Cutting stack advice

Astock

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Trying to cut before summer where I’ll be spending 2 weeks down in the Florida keys. Last year was not good for me and ended up putting on close to 25 pounds of bad weight. For the past 6 weeks I’ve cut down from 205 to 193 pretty easily just by cleaning up my diet and being more consistent at the gym but am looking to add some supplements to get back down to my original weight of 180.

Stats:
5’9”
193 lbs
Bf 15-17% mirror estimation

Meals


0800
Overnight oats
- 1/2 cup oatmeal
- 2 tbsp PB2
- 1 cup unsweetened vanilla almond milk
- 1 scoop protein powder
340 cal. 7g/35g/36g

1130
Ground turkey breast and rice
- 8 oz ground turkey breast
- 1/2 cup cooked jasmine rice
342 cal. 2g/22.5g/58g

1500 - Pre workout
- 2 tbsp PB2
- 2 pieces whole grain bread
270 cal. 6g/47g/15g

1630 - Post workout
- 8 oz ground turkey breast
- 1 cup cooked jasmine rice
- 1/2 avocado
562 cal. 12.5g/51g/62.5g


1930
- 1 cup reduced fat cottage cheese
180 cal. 5g/8g/26g
- 2 oz deli ham


Total
1452 cal. 27g/154g/169g

Possible stack as of right now:
- PES Tru-Multi
- OL Assass1nate
- OL Forslean
- OL Testify
- SNS Yohimbine Hcl
- SNS Caffeine

Have used ECY/ECA in the past but do not want to risk using it now as it is banned by the DOD and the possibility of false positives on random drug tests.
 
Astock

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Also I left out vegetables but I try to eat broccoli, spinach, or some other type of green with every main meal. Don’t track macros for vegetables so didn’t include them.
 
Resolve10

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Supplements look fine nothing I’d say would need to be changed there.

I do think those calories look really low and feel that would be hard to sustain. Especially that low of fat.
 
Gerbil

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Call me crazy but 1452cal a day at 195 seems a bit low. How much weight are you trying to lose per month? Whats your training like?

I would be concerned that you are going to feel like crap at that low a caloric intake and that would affect training and the ability to maintain the diet.
 
Astock

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Calories are probably closer to 1800-1900 in reality, without measuring its hard to be certain so I aim low. Will be picking up a scale to weight out food soon so I can keep better track.

Training consists of morning squad PT Mon-Friday which I have no control over and could range from circuit weight training, long distance run, or a 4-5 mile ruck.

Lifting in afternoons consists of 3 day split 2x a week with Sunday being my rest day.

Also am currently running OL Massacr3 to help retain as much possible muscle during cut.

Basically went into this cut pretty determined to just get rid of the weight. This time last year I was probably around 10% and being around 18% now was depressing.
 
booneman77

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Can't go wrong with the SNS Caff/Y stack as thats about as proven as they come. You could look at adding a stim free component like SNS lean edge as well for even more comprehensive approach.

Also look into a GDA like SNS Glycophase that can help partition the carbs youre eating more preferentially to muscle. Always nice to be able to recomp a bit while you "cut"!
 
Gerbil

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Calories are probably closer to 1800-1900 in reality, without measuring its hard to be certain so I aim low. Will be picking up a scale to weight out food soon so I can keep better track.

Training consists of morning squad PT Mon-Friday which I have no control over and could range from circuit weight training, long distance run, or a 4-5 mile ruck.

Lifting in afternoons consists of 3 day split 2x a week with Sunday being my rest day.

Also am currently running OL Massacr3 to help retain as much possible muscle during cut.

Basically went into this cut pretty determined to just get rid of the weight. This time last year I was probably around 10% and being around 18% now was depressing.
So you are doing basically two a days. Eating clean should get you down to a pretty healthy body fat percentage. I would find out your maintenance calories which I am assuming is pretty high and drop it by 200-500 calories to start out.

With what you are doing on a day to day basis, your diet shouldn't need to be obscenely restrictive.

Doing that much work at such a high caloric deficit could become counter productive. Keep an eye on your recovery from workouts.
 
Astock

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Can't go wrong with the SNS Caff/Y stack as thats about as proven as they come. You could look at adding a stim free component like SNS lean edge as well for even more comprehensive approach.

Also look into a GDA like SNS Glycophase that can help partition the carbs youre eating more preferentially to muscle. Always nice to be able to recomp a bit while you "cut"!
Was planning on using OL assass1nate as a stim free/GDA
 
Astock

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So you are doing basically two a days. Eating clean should get you down to a pretty healthy body fat percentage. I would find out your maintenance calories which I am assuming is pretty high and drop it by 200-500 calories to start out.

