Cutting diet advice

[broseff]

Hi all looking to get some feedback on my diet at the moment,

i am 180cm 85kg and about 20% bodyfat, would like to get down to 10% bodyfat before i start bulking up. Ive set the goal to be 10% at New years eve but i dont think this is going to be likely as it's not coming off as fast as i would like. ive been using a similar diet for the last 3 weeks i would assume, and although im loosing fat i want to make sure i am doing everything right, its becoming an obsession of mine

My meals usually follow this,

M1: 30grams protein 30grams dry oats + creatine (shake or heated)

M2: 150 grams of chicken/fish/steak 100 grams of kumara/brown rice, 150 grams of mixed veg

M3: same as M2

M4:same as but 30 grams of kumara/brown rice

M5: Post workout shake maybe a bannana

M6: 200 grams of steak/chicken/fish and 150 grams o salad or green vege

M7: 150 grams of lite cottage cheese or yogurt

I think im ok for good fats as i cook with olive oil or put a little on the salads/veg.

My fitness is 5 days weights and 7 days cardio. usually do cardio in the morning before first meal or after weights. I dont want to loose a lot of muscle but loosing the fat is the first priority, im coming back from a shoulder injury aswell so this is making lifting heavy in the gym a little difficult and possible why i want to focus on loosing fat first

Anyway ive seen alot of supportive comments/critiques in the forum and would really appreciate some help with this diet

thanks in advance

[vracula]

wow that is preety amazing!your diet looks awesome

cardio 7 days a week?that is some dedication bro,I wish my plan looked as good as yours.

just another thing when I see oats mentioned on this forum,are we talking milk and oats or water and oats?

[broseff]

just another thing when I see oats mentioned on this forum,are we talking milk and oats or water and oats?

Nah for me always oats are always with water, water with all protein shakes aswell.

Might be an unpopular feeling in this forum but i ****** hate oats, would rather be eating brown rice in the morning than oats. But i know there good for me.

Yeah cardio is 30 minutes a day mix of ecliptic,bike and treadmill, aiming for about 60% HR intensity.... believe me id way rather be doing weights hahah

[broseff]

What are peoples thoughts?

should i be eating as many carbs? im making sure they are all clean but does anyone recommend cutting the quantity down?

I believe i am eating a bit less than my calorie requirements for a cutting diet, but i dont feel like i need the extra food, do most people when cutting stick to the required calories or go a bit under?

thanks

[Blackstarninja]

hey man

your diet looks similar to mine as are your goals .

be interested to see what knowledge bombs some of the more experienced forum members here come up with

nice post :nod:

[soundsgood]

Hi broseff, that diet is looking great so far. Would really not like to be dropping the carbs too much at this stage as this will give you less to play around with as you lean up but perhaps look at dropping some of the kumara from m2 and m3 once the fat loss becomes slower. Then you can Say goodbye to the banana post workout.

At the end of the day your best bet would be to work out your base maintenance calorie intake (a), Work out the macronutrient values exactly from your diet (b) and try to adjust your diet so that b is less than a. I would say at your bw you only require 200g protein per day. A 300-400 calorie deficit will result in excellent fat loss over time.

You have 11 weeks till new years, 10% BF drop over that time is def achievable. Go and get it ( and when you do, make sure to post pics on here, we love to see progress :grin: )

[TonganTerror]

sound advice from soundsgood, Im also a fan of keeping the carbs in for the first part of your diet then dropping them gradually as weight and fatloss slow down then after that add in some thermos probably around week six.

I wonder if 7 days of cardio at 30min is as beneficial to you as say 4-5 45min or better yet 1 hour cardio sessions I feel you cant burn enough calories in a 30min treadmill session.

[Grover]

Not trying to be smart but 1.8 tall and 85kg wanting to drop 10%, going to be a bit thin?

Intention then is to bulk up so why not just do that now, get into some compound stuff, deads, squats bench etc

Eat well and you should grow and trim up as well.

just a thought

[Chemo]

sound advice from soundsgood, Im also a fan of keeping the carbs in for the first part of your diet then dropping them gradually as weight and fatloss slow down then after that add in some thermos probably around week six.

I wonder if 7 days of cardio at 30min is as beneficial to you as say 4-5 45min or better yet 1 hour cardio sessions I feel you cant burn enough calories in a 30min treadmill session.

Interesting I skip for 30 mins in the morn, moderate - moderate high intensity. I was hoping this was enough, and I didnt want to burn that muscle mass. Think 30 is not enough at a moderate pace? In terms of cutting fat what are peoples thoughts on the cardio? I have similar goals, well...had planned to drop the body fat by diet a few weeks ago and failed completely. Cardio time :evil:

[broseff]

Not trying to be smart but 1.8 tall and 85kg wanting to drop 10%, going to be a bit thin?

Intention then is to bulk up so why not just do that now, get into some compound stuff, deads, squats bench etc

Eat well and you should grow and trim up as well.

just a thought

Yeah could be a bit thin, i am trying to keep muscle, but im just tired of having the extra bf. Read a few books and it was suggested to drop to 10% before bulking up.

I always do compound lifts in my exercises, and make sure to keep it heavy, as i mentioned, im coming back from a shoulder injury, so on chest and shoulders im unable to go as heavy as i like.

