NEW Cutting Cycle (comments most welcome)

[Sasstig]

:angelsad2:
Hi,

I am 44yrs old and 194lbs and 34 inch waist 44inch chest and bodypercent is 25% which is mostly around my gut. I am looking to shred to 12% or below, but keep my weight up. I have done my maths and come up with the below diet and trg plan. Please any thoughts would be good. I am approximately eating 2340 cals a day.

06:45 3 Jelly Babies & 2 servings of coffee (to kick start the metabolism)
07:10 30 – 45 minutes’ brist walk
07:50 multi vitamin, 5g L-Glutamine, 3 BCAAs, 5g Creatine, 1 tablespoon Udos Oil, 1 Glucosamine
08:00 37g Whey protein in water & 100g porridge oats in water with 1 tablespoon honey
10:00 37g Whey protein in water & 1 large banana, 1 apple
12:00 1 full tin of tuna, 200g mixed salad, 1 tablespoon Udos Oil
12:30 Pre-Workout 20g Carbs, 37g Protein, 5g Creatine, 3 BCAAs
13:00 – 14:00 Training (see programme)
14:00 Post-Workout 70g Carbs, 37g Protein, 5g Creatine, 3 BCAAs, 5g L-Glutamine
15:00 250g chicken, 200g mixed salad, 1 tablespoon Udos Oil
18:00 250g chicken, Or 250g Beef, 200g Brocolli or mixed veg
21:00 250g Greek Yoghurt & 20g Whey protein, 5g L-Glutamine, 3 BCAAs, 1 vitamin

Mon Back
Tue legs
Wed Abs
Thu Shoulders
Fri Arms
Sat/Sun Off
Note all muscle groups have 3 exercises and 3 sets of 6-12 reps.
My Biceps are lacking behind the rest of me and the last time I cut I didnt get to the end as I lost too much size in the arms from 17 inch to 15 inch, I dont want this to happen again, any suggestions how to keep the size.

cheers guys.

Sasstig

[scottz]

hi mate...am no expert but gaining muscle and losing fat is very difficult,but can be done with good genetics..on here you will get different advice from everybody..what you have too do is try something for a while and see how it goes as no 2 people following the same diet would achieve the same results..

i was once 25% bodyfat at 5ft7..am now around 15%,but have lost nearly 2 stone too date..i have lost inches on each muscle..but it creates an illusion..although i look smaller i actually look bigger in the mirror and more look more muscley as the fat has been burning away..what you got too also remember is nobody is going too see you have 15inch arms,they will see your arm muscles more prominent,so wouldnt know there 15 or 17 too be truthful..

dont eat anything before your brisk walk in the morn..better too do it on a completly empty stomach,so it burns the lard,and not what you have just put in your stomach...i notice you dont train chest? why dont you do back and bis, chest and tris- shoulders and abs..legs on there own as these are the most exhausting..i personally find it hard too do back and legs so close together as you need your back too support you doing legs and vice versa...also,some people are gifted in certain muscle areas..mine is my calves..i can train these once a fortnight or less..there huge...but my lat spread is crap..just keep pluggin away and the results will come be it slowly...not much help but maybe somebody can offer better advice..

[Sasstig]

Scottz,

thanks for the reply and yes I do train my chest usually with Biceps.

last year I had bulked up to 200lbs and then cut but when I cut I ended up as 185lbs and lost my size and still had alot of fat on my gut and just sacked it and carried to bulk again.

I understand where you are coming from with the muscles looking more shaped and defined which I noticed that with my arms, shoulders and top part of my abs.

but I felt totally inadaquate and even others said that I looked small.

I am trying to seek professional advice as this year is the year I am going to either succeed or sack it.

Dont get me wrong I love going to the gym and working out and I am very disciplined, but I also need to see the results for the hard work I put in. Thats why I have all the respect for you guys who do this great sport.

cheers for the advice and will keep pushing forward to succeed.

Regards

Sasstig

[benney]

:angelsad2:
Hi,

I am 44yrs old and 194lbs and 34 inch waist 44inch chest and bodypercent is 25% which is mostly around my gut. I am looking to shred to 12% or below, but keep my weight up. I have done my maths and come up with the below diet and trg plan. Please any thoughts would be good. I am approximately eating 2340 cals a day.

