Cutting diet/Routine Critique - AnabolicMinds.com

Cutting diet/Routine Critique

  1. hornedsaviour's Avatar
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    Cutting diet/Routine Critique


    Hey there, looking to perfect my diet and get opinions on my routine.

    Stats go as:
    Male
    21 years old
    6ft 1in, 243.5lbs, 26% body fat, 179LBM, 65lb fat
    Weight mainly in stomache region, lightly on legs, unusually lean everywhere else.
    Goals are to drop to about 200-215lbs, and begin a clean bulk
    Been half ass training for the last year, looking to get serious about it.
    Following diet and routine started today.

    Routine:
    1.Barbell Squats, 5 sets 5 reps each set
    2.Bench Press, 5 sets 5 reps each set
    3.Deadlifts, 5 sets 5 reps each set
    4.Overhead Press, 5 sets 5 reps each set
    5.Pendlay Rows, 5 sets 5 reps each set

    Starting out with a simple, TBW, short rest between sets(20 seconds).
    Weight Training is every other day, ie Mon, Wed, Fri, Sun, Tue, ect

    Cardio is done 2x on non workout days, AM(MIT steady state,30 min) and PM(HIIT, 30 min), and once on workout days, AM, MIT Steady State(30min). Attempting to arrange cardio 2 hours after eating(PM), and AM is fasted. I know fasted is considered sub-optimal by many, but for my schedule(which varys wildly) it works out best. Taking a day off everything once a week.

    Supplementation:
    Multivitamin

    27G Fish Oil(one G per body fat percentage)

    EC Y/A stack, 3x daily.
    - ECY (30mg, 200mg, 12mg)AM Fasted
    - ECA(30mg, 200mg, 81mg)Mid day
    - ECY(30mg, 200mg, 12mg)PM 2hr after food

    Set up like this to avoid blunting the Yohimbines effectiveness.

    Diet:
    I used the Katch Mcardle formula to determine my BMR.
    Sedentary activity(FT Sales Associate at local electronics store, usually consistent clientele' so I manage to keep walking around most of the shift, a few hours standing/reading. When not working, running errands or lounging)

    BMR + Sedentary is 2552.
    I estimate on workout days, my weightlifting session burns around 300 kcal, cardio about 300kcal. Non Workout days, 300Kcal AM Fasted, 300-500 HIIT PM.
    So with 500kcal diet deficit + 600-800kcal training/cardio deficit, daily calories range between 2152-2352.

    P/C/F ratio im aiming for is 45/35/20. Considering where my weight is concentrated(more endomorph, light mesomorph, and moderately difficulty in losing weight, I think a lower carb approach is more appropriate, and Im considering a CKD or ketogenic approach if this diet doesn't seem to make a difference.

    Breads are whole wheat, nothing enriched, ect.
    Blends are various vegetable blends, mostly onions, peppers, ect
    Each is one serving unless specified ie. x4
    Light MW/Sour Cream per serving only has 20cal, salsa even less.
    Last Carb meal is 7pm.


    7:00 Wakeup ECY

    7:30 Cardio

    Breakfast9:
    Chicken x2
    Sweet Potato x.5
    Broccoli
    2 tbsp salsa
    9G Omega/CLA

    11:00 ECA

    Snack11:
    Tuna
    Light Miracle Whip
    Bread x 2

    lunch1:
    Chicken x 2
    Bread x 2
    Light Sour Cream/Miracle Whip
    9G Omega/CLA

    Midday Shake3: GNC wheybolic extreme 60 (half serving)

    3:30 Cardio ECY

    Dinner5:
    Tuna
    Miracle Whip
    Bread x 2

    Snack7:
    Chicken x2
    Corn
    Southwest Blend
    9G Omega/CLA

    Snack9:
    Chicken
    Egg White x 4
    Southwest Blend
    2 tbsp salsa

    11pm Bedtime
    Casein Shake


    I know there are some obvious flaws with the diet, and thats what I feel I especially need help fine tuning.
    - I know corn is sub-optimal because its borderline considered a starchy veg. Wondering what I could substitute that would work with the meal, as its an excellent carb source.
    -Yes, 3 sandwhiches in a row gets old, really fast. Again, any ideas to replace perhaps a tuna sandwhich would be greatly appreciated.
    - I know carbs should be cut probably by 5PM at least, but what complex carbs could I add to the other meals to compensate? What veg could I add to the last two to keep the carbs low/fibrous?
    -Budget is, unfortunately, an issue, and ive only 180-200 to expend towards my diet, not including the shakes.

    So far, this is the training/diet ive come up with, and decided to see how the results were at the end of march. I figured before I embarked on it, I could get some feedback and patch up any weak spots to ensure optimal performance.

    Thank you for your feedback.

  2. Bnatural's Avatar
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    bump for later read, sorry, short on time
    Athletic Xtreme Marketing Manager
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  3. thenomad's Avatar
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    MORE MORE MORE BROCCOLI!!!! And asperagus. And i can't really understand the schedule, but you should be taking your ECY/A stack approx. 30 minutes prior to a LOW carb meal. When i stack ECY, i don't touch aspirin and i have about 5g Carbs max in the following meal, and i am losing about a pound every two days. Good Luck Buddy!

