Elite's cutting plan

EliteBSU · 06-25-2006, 08:24 PM

OKAY folks, this is the 'got-to-stick-with-it' cutting plan.

Current.
6'5, 295lbs ~ 11-20% bf

Goal: into the 250s or lower. sub-12% bf. able to run 2 miles in under 16 minutes
Want to enlist, so their 12% and my 12% will be way off since i'm over 230lbs lean mass

Using EME's (thanks EME) calculator i'll be eating
365g protein
308g carbs
61g Fats.

sad, for most people that would be a bulking diet...

spread over 6 meals (carbs only in the first 4) i'll be eating
61g protein per meal. 77g carbs in the first 4 meals. and 10g fat

Meal 1
Egg whites. ~6 (it would take a big amount of egg whites to hit 61g protein. so i'm going to supplement with a protein shake to lower how many eggs i need.)
Oats. 1.25 cups
If i drop in a yoke, with the fat in oats, i'll hit my 10g.

Meal 2
93%+ lean hamburger. 12oz.
I love beef. 12oz is around the 60g range. (I plan on using alot of beef, and venison, or any wild game that is easy to get in Northern Minnesota.)
Whole Wheat Bread use it as a bun for my burger. 4 slices will run a little short of the quota.
brocolli and other veggies

Meal 3
Tuna. 12oz. 65g protein.
Grits. 3/4 cup. 87g carbs. (make up for the last meal)

Meal 4
More Beef. 60g protein.
brown rice. 1/2 cup. 64g carbs

Meal 5
Canned Tuna + Canned white chicken.
carrots, green salad, broccoli.

Meal 6
Last of the beef. (thats right 2lbs a day.) this will be switched up with ground venison, elk, or bison as i can get it cheap. Bison is a bit more fatty, yet tastes un-****ing-believeable.
Fiberous Veggies (for the shits)

That should get me close to the numbers listed at the top.

every 10 lbs lost i'll adjust the marconutrients (Carbs). after i get below 275 i'll drop the protein down to around 350... so i dont have to eat that much *****ing beef.

Supplements:
ON 100% whey
use whats left of my ephedra
when i get down to the lower weight, i'll probably go back and use clen and T3

Any insights?

Dont have a specific date when i'm enlisting, i want to be leaned when going into basic. so when i come out i'll be down 20 lbs maybe insted of 70lbs. good thing i never signed that contract. hopefully when i drop the 40+ lbs that run will be alot easier. i HATE running. soon as this gets started i'll start a log

thanks

**skelooth** · 06-25-2006, 08:31 PM

wow bro you are huge, I never knew how big you were. You'd make me look and feel like 'aint nuthin but a peanut'.

**powerman2000** · 06-26-2006, 09:43 AM

Quote:

Originally Posted by skelooth

wow bro you are huge, I never knew how big you were. You'd make me look and feel like 'aint nuthin but a peanut'.

EliteBSU · 06-26-2006, 10:48 AM

Not exactly the insights i had in mind... but they'll do

Yeah, i got some Paul Bunyan blood in me.

EliteBSU · 06-26-2006, 01:48 PM

Better news. just bought a turkey. (only a small 10-lb one)

so i can swap a meal or two with turkey. probably only one.

two burger, one turkey.

gobble

**DarkFalcon** · 06-26-2006, 09:00 PM

Looks pretty solid l337, beside eating a bit too much red meat for health purposes the overall layout should give you the results your after. Good luck with this, keep us updated on your progress. Cheers

**DJSTARER** · 06-26-2006, 09:30 PM

I like this diet. I am also a fan of red meat, especially on a mass gaining diet. The heme iron and saturated fat will keep ur T levels boosted, while ur amino profile should stay constant thoughout the day with such slow digesting meat.

Don't worry, I cut on similar kcals and nutrient splits.

