Do You Have A Band-Aid? KgTomCat's CUT Log

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this one explains how much for building muscle...but i want to keep muscle while losing fat...Invalid Link Removed

this thread argues more than 1g per pound is needed
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I like this one Invalid Link Removed
 
Actually I think that excess calories = fat gain. It has also been shown that by limiting your carb intake you can get your body to use fat preferentially as a fuel source during your cardio, which is exactly what we want on a cut.

Of course if you're limiting carbs you still need to get calories from somewhere right? At your weight I can't imagine you taking in less than 2200 kcals/day. If you only eat 100-150g of carbs that is 600 kcal max. So, where does the other 1600 kcal come from? If you assume 50g of fat a day that is another 450 kcal so it means you'll need to get 1150 kcal from protein. That comes out to 287.5g of protein a day.

Now consider that 2200 kcals a day is really low for someone your size, especially if you're doing lots of cardio. Also consider that 150g of carbs can be quite high on a cut. I say can be because everyone responds differently to carbs and you may be able to get to single digit BF eating 300g of carbs a day while someone else needs to drop their carbs to 50g per day. If you drop your carbs this low you'll also need to raise your protein intake correspondingly to keep your calories up. Let your calories drop too low and your body will go into starvation mode and you'll stop losing weight. Trust me you don't want this 'cause you'll be hungry all the time, miserable and worst of all you won't be seeing any progress.

The only way you're gonna know how YOUR body responds to carbs is by trying different carb levels and seeing how fast you drop fat and/or LBM. PM me and I can give you a carb cycling protocol that works pretty darn good for me.

And of course all of this is just my opinion. :veryhappy:
 
carib102 said:
Actually I think that excess calories = fat gain. It has also been shown that by limiting your carb intake you can get your body to use fat preferentially as a fuel source during your cardio, which is exactly what we want on a cut.

Of course if you're limiting carbs you still need to get calories from somewhere right? At your weight I can't imagine you taking in less than 2200 kcals/day. If you only eat 100-150g of carbs that is 600 kcal max. So, where does the other 1600 kcal come from? If you assume 50g of fat a day that is another 450 kcal so it means you'll need to get 1150 kcal from protein. That comes out to 287.5g of protein a day.

Now consider that 2200 kcals a day is really low for someone your size, especially if you're doing lots of cardio. Also consider that 150g of carbs can be quite high on a cut. I say can be because everyone responds differently to carbs and you may be able to get to single digit BF eating 300g of carbs a day while someone else needs to drop their carbs to 50g per day. If you drop your carbs this low you'll also need to raise your protein intake correspondingly to keep your calories up. Let your calories drop too low and your body will go into starvation mode and you'll stop losing weight. Trust me you don't want this 'cause you'll be hungry all the time, miserable and worst of all you won't be seeing any progress.

The only way you're gonna know how YOUR body responds to carbs is by trying different carb levels and seeing how fast you drop fat and/or LBM. PM me and I can give you a carb cycling protocol that works pretty darn good for me.

And of course all of this is just my opinion. :veryhappy:
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i see what your saying...honestly im not sure how i respond to carbs, sometimes i feel good on low carbs, sometimes i feel good on high carbs...shoot that carb cycling thing in a PM, please
 
KgTomCat said:
several studies have shown that excess protein=fat gain, not loss...
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Excess calories = fat gain...

No calories of any kind will make you LOSE fat.

In order to stave off catabolism, you'll need to up your protein and / or BCAAs during a cut.

You're very easily mislead.
 
KgTomCat said:
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this one explains how much for building muscle...but i want to keep muscle while losing fat...Invalid Link Removed

this thread argues more than 1g per pound is needed
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I like this one Invalid Link Removed
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You didn't show me one source that suggests less than 1g per pound - which is all I asked for.
 
Tom - We are all following along, just get a plan together and stick to it for 1-2 months.

Seriously.

You won't see results if you keep changing your mind/routine/diet over and over again.

Figure your diet out first. You already had a decent one going... don't know what made you second guess yourself.

