Diet FAQ #6: How do I do a cut properly?

[njames]

This is the last month of my attempted mass gains. Starting the March 1st through May 15th, I'll be going full force to try and get as shredded as possible (as close to 10% I can get).

Currently, I stand at 185-190 lbs (depending on the day), 25% body fat. For my mass building, I have done all I could to get as close to 375g of protein. My carb/fat intake is pretty low (and it's healthy fats & carbs). My daily diet is: 1% fat cottage cheese (about 156g of protein), protein isolate shakes (125g protein), lean tuna (39g of protein), and the rest is various other protein sources. I also usually have an orange and veggies everyday. In actuality, I probably don't get enough carbs. My Sat & Sun have been cheat days, but usually that just means I don't count my calories, and still eat relatively well.

I lift weights 3-4 times a week.

I've gotten my cotisol/testo levels checked and am getting them to proper levels (cotisol too high, test way low for being 27 yrs old).

When I cut, I'll be doing a stack of Animal Cuts/Pak/Nitro along with the usual CLA, fish oil, etc.

The reason for all this long-winded background is because I wanted to give you a framework to what I've done. I want to let you know I'm serious about this, so no one will waste their time on me.

For the cutting months, what protein/fat/carb level should I do? I'm educated in healthy protein/fats/carbs, so I will keep that up. I have a daily food spreadsheet, so whatever you recommend will be figured out using the whole foods I eat. I just need guidance. I've spent a couple thousand on personal training at the gym, and have not gotten that one-on-one treatment I was PAYING for - just generic advice.

Also, for my cutting workouts/cardio advice, should I copy/paste this in that section in the forum?

PLEASE HELP.

[mpgolfpro]

For the past month Ive been trying to cut as much weight as I can but have had limited to no success. I currently weight is 270lbs and my body fat is 31%. I am not able to do any upper body lifting right now because I had shoulder surgery to repair a torn labrum 3 months ago. I basically have been doing cardio 5 days a week for the last month, mostly stair stepper, sometimes elliptical or bike and sometimes I run on the treadmill. I will alternate days of doing HIIT and then steady state the next day. I do HIIT for 20 min with a 5 min warm up and cool down for 30 min total. I do steady state cardio for about an hour. Im wondering if anyone can give me some advice as to why Im not losing weight with all this cardio (no lifting maybe? hope not though since I cant do it). I probably wont be able to start lifting again for another 3-4 months so I thought this would be the perfect time to drop some lbs. Im not really concerned if I lose a little muscle along the way as long as I drop the weight. Ive thought about adding some lunges, box jumps, etc to work my lower body a little. I just cant do anything that puts a large load on my shoulder. I also use the cable machine at around 12lbs to do my PT for my shoulder strengthening/rotator cuff exercises. Below is my current diet. Any help would be greatly appreciated. Oh and btw, I just ordered Animal Pak and Animal Cuts and will begin taking those in the next few days when they arrive.

8:00 Workout
10:00 Meal 1
2 whole eggs plus 2 whites
1 piece whole wheat toast with peanut butter
1 piece fruit
8oz skim milk or water
12:00 Meal 2
1 scoop protein powder
1 granola bar or handful of almonds
1 piece of fruit
2:00 Meal 3
1 chicken breast
1 vegetable
4:00 Meal 4
1 scoop protein powder
1 granola bar or handful of almonds
1 piece of fruit
6:00 Meal 5
1 chicken breast
1 cup brown rice
1 vegetable
8 oz skim milk or water
8:00 Meal 6
1 scoop protein powder

Thanks for all the help and sorry for the long post.

