diet for cutting - UK-Muscle Body Building Community

jim · 01-10-2005, 12:19 PM

i am going to start cutting in a few weeks and need some help with my diet and training. i would like to know wheter i shoul lower my carbs for 2 days then 1 day high carbs and countinue like that for 10 weeks or should i do something else? and how should i train should i stay in the 6-8 rep range or 10-12 rep range and how much cardio should i do? i want to lose 14 pounds in those 10 weeks if that is possible.

**Pscarb** · 01-10-2005, 04:45 PM

post up your diet so we can see what you are doing now plus post up your stats...
losing 14lbs in 10 weeks is easy if you are dedicated to get the job done i coached a mate for the recent local BB show and he dropped 63lbs in 11 weeks...

your weight training should not change apart from maybe lower the resting time between sets.
but i would advise to put some cardio in the mix start of with 3 x 40mins per week and work up to 5 x 40min..

jim · 02-10-2005, 12:31 PM

8am breakfast - protein bar, oatmeal
11am - tin of tuna,cheese and ham sandwich 4 rounds of wholemeal bread. cheese is non fat
2pm - protein shake 400 calories 40g protein 50g carb 5g fat
5pm - potatoes alternate between sweet and plain. chicken or fish 200g veg
6.30pm train
8pm - protein shake same as 2pm
i tend to put on a lot of fat aswell.

height 6.1
weight196
bodyfat 17%
bicep 15.25
chest 43"
shoulders are very wide but every time i measure them they are different but usually around 48 or 49"
waist 35.75
forearm 12"
calf 14"
quads above knee 19"
in the middle 23"
at the top 25"
i think that my legs need to improve because for my first year i didnt train them. when i get all the fat off can you predict my measurements if you could? because i have never cut before.
and my bodyfat i used a bodyfat calculator on the internet so it could be wrong if you think its wrong could you tell me.

**Pscarb** · 06-10-2005, 08:37 AM

Hi Jim sorry for the late response..
your diet is ok but not great try this one for the 10 weeks..

8am-Meal 1:Protein Shake, 50g oatmeal (splenda & cinnamin)
11am-Meal 2:Tuna salad (as much salad as you want),add some olive oil
2pm-Meal 3:150g sweet spud, 200g chicken breast
5pm-Meal 4:Protein Shake,30g of mixed seeds
6.30pm train
7.30pm PWO:50g carbs & 50g whey (drink straight after training)
8.30pm-Meal 5:200g of Chicken or Fish + loads of veg

drink at least 3L of water per day...

i would also advise to do some sort of cardio 4 x per week...

give this a try and let me know what you think..

Ben_C · 17-10-2005, 05:59 PM

Hi Paul

If one was to do HIIT for say 20 mins 1st thing in the morning b4 the 1st meal, would you sugest taking in anything to protect catobolism?

Thanks in advance.

Ben

**Tinytom** · 19-10-2005, 10:31 AM

Ben

I train first thing when dieting and I take in

10g Glutamine and 2g BCAAs to prevent catabolism. Take these 30 mins before you train.

Tom

Ben_C · 19-10-2005, 03:14 PM

Thanks Tom:lift:

01-10-2005, 12:19 PM	#1 (permalink)
jim Newbie Trainer Join Date: Mar 2005 Posts: 37	diet for cutting i am going to start cutting in a few weeks and need some help with my diet and training. i would like to know wheter i shoul lower my carbs for 2 days then 1 day high carbs and countinue like that for 10 weeks or should i do something else? and how should i train should i stay in the 6-8 rep range or 10-12 rep range and how much cardio should i do? i want to lose 14 pounds in those 10 weeks if that is possible.

01-10-2005, 04:45 PM	#2 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,497	post up your diet so we can see what you are doing now plus post up your stats... losing 14lbs in 10 weeks is easy if you are dedicated to get the job done i coached a mate for the recent local BB show and he dropped 63lbs in 11 weeks... your weight training should not change apart from maybe lower the resting time between sets. but i would advise to put some cardio in the mix start of with 3 x 40mins per week and work up to 5 x 40min.. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage

02-10-2005, 12:31 PM	#3 (permalink)
jim Newbie Trainer Join Date: Mar 2005 Posts: 37	8am breakfast - protein bar, oatmeal 11am - tin of tuna,cheese and ham sandwich 4 rounds of wholemeal bread. cheese is non fat 2pm - protein shake 400 calories 40g protein 50g carb 5g fat 5pm - potatoes alternate between sweet and plain. chicken or fish 200g veg 6.30pm train 8pm - protein shake same as 2pm i tend to put on a lot of fat aswell. height 6.1 weight196 bodyfat 17% bicep 15.25 chest 43" shoulders are very wide but every time i measure them they are different but usually around 48 or 49" waist 35.75 forearm 12" calf 14" quads above knee 19" in the middle 23" at the top 25" i think that my legs need to improve because for my first year i didnt train them. when i get all the fat off can you predict my measurements if you could? because i have never cut before. and my bodyfat i used a bodyfat calculator on the internet so it could be wrong if you think its wrong could you tell me. Last edited by jim; 02-10-2005 at 01:10 PM.

06-10-2005, 08:37 AM	#4 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,497	Hi Jim sorry for the late response.. your diet is ok but not great try this one for the 10 weeks.. 8am-Meal 1:Protein Shake, 50g oatmeal (splenda & cinnamin) 11am-Meal 2:Tuna salad (as much salad as you want),add some olive oil 2pm-Meal 3:150g sweet spud, 200g chicken breast 5pm-Meal 4:Protein Shake,30g of mixed seeds 6.30pm train 7.30pm PWO:50g carbs & 50g whey (drink straight after training) 8.30pm-Meal 5:200g of Chicken or Fish + loads of veg drink at least 3L of water per day... i would also advise to do some sort of cardio 4 x per week... give this a try and let me know what you think.. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Admin at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage

19-10-2005, 10:31 AM	#6 (permalink)
Tinytom super-hypno-moderator Join Date: Sep 2005 Location: Babylon Posts: 5,888	Ben I train first thing when dieting and I take in 10g Glutamine and 2g BCAAs to prevent catabolism. Take these 30 mins before you train. Tom __________________ We are what we do. Excellence is therefore a habit not a skill. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. - Code 'UKM 110' for an extra 5% discount To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Also mod at To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Sponsored by Extreme Nutrition - Almost an unfair advantage

17-10-2005, 05:59 PM	#5 (permalink)
Ben_C Newbie Trainer Join Date: Oct 2005 Location: Swindon Posts: 19	Hi Paul If one was to do HIIT for say 20 mins 1st thing in the morning b4 the 1st meal, would you sugest taking in anything to protect catobolism? Thanks in advance. Ben

19-10-2005, 03:14 PM	#7 (permalink)
Ben_C Newbie Trainer Join Date: Oct 2005 Location: Swindon Posts: 19	Thanks Tom:lift: