js330729
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This is my first post, so I will include as much information as possible for this critique, but I am looking for feedback on helping me achieve my cutting goals. I appreciate any information/critique offered and will try to respond as best as possible to any questions.
I am 26 years old, 6'1'', 220 +/- pounds, I believe 15-17% body fat?? (have never had this measurement taken, shame on me, but look to have it taken soon)
Goal:
To see more definition overall, but specifically around my abdominals, obliques, chest, by cutting fat but still maintaining as much size as possible.
Current Status/Eating Habits/Sleep Habits:
Just coming off of a maintenance/bulk diet and looking to clean things up per my diet below. I generally eat pretty clean to begin with, mainly whole foods, nothing processed, but do have the occasional cheat day or two on weekends. Looking to eliminate this during my cut. I target 8-9 hours of sleep a night.
Typical Workout Schedule:
Nightly between 5:30 - 8 p.m., usually spend about 2 - 2 1/2 hours lifting, cardio, and some abdominal work and stretching.
Typical Splits Schedule:
Monday - Legs, 30 minutes low intensity cardio (highest incline treadmill carrying 12 kg kettle bells 5 minutes on, 1 minute off), abs
Tuesday - Chest and Biceps, 20 minutes of cardio (stairmaster)
Wednesday - Back, 30 minutes of cardio (1 minutes on 1 minute off high intensity sprints, 10-20 minute walk on high incline), abs
Thursday - Shoulders and Triceps, 30 minutes of cardio (stairmaster, or misc.)
Friday - Typically day off
Saturday - Total body (moderate intensity), abs
Sunday - Cardio only - outdoor running (4-5 miles)
Lifting Style:
I typically lift for strength, heavy weights, 8-12 reps for most exercises with occasional burnout sets. I look to lift typically to fatigue, but do not push to overtraining limits, but do like to exhaust my body prior to leaving the gym.
Supplements:
Multi/Joint Support - Orange Triad (6x a day), just switched from Animal Pak (1x a day)
On Fish Oil Caps - 4 caps a day
Kre-Alkalyn - 4 caps a day
PMD Pump Fuel Insanity - 1 scoop pre-workout
Scivation Xtend - 1 scoop pre-workout
OnWhey - 4 scoops daily
Casein - 1 scoop pre-bed
Phosphatidylserine - 1 300 mg cap prior to bed
Diet:
Below is a typical daily diet and I maintain this pretty tightly -- I will often substitute various proteins for meal 3 and meal 6 (tilapia/salmon/tuna, 90/10 lean ground beef, ground turkey). Breakfast may vary also, but I always try to hit similar calorie and macro requirements. I have a typical cheat day on the weekend, typically Saturday where I eat outside of the diet.
I am 26 years old, 6'1'', 220 +/- pounds, I believe 15-17% body fat?? (have never had this measurement taken, shame on me, but look to have it taken soon)
Goal:
To see more definition overall, but specifically around my abdominals, obliques, chest, by cutting fat but still maintaining as much size as possible.
Current Status/Eating Habits/Sleep Habits:
Just coming off of a maintenance/bulk diet and looking to clean things up per my diet below. I generally eat pretty clean to begin with, mainly whole foods, nothing processed, but do have the occasional cheat day or two on weekends. Looking to eliminate this during my cut. I target 8-9 hours of sleep a night.
Typical Workout Schedule:
Nightly between 5:30 - 8 p.m., usually spend about 2 - 2 1/2 hours lifting, cardio, and some abdominal work and stretching.
Typical Splits Schedule:
Monday - Legs, 30 minutes low intensity cardio (highest incline treadmill carrying 12 kg kettle bells 5 minutes on, 1 minute off), abs
Tuesday - Chest and Biceps, 20 minutes of cardio (stairmaster)
Wednesday - Back, 30 minutes of cardio (1 minutes on 1 minute off high intensity sprints, 10-20 minute walk on high incline), abs
Thursday - Shoulders and Triceps, 30 minutes of cardio (stairmaster, or misc.)
Friday - Typically day off
Saturday - Total body (moderate intensity), abs
Sunday - Cardio only - outdoor running (4-5 miles)
Lifting Style:
I typically lift for strength, heavy weights, 8-12 reps for most exercises with occasional burnout sets. I look to lift typically to fatigue, but do not push to overtraining limits, but do like to exhaust my body prior to leaving the gym.
Supplements:
Multi/Joint Support - Orange Triad (6x a day), just switched from Animal Pak (1x a day)
On Fish Oil Caps - 4 caps a day
Kre-Alkalyn - 4 caps a day
PMD Pump Fuel Insanity - 1 scoop pre-workout
Scivation Xtend - 1 scoop pre-workout
OnWhey - 4 scoops daily
Casein - 1 scoop pre-bed
Phosphatidylserine - 1 300 mg cap prior to bed
Diet:
Below is a typical daily diet and I maintain this pretty tightly -- I will often substitute various proteins for meal 3 and meal 6 (tilapia/salmon/tuna, 90/10 lean ground beef, ground turkey). Breakfast may vary also, but I always try to hit similar calorie and macro requirements. I have a typical cheat day on the weekend, typically Saturday where I eat outside of the diet.
| Meal | Quantity | Food | Calories | Protein (g) | Carbs (g) | Fats (g) |
| 1 | 1 cup | Orange Juice | 100 | 2 | 26 | 0 |
| 1 | 1 cup | Egg Whites | 120 | 26 | 2 | 0 |
| 1 | 1/2 cup | Oatmeal | 150 | 5 | 27 | 2.5 |
| 1 | 2 scoops | OnWhey | 300 | 50 | 10 | 6 |
| 2 | 1 piece | Ekekial Bread | 80 | 4 | 15 | 0.5 |
| 2 | 2 tbsp | All Natural Peanut Butter | 180 | 9 | 7 | 14 |
| 3 | 6 oz. | Chicken Breast | 240 | 48 | 0 | 3 |
| 3 | 1/4 cup | Quinoa | 160 | 6 | 30 | 2.5 |
| 3 | 6 oz. | Broccoli | 60 | 4 | 12 | 0.7 |
| Pre-workout | 1 medium | Apple | 116 | 0 | 30 | 0 |
| Pre-workout | 1 medium | Banana | 105 | 1 | 27 | 0 |
| Post Workout | 2 scoops | OnWhey | 300 | 50 | 10 | 6 |
| 6 | 6 oz. | Chicken Breast | 240 | 48 | 0 | 3 |
| 6 | 1/2 cup | Brown Rice | 120 | 2 | 28 | 0.5 |
| 6 | 6 oz. | Broccoli | 60 | 4 | 12 | 0.7 |
| Pre-bed | 1 scoop | Casein Shake | 150 | 25 | 5 | 3 |
| Oils/Cooking Fats | ||||||
| 3 tbs. | Olive Oil | 360 | 0 | 0 | 42 | |
| 4 Pills | Fish Oil | 40 | 0 | 0 | 3 | |
| Total | 2881 | 284 | 241 | 87.4 | ||
| % | 46% | 39% | 14% |
