Having trouble "cut" diet plan

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    Having trouble "cut" diet plan


    I'm 34, 5' 11", 196 lbs. with roughly 16% BF and have been trying to "cut" over the last 8 weeks or so. I generally workout 3-4 times/week and do cardio 3-4 times/week. I've trolled through websites here and there trying to find my daily caloric intake requirements for cutting with little luck. My diet typically is a 40/40/20 carbs, protein, & healthy fats. I've never counted calories 'til AM offered the "Diet Tracker" and I usually take anywhere from 2500-3000 calories on a daily basis according to this tool.

    I'm told to take up to 1.5 gms of protein/lb. of body weight (to build/maintain muscle) which would equal approx. 300 gms. of protein. By the 40/40/20 rule, this would also mean 300 gms. of carbs and 67 gms of fat for a total of 3000 calories. I haven't found one site or formula saying that 3000 cal./day is a cutting diet. I'm pretty confused and any/all help would be appreciated.

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    Quote Originally Posted by tmilam View Post
    I'm 34, 5' 11", 196 lbs. with roughly 16% BF and have been trying to "cut" over the last 8 weeks or so. I generally workout 3-4 times/week and do cardio 3-4 times/week. I've trolled through websites here and there trying to find my daily caloric intake requirements for cutting with little luck. My diet typically is a 40/40/20 carbs, protein, & healthy fats. I've never counted calories 'til AM offered the "Diet Tracker" and I usually take anywhere from 2500-3000 calories on a daily basis according to this tool.

    I'm told to take up to 1.5 gms of protein/lb. of body weight (to build/maintain muscle) which would equal approx. 300 gms. of protein. By the 40/40/20 rule, this would also mean 300 gms. of carbs and 67 gms of fat for a total of 3000 calories. I haven't found one site or formula saying that 3000 cal./day is a cutting diet. I'm pretty confused and any/all help would be appreciated.

    those tools you speak of only give you a somewhat accurate place to start as far as total caloric intake. YOU need to determine your maintenance calories by trial and error, and then cut about 500 calories from your daily intake to loose somwhere around 1lb per week. I recommend you look into cycling your carbs so as not to be consistently depleting your body of calories thus causing a metabolic downregulation and total diet failure. I stick to medium/low days. For example I eat:

    1.5g protein/lb LBM, and 1.5g carbs/lb LBM with fats only coming from meats and supplements like EFAs and fish oils.--this is a training day.

    On no training days or HIIT days, I shift the balance to 2g protein/lb LBM and 1.0g carb/lb LBM also getting fats from the meats (chicken) and from supplements like EFAs omega 3's etc.

    its a simple concept and it lets calories fluctuate during the week, provides plenty of protein, and brings about a slow, steady fat loss, while helping to maintain/boost your metabolic rate.

    the # of carbs are always higher in my pre and post training meals, the rest of the day is constant, and I cut out carbs before bed.

    since I do not work out on one of the days; sunday or saturday (neither HIIT or weights) I typically drop carbs even lower maybe to .5g/lb LBM, and increase protein intake to make up for the loss. This will deplete glycogen....

    If I do this saturday, then I will either eat at my 'training day' level on sunday or further increase the carbs and drop the protein to allow for glycogen uptake.

    some argue (John Berardi is one) that its best to high carb on off days so as to cause glycogen supercomensation and provide fuel for the next days workout, but I havent tried this. I feel that eatign low-no carbs on a training day will just keep me from having energy for the gym.

    many people recommend the ketogenic diet, and although it may work for some, I just dont see it as healthy....i could be wrong. Also...its fair to take advice from people who look closer to what you 'want' to look like. I mean everyone is individual but its not too often you hear of pro's using ketogenic principles. (drugs aside)
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    Easiest thing for you to do is to stagger your carb consumption on your off days. For example, you have 3 "off" days, on 2 of them eat only half of your normal amount of carbs (which would be 150g based on your example) and on the other 1, double your carbs (600g). One thing your will want to do is t lower your protein on carb spike days by 50g or so.
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    Quote Originally Posted by Rodja View Post
    Easiest thing for you to do is to stagger your carb consumption on your off days. For example, you have 3 "off" days, on 2 of them eat only half of your normal amount of carbs (which would be 150g based on your example) and on the other 1, double your carbs (600g). One thing your will want to do is t lower your protein on carb spike days by 50g or so.

    R,

    that is basically what I do. Question for you though. Do you not recommend 'replacing-ish' the lack of carbs with protein? and rather just slightly increase protein intake?

    what is your opinion on dietary fat?
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    Quote Originally Posted by pudzian2 View Post
    R,

    that is basically what I do. Question for you though. Do you not recommend 'replacing-ish' the lack of carbs with protein? and rather just slightly increase protein intake?

    what is your opinion on dietary fat?
    A slight increase in fat is what I would recommend actually. That and extra veggies so you're not as hungry. I tend to have a rather large kcal deficit 2-3x/wk due to long training sessions and a lack of time to eat sufficient amount of kcals. However, to compensate (and avoid catabolism), I have 2 days where I eat tons of food to refill my glycogen and to stimulate a positive hormonal cascade. This has helped me to not only lose a good amount of fat, but also put on 5-6 lbs pf LBM since mid-November.
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    good stuff guys. thanks so much.
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    Quote Originally Posted by Rodja View Post
    A slight increase in fat is what I would recommend actually. That and extra veggies so you're not as hungry. I tend to have a rather large kcal deficit 2-3x/wk due to long training sessions and a lack of time to eat sufficient amount of kcals. However, to compensate (and avoid catabolism), I have 2 days where I eat tons of food to refill my glycogen and to stimulate a positive hormonal cascade. This has helped me to not only lose a good amount of fat, but also put on 5-6 lbs pf LBM since mid-November.