[TAGomez]

For the past month Ive been trying to cut as much weight as I can but have had limited to no success. I currently weight is 270lbs and my body fat is 31%. I am not able to do any upper body lifting right now because I had shoulder surgery to repair a torn labrum 3 months ago. I basically have been doing cardio 5 days a week for the last month, mostly stair stepper, sometimes elliptical or bike and sometimes I run on the treadmill. I will alternate days of doing HIIT and then steady state the next day. I do HIIT for 20 min with a 5 min warm up and cool down for 30 min total. I do steady state cardio for about an hour. Im wondering if anyone can give me some advice as to why Im not losing weight with all this cardio (no lifting maybe? hope not though since I cant do it). I probably wont be able to start lifting again for another 3-4 months so I thought this would be the perfect time to drop some lbs. Im not really concerned if I lose a little muscle along the way as long as I drop the weight. Ive thought about adding some lunges, box jumps, etc to work my lower body a little. I just cant do anything that puts a large load on my shoulder. I also use the cable machine at around 12lbs to do my PT for my shoulder strengthening/rotator cuff exercises. Below is my current diet. Any help would be greatly appreciated. Oh and btw, I just ordered Animal Pak and Animal Cuts and will begin taking those in the next few days when they arrive.

8:00 Workout
10:00 Meal 1
2 whole eggs plus 2 whites
1 piece whole wheat toast with peanut butter
1 piece fruit
8oz skim milk or water
12:00 Meal 2
1 scoop protein powder
1 granola bar or handful of almonds
1 piece of fruit
2:00 Meal 3
1 chicken breast
1 vegetable
4:00 Meal 4
1 scoop protein powder
1 granola bar or handful of almonds
1 piece of fruit
6:00 Meal 5
1 chicken breast
1 cup brown rice
1 vegetable
8 oz skim milk or water
8:00 Meal 6
1 scoop protein powder

Thanks for all the help and sorry for the long post.

bro, i think you are taking too many calories, count them and eat less. also i think you should avoid the fruits (too much sugar), the peanut butter (too much fats/calories) and the almonds (also fats/calories). eat more chicken, fish, green veggies and complex carbohydrates but always counting calories, go easy with skimmed milk it has a good amount of calories, drink water. i recommend animal cuts to help you avoid cravings, it would make a lot easier to overcome the hunger caused by the caloric deficit you need too put your body into fat burning mode.

[stumblin54]

Cut out the granola, stick with the almonds. They're great on a cut. Also, add some fats into that protein shake if that's your last meal of the day, it'll slow down the digestion over your night fasting (sleeping). Think about this though, you're not eating for 14 hours between your last and first meal, that is a very, very long time.

Stumblin

[mpgolfpro]

what kind of fats would you recommend to add with a protein shake?

[mpgolfpro]

Also, as far as not eating for 14 hours. I have always thought its bad to eat late at night and then I thought it would be best to do cardio in the morning on an empty stomach so I don't have to burn through calories and carbs from food I just ate. Is this a bad approach? I could eat before I work out in the morning and then add in a post work out meal but what then should that include? FYI I usually go to bed around 11-12 at night. Could you switch up my plan for me so I know what I SHOULD be doing. Thanks a ton.

[stumblin54]

I like natural peanut butter in my night time shakes right before bed. And since you're already eating chicken twice during the day, maybe add another whole food meal at 8p like a can of tuna with some kind of greens, and then at 10 or 11p hit up that pro shake with some milk and about 2tbps PB.

Stumblin

[mpgolfpro]

I like natural peanut butter in my night time shakes right before bed. And since you're already eating chicken twice during the day, maybe add another whole food meal at 8p like a can of tuna with some kind of greens, and then at 10 or 11p hit up that pro shake with some milk and about 2tbps PB.

Stumblin

Stumblin....Thanks for all the advice. Would this look better?

8:00 Workout

10:00 Meal 1
2 whole eggs plus 2 egg whites
1 piece whole wheat toast
1 piece fruit
12:00 Meal 2
1 scoop protein powder
1 handful of almonds
2:00 Meal 3
1 chicken breast
1 vegetable
4:00 Meal 4
1 scoop protein powder
1 granola bar
1 piece of fruit
6:00 Meal 5
1 chicken breast
1 vegetable
8:00 Meal 6
1 can tuna
1 vegetable
10:00 Meal 7
1 scoop protein powder
1 tbsp peanut butter

I was also thinking about maybe cutting out the piece of fruit with meal 4? What would you think about substituting the peanut butter in meal 7 and adding some flax seed oil instead? That way I would still get the good fats required but not the calories.

