Cutting and shaping

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    Hey everyone. My name is Nathan. About 3 years ago I started to get serious about lifting and bodybuilding. I have been cutting for about a month and lost 10 lbs, but I'm still not getting the results I want. If there is anyone that is willing to help me out with some quality info that would be awesome. I just need some tips on cutting weight, abs, and how to become more vascular looking? Thanks. I am 24 years old. I weigh 190 lbs at 5'11". I train 5 or 6 days a week. Mon- chest and 35-45 mins cardio. Tues- back with 35-45 min cardio. Wed- just abs and 35-45 min cardio, cause I lift a lot at work that day. Thurs- shoulders and trap with the 35-45 min cardio session. Friday- legs (quads, hams, and calves) and 35-45 min cardio. Sat- bis and tris with 35-45 min cardio. It will change up some depending on my work schedule. I have been eating pretty healthy and lean. But sometimes I will slip and eat bad (maybe like once a week I will have fast food). But for the most part my meals will consist of, meal1- 2 packets of instant brown sugar oatmeal and a protein shake. Meal2- boiled chicken breast (6oz) with 1 cup steamed mixed veggies. Meal3- 1 cup mixed fruit and a banana. Meal4- boiled chicken breast (6oz) with 1 cup steamed mixed veggies. Meal5- is whatever I'm eating for dinner at my house, which will usually be like a veggie, protein, salad, glass of milk, and just a small amount of carbs. Meal6- just a protein shake after the gym, since I usually hit the gym later in the day. I try and keep my workouts intense and lift as heavy as possible. Cardio consist of treadmill or stair stepper in my target heart rate zone. So I'm just looking to keep my strength and get as ripped as possible. I want to be able to see all my abs and become more vascular. So basically look like the bodybuilders do when they step on stage.

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    I am 24 years old. I weigh 190 lbs at 5'11". I train 5 or 6 days a week. Mon- chest and 35-45 mins cardio. Tues- back with 35-45 min cardio. Wed- just abs and 35-45 min cardio, cause I lift a lot at work that day. Thurs- shoulders and trap with the 35-45 min cardio session. Friday- legs (quads, hams, and calves) and 35-45 min cardio. Sat- bis and tris with 35-45 min cardio. It will change up some depending on my work schedule. I have been eating pretty healthy and lean. But sometimes I will slip and eat bad (maybe like once a week I will have fast food). But for the most part my meals will consist of, meal1- 2 packets of instant brown sugar oatmeal and a protein shake. Meal2- boiled chicken breast (6oz) with 1 cup steamed mixed veggies. Meal3- 1 cup mixed fruit and a banana. Meal4- boiled chicken breast (6oz) with 1 cup steamed mixed veggies. Meal5- is whatever I'm eating for dinner at my house, which will usually be like a veggie, protein, salad, glass of milk, and just a small amount of carbs. Meal6- just a protein shake after the gym, since I usually hit the gym later in the day. I try and keep my workouts intense and lift as heavy as possible. Cardio consist of treadmill or stair stepper in my target heart rate zone. So I'm just looking to keep my strength and get as ripped as possible. I want to be able to see all my abs and become more vascular. So basically look like the bodybuilders do when they step on stage.
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    First off, the way a bodybuilder looks on stage is not acheivable for long periods of time and is quite deathly for the normal person. SO a goal change needs to be made. Also, there is no cheating on a diet pre contest, you are perfect, in both training, water intake, and food.

    Next, your diet needs some work, although it's [retty healthy, it does not stimulate fat loss. You have a heavy carb brakfast with 25 g of protein. Up the protein if your doing 50g of carbs do 50 g of protein. Meal 2 is ok, Meal 3 is all carbs and sugar not good for weight loss and you are not working out right away. Change this meal out for a protein packed meal with complex carbs. If you want the fruit look at post workout with a shake or breakfast and decrease oatmeal.

    Complex carbs should be the majority of your carbs, eat them early in the day, and play with them to see what your body responds to. You dont want to be so low you are in ketosis or so high you are not utilizing the carbs.
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    Thanks a lot man. I will change my diet up and see what happens
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    Do u think it would be better to cut out the carbs all together after breakfast?
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    Quote Originally Posted by hockeydude
    Do u think it would be better to cut out the carbs all together after breakfast?
    I would advise against this. However, I would recommend trying to only eat the carbs with breakfast and post workout (the times your body is in most need and primed For proper absorption) also, try changing your oatmeal source from packets (I'm assuming this means flavored) to original/old fashioned. The reason for this is a decrease in the sugar/fat. Try to stick to 1/2 cup with breakfast and 1/2 cup post workout. That should help kick start your fat loss! If you are feeling sluggish or bad after about a week of that then you will know you need to adjust the timing or amount you are in taking.

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    Quote Originally Posted by 02sixxer
    First off, the way a bodybuilder looks on stage is not acheivable for long periods of time and is quite deathly for the normal person. SO a goal change needs to be made. Also, there is no cheating on a diet pre contest, you are perfect, in both training, water intake, and food.

