Battle of the BULGE... My cutting diet.

[Varven]

Howdy all,

well weve seen a host of workout journals.

So I decided to start a brief cutting diet journal on here.

Ive been battling the bulge for a while now.

Ive been unable to stick to any diet properly due to a myraid of reasons.

Ive finally designed a diet that I hope can do something for me.

Its nothing complicated, in fact its very very basic, it just reduces calories while trying to maintain a minimum protein count.

As time progresses, Ill add in other tools and supplements.

Ive challenged myself to get this underway.

I decided by posting it on here you chaps will give me some insight and learn from my mistakes or success, hopefully the latter.

Current stats

BW 89kg

180cm height

I guesstimate 20% bodyfat, will get this checked next week.

[Ash]

Don't forget to keep doing cardio - trying to burn fat by just reducing cals is the wrong approach IMO.

Also get back into green tea - I've found that it really helps if you take enough of it.

[poos_n_wees]

shot, putting a cutting journal up would help - more accountable i suppose 'cos there'll be ppl keeping tabs on your progress.

post up a typical day of your diet if you get the chance...

[2guns]

Don't forget to keep doing cardio - trying to burn fat by just reducing cals is the wrong approach IMO.

imo this can be done while not losing muscle as long as u keep yr protein high. i dnt see why not

[Ash]

Don't forget to keep doing cardio - trying to burn fat by just reducing cals is the wrong approach IMO.

imo this can be done while not losing muscle as long as u keep yr protein high. i dnt see why not

Of course it can be done but why cut 500cals a day out of your diet (for example) when you can burn 300 by doing cardio and drop only 200 from the diet? Especially if those 300 calories that you now get to eat come from protein.

In my experience, when I've lost fat by reducing cals only, I've also lost muscle. When I've added in more cardio, I tend to lean out with minimal muscle loss.

I'm no expert on cutting but how many competitive BBs do you know of that cut for a contest without cardio?

[2guns]

well i spoze it depends on how much fat theyve put on in the offseason

but in my experience as long as ive been strick with my diet ive just let tht do all the work

[2guns]

In my experience, when I've lost fat by reducing cals only, I've also lost muscle. When I've added in more cardio, I tend to lean out with minimal muscle loss

but everyones different and different and diffetrent methods work differently for diferent people

[Ash]

but everyones different and different and diffetrent methods work differently for diferent people

Absolutely - we're just presenting our individual experiences. One thing I've learned over the years is that there's no one right way to do this BB thing

[Varven]

FOOD LOG

Monday 24th april 2006

Meal 1

2 toast wholemeal - jam & Light margarine spread

1 whole egg

4 egg whites

1 fruit yoghurt

½ cup milk

multi vit/mineral

joint nutrition

3 tabs of flax seed oil (omega 3,6,9?) - about 3g basically.

Snack

1 large banana

Handfull of cooked shrimps.. I don't have a measure scale yet, I will soon. Going back to Body for life portions this would equate to 1 fistfull of recommended protein servings.

Bye bye diet coke, hello green tea: 1 Cup

Meal 2

3 slices whole meal bread-medium sized.

185g of tuna in water.

1 slice of cheese(normal cheese, will son change to low fat).

Some ketchup for taste.

Snack

2 scoops protein shake

1 fruity muesli bar

WORKOUT

PWO shake: 2 scoops protein powder + 2 heaped tsp of sugar

1 nut bar

Snack

Slices of cucumber and carrot sticks with a tablespoon of peanut butter.

Yeah I know not enough protein here, will fix this next time

Meal 3

Prawns

Half a chicken breast... (left over from earlier)

Veges

1portion of rice( going back to body for life measures, the size of 1 closed fist).

1 cup of green tea.

Estimated totals for the day:

Carbs: 250g

Proteins: 150g

Fat: 35g

These are rough guesses. I will buy a weighing scale soon.

[poos_n_wees]

can someone explain why diet coke is considered bad? its got like 2 calories.

sup Varven, jus wit the PWO - I would ditch the nut bar. I read somewhere how fat slows down the uptake of protein or sumthing. someone who knows a bit more can prolly elaborate on this...

[Flex]

can someone explain why diet coke is considered bad? its got like 2 calories.

Artificial sweeteners trigger the release of insulin in the body as the brain will trigger the release of insulin at the first taste of sweetness. Any sugar or sugar substitute will cause a rise in insulin levels. This rise is even more detrimental if an artificial sweetener produces it since there are no calories for the insulin which would normally be used to disperses the glucose that should have been present.

Insulin is essentially a storage hormone, evolved to put aside excess carbohydrate calories in the form of fat. So the insulin that's stimulated by excess carbohydrates or artificial sweeteners can promote the accumulation of body fat. Not only do increased insulin levels tell the body to store carbohydrates as fat, they also tell it not to release any stored fat. This makes it impossible for you to use your own stored body fat for energy.

Insulin also drives your body to use more carbohydrate, and less fat, as fuel. And, insulin converts almost half of your dietary carbohydrate to fat for storage. If you want to use more fats for energy, the insulin response must be moderated. High insulin levels also suppress two important hormones: glucagon and growth hormone. Glucagon promotes the burning of fat and sugar. Growth hormone is used for muscle development and building new muscle mass.