06:45 3 Jelly Babies & 2 servings of coffee (to kick start the metabolism)
07:10 30 – 45 minutes’ brist walk
07:50 multi vitamin, 5g L-Glutamine, 3 BCAAs, 5g Creatine, 1 tablespoon Udos Oil, 1 Glucosamine
08:00 37g Whey protein in water & 100g porridge oats in water with 1 tablespoon honey
10:00 37g Whey protein in water & 1 large banana, 1 apple
12:00 1 full tin of tuna, 200g mixed salad, 1 tablespoon Udos Oil
12:30 Pre-Workout 20g Carbs, 37g Protein, 5g Creatine, 3 BCAAs
13:00 – 14:00 Training (see programme)
14:00 Post-Workout 70g Carbs, 37g Protein, 5g Creatine, 3 BCAAs, 5g L-Glutamine
15:00 250g chicken, 200g mixed salad, 1 tablespoon Udos Oil
18:00 250g chicken, Or 250g Beef, 200g Brocolli or mixed veg
21:00 250g Greek Yoghurt & 20g Whey protein, 5g L-Glutamine, 3 BCAAs, 1 vitamin

Mon Back
Tue legs
Wed Abs
Thu Shoulders
Fri Arms
Sat/Sun Off
Note all muscle groups have 3 exercises and 3 sets of 6-12 reps.
My Biceps are lacking behind the rest of me and the last time I cut I didnt get to the end as I lost too much size in the arms from 17 inch to 15 inch, I dont want this to happen again, any suggestions how to keep the size.

cheers guys.

Sasstig

if you want to lose fat and keep all of your muscle or maybe gain a bit of muscle at the same time then you 1st must understand that its not easy to do and if you were to gain some muscle whilst losing fat then it would only be a very small gain.

id be very happy to lose aboput 24lb of fat and maintain all of my muscle , that would be ideal. to gain a bit of muscle would be tremendous though. in 12 weeks i think about 3lb of muscle gain is what you could maybe hope for. if you gained 6lb of muscle you would be extremely lucky, i doubt anyone would gain more than that whilst losing fat.

the thing is though if you lose a certain amount of fat and get to a certain body fat % (id say about 5%) then you could look like youve gained 12lb of muscle , when in fact you havent even gained 1lb, you just look more muscular cos there is no fat covering your muscles. your best trying to get yourself down to 5% body fat whilst mainting all of your muscle and then looking in the mirror afterwards and if you decide you still need more size just do a bulking phase.

anyway the best chance you have of gaining a few pound of muscle whilst losing fat (im not guaranteeing that it will happen though) is the use the carb cycling method combined with carb targetting.

carb cycling is using a low carb diet for 3 days , then a high carb diet for 1 day. carb targetting is placing your highest carb meals of the day before and after your weights sessions so that those carbs get used for the workout energy and for muscle recovery.

it works like this :

simple carbs = fruit
starchy carbs = potatoes, pasta, rice etc...
fibourous carbs = fibourous veg like broccoli, cauliflower etc...

on a low carb day if you workout in the morning then the 1st 3 meals of the day consist a portion of protein and a protion of starchy carbs for each meal. have protein and starchy carbs before your workout , and protein and starchy carbs after your workout (after the workout you are best going for a meal replacement shake as it is liquid. you can use simple sugars if you want but on a fat loss diet a lquid meal does the trick even if it doesnt contain simple sugars )
the last 3 meals of the day consist of a portion of protein and a portion of fibourous carbs for each meal. and obviously add good fat to some meals

on a low carb day if you workout in the evening then meal 1 is starchy carbs and protein. meals 2 and 3 is protein and fibourous carbs. meal 4 is pre workout and is starhcy carbs and protein. meal 5 is post workout and is starchy carbs or simple sugars and protein. and meal 6 is fibourous carbs and protein

high carbs days each of your 6 meals conists of protein and starchy carbs. add simple carbs aswell to meals 1 and 2, and add fibourous carbs to meals 3 4 5 6 . of course you can make one of those meals your post workout one and change it to simple sugars, but again a liquid meal replacement shake is fine too.
make breakfast 100-200 cals bigger and meal 6 100-200 cals smaller

low carbs days should be 15-20% calories below maintainence

high carb days should be at your maintenance calories

do 3 days low, 1 day high and repeat the cycle.

this is the best way to get down to low digit body fat whilst keeping all of your muscle or maybe gaining a few pounds if you are lucky

[Sasstig]

Benney,

Could you please give me a typical daily plan outlining what recommendations you have stated.

