Cutting Diet Feedback

[ping]

I am bound and determined to get rid of my mid-section by July. I was at 200 and now hovering between 166-170 depending on water I guess. From what I read this is my new regime. Feedback will be greatly appreciated and used!

Day 1 carbs 166
5:00AM 20-30 min stationary 120-130HR
Meal2 9:00AM 1/2c Oats, 1 scoop whey
Meal1 6:00AM 1/2c brown rice, 6oz turkey
Meal3 12:00PM 1/2c brown rice, 6oz chicken
Meal4 3:00PM 6oz chicken, 1-2c brocolli
Meal5 6:00PM 6oz chicken or 6oz turkey, 4 egg whites
Weights and cardio
Meal6 8:00PM 6oz chicken or turkey or 2 scoops whey

Day 2 carbs 130
Meal 3 drop carbs to 1/4c add natural PB

Day 3 carbs 100
Meal 2 and 3 drop carbs to 1/4c add PB or Flax

Day 4 carbs 140
Meal 2 1/2c
Meal 3 1/4

Day 5 carbs 200
Meal 1 up to 3/4c
Meal 2 and 3 1/2

Protein is alway at least 180-220 grams

My cals are around 1900-2100. Using the BMR to determine macronutrients I should be at 2500-2600 without a deficit.

If anyone has any diets they could share I would appreciate it.

[RUBICON19]

Looks pretty solid

[Intensity]

Hi and welcome Ping!

It looks good as said Randy

But in my mind, one thing is a priority: You must adjust your diet according to how your bodyweight is changing. What i mean is that someday, you'll stagnate with this diet… at this point, it will be important to reduce (for exemple) the carbs intake of some of your 5 typical days! You would be able to keep the same patern and experience see some great results, but playing with the carbs (and/or cals) intake average of almost every week if you stagnate is in my mind pretty important if you want to keep progressing!

Good luck, keep us posted about it!

Mo

[ping]

Thanks for the feedback Intensity. I have been at a plateau for a while now and I dropped my cals down to 1600 with only carbs in the morning. I dropped a couple of punds with that but I couldnt function on 1/2 cup of oatmeal in the morning. After many tweaks that was the only thing that got me losing weight again. Tim posted this carb cycling article that I will use now. We will see if it works for me.

[RUBICON19]

Dont drop Cals to far to fast. Increase cal expenditure first.

[ping]

So at what point do I start reducing calories?

[Tim Wescott]

Try eating 5 oz. chicken or turkey at your meals instead of 6 oz.

you`ll still get in ample protein and be further reducing cals.

I have found that by doing this in the past, that it helped quite a bit as far as getting leaner goes.

[Tim Wescott]

Another thing I do often,is go zero carbs for 3 days followed by two low days(100 grams),then resume a normal carb cycle.

I will eat tuna and water,eggwhites and water ,or chicken and water ,6 x a day for 3 days.

Try adding in more fiber ala a fiber supplement,2 Tbsp. per day spaced apart,along with broccoli,green beans and salads with vinegar........and increase your water intake bigtime.

All these things should help over time.

[Tim Wescott]

Keep getting more ideas popping into my head!!

Drop the Am cardio, and use an inclined treadmill or eliptical for 30-45 minutes immediately after training.

On a bike,you do not really propell your bodyweight through gravity,you just move your legs while in a seated position........not good IMO.

Do no cardio on leg day !!

[gti steve]

when cutting...do u count the PWO carbs as a carb for ur day?

[RUBICON19]

gointhruit said:

when cutting...do u count the PWO carbs as a carb for ur day?

YES!!! EVERYTHING COUNTS!!

[gti steve]

rubicon19 said:

gointhruit said:

when cutting...do u count the PWO carbs as a carb for ur day?

YES!!! EVERYTHING COUNTS!!

what should you do for a PWO shake then? i was under the impression carbs are necesary at this point.

[RUBICON19]

They are, but you must count them towards your daily total

[gti steve]

rubicon19 said:

They are, but you must count them towards your daily total

even if you do zero carb days #bfridgesmiley1ym#

[RUBICON19]

Well a zero carb day means just that. Zero carbs. Not even post workout. You would then increase carbs every third day or so. I dont think that this is a good idea at the beggining of a diet, but as it progresses and the fat stops melting off this can be done with success

[ping]

admin said:

Another thing I do often,is go zero carbs for 3 days followed by two low days(100 grams),then resume a normal carb cycle.

I will eat tuna and water,eggwhites and water ,or chicken and water ,6 x a day for 3 days.

Try adding in more fiber ala a fiber supplement,2 Tbsp. per day spaced apart,along with broccoli,green beans and salads with vinegar........and increase your water intake bigtime.

All these things should help over time.

I am drinking about a gallon a day...do I need to increase to a gallon and a half or so?

[RUBICON19]

A gallon should be fine for now. Increase later. Although I usually do 2 gallons per day

[Tim Wescott]

Great advice from Randy on all counts IMO !!

Make changes slowly and keep adjusting according to your progress or lack thereof.

On a zero carb day.........no carbs at all,even at PW.........we are trying to lean out,not get huge................you have to eat according to your goals,although normally I would include carbs at PW even when cutting.................just not if I go zero carbs for a few days.

[ping]

Mucho props for everyones advice. Im 4 days in on this plan and feeling great. My wife brought home Oreos last night and I just snarled at them. I learned a lot from this discussion. I feel armed with many ways to attack the lack of progress I have been experiencing. I will post some progress in the next few weeks.

[RUBICON19]

Did you say Oreo's? LOL.... Do a search in the forum on Oreo's....