EliteBSU · 06-26-2006, 09:30 PM

Yeah, I'm thawing that turkey right now. so turkey will replace a meal or two beef.

but its summer, its fun to grill beef.

vthao · 07-07-2006, 05:37 AM

thanx for telling us that

Psychoholic · 07-08-2006, 04:27 AM

How is it comin?

EliteBSU · 07-21-2006, 02:42 PM

Quote:

Originally Posted by Psychoholic

How is it comin?

Slow. havent stuck to the siet because its hard to time things with my schedual. i work overnights 4 days a week. sometimes i go back to days, sometimes i stay on nights.

weighed in the other day at 291. lowest weight recorded yet.
still 11 over my when i did keto 4 years ago.

looking forward to possibly getting this new job where i'm on days for alot more money.

EliteBSU · 08-15-2006, 03:26 AM

Got a little wild the past week, b-day and family gathering.

going to get back, I'm focused.

Dedicated to be a Soldier.

By Any Means Necessary

EliteBSU · 08-16-2006, 07:24 AM

Aug 15th 2006

Woke up 10am.

Meal 1: 1 scoop 100% whey in water.

Morning cardio: hour on tread. 55 minutes of 3.5-4 mph. 5 minute cool down.

Meal 2: 3 Jumbo + 1 white eggs mixed with < 1 cup oats
Coffee and vitamins were taken after meal

Afternoon cardio: went on a bike ride with my ma. Probably 5-6 miles.

Meal 4: Cheeseburgers. 1.3lbs (120g protein) i know its a lot. But i love them so much

Meal 5: forgot i didn't have FOOKIN tuna. Had a couple ham sandwiches.

I know this is a weak ass update but its the best i got right now. Oh, coffee burned, so a Popsicle might have been thrown in there for a tongue. Lacks protein, I KNOW.

Job interview tomorrow for a machinist job. If it comes out great i could be on a week job with some saturdays. No more weekends every week for 2 years for me. yippy

EliteBSU · 09-06-2006, 09:19 PM

Well i got the new job. Tonight will be my 10th straight 12 hour shift. we're really behind. 94 hours this week. 72 last week.

Scale at home reads 285 lbs though

**DJSTARER** · 09-07-2006, 02:58 AM

careful with the cardio. you are massive... so lets stay that way... minus the fat. Cardio is a powerful catabolic stimulus. Just make sure you are monitoring your lean mass content. We don't want a "weight loss" to occur with improper loss ratios. Just keep it in mind.

I'm a bigger fan of cardio while bulking. It is good during both, but if you are going to do it for longer periods of time... DON'T do it in the AM. Short periods fasted is okay, but any more than 20 minutes or so (especially in a kcal deficit) seems dangerous.

EliteBSU · 09-07-2006, 12:28 PM

Ha. cardio. I'm working 12 hours a day, driving for almost 90 minutes. that other time... is sleep time.

all my workout/cardio gets done while hoisting aluminum into the mill

EliteBSU · 11-14-2006, 10:24 PM

well my diet has gone to hell.

i down about 12 eggs, half hole, half whites. when at home
have around 3 viking size sandwhiches at work along with sugar free energy drink
then i stop in to see one of my ladies and have a sausage-egg-cheese crosant with 2% milk for the drive home.

another month and the hours will slow down at work.

weighed myself at 284.6 with jeans, shirt, socks, boxers on.

**DarkFalcon** · 11-14-2006, 10:53 PM

Quote:

Originally Posted by EliteBSU

well my diet has gone to hell.

i down about 12 eggs, half hole, half whites. when at home
have around 3 viking size sandwhiches at work along with sugar free energy drink
then i stop in to see one of my ladies and have a sausage-egg-cheese crosant with 2% milk for the drive home.

another month and the hours will slow down at work.

weighed myself at 284.6 with jeans, shirt, socks, boxers on.

Get your shit tight bro!