I am going to work out on a day on day off regime and the days off I will do some cardio.

I would be very grateul. I am now weighing in at 190lbs. I do wish to to stay around 180lb adn like you said once I see where I am at below 10% then I may wish to go on a bulk.


regards

Sasstig

[scottz]

hi mate..i do think that you have had good advice from Kerry Kayes and Benneys post above..not sure how too say it without being repetetive too you..you will find it almost impossible too lose fat and grow muscle,and these gains will be minimal at that...why dont you bulk up as lean as possible,and you will gain some fat as i did myself..then do a cutting diet where you keep your proteins high and lower your carbs gradually and do extra cardio...it isnt going too happen overnight..you need too stick at a plan for a period of time mate..swopping about all the time isnt giving things time too work..you say in Bennys post that your doing a day on day off,but in the next post asking Kerry the same your doing 2 days on then a day off..:crazy: there is no miracle workout mate or special diet..you gotta listen too advice,workout what works for you and "stick" at it for a while..Benny offered you good advice on here,then you go and ask Kerry the same thing...hope you find the magic answer,if so let us know,as the rest of us do it through hard work and trial and error...:idea:

[Sasstig]

Scottz,

thanks for the advice and yest this is something I am going to have to get used to.

I just dont like to see myself being fat and putting on even more weight just repulses me.

Thanks

Adrian

[benney]

Benney,

Could you please give me a typical daily plan outlining what recommendations you have stated.

I am going to work out on a day on day off regime and the days off I will do some cardio.

I would be very grateul. I am now weighing in at 190lbs. I do wish to to stay around 180lb adn like you said once I see where I am at below 10% then I may wish to go on a bulk.


regards

Sasstig

ill give you some info from my own personal diet and training plan. mon, wed, fri evening i do a weights sessions. mon,wed, fri 1st thing in morning i do steady state cardio for 45 mins . tue, thurs, sat 1st thing in morning i do hiit cardio for 20mins:

low carb mon, wed, fri (weight training day):

-45 mins steady state cardio
1-porridge , peptide
2-chicken, veg
3-tuna , veg
4- (pre workout) - porridge, peptide
-weight training
5-(post workout) - E.A.S myoplex meal replacement shake
6- peptide, veg

low carb tue, thurs, sat

-20 mins hiit cardio
1-porridge, peptide
2-porridge, peptide
3- tuna, brown rice, veg
4-peptide, veg
5-chicken , veg
6-peptide , veg

high carb mon, wed, fri:

-45 mins steady state cardio
1-porridge, peptide, blueberries
2-chicken, potatoe, veg
3-tuna, brown rice, veg
4-(pre workout)- peptide, porridge, veg

-weight training

5-(post workout)- E.A.S myoplex meal replacement shake, grapes
6- pro mr

high tue, thurs, sat

-20 mins hiit cardio
1-porridge, peptide, blueberries
2-porridge , peptide, grapes
3-tuna, brown rice, veg
4-porridge, peptide, veg
5-chicken , baked potatoe, veg
6- pro mr

(obviously i also add good fat to a few meals per day)

just work out your own individual calorie needs and then follow my example as a guide. too be honest i think you said you are over 20% body fat and you only want to lose 10lb but if you only lose 10lb i doubt that would get you down to 10% body fat.

you are best just aiming for around 5-7% body fat no matter how many pounds you lose or what you weigh(does it really matter if you weight less than 180lb if you look great ?).

if you get to 5-7% body fat you will look muscular cos theres is no fat covering your muscles. you could look like you weigh 180 even if in reality you actually only weigh 170 . so what does it matter what you weigh?

if you go down to 170% and you still think you need to gain more muscle you could always bulk and eventually get yourself back up to 180. getting back to 180 should not take long cos after youve cut its very easy to gain muscle , and also you will gain a bit of water and fat so your weight should shoot up in next to no time

if i were you id forget about scale weight and just focus on body % and your appearance in the mirror

[Sasstig]

Benney,

Great advice, I will put this towards my goals and yes will not look too hard at the weight.

cheers.