You look like you are improving from your pictures. You aren't gonna look like a hydroxycut ad in a matter of weeks... it's a matter of dedicated months to look like that.

Try this for a month -> 300gm protein, 50gm carbs, 100gm fats.
Weight training - 5 days on, one bodypart a day, 3 exercises a bodypart with 4 sets of 15-20 reps. Train abs 3 times a week.
Cardio - 45 minutes uphill walking, fasted, every morning. 3 sessions of HIIT after workout a week.

That should cut you down pretty quickly if you stick to it. Choose whatever fat burner you want. I dunno about the dren, never heard anything about it. Redline is good as far as what I have heard.
 
GMG760 said:
Tom -Try this for a month -> 300gm protein, 50gm carbs, 100gm fats.
Weight training - 5 days on, one bodypart a day, 3 exercises a bodypart with 4 sets of 15-20 reps. Train abs 3 times a week.
Cardio - 45 minutes uphill walking, fasted, every morning. 3 sessions of HIIT after workout a week.
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Excellent advice G-Dawg.
I was just about to tell Tom that he needs a minimum of 1.5 grams of protein per every pound of bodyweight. That's the minumum.
I shoot for 2 grams of protein per pound myself and I'm gaining muscle very quickly!

Tom, use this plan GMG just gave you. It's very sound.
 
Ill keep protein at 1g per pound, 100g of fats is alot but I can hit that with olive oil, fish oil, and PB, and the current lifting routine I was doing, but two questions...

1. 50g carbs is low, when? post WO?
2. fasted morning cardio; HIIT or low intensity/long duration?

I was doing HIIT first thing in the morning with low inten/long duration post WO and that felt better, but Im thinking about just doing HIIT in the am and post WO.
 
KgTomCat said:
Ill keep protein at 1g per pound, 100g of fats is alot but I can hit that with olive oil, fish oil, and PB, and the current lifting routine I was doing, but two questions...

1. 50g carbs is low, when? post WO?
2. fasted morning cardio; HIIT or low intensity/long duration?

I was doing HIIT first thing in the morning with low inten/long duration post WO and that felt better, but Im thinking about just doing HIIT in the am and post WO.
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Money just said 300g... Unless you weight 300 pounds?!?! :wtf:

Go to 100 carbs then... Pre and PWO, and cut 40g of fat out.

I don't think you'll do 8 cardio sessions a week like he suggested. Just get some good work in for 30 to 45 minutes after your lifting... Take some BCAA beforehand.

Low intensity is absolute crap. Intervals will burn the fat much quicker by keeping your body guessing.
 
TimberLakers said:
Money just said 300g... Unless you weight 300 pounds?!?! :wtf:

Go to 100 carbs then... Pre and PWO, and cut 40g of fat out.

I don't think you'll do 8 cardio sessions a week like he suggested. Just get some good work in for 30 to 45 minutes after your lifting... Take some BCAA beforehand.

Low intensity is absolute crap. Intervals will burn the fat much quicker by keeping your body guessing.
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how about...
250-275g protein
100g carbs (35-40 am/55-60 g post WO)
50-60g fat

I could do 3-4 am sessions and 5 post WO sessions of HIIT a week
 
TimberLakers said:
Money just said 300g... Unless you weight 300 pounds?!?! :wtf:

Go to 100 carbs then... Pre and PWO, and cut 40g of fat out.

I don't think you'll do 8 cardio sessions a week like he suggested. Just get some good work in for 30 to 45 minutes after your lifting... Take some BCAA beforehand.

Low intensity is absolute crap. Intervals will burn the fat much quicker by keeping your body guessing.
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Fasted low intensity (what I consider low intensity, walking at a good pace uphill) burns fat off me very well and doesn't drain me like HIIT does. That being said HIIT works very well. How on earth could you do 45 minutes of intervals... I want to cry like a schoolgirl after 30 minutes.

Tom- The point of having higher fats than carbs during a cut is to give your body something to burn as energy instead of the protein.
 
After 30 mins of HIIT, I feel great...low intensity doesnt seem to work so well. When Money said 300g, you said, "Money just said 300g... Unless you weight 300 pounds?!?!" thats why I said 250-275, but no more confusion
 
KgTomCat said:
After 30 mins of HIIT, I feel great...low intensity doesnt seem to work so well. When Money said 300g, you said, "Money just said 300g... Unless you weight 300 pounds?!?!" thats why I said 250-275, but no more confusion
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Yes, after you said you'd stick to one gram per pound.

I don't get confused - you do.
 
Chest & Back
Incline DB
85x15
85x12x2
Flat BB
185x12x2
145x15
Cable Crossover
70x15
60x15x2
BB Row
135x12x3
Lat Pulldown
10x15
13x12x2
10x15
T-Bar Row
105x12x3
Side Laterals
20x12x3 (DB)
90x12x2 (Machine)
 
Compared to previous avi pics, this latest one seems to show the most definition in your abs. Slowly but surely.
 
VolcomX311 said:
Compared to previous avi pics, this latest one seems to show the most definition in your abs. Slowly but surely.
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really? I disagree, but then again, im always starring at them lol. IDK what it is...but I am ALWAYS hungry. for example, usually after my post WO shake, I have to force down the last bit (its thick) and just now I gulped it down with ease, and Im already hungry, maybe its the Furaguno, im not sure. o, thanx Volcom!
 
KgTomCat said:
really? I disagree, but then again, im always starring at them lol. IDK what it is...but I am ALWAYS hungry. for example, usually after my post WO shake, I have to force down the last bit (its thick) and just now I gulped it down with ease, and Im already hungry, maybe its the Furaguno, im not sure. o, thanx Volcom!
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You're just dealing with a caloric deficiency. It drives me nuts too. You're used to eating a sh*tload of carbs... your body will have to adjust, and if you are consistant, it will.

The more you cheat the longer it will take to acclimate to the lack of carbs.
 
GMG760 said:
You're just dealing with a caloric deficiency. It drives me nuts too. You're used to eating a sh*tload of carbs... your body will have to adjust, and if you are consistant, it will.

The more you cheat the longer it will take to acclimate to the lack of carbs.
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I thought that massive cheat day I had, had thrown me off course. NO MORE cheat days...maybe a meal, by meal I mean cookie, maybe not even that
 
just found out I have to lift early tomorrow, so Im going to bed now, just took this tribulus supp I got, and 1 Furaguno, going to have Lipo6X, 2 Furaguno, 30 min later a piece of wheat bread, and a protein shake for breakfast then go lift, bis/tris/abs and 30 min HIIT
 
TimberLakers said:
Why do I feel like I'm selling you a f*cking car?
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Brutha.....you could sell icecream to eskimos quicker than you can sell Tom on sticking with a plan!!! :lmao:
 
ok....enough of the hate lol
Bis & Tris
French Press
120x8
100x12x2
80x15
Cable Pushdown
80x12x3
Dips
BWx12x3
Standing DB Curl
45x12x3
Preacher Curl-Machine
110x12x3
Cable Concentration Curls
40x12x3
30x15
Abs
Tri-set of leg raises, double-crunch, regular crunch
30 min HIIT cardio

weight was 220 this morning! down 20 pounds so far
 
pre WO-3/4 piece of extra-fiber wheat bread and 50g whey
post WO-1/2 banana, 1/2 cup of oatmeal, 1 apple, 1 scoop of whey
Ill prob have a salad, wheat bread/tuna fish sandwhich, 2 50g whey shakes, and a chicken breast the rest of the day, every 2 1/2-3 hours
 
lunch=2 pieces of wheat bread w/tuna fish and 1 cup of mixed veggies
going to have a shake around 5, also going to buy some Naturally More peanut butter
 
KgTomCat said:
lunch=2 pieces of wheat bread w/tuna fish and 1 cup of mixed veggies
going to have a shake around 5, also going to buy some Naturally More peanut butter
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Dude, maybe keep all your meals on a piece of paper - and throwing them into your log once a day or once a week so we can get a glimpse of the overall picture. I'm too impatient to read back and count what you've taken in with all these broken "stream of consciousness" posts.
 
so far today...
pre WO-3/4 piece of wheat bread, 50g whey
post WO-1/2 cup of oatmeal, 1/2 banana, 1 apple, 1 scoop whey
lunch-2 pieces of wheat bread w/tuna fish and 1 cup of mixed veggies

about to have a 50g shake, then a chicken breast for dinner, and another 50g shake...not many carbs
 
only had a chicken salad for dinner, then a piece of wheat bread w/2 tbsp of all natty PB. so todays diet...
pre WO-3/4 piece of wheat bread, 50g whey
post WO-1/2 cup of oatmeal, 1/2 banana, 1 apple, 1 scoop whey
lunch-2 pieces of wheat bread w/tuna fish and 1 cup of mixed veggies
dinner-chicken salad
snack-piece of wheat bread w/2 tbsp of PB

clearly not enough protein :(
 
Yeah, you missed there. I'm going to estimate you took in around 150g of protein. On a calorie resricted diet, you're going to go catabolic with that intake.
 
forgot...

pre WO-3/4 piece of wheat bread, 50g whey
post WO-1/2 cup of oatmeal, 1/2 banana, 1 apple, 1 scoop whey
lunch-2 pieces of wheat bread w/tuna fish and 1 cup of mixed veggies
snack-50g shake
dinner-chicken salad
snack-piece of wheat bread w/2 tbsp of PB

yes, not nearly enough protein...should i have a shake with every meal? those calories add up
 
Not a big deal man. Just throw another scoop of whey in 2 times a day... Its only 100 calories per scoop. Your last snack is pointless btw, especially for how late it is. At least take that with a nice shake.

I'm actually starving right now. I'm going to have a pbnj before bed, but I never eat that without a glass of milk with 1 scoop of whey.
 
KG,

I am continuing to follow along your journey. I don't have much to add. Although I have lost quite a bit of weight, I am not very knowledgable on the way to get it done while keeping the muscle you have built up.

From the looks of it you are definately running at a calorie deficit and you are eating very clean. Keep working towards you goal and you will get there. You have obvious dedication to be where you are.
 
Silver3CSRT8 said:
KG,

I am continuing to follow along your journey. I don't have much to add. Although I have lost quite a bit of weight, I am not very knowledgable on the way to get it done while keeping the muscle you have built up.

From the looks of it you are definately running at a calorie deficit and you are eating very clean. Keep working towards you goal and you will get there. You have obvious dedication to be where you are.
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thank you so much Silver! i ask myself ALOT why i diet, lift, etc...its the love of it, seeing your body change, and getting guys girlfriends :biglaugh:

but i really appreciate it man....im thinking about my next cycle in the back of my head. prob Epi/Furazadrol
 
Im doing legs later, so Im only going to have a
-50g shake
-piece of wheat bread w/some PB for breakfast
should I mix carbs/protein/fat? I heard you shouldnt...
then pre WO will be 1/2 cup of oatmeal and some whey...taking in more carbs then I want too but its leg day so I guess it wont hurt
 
KgTomCat said:
thank you so much Silver! i ask myself ALOT why i diet, lift, etc...its the love of it, seeing your body change, and getting guys girlfriends :biglaugh:

but i really appreciate it man....im thinking about my next cycle in the back of my head. prob Epi/Furazadrol
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Diiiiick. :lol:

I'd kill you. Not that my girlfriend likes indecisive college students... but you get the point.
 
pre WO
Met-Rx Cookie Dough Bar (370 cal, 50g carb, 30g protein)
Labrada Lean Body RTD (250 cal, 9 carbs, 40g protein)
 
^^^agree x2. Haven't found one that is worth a sh*t.
 
Definitely a market out there for a decent one if you knew how to swing it!!
 
some I like, others remind me of dog$hit...but im tired, may just rest...or I could go do legs and cardio, not sure :think:
 
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