Cutting diet formula, please

[Pseudonym]

Can anyone suggest a good formula to work out the macronutrient breakdown of a good cutting diet? I've been winging it so far this summer, and probably not making the progress I should've/could've been.

Nothing too radical, just a nicely laid out plan to lose fat asap, while holding (and preferably gaining!) lean muscle.

Ta. 8)

[Pittbull]

Hey Pseudonym, do you know roughly how many cal's you're having a day?

I've got a great eating plan that'll help you get lean & keep all your hard fought for size, I'll just adjust it to account for what you've been taking in & we can change it a little here & there once we see how you respond.

It works damn well & you're never hungry + you still get all ya carbs.

Let me know what you think, I'm happy to do it all on the open forum (as you suggested) so others can comment, help etc.

[Pseudonym]

Thanks Pittbull, I like the sound of that already!

As for total calories, I really have no idea. To be honest, it changes dramatically from day to day anyway. That's another reason I want a set diet - it gives me something to stick to!

If it helps, I'm currently around 85kg and 10-12% BF.

[The Legend Killer]

I'd be interested to see your cutting formula on the forum Pittbull.

[samoan_muscle]

I'd be interested to see your cutting formula on the forum Pittbull.

Bump that...

[Varven]

Pitbull, I think a LOT off us would love to see that info... I need some SERIOUS help... floating at around 20% bf with BW ~93kgs....(complete with man tits and all)....

[Pittbull]

Ok now this is a standard eating plan I start most of my clients on & tweak it to suit their individual needs. It’s a great base to work off & can be very simply modified for both great lean mass gains & to trim up while still maintaining size.

It’s simple, easy to follow & helps start to engrain good eating habits for later on down the track when the acid goes on & we get a lot stricter.

I like to cycle my calories so that on training days I’ve got plenty of nutrients & the energy needed to hit the iron with 120% intensity! Then the non-training days you have a decent drop in your calories while still getting in what you need for recovery & growth. So in essence while your body is grabbing every bit of food you feed it & making the most of each calorie to repair the ciaos you put it through the day before you then find that because everything is getting used in this way you’ll start to dip into stored adipose tissue (yep fancy way to say bodyfat) for energy.

This example is from a client that was sitting round the 108kg mark @ 20% & is now 105kg @ 14%, so it’s not only a loss of 6% BF but also a gain of near 4kg lean muscle!

***This is an example & should be viewed as just that. Any eating programme you decide to use has to be tailored to suit your lifestyle & training requirements, I take no responsibility for what people may do with this information, nutrition is a very personal thing & no 1 person will react the same, that’s where I come in to help lol***

Ok, weight training is usually only 3 x a week & very intense followed by 30min of moderate intensity cardio.

Training day eating plan:

8am

60g protein (clean food)

0g fat

50 carbs

10am

TRAIN

12pm (approximately)

Immediately post workout (don’t even get ya breath back! Just do it!)

75g Vitargo

3 tsp CEE

32 tsp BCAAs

12:30pm (approximately)

20-30 minutes later

60g WPI in water

3 Kellogg’s K-time Fruit’n Crunch bars (72g carbs)

1:30pm (approximately)

1 hour later (clean food)

60g protein

75g carbs

0g fat

4pm

60g protein (clean food)

20g fat

25g carbs

6:30pm

Protein Drink

60g protein (try for a good blend of WPI, WPC, egg protein etc…)

20g fat (canola oil is easy & cheap 4tsp into ya shake, makes it thicker & creamy)

25g carbs (oats are easy here, into the shake too)

9pm

60g protein (clean food)

0g carbs

20g fat

11:30pm

Protein Drink (same as 6:30 less the oats)

60g protein

0g carbs

20g fat

Approximate totals:

Protein 420g

Fats 80g

Carbs 350g

Calories 3800

Protein powder can be used post workout, 6:30pm and 11:30pm.

Vegetables can be eaten in any of the zero carb meals. Do not count vegetables as carbs.

Now it’s time to fool the body & get it to start dipping into it’s treasure trove of stored fat.

