Alright, lets figure this out

**romanaz** · 10-31-2006, 05:59 AM

Ok, I decided now, I'm used to the foods I'm going to be eating to cut (for the most part), and now its time to really put the nose to the grinder and solve my overweight issue once and for all.

I'm starting this thread because I want to take my time with making this, so that it is as good as I can get it for my first real cut. Now, I need a lot more protein in my diet, so I'm going to add up on that, and I need to cut carbs A LOT, as I am your average endo-carb junkie. Now, first off, lets start with the foods I'm going to concentrate on:

Protien:
Eggs
Tuna
Chicken
Beef
Turkey (when I can afford it)
Salmon (likewise, when I can afford it)
Whey shakes :-D

Carbs:
Rice
Jewish Rye Bread (probally use it on refeed days?)
Oats
Fruits (mainly apples and banana's b/c they are cheap!)

Fats:
Peanut Butter
Almonds
Cashews
Flax Seed Oil
Fish Oil (going to buy caps for both of them)

Thats probably what the diet will be for the most part.

Now, for my calorie intake and macro ratio:

Daily Calorie Intake:
~2100 calories

Protien Intake:
236grams/945calories

Carb Intake:
183grams/735calories

Fat Intake:
47grams/420calories

Ratio:

45p/35c/20f

I'm using Micheal Elias' calculator for my number crunching. Now, for the meal plan!

Splitting it up into 5-6 small meals:
Monday through Thursday is:
Breakfast
After 1st Class
Post-Workout
Dinner
Late Night Meal

Friday: (special b/c I lift in the morning, then class then work until 9 :-/)
Breakfast
Post-Workout
After-Class
Pre-Work
Dinner (15 min break ugh)
After-Work

Saturday:
Breakfast
First Break at Work
Second Break at work (if I work long enuf for it, this could present a problem)
Pre-Workout
Post Workout
Dinner
After Dinner Special

Sunday:
Breakfast
First Break at Work
Lunch
Mid-Afternoon Meal
Dinner
After Dinner Special

Breakfast is Oats, and I'm going to start waking up earlier to make some eggs as well. Probably 1/2cup oats (any more and I'm way to full from it).

argh i can't think right now, im so tired. ill update this later.

navarone · 10-31-2006, 09:11 AM

Best of luck on your cut.

**asianbabe** · 10-31-2006, 09:19 AM

good luck buddy!! You look very organised!!

**DJSTARER** · 10-31-2006, 03:18 PM

looks good. At this point, your energy consumption outweighs ur protein consumption. I like that for a start, but eventually i'd recommend having protein in the majority. Let gluconeogenesis work for ya. Carbs would be the first to drop.

AYung · 10-31-2006, 07:44 PM

Good luck. You have plan, stick with it!

**romanaz** · 10-31-2006, 07:47 PM

im going to write up what each days meal will be at each section, saturdays will be hard b/c of the 2nd break @ work or no, and i think sundays will be refeed days. i should have the meals up today or tomorow and ill work on starting it next week.

**madman911** · 10-31-2006, 07:55 PM

Quote:

Originally Posted by DJSTARER

looks good. At this point, your energy consumption outweighs ur protein consumption. I like that for a start, but eventually i'd recommend having protein in the majority. Let gluconeogenesis work for ya. Carbs would be the first to drop.

I agree with that. Especially for endos, I think a 50p:30c:20f ratio is ideal for cutting and even good for bulking. Endos are carb sensitive and hold carbs well... it takes a lot to glycogen deplete an endo.

**romanaz** · 10-31-2006, 09:57 PM

I'll mess around with it, maybe ill start with a 50p/30c/20f gotta work out the details on the food first. I want to be able to say what I eat monday is the same as next monday.

**boyscouT** · 10-31-2006, 10:41 PM

Quote:

Originally Posted by DJSTARER

looks good. At this point, your energy consumption outweighs ur protein consumption. I like that for a start, but eventually i'd recommend having protein in the majority. Let gluconeogenesis work for ya. Carbs would be the first to drop.

Definately agree with this.. up the protein.

**romanaz** · 10-31-2006, 10:54 PM

should I start it with a 50p/30c/20f ratio??

