[windwords7]

After seeing several low body fat pics as of late I have decied to cut. I started to cut a week ago and this morning I am down 5 pounds. Mostly water I'm sure but I'll take it. I have at least 5-10 pounds to go to really lean out. I am using no supplements this go around at all (other than vitamins and Omega 3). So far I have simply modified my diet somewhat (still working on that) and decreased the amounts that I have been eating. I am doing cardio 3-4 times a week for 25-30min.

Here is what I would greatly appreciate some help on. I have never taken the time to learn Keto so that's not currently an option. Can we get some bro's who are knowledable on cutting and/or who live at Low BF to post some basic outlines of their diet and some RECEIPES/FOOD AND DRINK IDEAS! I need some help just figuring out different things to consume at different times of the day when I am on the run as well as at home. It would be greatly appreciated.

WW7   

 

[windwords7]

Any other suggestions in general are always welcome as well! I have never had to cut before so this is new for me.

[DreamWeaver]

Here is a sample of my precontest diet.

Diet Protein Carbs Fat Calories

6am Potein Shake 2 scoops 50 0 0 200

8am Shake 25 0 0 100
1/2 cup Oatmeal 3 13 1 73

10am Chicken 2 breasts *** 100 0 11 499
Brocolli 1/2 spear 2 4 0.5 28.5
Cauliflower 1/2 cup 1 3 0 16
Green Beans 1/2 cup 1 4 0 20
I/2 Red pepper 0.5 2 0 10


12pm Tuna 30 0 0 120
Shake 25 0 0 100
Brocolli 1/2 spear 2 4 0.5 28.5
Cauliflower 1/2 cup 1 3 0 16
Green Beans 1/2 cup 1 4 0 20
I/2 Red pepper 0.5 2 0 10
Yam 3 40 0 172

2pm Tuna 30 0 0 120
Brocolli 1/2 spear 2 4 0.5 28.5
Cauliflower 1/2 cup 1 3 0 16
Green Beans 1/2 cup 1 4 0 20
I cup rice 3 40 0 172
I/2 Red pepper 0.5 2 0 10


4-6 pm Super shake 50 25 0 300


7pm Chicken 50 0 5.5 249.5
Cauliflower 2 cups 4 12 0 64
Green Beans 2 cups 4 20 0 96
I/2 Red pepper 0.5 2 0 10
Brocolli 2 spear2 8 16 2 114

9pm Nighttime Shake 30 0 0 120
7 grams l-glutamine 7 0 0 28
5 grams bcaa's 5 0 0 20



TOTALS 441 207 21 2781
PERCENT 63.43% 29.77% 6.80%

[Draven]

For shakes on a low cal diet I use:

1/2 teaspoon of Crystal Light (Any Flavour)
1 scoop of Vanilla whey
1 tablespoon of flax
12oz water
1 tsp of Glutamine

Taste great and gives a nice amout of protein and fat without any carbs.

[pudgy]

the only real structure to my diet is i eat only 2000 calories a day , 70-15-15 . i have lost 80+ pounds this way, you burn alot because of all the protein, its harder to digest so it takes more calories. i eat 6-7 small meals a day so my sugar stays level and im never hungry, it even gets to be a pain to eat. good luck bro.

[DreamWeaver]

Well the theory behind the precontest is a) increase protein intake to stave off catabolism b) replace starchy carbs with fibrous ones too keep calorie uptake high enough so you don't lose muscle and you lose fat due to the fact fibrous carbs are very, very low glycemic.

[windwords7]

Thanks for the replies fellas. I will be exp. with some different things for a little while based on your feedback.

[DreamWeaver]

NP, Just remember I'm an endo so my fat intake has to be very low at this time. You may not be in the same situation.

[Biggs]

check dez's recipe thread too if you haven't seen it WW, it's updated often, going to make some more additions soon myself

http://www.anabolicminds.com/forum/s...&threadid=2527

woo, its a sticky now

[windwords7]

Yeah I have been, there seems like some good stuff there for cutting.

[SCORPIO]

Diet is the biggest part of cutting....I don't know how clean you eat year-round but a few adjustments as mentioned above will definitely help. Leaner meats.....less processed foods/junk foods/sodas.....less enriched white flour products...more fiberous veggies...the greener the veggie the more vit/min content......and of course decrease the amount of cal intake.

Keto works well and is not to hard to follow once you get all the facts....read up on it for next time....it really sheds the fat off. Sounds like your plan is already working. Good luck!