2nd Attempt at Cutting - ABCbodybuilding

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  #1  
Old 08-09-2006, 03:56 PM
newbie01 newbie01 is offline
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Join Date: Nov 2004
Posts: 9
Default 2nd Attempt at Cutting

Well, after a failed attempt at cutting a year ago, I am back trying to get myself going.

Age: 20
Height: 5-10
Weight: 165
Goal: 145
Build: Fat

I'll start off by posting my diet which someone will hopefully critique. My assumption is my maintenance is around 2300 cals. I've aimed my diet @ around 2100 and will cycle it as time goes on.

Cal Fat Carbs Protein

Meal 1

Oats 311 5 54 13
Whey 221 2 16 32
Water 0 0 0 0

Total 532 7 70 45

Meal 2

Tuna 160 1 0 35
Bread 158 2 30 6
Water 0 0 0 0

Total 318 3 30 41

Meal 3

Yams 177 0 42 2
Salad 9 0 2 1
Flax 120 14 0 0
Water 0 0 0 0

Total 306 14 44 3

Meal 4

Chicken 292 16 10 27
Salad 9 0 2 1
Safflower 120 14 0 0
Water 0 0 0 0

Total 421 30 12 28

Meal 5 - PWO

Whey 221 2 16 32
Water 0 0 0 0
Punch 58 0 15 0

Total 279 2 31 32

Meal 6

Tuna 160 1 0 35
Greens 9 0 2 1
Flax 120 14 0 0
Water 0 0 0 0

Total 289 15 2 36

TOTAL 2145 71 189 185

Note: The bread is 100% whole wheat and is very grainy. My daily water intake is about a gallon.
Supplements: 1 multivitamin + 500mg vitamin-C in the morning and 1g vitamin-C in my PWO meal. The only other supplement I am considering is chromium.

I am a bit concerned that my carbohydrate intake is so high while on a major cut. Should I be?

I will post my workout split soon and hopefully will update daily my progress and cycling attempts. In the meantime, I would really welcome any criticism to my diet.
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  #2  
Old 08-09-2006, 05:36 PM
Hells Fire Hells Fire is offline
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Middleweight
 
Join Date: Jul 2004
Location: Illinois, USA
Posts: 741
Default Re: 2nd Attempt at Cutting

You're diet looks really good. I can't believe you're calling yourself a newbie!

[ QUOTE ]
Meal 1

Oats 311 5 54 13
Whey 221 2 16 32
Water 0 0 0 0

Total 532 7 70 45


[/ QUOTE ]
Great! Although your whey has oddly many carbs. What is it?
[ QUOTE ]

Meal 2

Tuna 160 1 0 35
Bread 158 2 30 6
Water 0 0 0 0

Total 318 3 30 41


[/ QUOTE ]
Good
[ QUOTE ]

Meal 3

Yams 177 0 42 2
Salad 9 0 2 1
Flax 120 14 0 0
Water 0 0 0 0

Total 306 14 44 3


[/ QUOTE ]
You need some protein here. You could try some chicken on the salad, or just some whey on the side.

[ QUOTE ]
Meal 4

Chicken 292 16 10 27
Salad 9 0 2 1
Safflower 120 14 0 0
Water 0 0 0 0

Total 421 30 12 28


[/ QUOTE ]
Great.
[ QUOTE ]

Meal 5 - PWO

Whey 221 2 16 32
Water 0 0 0 0
Punch 58 0 15 0

Total 279 2 31 32


[/ QUOTE ]
You might want to try the PWO protocal that's promoted here. There are a couple articles about it here and in August's JHR there a handy calculator for estimating how much carbs and protein and such you need.
Nonetheless, not bad.
[ QUOTE ]

Meal 6

Tuna 160 1 0 35
Greens 9 0 2 1
Flax 120 14 0 0
Water 0 0 0 0

Total 289 15 2 36


[/ QUOTE ]
Good. A casien protein might be a better choice as it's slower burning. You could try cottage cheese or casein powder.
[ QUOTE ]

TOTAL 2145 71 189 185


[/ QUOTE ]
Your p/c/f ratio works out to about 35%/35%/30%, which is good. I wouldn't recommend going any lower with the carbs.

With that diet your cut's off to a good start. Good luck!
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  #3  
Old 08-14-2006, 03:39 PM
newbie01 newbie01 is offline
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Join Date: Nov 2004
Posts: 9
Default Re: 2nd Attempt at Cutting

I finally obtained my school schedule to I was able to work out a split that I hope most of you will agree with. Basically, Monday is a very busy day for me and I will not weight train this day nor do cardio but simply do flexing / posing. Wednesday, Thursday, and Sunday are also pretty tight so I will focus on cardio sessions those days. That leaves me, Tuesday, Friday, and Saturday to weight train. Hopefully 3 days of weight training will be enough weekly, otherwise I will adjust this to 4. I based my split off the 12 week fat burning article here on ABC with minor modifications. Here it is:

Monday – Flexing / posing
Tuesday – Quads, Hamstrings, and Calves
Wednesday – Cardio
Thursday – Cardio
Friday – Chest, shoulders, triceps
Saturday – Back, biceps, forearms
Sunday – HIIT

Chest, shoulders, triceps

Barbell Flat Bench Press – 10/8/6 (to failure)
Barbell Incline Bench Press – 10/8/6 (to failure)
Dumbbell Fly’s – 10 (to failure)
Incline Dumbbell Fly’s – 10 (to failure)
Dumbbell Fly’s – 12 (light)
Dumbbell Presses – 10/8/6 (to failure)
Standing Lateral Raises – 10/8/6 (to failure)
Close-Grip Barbell Bench Press – 10/8/6 (to failure)
Dumbbell Kickbacks – 10/8/6 (to failure)

Quads, Hamstrings, and Calves

Squats – 10/8/6 (to failure)
Leg Presses – 10/8/6 (to failure)
Leg Extensions – 10/8/6 (to failure)
Leg Curls – 10/8/6 (to failure)
Calf Raises – 10/10/10/8/6

Back, biceps, forearms

Deadlifts – 10/8/6 (to failure)
One Arm Dumbbell Rows – 10/8/6 (to failure)
Standing Barbell Curls – 10/8/6 (to failure)
Alternate Dumbbell Curls – 10/8/6 (to failure)
Hammer Curls – 10/8/6 (to failure)
Barbell Wrist Curls – 10/8/6 (to failure)
Reverse Barbell Wrist Curls – 10/8/6 (to failure)

Cardio

30-45 minutes of cardio on any machine (varying the machine weekly). I might substitute this with the playing of a sport such as basketball but for an increased time period. (2 hours)

Abs

My goal is to work the abs every day with a simple 10 minute workout consisting of variations of crunches and leg raises.

One of my main concerns is my workout times and my diet. I like many others am unable to workout until 7pm (on some days). I am curious as to whether or not I should adjust my diet for such days. As always, I welcome any feedback.
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  #4  
Old 08-14-2006, 05:02 PM
MMouse MMouse is offline
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Join Date: Apr 2003
Location: Canada
Posts: 1,070
Default Re: 2nd Attempt at Cutting

Good luck and great planning on your diet and the workout. You're definitely off to the right start.
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