my 9 week or so cut

[dommer]

ok so a little competition we are doing at work has motivated me to finally take cutting seriously. 15 people are doing the competition ($50 a person to enter $750 to the winner at the end of the 9 weeks)

we are determining the winer by who ever lost the highest percentage of there starting BF percentage example: start at 20%BF end at 10%bf=50%bf loss

Tuesday the 1st i weighed in at 200.6lbs at 24.9%BF (i know its high)

my plan is to keep lifting like normal 5-6 days a week and run for 30-35mins a day everday

diet is going to be for the most part chciken, veggies, brown rice, and whole wheat pasta

july 7th i weighed in at 202lbs 23.0% BF so over those 6 days i lost a total of 1.9%BF i thought that was a pretty good ammount of loss and i had a rather large dinner the night before so im thinking that that is also effecting my weight/fat read out from the scale

dinner last night was steak, pirogies, mushroom&garlic, corn and salad

im also drinking nothing but water, green tea, fat free milk, and the ocasional sugar free red bull/monster

a typical day for me diet wise looks like this
breakfast around 6am-630am: bowl of crispix or rasin bran and a glass of grapefruit juice

snack on nuts yogurt or a protien bar around 8:30-9am at work

eat lunch at 11:30 usually chicken of some type usually with a salad

2:30ish snack on more nuts

4:30 protien shake (hit the gym around 6:30-7pm)

then dinner most of the time either tuna or chicken with some veggies and sometimes rice or pasta

desert usually go with a fat free yogurt or nothing at all


any tips you guys can give me i think the diet looks fairly good and im think im taking in enough calories the only time i feel a little burnt out is when leaveing the gym after running and lifting but i bounce back and feel pretty good by the time i get home (about a 10min drive)

my main motivator in this is winning the money but im going to try and maintain this even after the competition is over and im $750 richer

btw after 3 weeks im in the lead as far as fat loss goes and i felt a lot better about my 23%BF after seeing one girl weigh in at 255lbs at 46.6%BF she started at 46%BF

im going tot try to keep this updated daily or at least frequently during the week today ill post up my actual food intake for today


just wanted to track this here since i already use the diet tracker to count my cals and see what areas im lacking in (how i determine whats for dinner)

week 1: 200.6lbs 24.9%bf took first place
week 2: 202.0lbs 23.0%bf held on to first place (i believe this was influenced by a large Sunday dinner since on friday i weighed my self on the same scale at 197lbs 22.3%bf and that was wearing jeans instead of dress pants so they were significantly heavier no more of them)
week 3:195lbs 21.5% bf still in first place
week 4:
week 5:
week 6:
week 7:
week 8:
week 9:

[Timmo]

I would swap out that pasta for sweet potatoe at some point, if not now. Whole wheat pasta is very calorie dense, which is good if your on a bulk, but when cutting I find unrefined carbs to be much better. I also noticed your not eating any protein at breakfast? just cereal and juice, which combined together is giving you 80-100g of carbs and no protein. I would ditch that juice and replace it with some eggs (1 whole 5 whites) or a whey shake, or maybe some ground turkey. I would also move your protein shake to immediately post workout, and eat a solid high protein, moderate carb meal at 4:30. It may appear that your eating enough calories but if you add up all that your taking in up there its not much, and fairly low in protein.

[dommer]

i simply do not have time for eggs in the morning. i already wake up at 5:30 just to eat some cereal and get to work by 7 (work is almost 1 hour away for me). i usually grab the protein bar around 8:30 when im fully awake and having my morning coffee

i dont do a shake after the gym because i go directly home and eat only about a 10min gap between gym and home. dinner then cooks while im in the shower. or i mix up some goo tasting tuna as soon as i get out of the shower.

about eating before the gym my body doesnt like food in it when i go to the gym so a meal here is out of the question pregym thats why i do a protein shake there with 2 scoops of whey in it

when i entered a couple of my days into the diet racker here the macros seemed to be pretty good and i usually eat little3 to no carbs at night (only really eat my pasta on the weekends when i work out in the morning/early after noon)

[Chub]

i simply do not have time for eggs in the morning.

If you have a blender chuck in 4 eggs and mix it with some fruit juice, shouldn't take too long to make up. Also if your really short for time just chuck them into a pint glass and shotgun them like Balboa:bb3:

[Condition1]

Boil the eggs the night before. I also like Quaker instant oatmeal "weight control" It's got 7g protein, 29g carbs, 3g fat, 6g fiber, 1g sugar. It's not as satisfying as cereal, but not as sugary (keep in mind 1 cup of milk is 12-14g sugar, double that in a bowl.