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  4. SmallTownIron's Avatar
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    Quote Originally Posted by hornedsaviour View Post
    Routine:
    1.Barbell Squats, 5 sets 5 reps each set
    2.Bench Press, 5 sets 5 reps each set
    3.Deadlifts, 5 sets 5 reps each set
    4.Overhead Press, 5 sets 5 reps each set
    5.Pendlay Rows, 5 sets 5 reps each set

    I would increase the reps and take more than 20 second between sets but less than 90 seconds to prevent an injury from occuring

    Starting out with a simple, TBW, short rest between sets(20 seconds).
    Weight Training is every other day, ie Mon, Wed, Fri, Sun, Tue, ect

    Cardio is done 2x on non workout days, AM(MIT steady state,30 min) and PM(HIIT, 30 min), and once on workout days, AM, MIT Steady State(30min). Attempting to arrange cardio 2 hours after eating(PM), and AM is fasted. I know fasted is considered sub-optimal by many, but for my schedule(which varys wildly) it works out best. Taking a day off everything once a week.

    Only two days of cardio, two 30 ming sessions? I would switch to 4 days a week for 30 min in the AM moderate intensity

    7:30 Cardio

    Breakfast9:
    Chicken x2
    Sweet Potato x.5
    Broccoli
    2 tbsp salsa
    9G Omega/CLA

    11:00 ECA

    Snack11:
    Tuna
    Light Miracle Whip
    Bread x 2

    lunch1:
    Chicken x 2
    Bread x 2
    Light Sour Cream/Miracle Whip
    9G Omega/CLA

    Midday Shake3: GNC wheybolic extreme 60 (half serving)

    3:30 Cardio ECY

    Dinner5:
    Tuna
    Miracle Whip
    Bread x 2

    Snack7:
    Chicken x2
    Corn
    Southwest Blend
    9G Omega/CLA

    Snack9:
    Chicken
    Egg White x 4
    Southwest Blend
    2 tbsp salsa

    11pm Bedtime
    Casein Shake

    Cut out the miracle whip man.
    What is southwest blend? Cut it out..lol
    Add 15 gm fats to night shake
    Cut out salsa and some broccoli and greens


    - I know corn is sub-optimal because its borderline considered a starchy veg. Wondering what I could substitute that would work with the meal, as its an excellent carb source.
    Corn is not a good carb source.

    -Yes, 3 sandwhiches in a row gets old, really fast. Again, any ideas to replace perhaps a tuna sandwhich would be greatly appreciated.
    Try rice, oats, fruit

    - I know carbs should be cut probably by 5PM at least, but what complex carbs could I add to the other meals to compensate? What veg could I add to the last two to keep the carbs low/fibrous?
    Carbs have NO set time to be cut off, it varies on the person.
    Oats, rice, whole wheat products, fruits, broccoli, cucumbers, asparagus, green beans


    -Budget is, unfortunately, an issue, and ive only 180-200 to expend towards my diet, not including the shakes.
    chicken, eggs, tuna, rice, oats, sweet potatoes, broccoli, almonds, walnuts, EVOO
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  5. hornedsaviour's Avatar
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    2x cardio is daily on days I dont weightlift, lol. I do cardio 6 days a week with one day off, moderate intensity in the AM and if its a non weight training day, I do a PM session of HIIT also.

    Southwest blend, or any of the blends, are frozen vegetable mixes. Like onions, green/red bell peppers, brocolli, mushrooms, ect. Again, im kinda broke, so I buy pre-mixed frozen veggies.

    The miracle whip is like 20 cal, since its such a light amount and makes the tuna edible(not a fish person...ech.), I fig it was pretty negligible.

    Why the fat in a night shake? Id think id more readily absorb it as just fat instead of as a reg meal. I could move some of the fat supps to the last meal.

    Ive read quite a few articles recently stating that even on a cut, you should lift heavy. Thats why I was following a 5x5 protocol. Note taken on the low rest time. So would you say 8 reps 5 sets, perhaps a 45 sec rest?

    On the ECY/A, that means Im alternating between aspirin and Yohimbine. Im not taking both at once. Hmm, interesting to note though, I thought any type of meal would blunt the effectiveness of Yohimbine on lipolysis. Thats why I was taking it twice, once in the morning fasted and once with a protein shake(since its a primarily small meal)
  6. SmallTownIron's Avatar
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    So why ask for suggestions?
  7. hornedsaviour's Avatar
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    Im not saying the suggestions are wrong or unwanted, in fact thats why I'm here. Im just asking/questioning why you favor the recommendations you've given. Any intelligent person asks questions instead of just listening, lol.
  8. GnastyMcNasty's Avatar
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    Hey bro where did you read to take 1 gram of fish oil per % body fat? What's it supposed to do? What's the science behind it
  9. Bnatural's Avatar
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    Quote Originally Posted by GnastyMcNasty View Post
    Hey bro where did you read to take 1 gram of fish oil per % body fat? What's it supposed to do? What's the science behind it
    Thats interesting, I missed that. That provides very little logic, basing something off of a fluctuating number like bf, esp since a 150 and 250lb person could both be at 5% bf, and they'd both be using the same dose.
    Athletic Xtreme Marketing Manager
    Athletic Xtreme at The Planet!
    Email Inquiries: Brandon@AthleticX.net
  

  
 

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