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Fat-loss tips - Diet & Supplement Questions Atkins? South Beach? Carbs? Kcals? Creatine? Protein? What? er? ARRRG! Got a diet or Supplement question? Get help with it here!!!

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  #1  
Old 02-21-2011
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Lightbulb Cutting Diet

Got side tracked with classes last semester, almost no training, and gained some fat bro. Not me at all, wont let my sciences effect my body and end up looking like all the nerds that I'm in class with. So, I am going to start this cutting diet, I expect it should take 6 weeks to reach what I'm aiming for. I really am not going to go by numbers too much, but mostly by the mirror. So I am hoping to cut down about 6-8lbs in 6 weeks, or at least shred some bf%. Will be running xxxxxx concurrently with this diet. I plan to cut for 6 weeks,xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx xxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxxx xxxxxxxxxxx Will be following IronmanHIT training. So I am considering this to be my "Primer" for my xxxxxx Any and all input is appreciated and will be incorporated...


xxxx
Height: 5’9”
Weight: 184lbs (81.2kg)
Bodyfat: 15% (caliper)

-10% maintenance calories, Katch-McCardle : 2758kcals/day

TARGET: 2,850 cals / (60%) Protein 1,710cals/ (30%) Carbs 855cal/ Fats (10%) 285cal

Cardio: AM Cardio, Empty Stomach, 20-30 minutes, Target heart rate 135-140BPM

Workout: No need to go into real detail here, 3 exercises per body part, 4 sets, high reps 10-12 on each set. Doing a standard 4-day split while cutting.

NO TALKING ABOUT STEROIDS


Meal 1: Breakfast 7:30am
· 1.5 cups Oatmeal in water (135g)
· 1 egg, 5 egg whites (50g/160g)
· 680 kcal / 47g(27%)/91g(53%)/15g(19%)

Meal 2: 10:30am
· Chicken Breast (Grilled) (200 grams)
· 2 Tbsp Flaxseed Oil (29.5 grams)
· 490 kcal/46g(39%)/0g(0%)/32g(64%)


***Workout 1 pm : 45 min duration***

Meal 3: PWO (15 mins following workout) (2:00pm approx.)
· CytoSport MM-Collegiate 4 scoops
· 580kcal/40g(27%)/90g(62%)/7g(11%)
* MuscleMilk Collegiate has 40g of protein and 90g of carbs per serving, and contains Maltodextrin, I can also order Dextrose and add it into the shake if you think it is useful?

Meal 4: PPWO (5:00pm)
· Chicken Breast (200g)
· Yam (200g)
· Asparagus (100g)
· 481kcal/51g(44%)/60g(51%)/3g(6%)


Meal 5: 8:00pm
· Chicken Breast (200g)
· Broccoli (250g)
· 322kcal/53g(69%)/17g(21%)/3g(10%)

Meal 6: 11:00pm (Bedtime)
· CytoSport Cassein Complete – 1 scoop (110 cals, 25g protein)
· 2 tbsp Flaxseed oil
· 375kcal/25g(26%)/2g(2%)/31g(72%)


TOTALS(macros):
2,920 cals / Pro- 262 grams (1,049 kcals) / Carbs- 259 grams (1,037 kcals) / Fat- 90 grams (813cals)




Workout:

Workout A (Chest/Tris)
Flat Bench(BB) – 10-12 / 10-12 / 10-12
Incline Bench(DB) - 10-12/ 10-12 / 10-12
Cable Flyes- 15reps/15reps/15reps
Close Grip Bench- 10-12/ 10-12 / 10-12
Skull Crushers- 10-12/ 10-12 / 10-12
Cable Pushdowns- 15reps/15reps/15reps
Workout B (LEGS)
Squats- 6-8 reps / 3-5 reps/ 11-15 reps
Stiff-Legged Deadlifts- 6-8 reps / 3-5 reps/ 11-15 reps
Standing Calve Raises(Rest/Pause)- 10reps/10reps/10reps
Workout C (Back/Bis)
Reverse Grip Bent Over Rows- 10-12/ 10-12 / 10-12
Lat Pulldowns- 10-12/ 10-12 / 10-12
Seated Cable Rows- 15reps/15reps/15reps
Standing Bicep Curls- 10-12/ 10-12 / 10-12
Reverse Curls(EzBar)- 10-12/ 10-12 / 10-12
Hammer Curls- 15reps/15reps/15reps
Workout D (Shoulders/Traps)
Shoulder Press(DB)- 10-12/ 10-12 / 10-12
Upright Barbell Rows(BB)- 10-12/ 10-12 / 10-12
Side Laterals(DB)- 15reps/15reps/15reps
Shrugs(BB)- 10-12/ 10-12 / 10-12


