Starting a cut, have a LOT of questions!! - UK-Muscle Body Building Community

Keyser Soze · 15-12-2005, 10:53 PM

Ok, for those who don't know me, I'm 241Ibs and somewhere between 20-25% BF, 6'0" with a 44" waist (tape measured around widest circumference). I want to cut, and I don't mind losing LMT if I can drop flab that much quicker. I use the Max-OT training regimen.

My PROPOSED diet plan looks like this:

8.30 Whey in water, Multivitamin and 500mg of Vit C.

09.00 Oats in skimmed milk, Sultanas, 1 tbspn of honey.

12.00 3 eggs on 2 brown toast, lightly margarined, pan lightly greased with olive oil;

14.30 Turkey breast, 150G, and steamed veg;

17.00 Turkey breast, 150G, and steamed veg;

19.30 Turkey breast, 150G, and steamed veg;

20.00 Bowl of assorted chopped fruit, cup of Tea;

21.30 Cottage Cheese/Tuna mix, handful of nuts.

22.30 Cup of Green Tea.

23.00 Bed.

Not a varied diet, but that's another thread, please.

Now, some questions on the above....

1) How many grams of Protein should I take in on a cut? 2 or 300Gms?

2) How many grams short am I with the above plan?

3) What proportion of cals should come from what (Protein/Carbs/Fat) and how does the above plan measure up?

4) You'll notice I eat nothing much at 11.30; what would be a good mid-morning meal?

GENERAL ISSUES:

5) What would be the benefit of Glucosamine Sulphate to me, if anything?

6) When starting a cut, how much flab can I expect to shift in month 1?

7) How do you best cycle calories for fat loss?

8 ) How do you eat fat to lose fat?

9) I often have to eat on the move...can you storing chicken/turkey in any container, like cellophane, or should I go out and buy one of those hermetically sealable tupperware boxes???

MANY thanks in advance

KS.

Timmy Smooth · 15-12-2005, 11:24 PM

Just an idea, but when I cut I don't drink milk - rather I'll substitute it with protein powder. I don't think it'll make any difference how you store the chicken/turkey. Personally, I've got a tupperware box, but have used tin foil as well. If you're already taking multi-vits, I wouldn't bother with additional Vitamin C. Fish oils/Omega 3's instead, perhaps?

**Pscarb** · 15-12-2005, 11:46 PM

well i admire your get up and go with the goal to lose the fat.

this is the diet i would propose you do

8.30 Whey in water, Multivitamin and 500mg of Vit C.

09.00 Oats in skimmed milk, 1 tbspn of honey.

12.00 6 egg whites with 3 yolks 1 brown toast, lightly margarined, pan lightly greased with olive oil;

14.30 Turkey breast, 150G, and steamed veg + 1tbsp Olive Oil/Udo's Oil

17.00 Turkey breast, 150G, and steamed veg + 1tbsp Olive Oil/Udo's Oil

19.30 Turkey breast, 150G, and steamed veg + 1tbsp Olive Oil/Udo's Oil

21.30 Cottage Cheese/Tuna mix, handful of nuts.

22.30 Cup of Green Tea.

23.00 Bed.

i have not changed it much just a few things like the fruit...

answers to your Q's...

1) How many grams of Protein should I take in on a cut? 2 or 300Gms?
you should start at 1.5g per lb of lean body weight so you should be hitting approx 290g (241lbs - 20%bf x 1.5 = 290g)

2) How many grams short am I with the above plan?
Approx 210g

3) What proportion of cals should come from what (Protein/Carbs/Fat) and how does the above plan measure up?
the above plan is clearly a low carb high protein diet and this is ok but you must raise your carbs at least once a week to confuse your body...

4) You'll notice I eat nothing much at 11.30; what would be a good mid-morning meal?
your meal spacing's are fine 2.5-3hrs

GENERAL ISSUES:

5) What would be the benefit of Glucosamine Sulphate to me, if anything? GS is great for joint problems...

6) When starting a cut, how much flab can I expect to shift in month 1? this depends on many factors
body genetics
reaction to diet
Cardio
focus and determination to succeed

7) How do you best cycle calories for fat loss?
by lowering and raising your carb intake place Carb Cycling into the search function you will get some decent results.

8 ) How do you eat fat to lose fat?
EFA's (Essential fatty acids) alow the body to utilise bad fats for energy but the person to educate you on fats is Hackskii

9) I often have to eat on the move...can you storing chicken/turkey in any container, like cellophane, or should I go out and buy one of those hermetically sealable tupperware boxes???

Buy a tub in fact buy 2 plus a drinks shaker they are only a few £ and they can change the way you eat...

**hackskii** · 23-12-2005, 05:13 PM

Man, missed this one

Drop your maintenance cals by about 500 for a day. This is just a general figure.
500 cals a day = 3500 in a week and @ 3500 you will lose one pound of weight.