    Next, your diet needs some work, although it's [retty healthy, it does not stimulate fat loss. You have a heavy carb brakfast with 25 g of protein. Up the protein if your doing 50g of carbs do 50 g of protein. Meal 2 is ok, Meal 3 is all carbs and sugar not good for weight loss and you are not working out right away. Change this meal out for a protein packed meal with complex carbs. If you want the fruit look at post workout with a shake or breakfast and decrease oatmeal.

    Complex carbs should be the majority of your carbs, eat them early in the day, and play with them to see what your body responds to. You dont want to be so low you are in ketosis or so high you are not utilizing the carbs.
    Agreed. The 3% bf look is definitely not an ideal or healthy goal to maintain (been between 3-5% for 3 months now and 5 straight shows). Trust me it hurts lol.

    As sixxer said. Meal 3 has to be altered. Try switching out the fruit and replacing it with a protein source and a green vegetable!

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    Quote Originally Posted by 02sixxer View Post
    First off, the way a bodybuilder looks on stage is not acheivable for long periods of time and is quite deathly for the normal person. SO a goal change needs to be made. Also, there is no cheating on a diet pre contest, you are perfect, in both training, water intake, and food.

    Next, your diet needs some work, although it's [retty healthy, it does not stimulate fat loss. You have a heavy carb brakfast with 25 g of protein. Up the protein if your doing 50g of carbs do 50 g of protein. Meal 2 is ok, Meal 3 is all carbs and sugar not good for weight loss and you are not working out right away. Change this meal out for a protein packed meal with complex carbs. If you want the fruit look at post workout with a shake or breakfast and decrease oatmeal.

    Complex carbs should be the majority of your carbs, eat them early in the day, and play with them to see what your body responds to. You dont want to be so low you are in ketosis or so high you are not utilizing the carbs.


    Sorry to hijack your thread hockeydude, but I have a question about 02sixxer's above highlighted statement....
    This is probably a dumb question but should you always try and match your protein and carb amounts while eating the two together??
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    Quote Originally Posted by Miss Q View Post
    Sorry to hijack your thread hockeydude, but I have a question about 02sixxer's above highlighted statement....
    This is probably a dumb question but should you always try and match your protein and carb amounts while eating the two together??
    Everyone is different in this aspect. It really depends on what your goals are and your personal sensitivity to carbs. For example, i never really go above 30g cardio at a time because it doesnt sit well with me and makes me uncomfortable. however, there are times when I will consume those 30gs with 40-60g of protein. The only rule i stick to religiously in regards to macros is never mixing fat and carbs in a the same meal!
    Dave Kantrowitz - NPC National Level Physique Competitor
    Athletic Xtreme Sponsored Athlete/Supplement Specialist
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    Quote Originally Posted by DKPhysiqueAX View Post
    Everyone is different in this aspect. It really depends on what your goals are and your personal sensitivity to carbs. For example, i never really go above 30g cardio at a time because it doesnt sit well with me and makes me uncomfortable. however, there are times when I will consume those 30gs with 40-60g of protein. The only rule i stick to religiously in regards to macros is never mixing fat and carbs in a the same meal!

    That makes sense, thank you. I recently upped my carbs to around 100 grams per day and like you eat approx 30 grams per meal. I always incorporate protein w/ carbs and am constantly drinking shakes, so I'm guessing I'm okay in that aspect. I'm am trying to lean out and retain/add muscle. So far I think it's working but saw that post and was just curious....

    Thank ya!!
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    Quote Originally Posted by DKPhysiqueAX View Post
    Everyone is different in this aspect. It really depends on what your goals are and your personal sensitivity to carbs. For example, i never really go above 30g cardio at a time because it doesnt sit well with me and makes me uncomfortable. however, there are times when I will consume those 30gs with 40-60g of protein. The only rule i stick to religiously in regards to macros is never mixing fat and carbs in a the same meal!
    Very True, I agree to this.

    Actually the entire answer is textbook. I consume 50g carbs, but Iam 6'2" 212lbs 7%BF, my body has a decent amount of lean mass that needs to be fueled. I am also active, both at work and home. I dont ever want to lose muscle so I feed it. But when I cut I may take 200g carbs a day and eat carbs with 4 meals (50g per meal) and eat 2 meals without carbs. I also structure my higher carb days around my leg (300g Carbs)and back (250g) workouts because of the muscle size and intensity it takes to work them.
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    Quote Originally Posted by 02sixxer View Post
    Very True, I agree to this.

    Actually the entire answer is textbook. I consume 50g carbs, but Iam 6'2" 212lbs 7%BF, my body has a decent amount of lean mass that needs to be fueled. I am also active, both at work and home. I dont ever want to lose muscle so I feed it. But when I cut I may take 200g carbs a day and eat carbs with 4 meals (50g per meal) and eat 2 meals without carbs. I also structure my higher carb days around my leg (300g Carbs)and back (250g) workouts because of the muscle size and intensity it takes to work them.


    Yes, different way's to eat for everyone and I realize that what works for one person doesn't always work for the next person, but am always so curious about other ppl's diet!!! Or maybe just nosy!!


    "The only rule i stick to religiously in regards to macros is never mixing fat and carbs in a the same meal!"

    I do the same
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