06-25-2006, 08:24 PM	#1
EliteBSU IMPC Contestant Join Date: Mar 2006 Location: Northern Minnesota Posts: 454 Recipes: 0 Rep Power: 60	Elite's cutting plan OKAY folks, this is the 'got-to-stick-with-it' cutting plan. Current. 6'5, 295lbs ~ 11-20% bf Goal: into the 250s or lower. sub-12% bf. able to run 2 miles in under 16 minutes Want to enlist, so their 12% and my 12% will be way off since i'm over 230lbs lean mass Using EME's (thanks EME) calculator i'll be eating 365g protein 308g carbs 61g Fats. sad, for most people that would be a bulking diet... spread over 6 meals (carbs only in the first 4) i'll be eating 61g protein per meal. 77g carbs in the first 4 meals. and 10g fat Meal 1 Egg whites. ~6 (it would take a big amount of egg whites to hit 61g protein. so i'm going to supplement with a protein shake to lower how many eggs i need.) Oats. 1.25 cups If i drop in a yoke, with the fat in oats, i'll hit my 10g. Meal 2 93%+ lean hamburger. 12oz. I love beef. 12oz is around the 60g range. (I plan on using alot of beef, and venison, or any wild game that is easy to get in Northern Minnesota.) Whole Wheat Bread use it as a bun for my burger. 4 slices will run a little short of the quota. brocolli and other veggies Meal 3 Tuna. 12oz. 65g protein. Grits. 3/4 cup. 87g carbs. (make up for the last meal) Meal 4 More Beef. 60g protein. brown rice. 1/2 cup. 64g carbs Meal 5 Canned Tuna + Canned white chicken. carrots, green salad, broccoli. Meal 6 Last of the beef. (thats right 2lbs a day.) this will be switched up with ground venison, elk, or bison as i can get it cheap. Bison is a bit more fatty, yet tastes un-**ing-believeable. Fiberous Veggies (for the shits) That should get me close to the numbers listed at the top. every 10 lbs lost i'll adjust the marconutrients (Carbs). after i get below 275 i'll drop the protein down to around 350... so i dont have to eat that much ***ing beef. Supplements: ON 100% whey use whats left of my ephedra when i get down to the lower weight, i'll probably go back and use clen and T3 Any insights? Dont have a specific date when i'm enlisting, i want to be leaned when going into basic. so when i come out i'll be down 20 lbs maybe insted of 70lbs. good thing i never signed that contract. hopefully when i drop the 40+ lbs that run will be alot easier. i HATE running. soon as this gets started i'll start a log thanks

06-25-2006, 08:31 PM	#2
skelooth eh heh heh Join Date: Aug 2005 Location: Behind you Posts: 8,041 Recipes: 0 Rep Power: 160	wow bro you are huge, I never knew how big you were. You'd make me look and feel like 'aint nuthin but a peanut'. __________________

06-26-2006, 09:30 PM	#7
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,979 Recipes: 0 Rep Power: 113	I like this diet. I am also a fan of red meat, especially on a mass gaining diet. The heme iron and saturated fat will keep ur T levels boosted, while ur amino profile should stay constant thoughout the day with such slow digesting meat. Don't worry, I cut on similar kcals and nutrient splits. __________________ 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

09-07-2006, 02:58 AM	#15
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,979 Recipes: 0 Rep Power: 113	careful with the cardio. you are massive... so lets stay that way... minus the fat. Cardio is a powerful catabolic stimulus. Just make sure you are monitoring your lean mass content. We don't want a "weight loss" to occur with improper loss ratios. Just keep it in mind. I'm a bigger fan of cardio while bulking. It is good during both, but if you are going to do it for longer periods of time... DON'T do it in the AM. Short periods fasted is okay, but any more than 20 minutes or so (especially in a kcal deficit) seems dangerous. __________________ 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

06-26-2006, 10:48 AM	#4
EliteBSU IMPC Contestant Join Date: Mar 2006 Location: Northern Minnesota Posts: 454 Recipes: 0 Rep Power: 60	Not exactly the insights i had in mind... but they'll do Yeah, i got some Paul Bunyan blood in me.