The heavier you are the more bodyfat you can lose faster without losing as much muscle.

Shoot for about 2 lbs a week and with the extra bodyfat 20%-25% 2 lbs would be perfect.
When you hit about 15% back off some on the lbs a week loss as you will start losing muscle.

Glucosamine Sulphate this is for joint therapy but there are others too like MSM and chondroitin, ginger is a natural anti-inflamitory too.

Fats?
One of my favorite subjects

Fats, you will need to up these if you are going to reduce carbohydrates. This is what you will be using for fuel and is the most efficient source of energy.
EFA's are very important to add in the diet as your body can make fats but not these ones hence the term Essential Fatty Acids.
Without overcomplicating things here you should just use the fish oils.
I prefere fish oils over flax for many reasons but wont list them here but upon request

Fish oils @ 12 a day will work nicely for you diet.
The benefits on EFA's in enormous like depression, fat loss, cardiovascular health, reduce inflimation, eicasinoid production, prostaglandin production.

Just a quick little piece of info here, only 3 grams of Omega 3 fatty acids a day may reduce your rish of sudden cardiac death as much as 50% to 80%, lower your triglycerides, reduce inflamation (e.g. arthritis), and may prevent cancer.

Take 12 tabs a day of fish oils with your meals, add some CLA (Conjugated Linoleic Acid) try and get 4 grams of this a day.
CLA in some studies suggest has anticatabolic properties so if you are dieting then for sure I would add this little baby to your weapons against fat loss.
Is said to to have possible muscle building properties but we will leave that one for now.

GLA (gamma linoleic acid) Id keep this one fairly low as not to throw the ratio out of Omega 3 to Omega 6 fatty acids. This fat is a Omega 6 so it should be limited.
Borage oil and evening primrose oils have this GLA in it but keep it low like 2 tabs a day.
If you are not going to buy the fish oils or CLA then dont buy this one.
Even though there are studies that suggest just adding GLA to the diet results in weight loss, it can toss out the ballance of Omega 3 to 6 ratio.

As said above, drop some of those carbs, up the protein some and add those fats listed above.
If you want to do some reaserch on carbs then look at Glycemic Index, do a search and choose the lower number.

Stay away from sugar, flower, breads, pasta, while dieting.

Shoot for 2 lbs of weight loss a week.

15-12-2005, 10:53 PM	#1 (permalink)
Keyser Soze Banned Join Date: Dec 2005 Location: Harrow, London, England. Posts: 729	Starting a cut, have a LOT of questions!! Ok, for those who don't know me, I'm 241Ibs and somewhere between 20-25% BF, 6'0" with a 44" waist (tape measured around widest circumference). I want to cut, and I don't mind losing LMT if I can drop flab that much quicker. I use the Max-OT training regimen. My PROPOSED diet plan looks like this: 8.30 Whey in water, Multivitamin and 500mg of Vit C. 09.00 Oats in skimmed milk, Sultanas, 1 tbspn of honey. 12.00 3 eggs on 2 brown toast, lightly margarined, pan lightly greased with olive oil; 14.30 Turkey breast, 150G, and steamed veg; 17.00 Turkey breast, 150G, and steamed veg; 19.30 Turkey breast, 150G, and steamed veg; 20.00 Bowl of assorted chopped fruit, cup of Tea; 21.30 Cottage Cheese/Tuna mix, handful of nuts. 22.30 Cup of Green Tea. 23.00 Bed. Not a varied diet, but that's another thread, please. Now, some questions on the above.... 1) How many grams of Protein should I take in on a cut? 2 or 300Gms? 2) How many grams short am I with the above plan? 3) What proportion of cals should come from what (Protein/Carbs/Fat) and how does the above plan measure up? 4) You'll notice I eat nothing much at 11.30; what would be a good mid-morning meal? GENERAL ISSUES: 5) What would be the benefit of Glucosamine Sulphate to me, if anything? 6) When starting a cut, how much flab can I expect to shift in month 1? 7) How do you best cycle calories for fat loss? 8 ) How do you eat fat to lose fat? 9) I often have to eat on the move...can you storing chicken/turkey in any container, like cellophane, or should I go out and buy one of those hermetically sealable tupperware boxes??? MANY thanks in advance KS.

