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Lightnin'
08-02-12, 3:04 pm
What's up fellas? I haven't been on in quite some time but wanted to post my cut diet to get your thoughts. I did a 5-3-1 program at the beginning of the year with great results but started getting some nagging injuries. I know I am going to get bashed for my cut diet but that's ok. You guys are the pros and I need to know what I should add and remove to accelerate my losses and keep my muscle. Couple of things about me... I don't like many veggies and the ones I do like are non beneficial. To make up for a little bit of that I take Pak, Omega, and Flex daily and have for quite some time 5 years roughly. I don't eat much before lifitng, just never have. I have a mild case of hypoglycemia so I can't go low carb. So here we go - throw your punches but don't go below the belt.

I've been on this cutting diet for 33 days and am down 9 pounds. And believe for the most part I've had some good results. Started at 197 and down to 188. May of 2011 I was at 210 and strong as a bull, just thick. I finally decided that I wanted to get lean and stopped eating everything.

Stats:

Age: 36
Weight: 197
Height: 6'1/2"
BF %: 16-18% (I think)


Meals. Macros: Protein/Carbs/Fats-Cals in grams and include a few sub meals, I'm also watching fiber since I'm not eating many veggies

8:00 AM
Meal 1
3 eggs 18/3/12-210
english muffin 5/26/1-100
apple 0/31/0-117
427 cal
or
protein shake 52/27/9-402
grape nuts 3/24/1-100
502 cal


11:00 AM-PreWorkout
Meal 2
Oatmeal 4/19/2-100
or
1/2 Big 100 bar 15/24/6-210
and
1/2 Atomic 7 + Rage

1PM-PostWorkout
Meal 3
1/2 Atomic 7 + EAA Stack
4 uniliver tabs + Pak + Omega + Flex 9/2/8-117
10oz ground turkey 63/0/4-304
banana 2/31/0-121
542 cal
or
8oz chicken breast cutlets 52/0/7-257
1/2 cup brown rice 3/34/2-150
524 cal

3 PM
Meal 4
8oz chicken breast cutlets 52/0/7-257
1/2 cup brown rice 3/34/2-150
1 diet snapple 0/1/0-10
417 cal

Snack
1/2 Big 100 bar 15/24/6-210
or
Oatmeal 4/19/2-100

7:00PM
Meal 5
8oz chicken breast 52/0/7-257
mixed greens, jalapenos, carrots, cheese 9/8/8-140
shake 24/24/3-220
617 cal
or
Ground beef 46/0/20-380
Pasta 8/43/1-220
600 cal

Bed:
Animal PM


Total Macros
Protein: 180-200
Carbs: about 200
Fats: 60-80
Calories: 1900-2300

Gallon of water a day. If I cheat it's usually a slice of pizza or a beer. I've got a wife and three kids so keeping diet on point with them is a pain in the ass. They all give me crap as it is. So, I do my best to prepare meals on Sunday for the week.

Lightnin'
08-03-12, 1:51 pm
What's up fellas? I haven't been on in quite some time but wanted to post my cut diet to get your thoughts. I did a 5-3-1 program at the beginning of the year with great results but started getting some nagging injuries. I know I am going to get bashed for my cut diet but that's ok. You guys are the pros and I need to know what I should add and remove to accelerate my losses and keep my muscle. Couple of things about me... I don't like many veggies and the ones I do like are non beneficial. To make up for a little bit of that I take Pak, Omega, and Flex daily and have for quite some time 5 years roughly. I don't eat much before lifitng, just never have. I have a mild case of hypoglycemia so I can't go low carb. So here we go - throw your punches but don't go below the belt.

I've been on this cutting diet for 33 days and am down 9 pounds. And believe for the most part I've had some good results. Started at 197 and down to 188. May of 2011 I was at 210 and strong as a bull, just thick. I finally decided that I wanted to get lean and stopped eating everything.

Stats:

Age: 36
Weight: 197
Height: 6'1/2"
BF %: 16-18% (I think)


Meals. Macros: Protein/Carbs/Fats-Cals in grams and include a few sub meals, I'm also watching fiber since I'm not eating many veggies

8:00 AM
Meal 1
3 eggs 18/3/12-210
english muffin 5/26/1-100
apple 0/31/0-117
427 cal
or
protein shake 52/27/9-402
grape nuts 3/24/1-100
502 cal


11:00 AM-PreWorkout
Meal 2
Oatmeal 4/19/2-100
or
1/2 Big 100 bar 15/24/6-210
and
1/2 Atomic 7 + Rage

1PM-PostWorkout
Meal 3
1/2 Atomic 7 + EAA Stack
4 uniliver tabs + Pak + Omega + Flex 9/2/8-117
10oz ground turkey 63/0/4-304
banana 2/31/0-121
542 cal
or
8oz chicken breast cutlets 52/0/7-257
1/2 cup brown rice 3/34/2-150
524 cal

3 PM
Meal 4
8oz chicken breast cutlets 52/0/7-257
1/2 cup brown rice 3/34/2-150
1 diet snapple 0/1/0-10
417 cal

Snack
1/2 Big 100 bar 15/24/6-210
or
Oatmeal 4/19/2-100

7:00PM
Meal 5
8oz chicken breast 52/0/7-257
mixed greens, jalapenos, carrots, cheese 9/8/8-140
shake 24/24/3-220
617 cal
or
Ground beef 46/0/20-380
Pasta 8/43/1-220
600 cal

Bed:
Animal PM


Total Macros
Protein: 180-200
Carbs: about 200
Fats: 60-80
Calories: 1900-2300

Gallon of water a day. If I cheat it's usually a slice of pizza or a beer. I've got a wife and three kids so keeping diet on point with them is a pain in the ass. They all give me crap as it is. So, I do my best to prepare meals on Sunday for the week.

Starting weight: 197
Weight today: 187

Additional substitute items:
2/3 cup pasta sauce 3/12/4-107
Cottage cheese 1/2 cup 12/4/5-110
Small Apples 0/21/0-77

PreWorkout:
1/2 cup oatmeal or 1/2 bar
1/2 scoop Atomic 7
1.5 scoops rage
Adding Pump to this today 30 min prior to Rage 1/4 to 1/2 scoop (for 2 week test)

PostWorkout:
1/2 scoop Atomic 7
1 rounded scoop EAA Stack
5g Glutamine
Pak
Omega
Flex
Uniliver 4 tabs