Last edited by Booz; 03-02-2011 at 07:23 PM.
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  #2  
Old 02-22-2011
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had to edit your post mate. no mention of steroids.
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Old 02-22-2011
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you wanna cut? why are your cals so high?

workout. yeah it is important to know.

cause there are exerises that will help burn more cals.

re: AM cardio. do 45-60 mins.
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Old 02-22-2011
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Hey bro, I'm sorry about that...I copy/pasted from my post in the diet section over at AR and I literally didn't even overlook it before I posted it here, I apologize. Nark did tell me that before I joined not to mention that sort of thing here, again my apologies, wont happen again.....

I did -10% of my maitenance calories according to Katch-McCardle. I don't want to go catabolic and really tear into my muscle when cutting. I'm looking to drop about 10lbs in 6 weeks. I'm going to cut for 6 weeks, and then immediately start bulking for 12 weeks following that. I do agree my calories should be a bit lower, probably around 2,700 kcals?

Also remember, on Non-workout days I will be auto carb cycling and my kcals will be lower because I will not have the post-workout shake. I do NOT want to do a Keto diet, I do not like the way it feels, and it effects my mental concentration too greatly, I cannot afford to be foggy while taking hard sciences and preparing to take the MCAT and apply to medical school shortly. I will post my workout shortly.
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Old 02-22-2011
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thats all good mate. not to worry. i will link johan to this. hes got great knowledge on diet. hopefully he can chime in.
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Old 02-22-2011
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Quote:
Originally Posted by t-gunz View Post
thats all good mate. not to worry. i will link johan to this. hes got great knowledge on diet. hopefully he can chime in.
Mannnnn.... I haven't seen Johan in FOREVER!!!!! I cant wait to talk to him....If its the same Johan who has a mod over at AR, he's the freakin man....Thanks for all your help T-Gunz...I have posted the workout in my original post...I have kind of modified it...I basically just 'made it up'....it's a stark contrast to my bulking workout routine, which is a variation of Ironman HIT....Would you like me ot post that as well? So that you can see the difference between what I'm doing when I'm bulking? The routine I wrote up for cutting, I thought the higher reps would be more thermogenic and get my heartrate a little bit higher than a typical bulking workout....

my Ironman HIT routine when bulking is as follows:

Monday, Wednesday, Friday
Mon- A, Weds- B, Fri- A,….. Mon – B, Weds, A, Fri- B, and so on…
EVERY set to FAILURE
Workout A-
Flat Bench- 3 sets- (6-10) (3-5) (11-15)
Shoulder Press- 3 sets- (6-10) (3-5) (11-15)
Close Grip Bench- 3 sets- (6-10) (3-5) (11-15)
Shrugs- 3 sets- (6-10) (3-5) (11-15)
Abs

Workout B-
Squats- 3 sets- (11-15) (6-10) (3-5)
Stiff Legged Deadlifts- 3 sets- (11-15) (6-10) (3-5)
Calf extensions- 3 sets- (11-15) (6-10) (3-5)
Lat Pulldowns or Wide Grip Pull ups- (6-10) (3-5) (11-15)
Bent Over Rows - (6-10) (3-5) (11-15)
Standing Curls- (6-10) (3-5) (11-15)
Abs
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Old 02-22-2011
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i linked johan here mate so he can chime in.

wish you didnt say he was the man. now hes head is gonna get bigger then a sweedish 20kg weight plate
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Old 02-22-2011
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Quote:
Originally Posted by t-gunz View Post
i linked johan here mate so he can chime in.

wish you didnt say he was the man. now hes head is gonna get bigger then a sweedish 20kg weight plate
Him and I go wayyyyyy back bro, no biggie...
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Old 02-27-2011
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bump
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Old 03-01-2011
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Quote:
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bump
Bump x2.....input people?
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