO glucose is the only sugar i consume so would i be better off without it?

Esse85

Kinetic^ wrote: »

A simple height, weight and sex of the person who followed that diet would suffice. I think your attitude needs to go on a cut tbh.

Thats awful

Esse85

Degsy wrote: »

I'm trying to lose fat so would it be a good idea to forgo the post-workout glucose?

Kinda depends how late in the day you have your workout. Its not really gonna make a huge difference to whether you lose fat of not. Id leave it in as i think you should have some form of carbs after training, however if your not getting results, then maybe its time to leave it out.

g'em

Degsy wrote: »

I'm trying to lose fat so would it be a good idea to forgo the post-workout glucose?

I'd be inclined to say no, unless you're seriously, seriously trying to lose fat. PWO is the one time that your body badly needs simple carbs to replace glycogen and entourage protein synthesis. Protein (i.e. whey) on its own tends not to get absorbed quite as well without carbs, plus DOMS tend to be worse without them. It's the one time of the day when you can afford to sugar it up (within reason) so strip back the rest of your diet and if that doesn't show results then you can start looking at cutting carbs entirely.

justsomebloke

sorry Degsey I just never saw you as the cutting type

I'm with the others I would be inclined to leave it in especially if you are just leaning out as oppose to cutting. I think through getting the rest of your diet your diet right you should still be able to leave it in while easily losing some fat. I'd even be inclined to have carbs in your post workout meal aswell

Degsy

g'em wrote: »

I'd be inclined to say no, unless you're seriously, seriously trying to lose fat. PWO is the one time that your body badly needs simple carbs to replace glycogen and entourage protein synthesis. Protein (i.e. whey) on its own tends not to get absorbed quite as well without carbs, plus DOMS tend to be worse without them. It's the one time of the day when you can afford to sugar it up (within reason) so strip back the rest of your diet and if that doesn't show results then you can start looking at cutting carbs entirely.

Entirely?I dont know if i could make that happen.I burn a LOT of energy in the gym and feel i need to carb up properly before doing any work.Energy from fats,eh?Would that work?

g'em

Degsy wrote: »

Energy from fats,eh?Would that work?

Yup, it's what happens when we cut carbohydrates entirely and our metabolisms shift into ketogenesis. Don't worry about that for now though, reduce/ take out the carbs from whatever meals you can afford to and keep an eye on your progress.

Degsy

jsb wrote: »

sorry Degsey I just never saw you as the cutting type

I'm with the others I would be inclined to leave it in especially if you are just leaning out as oppose to cutting. I think through getting the rest of your diet your diet right you should still be able to leave it in while easily losing some fat. I'd even be inclined to have carbs in your post workout meal aswell

I'm not cutting exactly,i just wanna lose belly fat.Diet wise i reckon i'm better than most i just tend to eat loads of grub as i'm also bulking.

KERPAL

what fat burner wud people reccomend?

Degsy

KERPAL wrote: »

what fat burner wud people reccomend?

Anything with epehdrine in it if you can still get the stuff or clenbuterol if you know where to get that.

Hanley

amazingemmet wrote: »

The simplest way to go is to set cals at 10-14cals/lb of bodyweight, cut carbs to less then 30gms per day, protein is set to 1.5gms/lb per day then add healthy fats to bring up the remaining calories after the protein. So the main bulk of your calories will be from fats. Eat green veggies with every meal no exception.

Take 3-5gms of fish oil with every meal except the post workout one. For your postwork out shake have 35gms whey, 20gms bcaa and 20gms glutamine.

Eat evenly spaced meals through out the day.

Add a fat burner.

Use fitday.com to track your diet.

This diet is simple yet effective, you can figure out your own meals easily enough. basically every meal will work out as some form of meat, salad and some typeof oil dressing.

If you have a bad meal these things happen, don't let it effect you just eat properly at the next meal don't skip it or take anything from it. The best results you'll get will be from being consistent.

I don't even think carbs need to be that low. I've always gotten really good results going with 12-13 kcal/lb and splitting it 40/30/30% protein/carbs/fat. Then tapering the carbs down towards 25 or 30% and pushing the other two up as the weeks progress if I'm not making any changes.

This brought me to border line single digit bf% without any cardio. I'm confident that if I added cardio in judiciously and held the line with the diet longer I coulda gotten even lower. I cut it short because my strength was starting to be effected.

KERPAL

Degsy wrote: »

Anything with epehdrine in it if you can still get the stuff or clenbuterol if you know where to get that.

Ephedrine is baned now apparently:mad:

Lookin for something with clenbuterol now

Hanley

KERPAL wrote: »

Ephedrine is baned now apparently:mad:

Lookin for something with clenbuterol now

You'll do well to find Clen on the open market anywhere. It's pretty much the same as eph when it comes to classification as a stim/weight loss supplement.

EDIT: And FTR, be very. very careful with what you're getting into. Just like ephedrine and all the other stims that are banned, clen can give you really nasty heart palpitations and a whole host of other nasty sides when you don't know what you're doing. It's banned for a very good reason, so people who don't know how to use it don't hurt themselves with it.

Not having a go, but it would appear you're in that class since apparently you hadn't even heard of it. I very much doubt that you've done everything you can with your diet and training to maximise fat loss and exhausted all the other avenues available only to be left with the option of taking stim's to increase your weight loss.

Have a proper look over your diet and training, even start a thread and post it here, before you try taking more extreme routes.

KERPAL

Hanley wrote: »

You'll do well to find Clen on the open market anywhere. It's pretty much the same as eph when it comes to classification as a stim/weight loss supplement.

EDIT: And FTR, be very. very careful with what you're getting into. Just like ephedrine and all the other stims that are banned, clen can give you really nasty heart palpitations and a whole host of other nasty sides when you don't know what you're doing. It's banned for a very good reason, so people who don't know how to use it don't hurt themselves with it.

Not having a go, but it would appear you're in that class since apparently you hadn't even heard of it. I very much doubt that you've done everything you can with your diet and training to maximise fat loss and exhausted all the other avenues available only to be left with the option of taking stim's to increase your weight loss.

Have a proper look over your diet and training, even start a thread and post it here, before you try taking more extreme routes.

Ye fully agree with you there, i was asking for a supplement that is on the open market in the first place, not some banned supplement, which i have no intention of using. Ive been recomended Animal Cuts by a mate today so i will be reading up about them and see what the buzz is, can anyone recomend?
About my diet and training, im finished exams on the 13th August and am planning to spend one month on a minimum carb diet while training my ass off to get myself in shape for holidays as well as preparing myself nicely for next years rugby season.
Atm im eating fairly healthy, having one cheat day a week, and im lifting four times a week, but have no intention of going on a fat loss supplement straight away, because due to study, im not putting all my resources into losing fat.