Here's an example of what I go for:

4 boiled egg whites, 1pk weight control oatmeal, 1 scoop protein (23g). I added the protein when I ditched the milk (sugar)

Protein: 43g, Sugar: 2.5g. Total carbs: 32g. Fat: 5g.

The oatmeal helps control cravings later on during the day, so I like to start off my day with the carbs and shy away through out the day.

[Condition1]

If you have a blender chuck in 4 eggs and mix it with some fruit juice, shouldn't take too long to make up. Also if your really short for time just chuck them into a pint glass and shotgun them like Balboa:bb3:

LOL at Balboa style. Be wary of the juice you are drinking OP, grapefruit is good i'm sure, but if it's artificial check the sugar content.

SUGAR is the ENEMY! Be wary of the sugar in your protein bar as well. I remember Palumbo once saying that bread has no place in a BBing diet, not even (refined) wheat. Something to consider.

[Timmo]

You can also microwave scrambled eggs, takes like 2 minutes. When you put that all into the tracker what were the macros and cals?

[dommer]

If you have a blender chuck in 4 eggs and mix it with some fruit juice, shouldn't take too long to make up. Also if your really short for time just chuck them into a pint glass and shotgun them like Balboa:bb3:

i dont think i could stomach raw eggs hell i gag when i get that egg snot on my cooked egg

Boil the eggs the night before. I also like Quaker instant oatmeal "weight control" It's got 7g protein, 29g carbs, 3g fat, 6g fiber, 1g sugar. It's not as satisfying as cereal, but not as sugary (keep in mind 1 cup of milk is 12-14g sugar, double that in a bowl.

Here's an example of what I go for:

4 boiled egg whites, 1pk weight control oatmeal, 1 scoop protein (23g). I added the protein when I ditched the milk (sugar)

Protein: 43g, Sugar: 2.5g. Total carbs: 32g. Fat: 5g.

The oatmeal helps control cravings later on during the day, so I like to start off my day with the carbs and shy away through out the day.

how the hell do you guys eat all that in the morning and not fall rite back to sleep

btw i only use 1 cup of nonfat milk in my cereal

yes im aware that you can microwave them pretty quickly but also take into account that you then have to sit down to eat them after they cool off a bit

thanks for all the suggestions guys ill put all my meals for today into the tracker and post up the macros on it

any of you have any advice as to what lifts i could use to target shoulders more ony issue is i have had shoulder surgery and only have about 75% of my motion back the other 25% is gone for ever due to the nature of my injury

[EasyEJL]

if eggs wont work for breakfast, do a protein shake, or even mix the protein in your oatmeal. also clip out the pirogies

The thing is even if your total for the day macro wise looks good, if the meals aren't relatively balanced themselves its still not optimal. first thing in the morning you've gone at least 8 hours with no nutrition, so it is the most important meal to get right

[dommer]

if eggs wont work for breakfast, do a protein shake, or even mix the protein in your oatmeal. also clip out the pirogies

The thing is even if your total for the day macro wise looks good, if the meals aren't relatively balanced themselves its still not optimal. first thing in the morning you've gone at least 8 hours with no nutrition, so it is the most important meal to get right

the pirogies where only there cause i made my gf a nice sunday dinner it was pirogies, grilled corn, large salad with tomato cucumber and romaine lettuce, portabellon mushrooms and garlic sauted in a little bit of olive oil and a nice big piece of steak

i actually tried adding the whey to my cereal this morning and choclate whey with 1 cup of crispix and 1 cup of raisin bran tasted extremely good so that will be breakfast from now on

the macros for my meal to day look like this
Protein 174 696 33.3%
Carbs 200 800 38.28%
Fiber 41 164 7.85%
Sugar 105 420 20.1%
Fat 66 594 28.42%
Sat 16 144 6.89%
Poly 17 153 7.32%
Mono 30 270 12.92%

but for some reason the diet tracker isnt counting whey correctly its on counting 5grams of protein per 64grams of whey (2 scoops) correct me if im wrong but it should be a bitt higher then that

[EasyEJL]

depends on the whey, should be more like 35-45 for that. i'd suggest trying to do what you can to drop the sugar level a little as well, by switching up the specific details of what you eat some. even if you keep total carbs the same, reducing sugar levels should help make it easier to loose fat