    sounds good, if you like, check out my new thread in the nutrition forum. your input would be appreciated.
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    I'm on Anabolic Pump and my appetite is insatiable. I seem to be hungry all the time. Would this affect my diet plan in any way? I also had another question--am I able to discount the grams of fiber from my carb count? Meaning if I could subtract those, would I be able to replace them with a complex/simple carb?
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    Quote Originally Posted by tmilam View Post
    I'm on Anabolic Pump and my appetite is insatiable. I seem to be hungry all the time. Would this affect my diet plan in any way?

    well obviously it may make it harder because of the increased hunger but other than that it should only help
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    Does anyone have any thoughts about my question about grams of fiber counting toward my calorie count?
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    Fiber doesn't count towards kcal intake.
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    I started a thread in the nutrition forum with my diet plan and a few questions. Hasnt drawn much attention but I want to ask a question here since a few bro's are chatting:

    Chris aceto recommends only counting protein that comes from complete sources (chicken, fish, steak, powders etc) and disregarding the amount coming from oats, rice etc etc when considering daily totals/intake? I have been doing so and it seems to be working alright. Anyone agree with this?
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    I think that makes sense if you are consuming those things in smaller quantities. If you are having a 600g carb day though, those cals might not be so insignificant if you are eating lots of rice, beans, etc.

    Note that many cultures combine rice and beans in a meal because their protein complements each other and creates complete protein, so in this case, it should certainly be counted.
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    Quote Originally Posted by lethaljd View Post
    I think that makes sense if you are consuming those things in smaller quantities. If you are having a 600g carb day though, those cals might not be so insignificant if you are eating lots of rice, beans, etc.

    Note that many cultures combine rice and beans in a meal because their protein complements each other and creates complete protein, so in this case, it should certainly be counted.

    yes I agree it is relatively circumstantial. but when aiming for equivalent amounts of carbohydrates (from individual sources--incomplete proteins) and protein per day, I will stick to counting only complete protein sources....all with some margin of flexibility
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    Quote Originally Posted by Rodja View Post
    Fiber doesn't count towards kcal intake.

    Thank you Rodja, that's what I was hoping to hear. Too many times, I've already hit my daily caloric intake while counting fiber as carb calories, and I'm starving after my bedtime shake. This is good to hear.
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    Quote Originally Posted by tmilam View Post
    Thank you Rodja, that's what I was hoping to hear. Too many times, I've already hit my daily caloric intake while counting fiber as carb calories, and I'm starving after my bedtime shake. This is good to hear.
    Try to shoot for ~30g of fiber a day. There are a myriad of benefits and it's also satiating. Vegetables do not have to be limited while cutting, either. Yes, they have some calories, but it is a very tiny amount in comparison to the amount of food you can eat.
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    Quote Originally Posted by Rodja View Post
    Try to shoot for ~30g of fiber a day. There are a myriad of benefits and it's also satiating. Vegetables do not have to be limited while cutting, either. Yes, they have some calories, but it is a very tiny amount in comparison to the amount of food you can eat.

    in a matter of speaking, many green fibrous veggies have a net caloric impact in the negatives. some veggies require more calories to process than they provide as energy....so they are in ones best interest when dieting IMO. its called the thermic effect of food
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    Quote Originally Posted by pudzian2 View Post
    in a matter of speaking, many green fibrous veggies have a net caloric impact in the negatives. some veggies require more calories to process than they provide as energy....so they are in ones best interest when dieting IMO. its called the thermic effect of food
    Ehh, that's kind of a nutrition myth, except for celery. Thermic effect of food occurs when you ingest any macronutrient, not just veggies, too.
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    Quote Originally Posted by Rodja View Post
    Ehh, that's kind of a nutrition myth, except for celery. Thermic effect of food occurs when you ingest any macronutrient, not just veggies, too.
    yea thats true. I was just referring to the 'negligible' calories in dark green veggies like brocolli. I suppose the same thing is relevant to drinking cold water vs water that is closer to body temp. ya know
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    Quote Originally Posted by pudzian2 View Post
    yea thats true. I was just referring to the 'negligible' calories in dark green veggies like brocolli. I suppose the same thing is relevant to drinking cold water vs water that is closer to body temp. ya know
    I don't even count the kcals in veggies towards my daily intake. If I eat 30g of extra carbs, but they're 90% from veggies, I really don't care.
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    Quote Originally Posted by Rodja View Post
    I don't even count the kcals in veggies towards my daily intake. If I eat 30g of extra carbs, but they're 90% from veggies, I really don't care.

    I tend to do the same. I generally count veggies like corn, carrots etc
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    Quote Originally Posted by pudzian2 View Post
    I tend to do the same. I generally count veggies like corn, carrots etc
    Corn's not a veggie; it's a grain.
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    Quote Originally Posted by Rodja View Post
    Corn's not a veggie; it's a grain.



    good call. shows how much I know about corn. Almost never eat it
  

  
 

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