Cutting help

Zoomy273

New member
Looking for help..trying for the first time to get lean..I am 27 years old..currently sitting at 93 kg..body fat is at 19% ..I am looking to try and get my body fat to at least 12% any help would be appreciated. Currently using Clen and one rip.

My current diet is:
Breakfast_ bagel with peanut butter and a protein shake

Meal 2
Banana

Lunch
200g steak
100g brocolli

Pre workout
Protein shake
Banana

Post workout
Bagel with peanut butter and lean ham

Dinner
200g lean mince
150g broccoli

Before bed
60g quark

Again any input would be appreciated. Thanks in advance!
 
Have you worked out your maintenance calories vs your current calorie consumption?
Also it's your first time cutting and your doing a oral...
 
A say it's my first time getting lean..I have ran a few diets before but have always struggled to drop below 18% bf
And yeah my bmr is 2027
And my current calories consumption is 2360 but this is not taking into account I train 5 days a week for roughly 1.5hrs each time..with 25.mins of light cv
 
At first glance at diet id replace your shakes with solid food(chicken breast, lean meats), drop the damn bagels man-I don't know anyone who has a six pack and eats bagels everyday. Consume 1 to 1.5 gallons water everyday.
When I cut I'm hungry all damn day. The only way I survive is by chugging water, chewing gum, and eating non calorie dense foods like veggies.
 
Thanks for advice..the wholemeal bagels were only in there to get carbs and up calorie intake .originally I had 50g porridge for breakfast
 
If you are in a hurry to get shredded. Do the Keto diet. You'll sacrifice some muscle and strength but seeing noticeable changes everyday in the mirror is worth it.
 
You mentioned training but didn't mention what you do? Just weights? weights+cardio? Circuit?
 
My training consists of:
Mon - Chest n bicepts
Tue- back n tris
We'd -legs
Thur-arms
Fri-shoulder
I do 25 mins of cardio everyday bar leg day which is walking on a step incline on treadmill..aiming to keep heart rate about 150bpm
Abs get trained every second day and leg extensions and curls every 2nd day in addition to let dayas I am tryin to put size on them. Hope this is enough or were u meaning a full break down?
 
I would try for like 2,000 a day max and keep following that routine. If you still ain't getting lean maybe see your doctor, make sure your thyroid isn't ****ed up
 
Cut out the bagels and fruit. Bagels and fruit are added sugar your body does not need. Completely unnecessary. Keep carbs below 75g per day, with your main sources being sweet potatoes, steel cut oats and vegetables. In response to drastically lowering your carb intake, up your healthy fats (coconut oil/MCT's, avocados, fish oil, grass fed butter, raw almonds, etc). Try to eat a little bit of fiber at each meal (with the exception being post-workout).

Try intermittent fasting for 6 weeks to kick off the fat loss (skip breakfast, eat your first meal 3-4 hours after waking and consume all of your day's food within an 8 hour window). Intermittent fasting isn't eating "less", it's eating the same amount in a compressed window which allows your insulin levels to stabilize.

Add 10 minutes of interval sprints post-workout 3-4x per week. (sprint as hard as possible for 30-45 seconds, rest 1 minute, repeat)

If possible supplement with 25 mg Ephedrine + 200 mg caffeine 3x per day (spaced 4 hours apart). Ephedrine may be available over the counter in the form of asthma medication called "Bronkaid".

Finally, manage your cortisol levels by making sure you're getting enough sleep each night and aren't overly stressed all day. Chronically elevated cortisol levels will impede fat loss.
 
Nice man thanks for the advice Defo look at taking this on board..should I be looking to up my fat intake by the equivalent I am cutting carbs? Wen intermittent fasting should this be run for a certain time untill insulin levels stabalize then begin spreading my diet out again so my body does not become used to it?
 
Zoomy273 said:
Nice man thanks for the advice Defo look at taking this on board..should I be looking to up my fat intake by the equivalent I am cutting carbs? Wen intermittent fasting should this be run for a certain time untill insulin levels stabalize then begin spreading my diet out again so my body does not become used to it?
Click to expand...

With the exception being post-workout (where you want an insulin spike to drive muscle gain), it's generally a good idea to always consume a diet that avoids multiple spikes in insulin throughout the day. Naturally, this means avoiding processed carbs and sugars whenever possible. Even high amounts of protein on its own can cause a modest spike in insulin, but that's not a huge concern. If you must eat processed carbs (holiday, special occasion, beer with friends) try and get in a heavy compound lifting session (i.e. legs, back, or chest, etc.) beforehand that same day. It'll help lessen the damage, and shove some of those extra carbs into your muscles.

Play around with the intermittent fasting. There's tons of good info on the internet. In the beginning it might feel weird to skip breakfast but after a while you'll get used to it. You're not starving yourself, just compressing the time of day you actually eat. All protein, fats and carbs stay the same regardless. On mornings where I feel extra tired I put a teaspoon of coconut oil/MCT oil in my black coffee for energy.

I've been at 19% bf and it sucks, so I know how you feel. You want results sooner rather than later. Slow and steady wins the race though. For the fastest fat-loss results just stay consistent with eliminating processed carbs, sugar and incorporating things like sprints into your post-workout cardio. Listen to your body. If you're really hungry then eat. If you're super tired and exhausted then skip that day's workout and come back stronger the next day. Also, don't freak out if your fat/weight loss stalls after 5-6 weeks. Stay the course and deal with making moderate changes when the time comes.
 
Imo I would never do a full keto diet unless your trying to get from 8%bf to 5%! If your training as hard as you say that means maximum 45seconds rest between sets and training hard with the cardio!
You would be able to cut on 1gram of protein per lbs of body weight, 0.4 grams of fat per lbs and the rest carbs to hit 2400 calories no cheat meals...
This will keep your body functioning better and improve metabolism health
There is no proven benefit to intermittent fasting... As long as your calories are the same each day and 16hours+ without food would not be beneficial for energy or preserving/gaining muscle
Myth busted
 
m.j said:
There is no proven benefit to intermittent fasting... As long as your calories are the same each day and 16hours+ without food would not be beneficial for energy or preserving/gaining muscle
Myth busted
Click to expand...

You are 100% incorrect in stating the above. Intermittent fasting has been scientifically proven in multiple journal studies to mitigate insulin resistance, amongst other benefits which include autophagy and further cellular repair. It's also been proven that fasting raises your output of human growth hormone.

You shouldn't speak in absolutes if you are uneducated on the topic. It's irresponsible and short-sighted.
 
Yes, let's take the first piece of information on the Internet and tell everyone they're wrong.
I have seen plenty of study's that show eating every 3 hours to be optimal.
I have also see Study's to show eating every 4 hours is optimal
I have also seen study's that show eating 1 meal a day to be optimal
Etc. Etc. Etc.
Go read up on layne Norton and come back with with your "evidence"
 
m.j said:
Yes, let's take the first piece of information on the Internet and tell everyone they're wrong.
I have seen plenty of study's that show eating every 3 hours to be optimal.
I have also see Study's to show eating every 4 hours is optimal
I have also seen study's that show eating 1 meal a day to be optimal
Etc. Etc. Etc.
Go read up on layne Norton and come back with with your "evidence"
Click to expand...

"Optimal" for what exactly? Fat loss? Muscle gain? Insulin regulation? Cellular regeneration?

I've read Layne Norton, Lyle McDonald, et al. I don't need to re-read Layne's work, nor do I need to "come back" with "evidence". I've personally tested my own blood in both fasted and non-fasted states, during pre & post heavy lifting sessions, and high intensity sprinting. I can tell you with 100% certainty that my blood panel & growth/inflammatory/recovery bio-markers were different depending on whether I was in a fasted state.

I've also done 12-weeks cuts where the only variable I modified in my diet was shifting consumption of all macro & micronutrients to an 8-hour window, specifically beginning at least a couple hours after waking so that my naturally elevated morning cortisol levels could drop, thus providing an optimal physiological environment for fat loss. The results were statistically significant.

I didn't have to "read up" on anything or "come back" with evidence. I tested the hypothesis on my own physiology. Have you? Or is it that you just simply go around re-directing people on message boards to the one or two individuals whose dogma you subscribe to the most?

And by the way; it's "studies", not "study's". Maybe you should "read up" on Layne Norton's blog for spelling and grammar tips.
 
Your missing the point...
You'll preach your stuff! no doubt it works! I'm not disagreeing with that, however, there's a reason not every bodybuilder use's "your" style of dieting...
Ps. your sarcasm was very amusing, did you find any of that in your blood? "x"
 
m.j, you are completely wrong in saying there are no scientifically proven benefits to IF, no buts about it. In terms of direct measures of body composition in comparison to a isocaloric counterpart, you MAY be correct. There are studies showing both. But, there are MULTIPLE scientifically derived conclusions showing benefits to IF. So, you ARE wrong in saying "there is no proven benefit to intermittent fasting".

I have personally conducted a fairly thorough literature review on the topic during undergrad, so yes, I'm familiar with a lot of literature on the matter.

He never said IF was the end all be all, he told the OP to try it out on himself and see how he responds. I myself love IF and respond very well to that form of caloric control. Who is saying the OP wouldnt be the same?
 
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