Insulin also causes hunger. As blood sugar increases following a carbohydrate meal, insulin rises with the eventual result of lower blood sugar. This results in hunger, often only a couple of hours (or less) after the meal.

Studies show that artificial sweeteners may actually trigger the desire for sugary foods "If you offer your body something that tastes like a lot of calories, but it isn't there, your body is alerted to the possibility that there is something there and it will search for the calories promised but not delivered - http://www.webmd.com/content/article/107/108476.htm

Diet Coke, as with most diet soda's contains aspartame/nutrasweet which should be enough to put anyone off from making Diet Coke a regular component of their diet.

[HOG]

Varven, you are obviously trying to lose body fat, but on that sort of diet you will very quickly become frustrated and hungry. Those calories are way too low. Have you not heard the quote "Burn the fat feed the muscle"

If you want some good advice contact Impact Nutrition & Fitness. Email

impactnutrition@xtra.co.nz

Hog

[poos_n_wees]

can someone explain why diet coke is considered bad? its got like 2 calories.

Artificial sweeteners trigger the release of insulin in the body as the brain will trigger the release of insulin at the first taste of sweetness. Any sugar or sugar substitute will cause a rise in insulin levels. This rise is even more detrimental if an artificial sweetener produces it since there are no calories for the insulin which would normally be used to disperses the glucose that should have been present.

Insulin is essentially a storage hormone, evolved to put aside excess carbohydrate calories in the form of fat. So the insulin that's stimulated by excess carbohydrates or artificial sweeteners can promote the accumulation of body fat. Not only do increased insulin levels tell the body to store carbohydrates as fat, they also tell it not to release any stored fat. This makes it impossible for you to use your own stored body fat for energy.

Insulin also drives your body to use more carbohydrate, and less fat, as fuel. And, insulin converts almost half of your dietary carbohydrate to fat for storage. If you want to use more fats for energy, the insulin response must be moderated. High insulin levels also suppress two important hormones: glucagon and growth hormone. Glucagon promotes the burning of fat and sugar. Growth hormone is used for muscle development and building new muscle mass.

Insulin also causes hunger. As blood sugar increases following a carbohydrate meal, insulin rises with the eventual result of lower blood sugar. This results in hunger, often only a couple of hours (or less) after the meal.

Studies show that artificial sweeteners may actually trigger the desire for sugary foods "If you offer your body something that tastes like a lot of calories, but it isn't there, your body is alerted to the possibility that there is something there and it will search for the calories promised but not delivered - http://www.webmd.com/content/article/107/108476.htm

Diet Coke, as with most diet soda's contains aspartame/nutrasweet which should be enough to put anyone off from making Diet Coke a regular component of their diet.

ahhhh... thanks.

[Varven]

Tuesdady 25th April ,2006

Meal 1

Oatmeal dry measure about 80g .. guestimate

Milk about ¾ cup ... 200ml?

1 medium Banana

1 Tbsp Honey

2 scoops protein shake

multi vit/mineral/joint nutrition/ flax oil 3 tabs

missed my snack as bkfast was late, yeah I know bad habbit, missing meals but will be stricter from next time. :evil:

Meal 2

3 wholemeal slices of bread

1 chicken breast

lots of spinach

Snack

Fruit flavoured yoghurt, I love these but for the first time realized that out of the 25 - 30g carbs in each portion, most of it is sugars !!! shock and horror. Will have to replace this staple favourite with something else. Anyone else have any good carbs for me apart from oats or something ?

Protein Shake 1 scoop

Meal 3

Chicken / lamb - cant figure out the portions :S

Rice

Greens

Blah shite day in terms of diet

Carbs were ok (250g give or take)

protein was awfully low ( 120g approx)

fat (30g) not bad.

[Cornfed]

This diet seems to be a typical NZ diet with the portions reduced. I therefore predict that it will be hard to stick to and will not be successful beyond the short term. It might be better to increase your calories a bit while reducing your carbs and increasing your fats. On the subject of yogurt, perhaps you could make your own and then just add a measured amount of blended fruit for flavouring.

[Marcus]

I followed a diet like this about 6 years ago. I lost weight yes, but I also lost a lot of muscle. This sort of diet IMO will reduce your overall mass but I feel your muscle mass will suffer as well.

I would increase protein & fats & drop carbs.

Are you busting your ass in the gym?

If you want this bad enough you need to stick to a diet & not miss meals.

[deegee]

A lot of different ideas here, personaly i believe in the use of cardio even low impact stuff and just a bit of carb modification ie in this case loweing them and keeping other things in check. However each to his own and look forward to hearing your results

[Retro Blaster]

Hey Man

I have a comment, you must up you protien to at least 250 g and drop the carbs down to 150 g.

IMO the best way to cut fat is to create an anobolic environment thus higher protien intake, this with your cardio will create fat burning as well as muscle building

[Wynton]

If you drop your carbs make sure you still include them at breakfast after your morning cardio and especially before and after your workouts.

[Retro Blaster]

Oh for sure Wynton carbs are a must at those times, when ya get down closer to your desired BF% then you can start adding more carbs, but always make sure they are good carbs

[Varven]

will update the journal shortly, been crazy at work & uni.

got the idea guys, protein and good fats will be bumped up along with cardio.

and in another week or two when the rest of my schedule returns to normality i will be seeking some professional diet help

[*Sculpted 1*]

HOG u trying to make business of this forum?