Do you think that it is beneficial to workout in the morning on an empty stomach or should I eat breakfast before and then reschedule my meals so that I have a post workout meal?

Since Im trying to cut weight, this seems/looks like a lot of food to eat throughout the day and still lose weight? Maybe Im wrong. Thanks again.

[Eroc7171]

Thanks for this post, its awesome!

I am new to the forvm, and I am adjusting my diet for fat loss and cutting.

As I am new, I have a few dumb questions about food.

First, I have cut my carbs down a lot, I have a couple pieces of low calorie, high fiber toast and fresh squeezed OJ in the morning with my eggs, and typically some green vegetables with lunch and dinner. Is this suffiecient, or should I cut these out too? This cut back helped me to shed 30lbs before, but as I started to train, I added some carbs back in to bulk up. Now I've hit a plateau and can't seem to shed the last 10-20lbs.

Also, I usually get the majority of my calories in my morning and early afternoon meal, due to the way my work schedule is. I need some suggestions for a mid morning and late afternoon snack that I can pop quick with little or no preparation while Im working. Shakes just aren't feasible in my field of work, don't have time to fix em up.

Any help would be greatly appreciated, sorry for sounding like such a newbie, but you gotta start somewhere, right?

[stumblin54]

Stumblin....Thanks for all the advice. Would this look better?

8:00 Workout

10:00 Meal 1
2 whole eggs plus 2 egg whites
1 piece whole wheat toast
1 piece fruit
12:00 Meal 2
1 scoop protein powder
1 handful of almonds
2:00 Meal 3
1 chicken breast
1 vegetable
4:00 Meal 4
1 scoop protein powder
1 granola bar
1 piece of fruit
6:00 Meal 5
1 chicken breast
1 vegetable
8:00 Meal 6
1 can tuna
1 vegetable
10:00 Meal 7
1 scoop protein powder
1 tbsp peanut butter

I was also thinking about maybe cutting out the piece of fruit with meal 4? What would you think about substituting the peanut butter in meal 7 and adding some flax seed oil instead? That way I would still get the good fats required but not the calories.

Do you think that it is beneficial to workout in the morning on an empty stomach or should I eat breakfast before and then reschedule my meals so that I have a post workout meal?

Since Im trying to cut weight, this seems/looks like a lot of food to eat throughout the day and still lose weight? Maybe Im wrong. Thanks again.

Cut out the granola bar in meal 4, maybe another handful of almonds and jerky to hold you over or something of that nature. Make that two tbsp. of PB in meal 7, the calories will be okay they are healthy and needed before bed. You will lose weight if you eat small healthy meals throughout the day because you rev your metabolism up and are burning through the food you're eating, do not worry about eating too much here this is fine. And as far as working out on an empty stomach, I never do this because I will run out of energy but if you have to do so then just make sure you're eating all your meals afterward and you'll be okay.

First, I have cut my carbs down a lot, I have a couple pieces of low calorie, high fiber toast and fresh squeezed OJ in the morning with my eggs, and typically some green vegetables with lunch and dinner. Is this suffiecient, or should I cut these out too? This cut back helped me to shed 30lbs before, but as I started to train, I added some carbs back in to bulk up. Now I've hit a plateau and can't seem to shed the last 10-20lbs.

Also, I usually get the majority of my calories in my morning and early afternoon meal, due to the way my work schedule is. I need some suggestions for a mid morning and late afternoon snack that I can pop quick with little or no preparation while Im working. Shakes just aren't feasible in my field of work, don't have time to fix em up.

Any help would be greatly appreciated, sorry for sounding like such a newbie, but you gotta start somewhere, right?

Never cut out veggies for the sake of eating low carbs, they are more beneficial to you to eat them. You need to prep your meals before work, place them in a tupperware, and heat them up so you can down them real quick and get back to it. Chicken and rice/broccoli is one of my staples for quick on-the-go meals.

Stumblin

[Da Eclipse]

Here is my cutting diet:
Calories
Meal #1 Protein Shake 140
Meal #2 Otmeal 160
5 eggs (4 whites/1 yolk) 143
Meal #3 Protein Shake 140
Grapes (20) 72
Meal #4 Brown Rice (1c) 166
Chicken 320
Meal #5 Protein Shake 140
Grapes (20) 72
Meal #6 PWO Shake 280
Meal #7 Salad (4 cups) 30
Dressing (2Tbs) 90
Chicken 320
Meal#8 Protein Shake 140
Totals 2218 calories 80.4g fat 147.4g carbs 258.6g protein

The only thing I think I am missing is more protein, thought about doubling up on the serving size for my shakes, will give me an extra 120g bringing it to 378.6g per day, but this will also increase my calorie intake by 460. My off-days are the same minus the PWO shake bringing totals to 1913 calories 42.2g fat, 115.4g carbs, 244.5g protein

Is this a good example of how to diet?

[hector_plgp]

good day to all, following the advice of certain animal, this is my past 2 days in a nutshell
weighing 155, i'm 5'8 and 14-16% BF. since i am pretty small sized i desperately want more mass but maintain or diminish my BF to 10%
currently taking NO2, CE2 and protein. usually a fan of animal cuts and stak. tried them both before.
monday:
7:00 am NO2 and CE2, 7:30 half cup lean beaf chilli and 5 eggs (3 whole 2 whites), 10:30 protein shake (44 g), 12:00 NO2 and CE2 1:15 3 lean beaf patties, 1 cup veggies,1 cup green salad, 4:00 protein shake (44g) 7: 30 two sides chicken breast and 2 cups chilli, 10 :00 pm protein shake (44g)
tuesday:
7:00 NO2 CE2, 7:30 chilli and egg whites, 10 30 prot shake 44g, 12:00 no2 ce2, 1:00 two sides chicken breast, beans and veggies, 4:00 prot shake 44g prot bar 30 g 9:00 egg and bacon omelette (3 whole 2 whites) 1 cup veggies and prot shake 44 g

i try to maintain these eating habits but usually when i grow i raise drastically my BF to 23-26% if not with fat its very hard for me to grow, right now im reasonably lean my muscles show, but i want to get BIG, HELP PLEASE

[hector_plgp]

by the way , the protein shake is perfect whey protein, i always take 2 scoops it has 190 calories per scoop

[C.Coronato]

Have you been running that diet? Are you growing on it?

[Soldier]

Here's a question, sorry if it's been covered.

After a cheat meal, is it normal to feel bloated? My cut has been coming along nicely although after a recent cheat meal, my waistline doesn't feel as tight as it was.

[Carrnage]

good day to all, following the advice of certain animal, this is my past 2 days in a nutshell
weighing 155, i'm 5'8 and 14-16% BF. since i am pretty small sized i desperately want more mass but maintain or diminish my BF to 10%
currently taking NO2, CE2 and protein. usually a fan of animal cuts and stak. tried them both before.
monday:
7:00 am NO2 and CE2, 7:30 half cup lean beaf chilli and 5 eggs (3 whole 2 whites), 10:30 protein shake (44 g), 12:00 NO2 and CE2 1:15 3 lean beaf patties, 1 cup veggies,1 cup green salad, 4:00 protein shake (44g) 7: 30 two sides chicken breast and 2 cups chilli, 10 :00 pm protein shake (44g)
tuesday:
7:00 NO2 CE2, 7:30 chilli and egg whites, 10 30 prot shake 44g, 12:00 no2 ce2, 1:00 two sides chicken breast, beans and veggies, 4:00 prot shake 44g prot bar 30 g 9:00 egg and bacon omelette (3 whole 2 whites) 1 cup veggies and prot shake 44 g

i try to maintain these eating habits but usually when i grow i raise drastically my BF to 23-26% if not with fat its very hard for me to grow, right now im reasonably lean my muscles show, but i want to get BIG, HELP PLEASE

here, its your lucky day

1) heavy compound movements only----free weight presses,dips,chins,squats,hacks,deads,rows
2) 5 meals a day containing alot of whole eggs, steak, fish, chicken, nuts, white and brown rice and potatoes
3) stop relying on supplements
4) train like a madman
5) cardio 4-5 days a week, 20 mins slow pace, or HIT cardio but you better be sippin on some BCAA's!!!