Basically i would like to grow and trim at the same time, but just trimming a bit faster.

fair point though, i dont want to be weedy

[PeterDolan]

Chemo, if you've read TT's journal, while his cardio is hard to get through, it would be mod intensity at the most so a longer duration would be best for him. If you're intensity is high then 20-30 would be sufficient and anything else would probably be overkill. One thing I like to do with HIIT cardio is do a 5 min warm up, 30 mins of sprints and a 10 min cool down period. If you are scared of catabolism, I know you are a supplement fiend, get some aminos and just take them during the session.

My 10c

[TonganTerror]

sound advice from soundsgood, Im also a fan of keeping the carbs in for the first part of your diet then dropping them gradually as weight and fatloss slow down then after that add in some thermos probably around week six.

I wonder if 7 days of cardio at 30min is as beneficial to you as say 4-5 45min or better yet 1 hour cardio sessions I feel you cant burn enough calories in a 30min treadmill session.

Interesting I skip for 30 mins in the morn, moderate - moderate high intensity. I was hoping this was enough, and I didnt want to burn that muscle mass. Think 30 is not enough at a moderate pace? In terms of cutting fat what are peoples thoughts on the cardio? I have similar goals, well...had planned to drop the body fat by diet a few weeks ago and failed completely. Cardio time :evil:

Chemo I think skipping for 30min would be much more beneficial than incline walking for 30min you would almost put the skipping into the anaerobic activity branch of cardio wouldnt you?

Would you say your heart rate sits at 140ish or much higher as mine does when skipping?

[TonganTerror]

ha just read PDs post and boom same thought process as usual :nod:

[PeterDolan]

ha just read PDs post and boom same thought process as usual :nod:

We text each other before either of us post.. :pfft:

[Chemo]

Omg supplement fiend reputation T__T sad but true.

I do BCAA and L-Carnitine up when i do it.

You do sprints pre breakfast PD?

What sort of intervals and intensity we talking about here?

Currently Ill skip warm up for a bit (2-3 mins) and then get straight into intervals of run'skipping and just pounding out a good skipping sesh for 20-30 mins. I would say my heart rate gets up to 140 or higher, its practically fast running on the spot, backed into shadow boxing.

Cheers for the peace of mind PD, I had been scared of catabolism, hence the aminos.

Broseff:

I'm in the same boat, I carry fat on the front and I'd rather get the bf% down before I do any type of serious bulk. Just for aesthetic reasons. I did the whole bulk cut thing and its a lot of back and forth, id rather do that on a smaller scale, just to minimize the fat gain.

There were a bunch of serious guys in christchurch who advised to bulk cut in monthly or bi monthly cycles, just to prevent a lot of fat accumulating, but still progressing. I'm quite a fan of that idea, it may not result in maximum gains but as an all year round practice, sounds good to me

[PeterDolan]

Omg supplement fiend reputation T__T sad but true.

I do BCAA and L-Carnitine up when i do it.

You do sprints pre breakfast PD?

What sort of intervals and intensity we talking about here?

Currently Ill skip warm up for a bit (2-3 mins) and then get straight into intervals of run'skipping and just pounding out a good skipping sesh for 20-30 mins. I would say my heart rate gets up to 140 or higher, its practically fast running on the spot, backed into shadow boxing.

Cheers for the peace of mind PD, I had been scared of catabolism, hence the aminos.

Haven't done them in over a year cause my last diet was keto but I did do them first thing on a empty stomach. I did 1min work, 1 min rest, basically sprinted my arse off (especially on the last 3-4 intervals) then walked at a easy speed.

BCAAs are good but I'd go for a more complete amino supplement. My reasoning is we use BCAAs for their specific aminos that trigger growth and muscle repair but when we use them in this scenario we are using them to spare muscle and our muscle isn't just made up of these 3 aminos, that's why I recommend a complete amino supplement. No research being quoted here so if it doesn't make sense, don't listen to me haha

[Chemo]

Roger that man cheers. 1 minute sprints is serious business, how did you keep that up for 30 mins ?! My sprints would turn into jogs at that rate!

Was thinking of getting a custom 4.1.1 Luciene, EAA and Cit malate mix from trueprotein.

Supplement fiend turned formulator 8)

[PeterDolan]

Roger that man cheers. 1 minute sprints is serious business, how did you keep that up for 30 mins ?! My sprints would turn into jogs at that rate!

They weren't 100% sprints I should admit, can only go as fast as the treadmill will allow you

Supplement fiend turned formulator 8)

Turned Supplement line owner? :pfft:

[Chemo]

Roger that man cheers. 1 minute sprints is serious business, how did you keep that up for 30 mins ?! My sprints would turn into jogs at that rate!

They weren't 100% sprints I should admit, can only go as fast as the treadmill will allow you

Supplement fiend turned formulator 8)

Turned Supplement line owner? :pfft:

Ah cool yeah with ya now.

I do max treadmill intervals at 18ks, thats a workout and a half.

15 degree incline and 12ks or running backwards on incline is even worse O___O. Try that shit after leg day.

Supplement Line owner has a nice ring to it....lol I wish 8)

[PeterDolan]

15 degree incline and 12ks or running backwards on incline is even worse O___O. Try that shit after leg day.

I usually waddle after legs, would just look stupid

[Mike62]

Your name wouldnt happen to be Youseff would it?

[broseff]

Your name wouldnt happen to be Youseff would it?

Nah man, i went back to using Cat Stevens