15-12-2005, 11:46 PM	#3 (permalink)
Pscarb UK-Muscle Moderator and NABBA Champion Join Date: Jan 2005 Posts: 10,178	well i admire your get up and go with the goal to lose the fat. this is the diet i would propose you do 8.30 Whey in water, Multivitamin and 500mg of Vit C. 09.00 Oats in skimmed milk, 1 tbspn of honey. 12.00 6 egg whites with 3 yolks 1 brown toast, lightly margarined, pan lightly greased with olive oil; 14.30 Turkey breast, 150G, and steamed veg + 1tbsp Olive Oil/Udo's Oil 17.00 Turkey breast, 150G, and steamed veg + 1tbsp Olive Oil/Udo's Oil 19.30 Turkey breast, 150G, and steamed veg + 1tbsp Olive Oil/Udo's Oil 21.30 Cottage Cheese/Tuna mix, handful of nuts. 22.30 Cup of Green Tea. 23.00 Bed. i have not changed it much just a few things like the fruit... answers to your Q's... 1) How many grams of Protein should I take in on a cut? 2 or 300Gms? you should start at 1.5g per lb of lean body weight so you should be hitting approx 290g (241lbs - 20%bf x 1.5 = 290g) 2) How many grams short am I with the above plan? Approx 210g 3) What proportion of cals should come from what (Protein/Carbs/Fat) and how does the above plan measure up? the above plan is clearly a low carb high protein diet and this is ok but you must raise your carbs at least once a week to confuse your body... 4) You'll notice I eat nothing much at 11.30; what would be a good mid-morning meal? your meal spacing's are fine 2.5-3hrs GENERAL ISSUES: 5) What would be the benefit of Glucosamine Sulphate to me, if anything? GS is great for joint problems... 6) When starting a cut, how much flab can I expect to shift in month 1? this depends on many factors body genetics reaction to diet Cardio focus and determination to succeed 7) How do you best cycle calories for fat loss? by lowering and raising your carb intake place Carb Cycling into the search function you will get some decent results. 8 ) How do you eat fat to lose fat? EFA's (Essential fatty acids) alow the body to utilise bad fats for energy but the person to educate you on fats is Hackskii 9) I often have to eat on the move...can you storing chicken/turkey in any container, like cellophane, or should I go out and buy one of those hermetically sealable tupperware boxes??? Buy a tub in fact buy 2 plus a drinks shaker they are only a few £ and they can change the way you eat... __________________ 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. Nutrition is your greatest anabolic agent everything else is just the icing on the cake

23-12-2005, 05:13 PM	#4 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,164	Man, missed this one Drop your maintenance cals by about 500 for a day. This is just a general figure. 500 cals a day = 3500 in a week and @ 3500 you will lose one pound of weight. The heavier you are the more bodyfat you can lose faster without losing as much muscle. Shoot for about 2 lbs a week and with the extra bodyfat 20%-25% 2 lbs would be perfect. When you hit about 15% back off some on the lbs a week loss as you will start losing muscle. Glucosamine Sulphate this is for joint therapy but there are others too like MSM and chondroitin, ginger is a natural anti-inflamitory too. Fats? One of my favorite subjects Fats, you will need to up these if you are going to reduce carbohydrates. This is what you will be using for fuel and is the most efficient source of energy. EFA's are very important to add in the diet as your body can make fats but not these ones hence the term Essential Fatty Acids. Without overcomplicating things here you should just use the fish oils. I prefere fish oils over flax for many reasons but wont list them here but upon request Fish oils @ 12 a day will work nicely for you diet. The benefits on EFA's in enormous like depression, fat loss, cardiovascular health, reduce inflimation, eicasinoid production, prostaglandin production. Just a quick little piece of info here, only 3 grams of Omega 3 fatty acids a day may reduce your rish of sudden cardiac death as much as 50% to 80%, lower your triglycerides, reduce inflamation (e.g. arthritis), and may prevent cancer. Take 12 tabs a day of fish oils with your meals, add some CLA (Conjugated Linoleic Acid) try and get 4 grams of this a day. CLA in some studies suggest has anticatabolic properties so if you are dieting then for sure I would add this little baby to your weapons against fat loss. Is said to to have possible muscle building properties but we will leave that one for now. GLA (gamma linoleic acid) Id keep this one fairly low as not to throw the ratio out of Omega 3 to Omega 6 fatty acids. This fat is a Omega 6 so it should be limited. Borage oil and evening primrose oils have this GLA in it but keep it low like 2 tabs a day. If you are not going to buy the fish oils or CLA then dont buy this one. Even though there are studies that suggest just adding GLA to the diet results in weight loss, it can toss out the ballance of Omega 3 to 6 ratio. As said above, drop some of those carbs, up the protein some and add those fats listed above. If you want to do some reaserch on carbs then look at Glycemic Index, do a search and choose the lower number. Stay away from sugar, flower, breads, pasta, while dieting. Shoot for 2 lbs of weight loss a week. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

15-12-2005, 11:24 PM	#2 (permalink)
Timmy Smooth Banned Join Date: Nov 2004 Location: Camden, London, via Cardiff. Posts: 2,794	Just an idea, but when I cut I don't drink milk - rather I'll substitute it with protein powder. I don't think it'll make any difference how you store the chicken/turkey. Personally, I've got a tupperware box, but have used tin foil as well. If you're already taking multi-vits, I wouldn't bother with additional Vitamin C. Fish oils/Omega 3's instead, perhaps?