[TheDukeUSMC]

Having read through all of this I still have specific questions during a cutting phase.

How long should a cut last?
What foods should you eat or not eat?
How often should you eat?

[armyguard]

Ill try to make this as short but as detailed as possobile. I am currently in a "cutting phase" and have a few questions about my diet. Right now I have my calories and macros set as so

Stats:
Bf 10-12%
Age:22
Weight: roughly 180
Height: 5'7
Goal bf: 4-6%.. Maintain strength

Diet:
Calories: 2572
Protein: 303
carbs: 53
Fat: 117
Split between 7 meals.. the carbs mostly all post workout

I have a cheat day whenever my body tells me I need it ( fat loss plateau, decrease in strength, tiredness, etc), not once a week.

My routine is a 5 day body part split with no cardio: mon-tues-wed-off-fri-sat-off

My job as you gathered from the title is a coalminer. I work seven days a week doing heavy manual labor, always on my feet and im sure buring through some calories. You would think this is a good thing but im not to sure it is. I am still making strength gains (slowly) but fat loss has plateaued some also i think i might also be losing more muscle mass then im comfortable with. I am also noticing as of these last 2 weeks that im starting to get lil nagging pains (inflamtion of joints) here and there. What im wondering is if maybe i need to bump up my calories to match the demand im putting on my body not only in the gym but also at work. Could these extra calories in my day to day diet be what I need to maintain my mass, strength gains coming, and start losing fat continously? I have put together a diet that would have these extra calories in it below. The extra calories are coming from a hearty pre workout shake.

New Diet:
Calories 3,000
Protein: 339
Carbs:100
Fat:122
Split between 7 meals... the carbs pre workout and post workout

I have had success on the previous diet for sometime now but I feel as if my weights getting heavier and my day to day working schedule might be taking its toll on me.
Should i try the new diet i posted above? Or is 3,000 some calories to much for someone in my position to loss bodyfat. Any advice you guys can give me as what i can do with my diet, cardio, supplementation etc.. would be greatly appreciated

[paramedic258]

should i also take a thermo with this or no?

[AJP1]

Alright. You've got some major things to work out. I don't have a problem helping you as long as I'm not wasting my breath. The two a day workout doesn't seem like a good idea. Working with lighter weights doesn't help maintain muscle mass, it will eventually make you look deflated. Stick to one a day lifting sessions. And when you lift, go hard. Keep the rep ranges between 8-12 but make sure your lifting challenging weight. The goal is you want to keep lifting hard to help maintain and even possible add muscle mass during a cut. As for your diet, I'm not sure if your preparing for a show or not. But if you are, I'd recommend ketosis. Search for it on the forum. Ox (evan centopani) is best known for this method. He and many other people have had success with it. One day carbs and one day no carbs doesn't seem like an effective method to me. With ketosis, you're completely eliminating carbs and forcing your body to run on ketones (a by product of fat breakdown). Make sure your taking in plenty of water as well (around 1 gallon or more) per day. If you have the money, I'd really recommend Animal Cuts. There are a bunch of threads on here discussing the best time and way to take it for optimal results. Give it a search. If ya have any more questions, feel free to PM me. Best of luck.

HOUSE

This has to be solid advice...
Its what Im going to follow.
I got stuck in the light weight thing, and thats true, you will look deflated....
cals should be reduced just under maintence correct?
Then you should still be lifting a weight that is rather challenging just try and get in the rep range between 8 & 12 correct?