06-26-2006, 01:48 PM	#5
EliteBSU IMPC Contestant Join Date: Mar 2006 Location: Northern Minnesota Posts: 454 Recipes: 0 Rep Power: 60	Better news. just bought a turkey. (only a small 10-lb one) so i can swap a meal or two with turkey. probably only one. two burger, one turkey. gobble

06-26-2006, 09:00 PM	#6
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 12,526 Recipes: 0 Rep Power: 309	Looks pretty solid l337, beside eating a bit too much red meat for health purposes the overall layout should give you the results your after. Good luck with this, keep us updated on your progress. Cheers

07-07-2006, 05:37 AM	#9
vthao New Member Join Date: Jul 2006 Posts: 8 Recipes: 0 Rep Power: 0	thanx for telling us that

07-08-2006, 04:27 AM	#10
Psychoholic IronMass Donator Join Date: Oct 2005 Location: Loganville, GA Posts: 560 Recipes: 0 Rep Power: 20	How is it comin?

08-15-2006, 03:26 AM	#12
EliteBSU IMPC Contestant Join Date: Mar 2006 Location: Northern Minnesota Posts: 454 Recipes: 0 Rep Power: 60	Got a little wild the past week, b-day and family gathering. going to get back, I'm focused. Dedicated to be a Soldier. By Any Means Necessary

08-16-2006, 07:24 AM	#13
EliteBSU IMPC Contestant Join Date: Mar 2006 Location: Northern Minnesota Posts: 454 Recipes: 0 Rep Power: 60	Aug 15th 2006 Woke up 10am. Meal 1: 1 scoop 100% whey in water. Morning cardio: hour on tread. 55 minutes of 3.5-4 mph. 5 minute cool down. Meal 2: 3 Jumbo + 1 white eggs mixed with < 1 cup oats Coffee and vitamins were taken after meal Afternoon cardio: went on a bike ride with my ma. Probably 5-6 miles. Meal 4: Cheeseburgers. 1.3lbs (120g protein) i know its a lot. But i love them so much Meal 5: forgot i didn't have FOOKIN tuna. Had a couple ham sandwiches. I know this is a weak ass update but its the best i got right now. Oh, coffee burned, so a Popsicle might have been thrown in there for a tongue. Lacks protein, I KNOW. Job interview tomorrow for a machinist job. If it comes out great i could be on a week job with some saturdays. No more weekends every week for 2 years for me. yippy

09-06-2006, 09:19 PM	#14
EliteBSU IMPC Contestant Join Date: Mar 2006 Location: Northern Minnesota Posts: 454 Recipes: 0 Rep Power: 60	Well i got the new job. Tonight will be my 10th straight 12 hour shift. we're really behind. 94 hours this week. 72 last week. Scale at home reads 285 lbs though

09-07-2006, 12:28 PM	#16
EliteBSU IMPC Contestant Join Date: Mar 2006 Location: Northern Minnesota Posts: 454 Recipes: 0 Rep Power: 60	Ha. cardio. I'm working 12 hours a day, driving for almost 90 minutes. that other time... is sleep time. all my workout/cardio gets done while hoisting aluminum into the mill

11-14-2006, 10:24 PM	#17
EliteBSU IMPC Contestant Join Date: Mar 2006 Location: Northern Minnesota Posts: 454 Recipes: 0 Rep Power: 60	well my diet has gone to hell. i down about 12 eggs, half hole, half whites. when at home have around 3 viking size sandwhiches at work along with sugar free energy drink then i stop in to see one of my ladies and have a sausage-egg-cheese crosant with 2% milk for the drive home. another month and the hours will slow down at work. weighed myself at 284.6 with jeans, shirt, socks, boxers on.