Frank_the_tank · 10-31-2006, 11:06 PM

There really isn't a need for a refeed or cheat day. If you are craving 'dirty' foods, than you are not eating enough clean foods. Once you get into the groove of eating clean all of the time you will just want to keep it like that.
A piece of pizza or two once a month won't be a big deal. But if this is a serious cut you dont need it. Just think of a cheat day as another day thats holding you back from your goal or ideal weight.

**romanaz** · 10-31-2006, 11:14 PM

I'm not saying a 'cheat' day. I'm saying a refeed day to restore my glycogen levels. I havent been craving anything besides tuna, chicken and rice for the last few weeks. I love it.

**boyscouT** · 10-31-2006, 11:38 PM

Quote:

Originally Posted by romanaz

should I start it with a 50p/30c/20f ratio??

Ratios are just a coincidence once we divide number of calories of each macro by its respective cal:g...

Just try to get at least 1.5g of protein per lb of BW... keep fats to at least 20% of your calories.. and carbs are up to you.. that's my advice.

**envythahustla** · 11-01-2006, 01:45 AM

Quote:

Originally Posted by boyscouT

Ratios are just a coincidence once we divide number of calories of each macro by its respective cal:g...

Just try to get at least 1.5g of protein per lb of BW... keep fats to at least 20% of your calories.. and carbs are up to you.. that's my advice.

I'm with the people in this thread I would up the protein and set your fats at least at 30% of your total calorie intake for the day.

**romanaz** · 11-01-2006, 02:20 AM

so say roughly 50p/20c/30f? Oh god I'm going to be craving carbs like skel craves small children

A_N_91 · 11-01-2006, 02:31 AM

thats crazy...very strict...

my diet is:

breakfast-poptarts
dinner-rice and chicken (around 3 plates full

)

**EME** · 11-01-2006, 02:34 AM

Good luck with your cut bro.

Glad my calculators helped you!

- EME

10-31-2006, 09:11 AM	#2
navarone Pro Stature Join Date: Aug 2006 Location: Ontario, Canada Posts: 931 Recipes: 0 Rep Power: 49	Best of luck on your cut. __________________ Obsessed is a word the lazy use to describe the dedicated Stats: Weight: Between 200-205 depending on the day Bench: 265X5 atm. Squat: 360X5 atm.. Higest Ever 435 Deadlift: 420X3 Waist: 34 Arms: 17.5 cold . Pics Finally! http://www.ironmass.com/f16/nav-s-1-...ulk-12947.html

10-31-2006, 03:18 PM	#4
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,983 Recipes: 0 Rep Power: 113	looks good. At this point, your energy consumption outweighs ur protein consumption. I like that for a start, but eventually i'd recommend having protein in the majority. Let gluconeogenesis work for ya. Carbs would be the first to drop. __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

10-31-2006, 07:44 PM	#5
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,279 Recipes: 0 Rep Power: 41	Good luck. You have plan, stick with it! __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

11-01-2006, 02:34 AM	#17
EME Super Moderator Join Date: Mar 2005 Posts: 3,651 Recipes: 0 Rep Power: 55	Good luck with your cut bro. Glad my calculators helped you! - EME __________________ PhysiqueFXonline - Online Nutrition and Training with Michael and Kendra Elias: www.PhysiqueFXonline.com www.MichaelandKendra.com My wife, and IFBB Fitness Pro Kendra Elias' personal site: www.KendraElias.com Proud member of Team ALR: www.ALRIndustries.co

10-31-2006, 09:19 AM	#3
asianbabe IronMass Sponsor Join Date: Oct 2006 Posts: 63 Recipes: 0 Rep Power: 4	good luck buddy!! You look very organised!!

10-31-2006, 11:06 PM	#11
Frank_the_tank Pro Stature Join Date: Dec 2005 Posts: 404 Recipes: 0 Rep Power: 7	There really isn't a need for a refeed or cheat day. If you are craving 'dirty' foods, than you are not eating enough clean foods. Once you get into the groove of eating clean all of the time you will just want to keep it like that. A piece of pizza or two once a month won't be a big deal. But if this is a serious cut you dont need it. Just think of a cheat day as another day thats holding you back from your goal or ideal weight.

11-01-2006, 02:31 AM	#16
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	thats crazy...very strict... my diet is: breakfast-poptarts dinner-rice and chicken (around 3 plates full )