[dommer]

depends on the whey, should be more like 35-45 for that. i'd suggest trying to do what you can to drop the sugar level a little as well, by switching up the specific details of what you eat some. even if you keep total carbs the same, reducing sugar levels should help make it easier to loose fat

im using on whey and thats what i plugged into the tracker 1 scoop in the morning 2 scoops in the after noon ive been mixing my afternoon shake with water recently tastes kinda like yohoo

but the macros i posted are lower in protein then they are in real life due to the protein mix up add 3 scoops of whey to those macros to get a better view of it

[EasyEJL]

ON is usually 24g of protein per scoop, so you are probably good on protein

[dommer]

ok so my intake of protein is about 246grams+/-

[sf9ersfan8]

the pirogies where only there cause i made my gf a nice sunday dinner it was pirogies, grilled corn, large salad with tomato cucumber and romaine lettuce, portabellon mushrooms and garlic sauted in a little bit of olive oil and a nice big piece of steak

i actually tried adding the whey to my cereal this morning and choclate whey with 1 cup of crispix and 1 cup of raisin bran tasted extremely good so that will be breakfast from now on

the macros for my meal to day look like this
Protein 174 696 33.3%
Carbs 200 800 38.28%
Fiber 41 164 7.85%
Sugar 105 420 20.1%
Fat 66 594 28.42%
Sat 16 144 6.89%
Poly 17 153 7.32%
Mono 30 270 12.92%

but for some reason the diet tracker isnt counting whey correctly its on counting 5grams of protein per 64grams of whey (2 scoops) correct me if im wrong but it should be a bitt higher then that

does your 200g carbs contain 41g fiber and 105g sugar or are you talkng about 346g total? same with fat? everything seems to be going good. i would recommend bringing your sugar down and maybe even your protien too. most people think that protien is a free-bee but there is no evidence that anything over 1g-1.5g/lb of lbm is beneficial. over that its just extra cals. good luck, im following along.

[dommer]

does your 200g carbs contain 41g fiber and 105g sugar or are you talkng about 346g total? same with fat? everything seems to be going good. i would recommend bringing your sugar down and maybe even your protien too. most people think that protien is a free-bee but there is no evidence that anything over 1g-1.5g/lb of lbm is beneficial. over that its just extra cals. good luck, im following along.

according to the tracker its 200 total when i finish this box of cereal im goign to look into one with less sugar in it to try to cut the sugar down a bit since im guessing thats where a large portion of it is coming from

153lbs of lbm X 1.5=229.5grams of protein

195lbs at roughly 21.5%bf=152lbs of lbm assumeing my math is correct

[sf9ersfan8]

according to the tracker its 200 total when i finish this box of cereal im goign to look into one with less sugar in it to try to cut the sugar down a bit since im guessing thats where a large portion of it is coming from

153lbs of lbm X 1.5=229.5grams of protein

195lbs at roughly 21.5%bf=152lbs of lbm assumeing my math is correct

you got it man, looks correct. i did not do the math 250 just looked really high and i wanted to give you a heads up. it was a mistake i had made for years and very common. are you having a weekly cheat meal or day? just curious.

[dommer]

you got it man, looks correct. i did not do the math 250 just looked really high and i wanted to give you a heads up. it was a mistake i had made for years and very common. are you having a weekly cheat meal or day? just curious.

nope no cheat meals closets thing i have to a cheat meal is breaded chicken cutlets (home made of course)

if you know how to cook you can make healthy meals differently with varying the spices used to give you a completely different taste

despite eating chicken or tuna 7 days a week i never have it prepared the exact same way

a favorite meal of mine that i have at least once a week but takes a day or 2 to prep it (this is my "cheat meal") marinate chicken breast in water(adds volume and dilutes the salty ness),soy sauce, teryaki sauce, fresh chopped garlic, minced onions, a squirt of djon mustard and a little bbq sauce for 1 day then after letting it sit for 1 day dip it in egg and then dip it in bread crumbs the flavor in this is amazing and by marinating it it no where near as salty as if you just cooked it and dipped it in the sauce

ill usually have 1-2 breasts prepared this way with a nice big salad with balsamic and extra virgin olive oil

[dommer]

just figured id update this

its been 6 weeks since i started my cut i started at 200lbs 24.9%bf im now down to 190.2lbs at 19.4%bf my goal and stopping point is going to be some where in the low teens

btw i am still doing this almost 100% natural only supplement i take is protein 6 weeks and down over 5%bf is pretty good i think

[EasyEJL]

its almost perfect, thats just over 1.5lbs a week, which is nice safe and maintainable