**(-.-) Brad's Journal (-.-)** - Page 9

Brad140 · #81 04-05-2004, 07:46 PM

I think I'm finally going to cut. Now I don't know too much on cutting, so ANY advice is appreciated. I'm going to try to get down to around 130 probably, then clean bulk back up. I'm 5'3 145-150lbs right now at anywhere from 16-19% bf.
Here's the diet I have planned...

meal 1 - oats,whey

meal 2 - oats/pb/whey shake

meal 3 - grilled chicken, 2 slices bread, 2 tbsp pb

pre wo - tuna, olive oil, oats

post wo - 2 scoops whey (no malto/dex)

meal 6 - cc, pb

That's pretty much it, any idea of how many cals I should start with? I was thinking about changing my split to more of a 'cut split' as well, like opposing muscle groups. Thanks to anybody that helps!

ironteen rich · #82 04-05-2004, 08:01 PM

I wouldn't begin to cut till you are possitive yrou shoulder is fine. Your body needs the nutrition to help recover.

Brad140 · #83 04-05-2004, 08:16 PM

Thanks for the concern Rich but, it's feeling awesome now except if I don't warm it up before doing upper body movements. Any ideas on a cut split?
Edit: Also should I carb cycle as well on this cut? Or should I be fine with a regular 40/30/30 ratio? Thanks.

PiZ56 · #84 04-05-2004, 08:19 PM

The cut split in the 13 weeks to hardcore fat burning workout is an awesome cutting split in my opinion. There's so many superset and other high heart rate possibilities in it plus a day for HIIT is doable.

MansonOzz · #85 04-05-2004, 08:24 PM

I'd ditch the bread, your body isn't going to do well with the grains.

ironteen rich · #86 04-05-2004, 08:34 PM

You need more food. You need more omega 3 faty acid. You need more carbs. You need more protein. You need more solid food, you shouldn't rely on whey.

Brad140 · #87 04-05-2004, 08:55 PM

Piz - Yea, I'm going to print that up and check it out tomorrow. Thanks dude!

Dave - I was thinking 2 slices wouldn't be too bad? But I guess not, how could I modify that meal to get a good pcf ratio? Thanks.

Rich - I realize that, what are some good omega 3 fats in your opinion? The carbs and protein are actually fine if you add it up.. I'm not necessarily relying on whey. You need a quick digesting protein for your first meal, so why not whey? It's in there for the 2nd meal because that's inbetween classes, and it's pretty hard to fit 'solid' foods in there. And of course you need it for pwo..

ironteen rich · #88 04-05-2004, 08:59 PM

Flax is a great source of Omega 3. Read the EFA article on this site. they have a chart near the bottem.

Also, since you are younger, you will most likely need more calories. When I cut I aim for 2750-3000. I am sure you could shoot for the same.

MansonOzz · #89 04-05-2004, 09:06 PM

Egg whites in the morning, but you can get away with whey. I've used it with much success in the morning on a cut.

As far as carbs to replace the bread, have some sweet potato. 4oz. will be good.

WHEN YOU START CUTTING CALORIES a week or so into your cut, start dropping a few carbs from each meal EXCEPT pre workout, cuz you need the energy. Eventually work up to replacing the sweet potato completely with a big salad. 2 cups of lettuce alone is only 17 calories, it's killer on a cut. Use the sweet potato to get "easy calories" when you need them, then ditch it when you don't. Use the salad as a way to fill you up while taking in minimal calories, as you will need on a cut.

Brad140 · #90 04-05-2004, 09:20 PM

Thanks for the advice Dave, I'll get some sweet potatoes soon. And that's crazy about the 17 cals for 2 cups of lettuce. [img]/forum/images/graemlins/shocked.gif[/img]

Rich - Thanks, I'll check out that efa article. But c'mon on the 'younger' comment you're like a few months older than me. [img]/forum/images/graemlins/crazy.gif[/img]