time to lean out... diet adjustments?
- 03-01-2010, 01:59 AM
time to lean out... diet adjustments?
I'm coming off of a 2.5 year bulking process. I gained 65 lbs of mass. (with hard work, diet, and minimal hormonal use lol :x)
i went from 130 to a current 195 or so, but unfortunately my body fat went from a 5 percent up to about 10-12. I still look decent and cut, but not as much as i would want to. I am still VERY vascular and still have an athletic body, but i do want to tone up my midsection and my arms a bit.
My midsection is retaining a TON of water weight and just bulging mass, not really fat (i can still see my abs) so i want to get rid of that. My arms are still toned, but i dont see my delt as much as i would like to so. So i figure a 2-4 bodyfat percent drop would be ideal without losing muscle of course.
I still want to keep my main focus on promoting lean mass, but lose a bit of fat. Exercise is not much of a problem for me, i can design some killer workouts to cut up, but diet can be tweaked a little.
I have a VERY fast metabolism and intake about 3000-3500 calories daily. To reach my goals i dont think i would have to go on a hardcore cutting diet, just maybe someone can help me tweak?? and i would like to reach this goal within a coulple of months. And i know my diet isn't the best in the world if you would show it to hardcore competition bodybuilders, but that is not my interest. but i do eat pretty well. And this is just a sample of an average diet.
supplements: whey protein, usp lab jacked, and probably going to start ce2 hi def creatine/thermogenic.
1 scoop gold standard whey protein in skim milk
2 packs instant oatmeal in skim milk
1 gallon water thruout the day
nature valley granola bars, huge glop of peanut butter in a spoon
barbecue plate, 3/4 of a pound of chicken & or lean beef, very little sauce
big serving rice
1 serving beans
MIDDAY/ BEFORE WORKOUT
2 scoops usp labs jacked
1 serving nature valley nut clusters
1 hardboiled egg
2 scoops whey protein in skim milk
1 tsp peanut butter
fast acting carb (usually a banana, bowl of fruit or gatorade)
3 baked chicken quarters, little bit of barbecue sauce
1 big sweet potato
1.5 servings cottage cheese
- 03-01-2010, 02:38 AM
Here is what I would do.
1 scoop gold standard whey protein in water instead of skim milk
1 cup of rolled oats in water instead 2 packs instant oatmeal in skim milk
Swith the nature valley granola bars with almonds, walnuts or macademia nuts.
2 scoops whey protein, again in water instead skim milk
I would start with that and see how it works for you.
03-01-2010, 03:01 AM
03-13-2010, 03:36 AM
03-13-2010, 03:43 AM
Most BBQ sauces have the first ingredient as sugar. Best case scenario it will be the second. Also that nature valley w/e you're eating, check the sugar content on that as well.
I think the biggest killer to a cut is sugar intake and over consumption of carbs, at least that's what does it for me. I cut out all refined sugar, and keep carb intake to 20g or less per servering (I don't count fiber in that).
Usually that's about 1/2 cup beans, 2 slices ezekial bread, 3 oz sweet potatoes or 3 oz brown rice. Try to get that 3-4 a day.
03-13-2010, 10:07 PM
03-21-2010, 03:36 PM
03-21-2010, 03:54 PM
03-21-2010, 05:29 PM
03-21-2010, 08:45 PM
03-22-2010, 12:33 PM
03-23-2010, 12:23 AM
03-23-2010, 05:23 PM
I thought I was the only one who f'd with those nature valley granola bars. They're the easiest and cheapest thing for me to down for breakfast with some OJ.
As for their sugar content, the "oats & honey" and "brown sugar" ones are 12g, and the "peanut butter" ones are 11g.
good luck on your lean out diet. I may do one someday as well.
03-23-2010, 05:39 PM
03-23-2010, 07:16 PM
03-24-2010, 12:42 AM
03-24-2010, 12:39 PM
03-24-2010, 12:42 PM
03-24-2010, 03:30 PM
03-25-2010, 08:56 AM
03-25-2010, 01:55 PM
03-27-2010, 02:32 AM
i love red potatoes. i eat 2 a day by cutting them into fries and baking them.
For me, the action IS the juice.
03-29-2010, 12:46 AM
03-29-2010, 01:28 AM
03-29-2010, 03:41 PM
04-03-2010, 01:18 AM
im just curious how this diet is geared towards leaning out...seems like alot of carbs to me. i duno
04-03-2010, 01:46 AM
im going thru the exact same thing atm, as ive just come off my lil bulking phase. where in total i gained 12kg, but gettin married in 25days so ive got about that time to cut a few kilos as im holding the same type of weight around my abs,hips and lower back. so im doing very low/slow cardio as i dont want to start burning into my muscle building cal's and diet wise well im really just dropping out majority of carbs and keeping protein around the same as i was having during bulking.
04-03-2010, 04:09 PM
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