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Post by Maximum6 on Jun 21, 2006 19:35:39 GMT -5
How do you guys go about starting on a cutting diet plan?
I know Tim would first eliminate the dairy, fruits, and breads first.
But how do you go about adjusting how many carbohydrates you take in?
I assume you guys would keep your protein the same or even bump it up throughout the dieting phase? And only the carbs and fats are adjusted?
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Post by Tim Wescott on Jun 21, 2006 19:59:15 GMT -5
Max,first I would eliminate any junk and/or processed food that I may have been eating,then I would eliminate the dairy, fruits, and breads.
For instance,any fast food,or take out,cereal that was about as nutritionally good for you as the box it came in,mayo,margarine,butter,and any other calorie dense fatty foods,etc. etc.,you get the picture.
Then I would assess my physique to see how long I would figure it will take me to get into good condition with a single digit bodyfat %,then I adjust macros,training,and cardio from my honest observations.
Protein high,cyle carbs,and lower fat and get fats from good sources,as well as all foods from clean sources.
Most of the above would create a calorie deficit which is a main factor in losing bodyfat.
I don`t consistantly eat too much of the above mentioned crap anymore ,just for a while after a contest for a treat/break,or after a long competitive season then it`s back to clean food in the off-season but in larger quantities and possibly more frequent smaller meals with an occasional junk day or cheat meal just to remind myself that I`,m still semi human and that a bowl or two of ice cream isn`t gonna` kill me!!
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Post by RUBICON19 on Jun 21, 2006 20:30:25 GMT -5
PIZZA!!!!
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Post by macattack on Jun 21, 2006 20:40:03 GMT -5
I've cut out most fast food crap and most starch type carbs especially pasta and white bread. Then I cut out all the other crap like puddings cakes pies candy ect. Bumped up my shakes to 2-3 a day and eating smaller meals more often and eating more green salads especially a night when I was used to eating and I have cravings for carbs. NO PIZZA LOL i dream about PIZZA but I think i'm going to allow myself 1 day a week to slob down whatever I feel like having and get it out of the way it will be a treat for suffering thru the week.....though it's not really suffering it just takes getting used to the change and I actually feel alot better about the new diet. Lots of fish, chicken and lean meats also bumping up my beans made a pot of lentils last night YUM. My big problems is I love trader joes cereals the bad stuff  |
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Post by Maximum6 on Jun 22, 2006 0:38:32 GMT -5
hmmm..
On the carb cycling....i remember i tried that once before....
What's your oppinion on a steady diet....
Say for a person already doing a 40/40/20 diet..
450g protein/450g carbs/ 100g fats per day
This person wants to start a cutting phase. He's not too fat...maybe around 15% bf. He's already on a pretty clean diet....no breads, fruits, or dairy. Just basic proteins, complex carbs.
Let's just say he doesn't do carb cycling. How would he go about changing his macros as the weeks count down. Let's say he has 16 weeks before his show.
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Post by beckie on Jun 22, 2006 2:50:24 GMT -5
I think 100g fat is too high for a beginning cutting diet-50-60g should be sufficient-and 4000 cals is also too high.
I was thinking this maybe:
350g carb=1400 cal
350g protein=1400 cal
65g fat=585 cal
Total cals= 3385
As far as changing his macro's-he may not need to-it depends on how well the current diet is working with regards to fat loss!
what works for my clients is gradually taking things out and substituting-for instance eat starch at lunch but cut down the serving size and add in more veggies or salad....this should be a gradual process.By the time he gets to 8 weeks out it will probably only be 2 small starchy meals a day-one at breakfast and one at lunch-the rest of the time he should be filling up on green veggies like broccoli,beans etc
He should specifically look at the ratio of starchy carbs:fibrous carbs-it will probably start out something like 75:25 but will end up looking like 50:50 or less-the closer in he gets the less starch and more fibrous carbs...calories will also drop-once he hits the 12 week mark,calories should drop approximately 10% a fortnight,more if the fat loss is slower.... I HIGHLY recommend keeping a food log as its MUCH easier to track what you're eating and changing...
Hope this makes sense,I felt i could write an essay!
#arollseyes3zc#
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Post by Maximum6 on Jun 22, 2006 5:07:34 GMT -5
actually i meant that he was getting off at 450/450/100 grams and is the starting calories...and adjusting it to begin cutting.
