- 04-22-2009, 09:02 AM
I'm curious as to whether I am on the right track. I'm 5'10" and currently 200 LBS with about 14% body fat. I just started my cutting cycle for summer. I'm really good at gaining lean weight but not good at shedding fat and maintaining muscle.
I am doing circuit style resistance training to keep my heart rate up during my lifting time, and also doing 30 minutes of cardio 4X a week with an average heart rate of 160.
I am eating the following:
6:30 AM - 3 servings oatmeal, protein shake w/50 grams protein
9:30 AM - 8 oz chicken breast, 8 oz sweet potato w/tbsp honey, protein shake w/ 50 grams protein
12:00 PM - 8 oz chicken breast, steamed vegetables
3:30 PM - 8 oz chicken breast, 8 oz sweet potato w/tbsp honey, protein shake w/ 50 grams protein
7:00 PM - 8 oz chicken breast, 8 oz sweet potato w/tbsp honey, protein shake w/ 50 grams protein (I workout at 5:30 - 7:00)
9:30 PM - protein shake 25 grams
I am also supplementing omega 3 and 6, as well as flax seed oil all day long.
I'm down 3 lbs in 9 days but my measurements are all the same. Is my cutting diet on track? What should I be doing differently?
- 04-22-2009, 09:08 AM
Whats total kcals and PCF ratio breakdown of that mate?
More specifics needs on Omega/fat amounts also.
And to be clear, the diet you posted is standard, and you dont deviate it from it atall through the week?
- 04-22-2009, 09:10 AM
doing high intensity cardio will burn carbs, doing low intensity will burn more fat. if you want to lose fat, i suggest doing fasted cardio in the morning, low intensity.....incline walks work well.....just make sure your on there for at least a 1/2 hour to an hour
04-22-2009, 09:12 AM
also, what is your age and are you active outside the gym, at work?
04-22-2009, 09:32 AM
These are my totals for yesterday:
Calls Fat Cholest Sodium Carbs Sugars Fiber Protein
2,663 52g 669mg 1,944mg 178g 56g 29g 389g
Carbs 26.02% Fat 17.11% Protein 56.87%
I deviated only one time since I've started. I had 2 sips of a Coca-Cola on Sunday. That is it. Does this help?
04-22-2009, 09:35 AM
I am 29 and have an office job. I am only able to workout after work because I go in to the office early everyday.
04-22-2009, 11:20 AM
04-22-2009, 01:03 PM
It does make sense. Should I be eating more fatty foods? Are my carbs in check? Also, I'm trying to keep as much muscle as possible.
04-22-2009, 01:51 PM
04-22-2009, 01:52 PM
04-22-2009, 05:33 PM
- 6'1" 205 lbs.
- Join Date
- Jun 2005
- California Bay Area
- Rep Power
Drop the honey, add in some quinoa and lower the oatmeal and you have pretty much exactly what I'm eating. My kcals come out to 2450ish.
04-22-2009, 10:36 PM
Sounds good. I appreciate all of you're guys help. I'm gonna get cut this summer!
04-23-2009, 05:36 AM
just remember, it takes time if you do it right. do not rush, it will cause your metabolism to crash and will be counter-productive.........slow and steady wins the race.
04-28-2009, 07:44 PM
So I'm a little more than 2 weeks in now and just had my measurements done at the gym to determine my body fat % since my last check. On 2/5 my body fat % was 13.77. On Monday of this week my body fat % is 14.5%. I'm down a total of 6 lbs. I'm concerned about my body fat going up. Is it normal with a diet change for body fat to go up? I'm really good at building mass and horrible at cutting but I am damn determined to be cut solidy this summer. Thoughts???
04-29-2009, 05:43 AM
04-29-2009, 05:46 AM
Sounds odd to me, in a 2 week time frame dropping 6lbs but gaining 1%+ BF.
Ideally take readings first thing in the AM and from the exact same places as last time.
Do you use the 3 point measuring system to take the reading?
If your diet is cleaner than 2 weeks ago and your cardio is increased all i can tell you is you havent gained fat.
04-29-2009, 06:40 AM
I haven't cheated my diet more than once in 2 weeks. I have had one cheat meal since I started, sloppy joes with lean beef. The measurement was a 3 point measurement and the measurement was done at the same time 5:30, as the last however it was a different day. I feel like I have shed some fat however my mind could just be playing tricks on me.
04-29-2009, 07:54 AM
05-09-2009, 10:17 PM
Ok, so my diet hasn't changed. I had my body fat measured again. I'm down to 12.9% which I believe is a step in the right directin. Should I be dropping fat faster?
05-11-2009, 10:22 AM
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