Sasstig

[Gumball]

Haven't had chance to read all the replies sorry due to time, my obvious thoughts though are...

06:45 3 Jelly Babies & 2 servings of coffee (to kick start the metabolism)
DITCH THE JELLY BABIES, SIMPLE CARBS. IF YOUR ADDICTED TO THEM AND MUST HAVE THEM THEN HAVE THEM POSTWORKOUT ONLY INSTEAD OF PRO RECOVER. I PERSONALLY WOULDN'T RECOMMEND THIS THOUGH.
HAVE YOUR GLUTAMINE, BCAAS ALONG WITH A FAT BURNER PRE CARDIO.

07:10 30 – 45 minutes’ brist walk
07:50 multi vitamin, 5g Creatine, 1 tablespoon Udos Oil, 1 Glucosamine
08:00 37g Whey protein in water & 100g porridge oats in water with 1 tablespoon honey
YOUR AIMING TO LOSE QUITE A BIT OF WEIGHT SO I WOULD REDUCED THE 100G TO SOMETHING LIKE 75/80. 100G GIVES YOU APPROX 67G OF CARBS SO PROBABLY A BIT OTT FOR SOMEONE WHO SHOULD BE IN CALORIE DEFICIT.
DITCH THE HONEY (WHICH IS ESSENTIALLY SUGAR). ADD THE WHEY OR PEPTIDE TO YOUR PORRIDGE TO SWEETEN IT.
GET RID OF THE UDOS OIL. A GOOD SERVING OF PORRIDGE HAS MORE THAN ENOUGH FAT

10:00 37g Whey protein in water & 1 large banana, 1 apple
I PERSONALLY STAY AWAY FROM FRUIT WHEN DIETING AS FRUCTOSE EASILY CONVERTS TO FAT. REPLACE WITH COMPLEX CARBS.

12:00 1 full tin of tuna, 200g mixed salad, 1 tablespoon Udos Oil
12:30 Pre-Workout 20g Carbs, 37g Protein, 5g Creatine, 3 BCAAs
GET RID OF THIS MEAL AND HAVE A PROPER MEAL WITH PROTEINS AND COMPLEX CARBS 1.5-2 HRS BEFORE TRAINING.
HAVE YOUR BCAAS JUST BEFORE TRAINING.

13:00 – 14:00 Training (see programme)
14:00 Post-Workout 70g Carbs, 37g Protein, 5g Creatine, 3 BCAAs, 5g L-Glutamine
HAVE THE GLUTAMINE, THEN 10-15 MINTUES LATER HAVE A PRO RECOVER.

15:00 250g chicken, 200g mixed salad, 1 tablespoon Udos Oil
GOOD. I PERSONALLY WOULD HAVE A VERY SMALL SERVING OF COMPLEX CARBS TO AID RECOVERY.

18:00 250g chicken, Or 250g Beef, 200g Brocolli or mixed veg
GOOD. MAKE SURE YOU VARY PROTEIN SOURCES - MEAT, POULTRY, FISH, EGGS

21:00 250g Greek Yoghurt & 20g Whey protein, 5g L-Glutamine, 3 BCAAs, 1 vitamin
HAVE THE GLUTAMINE ON AN EMPTY STOMACH ALWAYS.
REPLACE THE YOGHURT WITH 150-200G OF LOW FAT COTTAGE CHEESE WITH 1 SCOOP OF PROTEIN MIXED IN.
OR SIMPLY HAVE A PRO PEPTIDE.

*** All these points are of my opinion. It depends how much you really want to meet your goal, most people don't have the dedication to stick to a diet like this fulltime. For best results I would eat perfectly throughout the wk then reward myself with a single cheat meal every week. Not a cheat day!!

[Sasstig]

Gumball,

Thanks for your advice and over this weekend I will change my diet and start first thing.

I am very disciplined and will eat what is necessary to getting to my goals,

I appreciate all your comments and will take them onboard.

Thanks guys and keep up the great work as people like me need you.
Rgds
Sasstig