Off days eating plan

8am

60g protein (clean food)

50g carbs

8g fat

11am

Protein drink

60g protein (try for a good blend of WPI, WPC, egg protein etc…)

50g carbs (oats are easy here, into the shake too)

8g fat (canola oil is easy & cheap 1.5tsp into ya shake, makes it thicker & creamy)

2pm

60g protein (clean food)

50g carbs

8g fat

5pm

60g protein (same as 11am)

50g carbs

8g fat

8pm

60g protein (clean food)

0g carbs

24g fat

11pm

Protein drink (same as others less carbs)

60g protein

0g carbs

24g fat

Protein powder can be used in meals at 11am, 5pm and 11pm.

Vegetables can be used in any meals that are listed as zero carbs. Do not count vegetables as carbs.

Approximate totals:

Protein 360g

Fats 80g

Carbs 200g

Calories 2960

So as you can see you’re down by roughly 800 calories, which is a lot when you think of the work your body is doing trying to recover & repair all the extremely stressed & damaged muscle fibres fro your workout.

Now you do get a lot of choice as to what you want to eat with this plan but there’s a catch! You can only choose food that’s in my preferred food groups lol

Fat:

natural peanut butter (no salt, no sugar)

plain peanuts (not salted)

almonds

olive oil

fish oil capsules

canola oil if - preferably if it isn't cooked or heated

Carbs:

Whole grain breads

Plain oatmeal

Kumara

White potatoes

Brown rice

Fresh fruit

Vegetables (broccoli, cauliflower, green beans, greens like lettuce, spinach, etc., tomatoes, mushrooms, onions, etc.. )

Protein:

Lean chicken breast

96% lean ground beef

Fish

Seafood

Egg whites

Protein powder

Fluids:

I'm a very strong believer in keeping totally hydrated as this helps with every function in the body in on way or another & is optimum for both recovery & fatloss.

So having said that I like to see guys 100kg+ getting in as close as they can to 6L of water a day. This is above & beyond what you have in shakes of greet tea! It’s not hard to do & you get used to it pretty soon.

Here’s how I do it, every hour from waking up till 12hrs later I have 500ml of water, Bang! Before you know it 6L has gone!

With getting so much water at regular intervals you’ll have no need for the body to store water either so will look leaner too.

Greet tea: a couple of good strong cups a day. This helps raise metabolism & is packed with anti-oxidants!

If you really still need to have a soft drink fix, please choose something like zero coke.

Supplements:

Multi vit / min 2 x daily

Fat burner, I like Hotrox & find 2 caps with breakfast is enough as we want the food to keep the metabolism running like a furnace & these are just an aid (not a crutch)

Protein Powder:

I use pure WPI from Fontera for my shake after training

And like TwinLab 100% whey the rest of the day

But I am going to try the MAX’s Daytime Lean Protein as it’s got a great nutrient profile & some seriously fast digesting protein for post work out.

Creatine ethyl ester & BCAAs are my own product in bulk powder.

Ok, that's it for now kiddies :grin:

[poos_n_wees]

Thats awesome.. some great tips in there too

Thanks for sharing!

[sponge]

30 mins of cardio after a big workout? ouchies, won't that hinder glycogen resynthesis (anabolism!) and thus recovery?

[Pittbull]

30 mins of cardio after a big workout? ouchies, won't that hinder glycogen resynthesis (anabolism!) and thus recovery?

The easiest way for me to answer that is:

For the average to even a lot of the more "advanced" bodybuilders, weight trainers etc the difference in "anabolism" that would be physically noticeably would be negligible (If it where an elite athlete it would be a different situation)

Having said that though it’s also very important to make sure your PWO nutrition is spot, you have something that’s going to give you rapid glycogen replenishment!

Note: Training time including cardio should be round 90min, the times on the example are rough guidlines only.

[PT]

Awesome tips Pittbull! Specially about throwing a little cardio in for you big boys (and big girls)!! It's sooo important and I agree you wouldn't see hardly any loss of muscle. Oh you lucky boys getting all those carbs!!

:nod:

[Retro Blaster]

Hey yall just bumping this thread, ive been doing Pittbulls eating plan for around8 weeks now and i have seen awesome results, the weight is the same but bf has droped imencly and the pics we took before we started compared to last weeka re freaky different.

The eating plan was hard at 1st cos i wasnt used to eating soooo much during the day, i was a breaky lunch tea guy all my life, but i found that eating like pitt suggests realy keeps the hunger pangs away the last meal and shake were forced down hahaha.

Vitrgo and the BCAA and CEE are great post wo its like an instnt boost after a hard and i mean hard gut busting work out

K time fruit andd crunch bars are sensational and i have to hide them from my son hahahaha.