With what you are doing on a day to day basis, your diet shouldn't need to be obscenely restrictive.

Doing that much work at such a high caloric deficit could become counter productive. Keep an eye on your recovery from workouts.
Definitely keeping an eye on everything and will adjust as needed. As of right now hunger is very manageable and have been steadily getting stronger in the gym. The strength is probably the fact that I went from a 350 bench to not consistently lifting for 8 months and came back maxing at 250 lol.
 
booneman77

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So you are doing basically two a days. Eating clean should get you down to a pretty healthy body fat percentage. I would find out your maintenance calories which I am assuming is pretty high and drop it by 200-500 calories to start out.

With what you are doing on a day to day basis, your diet shouldn't need to be obscenely restrictive.

Doing that much work at such a high caloric deficit could become counter productive. Keep an eye on your recovery from workouts.
holy blast from the past Gerbil I havent seen you around in ages!
 
booneman77

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Yeah been some time joined the military and a bunch of other stuff. How have you been?
Very nice. And thank you for your service!

Been doing well... mostly away from the fun stuff nowadays but might have to get back in and dabble here soon ;) Not too many of the years-past aas crowd around anymore to chat with
 
Gerbil

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Very nice. And thank you for your service!

Been doing well... mostly away from the fun stuff nowadays but might have to get back in and dabble here soon ;) Not too many of the years-past aas crowd around anymore to chat with
True story on the lack of the old guard. I have stopped doing the fun stuff and just getting back to the basics.
 
Chados

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Anything under 1800-2000 calories a day is too low for a man. Your metabolism sitting still should be roughly 1900 calories now you excersise on top of that, maybe goes to work or school etc.
 
booneman77

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Anything under 1800-2000 calories a day is too low for a man. Your metabolism sitting still should be roughly 1900 calories now you excersise on top of that, maybe goes to work or school etc.
That’s a complete generalism and u true for everyone ... at 5’10 175lb and about 12% bf to lose weight I have to go 1600 or lower sometimes to lose at all.
 
Chados

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That’s a complete generalism and u true for everyone ... at 5’10 175lb and about 12% bf to lose weight I have to go 1600 or lower sometimes to lose at all.
Well if you argue that muscles increase metabolism sure but theoretically with more muscles you'd need more calories to keep weight, the calorie intake is not changing that much with weight gain, every 20lbs or so is probably spring 100 calories.

What I'm saying is that most people's metabolism really isn't that much different.

One thing to take In to account is what kinds of food you're eating more so than the calories.

1600 calories is incredibly low at your stats but hey if it works and you feel good.
 
booneman77

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Well if you argue that muscles increase metabolism sure but theoretically with more muscles you'd need more calories to keep weight, the calorie intake is not changing that much with weight gain, every 20lbs or so is probably spring 100 calories.

What I'm saying is that most people's metabolism really isn't that much different.

One thing to take In to account is what kinds of food you're eating more so than the calories.

1600 calories is incredibly low at your stats but hey if it works and you feel good.
Yep I agree it’s low. Even with a coach he couldn’t believe how low we had to go. Said he had bikini competitors eating more during their peak weeks than me trying to recomp ha
 
Chados

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Yep I agree it’s low. Even with a coach he couldn’t believe how low we had to go. Said he had bikini competitors eating more during their peak weeks than me trying to recomp ha
The body likes to force itself to stay at a comfortable weight even if you go up or down. Have you dropped a lot before this or have you always been around that weight? I notice when I go down to really low bodyfat I have to go crazy low on calories if I do it fast. I think it takes months sometimes to go under the comfortable weight and for the body to get used to it.
 
booneman77

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The body likes to force itself to stay at a comfortable weight even if you go up or down. Have you dropped a lot before this or have you always been around that weight? I notice when I go down to really low bodyfat I have to go crazy low on calories if I do it fast. I think it takes months sometimes to go under the comfortable weight and for the body to get used to it.
Initially (5+ years ago) I would bounce up and down 40+lb between summer and winter but I’ve been +\- 10-15lb for about 4 years now including a coaches bulk and attempted metabolism reset and nothing has changed. Sucks.
 
cheftepesh1

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Initially (5+ years ago) I would bounce up and down 40+lb between summer and winter but I’ve been +\- 10-15lb for about 4 years now including a coaches bulk and attempted metabolism reset and nothing has changed. Sucks.
I had many of the same issues. When it all came down I had to severely reduce calories to around 1500 for a month and then still slowly adding and it’s hard. It’s a sort of reverse dieting, but caused my body to process at he higher calories.
 

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