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Post by Tim Wescott on Jun 22, 2006 7:11:42 GMT -5
Good advice Beckie!!
at the macros you listed Max,I`d cut protein and carbs down to 350 grams,at first,and gradually adjust them as needed.........fats ,I would cut in half right off the bat,and lower them slowly also.
It`s hard to say what a person would need to do without seeing him,and adjustments will always have to be made throughout the diet as fat loss progress slows down.
For me personally,900 calories from fats alone, and 450 grams of carbs would get me fat in no time!!
Gotta` lower cals so you`re burning off more than you`re taking in..................that`s the bottom line.
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Post by Maximum6 on Jun 22, 2006 8:11:20 GMT -5
so the Protein is lowered at some point in the diet?
i read alot from people's cutting journals and articles...they always say keep protein high..and lower the carbs and fats
reduce maybe 100 calories per week or so..
i know that at the end of the cutting diet...there won't be a 40/40/20 ratio for sure...as its probably more like 50/30/20 or 60/20/20.
So here is the main question.....:
In order to create a calorie deficit ..you have to burn more calories than you take in...I understand that.
But how do you know when to lower the right macronutrients to create the calorie deficit? :protein, or carbs, or fats to lower
Like...what would cause you to say one morning: "i need to lower my carbs" , or " i need to lower my protein"
I know for you Tim..you would lower the carbs and fats right away. judging from how you look in the mirror, i assume?
In the example i was just trying to see what macronutrients would be adjusted through the dieting phase and WHEN.....if the person doesn't do carb cycling. Put me for example...Tim you know me well...you seen my pics....my diet...
Assume i'm gonna start my cutting diet and assume my maintanence calories is at around 3800 right now. 380 g protein/380g carb/ 84g fats
I don't eat fruit/bread/dairy
What would first be done on the first week into contest?
sorry for all the questions ..its just that i want to ask all the contest prep questions before i get near my contest .
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Post by RUBICON19 on Jun 22, 2006 10:21:30 GMT -5
Why is everyone so anti Fat? I take in 133 grams of fat per day. Hmmmmmm......
Max. If you want to do a static diet, which I am HIGHLY against than you would just evenly take calories away from all nutrients.
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Post by Tim Wescott on Jun 22, 2006 10:38:46 GMT -5
Yeah but Randy,you don`t eat a lot of carbs as a rule, so your high fat intake is used as your main source of energy,whereas carbs are the bodys preffered source of energy. Less carbs and more fats = more fats being utilized for energy purposes. Max,for a guy your height and weight,380 gms. of protein,and 380 gms. of carbs is a ridiculous amount as far as getting you cut goes,and is waaay too much anyway even while bulking.................it`ll add up to bigtime fat gain IMO. You weigh 160 pounds in a bulking mode,you do not need to eat 380 grams of protein at any time,no matter what your goals are, as you will not assimilate it or utilize it in an efficient manner at all. Sure you can eat it,but you will not use it all for repair of tissue unless your working out 7 hours a day,7 days a week, and train harder than Ronnie Coleman!!  160-200 grams is a high amount of protein,occasionally cycling it up higher to 250-300 grams here and there but, staying between 160-200 as your baseline amount as a rule. That is keeping protein high,trust me!! A guy with your comparatively limited training experience, cannot possibly know how to train intensely enough to warrant that amount of protein intake..........not knocking you at all,but it takes years before you truly realize how to train like a psycho in the gym, and some never ever do,they just scratch the surface,and think they are training harder than everyone. Watching the way the pros train today,I can say that I wouldn`t blame them as most train like wimps......strong wimps due to the juice,but still wimpy half-assed workouts done by a lot of the pros today. |
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Post by RUBICON19 on Jun 22, 2006 10:45:08 GMT -5
All true Tim.....
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Post by beckie on Jun 22, 2006 17:26:06 GMT -5
It is an overall calorie deficit which gives a result not specific food groups,especially in the beginning. Closer in,yes you want to preserve protein but not at the expense of overworking your kidneys and making expensive urine! Excess protein consumption is highly overrated.... I generally recommend a 20% cut in OVERALL calories to begin with so if hes on 4000 then 3200 is approximately where he should work from. then 10% increments when he reaches a plateau... hope that makes sense!  |
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Post by Maximum6 on Jun 22, 2006 22:40:43 GMT -5
yep...that make sense... hey tim..can you explain how to train like an animal? |
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Post by Tim Wescott on Jun 23, 2006 5:58:49 GMT -5
hey tim..can you explain how to train like an animal? Don`t want to give you nightmares Max!! ;D |
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