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View Full Version : Starting Cut on Saturday....Thoughts?



KPop767
03-31-09, 9:35 am
Here is my diet for my 3 week cut starting on Saturday. I'm doing 3 weeks - because that's how long my supplements are for. Let me know your thoughts.

Food Name Amount Unit Cals Fat (g) Carbs (g) Prot (g) Delete
Total 1,939 52.3 152.4 222.1
Meal 1 - Quick Oats 280 5.0 52.0 10.0
Meal 1 - Real Egg Whites 120 0.0 4.0 24.0
Meal 2 - Protein Drink Light 100 3.0 5.0 15.0
Meal 3 - Boneless Chicken (4oz) 220 2.0 0.0 48.0
Meal 3 - Rice, brown, cooked, instant 234 1.9 48.3 5.4
Meal 4 - Protein Drink 126 0.0 0.0 30.0
Meal 5 - Almonds, roasted cupoz 172 15.6 5.0 6.0
Meal 6 - Lettuce, raw 8 0.1 1.6 0.5
Meal 6 - Turkey Burgers (1 burger) 200 5.0 2.0 35.0
Meal 6 - Broccoli, cooked 205 10.2 26.4 8.7
Meal 7 - Protein Drink-Casein 180 1.5 4.5 36.0
Meal 7 - Peanut Butter-mixed with Casein as last meal 95 8.0 3.5 3.5
Total 1,939 52.3 152.4 222.1

mritter3
03-31-09, 9:39 am
hey man i think it looks pretty good, i got nothing.

C.Coronato
03-31-09, 10:32 am
Hey bro how much do you weigh and how old are you and how tall are you? And something seems off when the broccoli is at 200 calories and 10 grams of fat ..

TheDarkHalf
03-31-09, 10:46 am
Get rid of those quick oats. Get the traditional/old fashioned oats. I read somewhere that these are slower digesting than the quick oats.

KPop767
03-31-09, 12:02 pm
I'm 26 years old and weigh 206. I'm roughly 25% BF. Looking to get to 185 in the 3 weeks and a hell of a lot less BF.
The broccoli calories are what I got from Fitday.com based off of 2 cups cooked.
I have pre-packaged frozen broccoli at home - I'll take a look at it when I get home.
Thanks for the replies.

C.Coronato
03-31-09, 12:34 pm
Ya can you give us a run down of how much each thing is. Like 6 egg whites, 1/2 cup of oats. And 20 lbs in 3 weeks is one going to be cutting it close, and 2 its going to be very unhealthy if you actually do lose that much in such a short time.

belladiabla13
04-01-09, 11:57 pm
I'm 26 years old and weigh 206. I'm roughly 25% BF. Looking to get to 185 in the 3 weeks and a hell of a lot less BF.
The broccoli calories are what I got from Fitday.com based off of 2 cups cooked.
I have pre-packaged frozen broccoli at home - I'll take a look at it when I get home.
Thanks for the replies.

No broccoli is very low in calories..2 cups would be about 100 calories my friend

TheDarkHalf
04-02-09, 12:12 am
No broccoli is very low in calories..2 cups would be about 100 calories my friend

True. I don't even both counting shit from green veggies - you actually create a negative caloric deficit by eating them. It takes more calories for your body to digest them than the amount of calories contained in them.

Alk
04-02-09, 8:42 am
True. I don't even both counting shit from green veggies - you actually create a negative caloric deficit by eating them. It takes more calories for your body to digest them than the amount of calories contained in them.

I thought that was only celery...

Am I wrong in saying this?

Iron58
04-02-09, 9:43 am
Here is my diet for my 3 week cut starting on Saturday. I'm doing 3 weeks - because that's how long my supplements are for. Let me know your thoughts.

Food Name Amount Unit Cals Fat (g) Carbs (g) Prot (g) Delete
Total 1,939 52.3 152.4 222.1
Meal 1 - Quick Oats 280 5.0 52.0 10.0
Meal 1 - Real Egg Whites 120 0.0 4.0 24.0
Meal 2 - Protein Drink Light 100 3.0 5.0 15.0
Meal 3 - Boneless Chicken (4oz) 220 2.0 0.0 48.0
Meal 3 - Rice, brown, cooked, instant 234 1.9 48.3 5.4
Meal 4 - Protein Drink 126 0.0 0.0 30.0
Meal 5 - Almonds, roasted cupoz 172 15.6 5.0 6.0
Meal 6 - Lettuce, raw 8 0.1 1.6 0.5
Meal 6 - Turkey Burgers (1 burger) 200 5.0 2.0 35.0
Meal 6 - Broccoli, cooked 205 10.2 26.4 8.7
Meal 7 - Protein Drink-Casein 180 1.5 4.5 36.0
Meal 7 - Peanut Butter-mixed with Casein as last meal 95 8.0 3.5 3.5
Total 1,939 52.3 152.4 222.1

I wouldn't use FitDay to determine your macros - they're very inaccurate. For example - 48 grams of protein from 4 oz of chicken? Chicken's got ~7g protein per ounce. I'd also try to spread your cals throughout the day more evenly...all you've got for meal 4 is a shake and meal 5 is just some nuts. I think you're on track with the macros, but like I said spread your cals more evenly and "taper" your carbs from the beginning of the day to the end.


I'm 26 years old and weigh 206. I'm roughly 25% BF. Looking to get to 185 in the 3 weeks and a hell of a lot less BF.
The broccoli calories are what I got from Fitday.com based off of 2 cups cooked.
I have pre-packaged frozen broccoli at home - I'll take a look at it when I get home.
Thanks for the replies.

206 to 185 in 3 weeks is an extremely tall order...remember, Rome wasn't built in a day. Why just the 3 weeks for the supplements?

TheDarkHalf
04-02-09, 9:54 am
I thought that was only celery...

Am I wrong in saying this?

certain foods you eat elicit a thermogenic effect, thus causing your body to burn more fat than one would expect from a caloric deficit alone. These foods actually can create a thermogenic response, meaning it may in fact take calories to digest them, thus causing more of a loss than by a calorie deficit alone.

Potentially why green veggies are the only veggies you should eat while cutting - green beans, celery, asparagus, broccoli, etc. (these are also natural diuretics)

ATLAS64
04-03-09, 4:08 pm
Also remember if you cut calories dramatically and lose weight too fast..your body is going to metabolize its most metabolically active tissue it does not need. In other words if you cut to 185 too fast..your body fat will be higher than it was before...Like one of your fellow lifters stated "Rome wasn't built in a day"..take your time to do things right..there are no shortcuts in this sport. If you want help with more effective weight loss strategies let me know and I will post more information and send you some Powerpoint presentations that beautifully illistrate proper weight loss while maintaining your hard earned muscle mass

ATLAS64
04-03-09, 7:45 pm
Post your height, weight, amount of activity per day, and body fat...and every1 can work with you from there.

0verc0me
04-04-09, 2:19 pm
i'd switch the lettuce for spinach.

tastes almost the same and more vitamins.

TheDarkHalf
04-04-09, 4:24 pm
i'd switch the lettuce for spinach.

tastes almost the same and more vitamins.

x2. Or some other green vegetable. Lettuce is pretty worthless - stick to spinach, broccoli, asparagus, green beans, etc