I still have a way to go to get to my goals but this program is totally the way to go.

I havnt lost any strength at all in fact it has gone up but the biggest thing o found that went up was my strength endurance, i was doing a west side based program before but now with some help from pitt i am doing a bit higher rep stuff and getting amazing results. I still do my low rep stuff (just the power lifter in me)(havnt told pitt that yet) but thats not my main focuss at the moment.

Anyway guys and gals give pitt a PM and i rekon he can sort you out.

PEACE

[samoan_muscle]

good to hear ya having great progress bro :clap:

Any chance we could see the pics?

Hey pittbull - why no fats in meal one before the workout?

[Cammo]

Cheers for that one Pittbull! :nod:

[Pseudonym]

Awesome! Thanks Pittbull, I'll certainly give it a go, and let you know the results.

Now for those of us who train at night, how do you deal with tapering off the carbs? Can you explain the key points behind the way you've structured your diet (eg, no carbs in the evenings seems to be one) so that if we need to change things because our schedules are different, we can at least get the basic principles right?

[Pittbull]

Ok, for all those who train at night here's how I like to see things eaten:

Meal 1

60g protein (clean food)

0g fat

50 carbs

Meal 2 (2.5-3hrs later)

60g protein (clean food)

20g fat

25g carbs

Meal 3 (2.5-3hrs later)

Protein Drink

60g protein (try for a good blend of WPI, WPC, egg protein etc…)

20g fat (canola oil is easy & cheap 4tsp into ya shake, makes it thicker & creamy)

25g carbs (oats are easy here, into the shake too)

Meal 4 (2.5-3hrs later)

Protein Drink

60g protein

30g carbs (I like to add fruit)

20g fat

TRAIN (1.5-2hrs later)

Immediately post workout

75g Vitargo

3 tsp CEE

3 tsp BCAAs

20-30 minutes later

60g WPI in water

3 Kellogg’s K-time Fruit’n Crunch bars

1 hour later (clean food)

60g protein

75g carbs

0g fat

Meal 5 (2.5-3hrs later)

Protein Drink

60g protein

0g carbs

20g fat

Approximate totals:

Protein 420g

Fats 80g

Carbs 350g

Calories 3800

I’m going to give it a miss for explaining why & how I structure my nutrition & training plans as I have a lot of clients (a few on this board) that pay good money to take advantage of what’s in my head & don’t feel it’s fair on them going into anymore detail than I have thus far.

I take no responsibility on how the above plan may affect different individuals as this is purely one of my “standard” off season starting point plans & from this raw state is altered & tweaked to suit the individual body type, weight, metabolism, goals, supplementation & many other factors to enhance their training & achieve the maximum results in minimal time. It’s all about eating & training smart!

[poos_n_wees]

I take no responsibility on how the above plan may affect different individuals as this is purely one of my “standard” off season starting point plans & from this raw state is altered & tweaked to suit the individual body type, weight, metabolism, goals, supplementation & many other factors to enhance their training & achieve the maximum results in minimal time. It’s all about eating & training smart!

Hehe, nice disclaimer!

[loser]

use hydroxyphase it will get u ripped in no time

[Pseudonym]

Cheers, Pittbull. That suits my schedule a lot better.

[samoan_muscle]

use hydroxyphase it will get u ripped in no time

sure it will.... :crazy:

[Paul]

Didnt U know SM u take the hydroxyphase and bam the fats gone its majic bro u got to get on it. :pfft:

[Cammo]

Didnt U know SM u take the hydroxyphase and bam the fats gone its majic bro u got to get on it. :pfft:

I find a potato peeler works much better :pfft:

[Pittbull]

Didnt U know SM u take the hydroxyphase and bam the fats gone its majic bro u got to get on it. :pfft:

I find a potato peeler works much better :pfft:

Nah bro if you're going for that super peeled look you can't do any better than a skinning knife! You'll look so lean that people will wonder if there's actually any skin covering ya muscles :pfft:

[samoan_muscle]

Didnt U know SM u take the hydroxyphase and bam the fats gone its majic bro u got to get on it. :pfft:

geesus i got get me some of that stuff!! i'm suprised it's not illegal :pfft: :pfft: :pfft:

The peeler/knife method is definately a proven method - apparently you can rip thru fat like a knife thru butter! :grin: :grin:

[MasterTel]

And don't forget lyposuction!! :pfft: