Best diet to cut up naturally? - UK-Muscle Body Building Community

nick500 · 17-03-2006, 10:31 PM

Hi

I wondered what diet tips you could give somebody who is aiming to cut up naturally (i.e. no anabolics, clenbuterol, t3, dnp or whatever).

Currently, this is what i'm eating:

Meal 1: soy milk with oats/bran muesli and lots of fruit + nuts + a soy/egg white protein shake

Meal 2: Something like: 1 chicken breast, some brown rice OR whole egg noodles with tuna OR pork/beef/turkey or another meat with salad (lettuce, carrots, egg whites)

Meal 3: Soy/egg white blend shake, or a serving of the above

Meal 4: Same as 2

WORKOUT:
DURING SHAKE: when I finish weights, before heading to do cardio, i have 1 scoop whey with 20 grams dextrose, and 5 grams BCAAs
POST WORKOUT SHAKE: 1 scoop whey, 50 grams oats

At this point I will stop major carb intake for the day, and normally just eat meats, along with perhaps some vegetables.

meal 5: 200 grams chicken breast with 150 grams of green vegetables, carrots or mushrooms

meal 6: 100 grams chicken breast, 6 egg whites, 1 scoop of soy/egg white protein blend.

I also snack throughout the day until the workout on raisins, nuts and apples (not too many mind, maybe 1 apple a day, 100 grams raisins, 80 grams nuts...).

My aims:
-To get ripped
-To feel healthier
-To get fitter

My stats:
Endo
15 stone (210 lbs)
5'9
White
~ 19% BF after a 4 month bulk

My questions:

- Am i consuming too much fruit?
- Is cutting carbs after the post workout shake the best way?
- what do you think of my 'during the workout' shake + BCAAs?
- I tend to store fat around the bum/back of legs area the most, and I know that spot fat reduction isn't possible, but any tips on how to accelerate this?

Thanks very much in advance,

Nick

Tatyana · 17-03-2006, 11:39 PM

Hey Nick,

What are you cutting for? Anything else besides your aims? Holiday? Your diet sounds really good! It may just be a matter of time.

My only suggestions at looking at your post quite quickly:

Check how much fat you are taking in in your soya milk, it can add up QUICKLY as it is much higher fat than skim milk.

Raisons, OH I love dried fruit, and ALL dried fruit is OUT in a competitive cutting diet, yes healthy but TOO energy dense. Seeds are ok, but again NUTS (SOB) may be too energy dense.

With the fibrous veg in the evening, THAT is a good time to eat seeds (yum on salad) or put some good oils on your salad or steamed veg. Oil is essential in burning fat, Scott/Hackskii is the expert in this area!

I will have a peek again later and I am sure one of the lads will be along soon as well!

T

nick500 · 18-03-2006, 01:27 AM

Thanks for a great reply.

What are you cutting for? Anything else besides your aims? Holiday? I don't compete but I take my training seriously - i'm cutting now because I took on quite a bit of fat during my bulk, and want to look sexy in my swim shorts when it comes to summer

But the main reason is to prove to myself that I can successfully bulk AND cut (bulk comes very easy to me..).

Check how much fat you are taking in in your soya milk, it can add up QUICKLY as it is much higher fat than skim milk. Good point, i'll check this out. I believe the fat is similar to semi skim milk. I have only 1/2 litre a day though. There is an even lower fat/carb soy milk that I may change to now considering I am more used to the taste of soy, which mimics the nutritional info of skim milk.

Raisons, OH I love dried fruit, and ALL dried fruit is OUT in a competitive cutting diet, yes healthy but TOO energy dense. Seeds are ok, but again NUTS (SOB) may be too energy dense. Your right. I will limit the nuts and raisins to my breakfast meal only and stop snacking on them ! too much fructose.

I will have a peek again later and I am sure one of the lads will be along soon as well! Thanks, you've been extremely helpful !

----

Hey Nick,

What are you cutting for? Anything else besides your aims? Holiday? Your diet sounds really good! It may just be a matter of time.

My only suggestions at looking at your post quite quickly:

Check how much fat you are taking in in your soya milk, it can add up QUICKLY as it is much higher fat than skim milk.

Raisons, OH I love dried fruit, and ALL dried fruit is OUT in a competitive cutting diet, yes healthy but TOO energy dense. Seeds are ok, but again NUTS (SOB) may be too energy dense.

With the fibrous veg in the evening, THAT is a good time to eat seeds (yum on salad) or put some good oils on your salad or steamed veg. Oil is essential in burning fat, Scott/Hackskii is the expert in this area!

I will have a peek again later and I am sure one of the lads will be along soon as well!

T

Tatyana · 19-03-2006, 01:43 PM

Hey Nick

I know what you mean about soya milk, I LOVE IT! However, when I did do my calorie macronutrient ratios (Protein, Carbs Fat) I was taking in nearly 40 g a day JUST FROM SOYA PRODUCTS and other fats are more important in the 'cutting' diet.

I limit my soya milk intake to 100 ml with oats in morning, maybe another 100 ml with one of my 'cheats' cocoa (10-20 g) in hot water with splash soya.

I also find that if I stay too long on the same level of calories that fat loss is minimised, so it is good to have a cheat 'meal' or cheat day every weekl. It does seem odd, but the body adapts to the calories you put in it, so I do try to 'rotate' my calorie intake with low medium and 'high' calorie days, usually 2-2-1 days.

Fructose is not that bad, and quite good before a workout, just depends, for example grapefruit or other sour fruits have loads of HMB in them, which is though to assist in fat burning. Just that once dried, fruit is SERIOUSLY calorie and micronutrient dense. Healthy stuff if dried naturally. The other seriously carb and cal rich fruit is bananas (and avocados!) so a SMALL banana pre and post workout is good, loads of bananas can whack the cals on quite quickly.

A lot of 'weight' or not looking very cut is due to water balance, so while everyone needs some salt, and by this I mean good quality salt, like sea salt, macrobiotic quality soya (tamari, shoyu etc) or miso in small quantites is ok, loads of salt NO.

Other than that, it looks like you are in line for looking fab in a swimming cozzie this summer!

T

Ari · 19-03-2006, 07:53 PM

i don't know much about cutting but i hate soy (phytoestrogen) but some say it's good

tkd · 20-03-2006, 01:53 AM

soy is rubbish !! it lowers testosterone. The hypothalamus "senses" the excess estrogen and limits or shuts down testosterone production. Estrogen increases fat stores as well.

Refrences:
Gardner-Thorpe D, et al. Dietary supplements of soya flour lower serum testosterone concentrations and improve markers of oxidative stress in men. Eur J Clin Nutr. 2003 Jan;57(1):100-6.

Habito RC, et al. Effects of replacing meat with soyabean in the diet on sex hormone concentrations in healthy adult males. British Journal of Nutrition, 2000; 84: 557-563.

Ari · 20-03-2006, 01:56 AM

Quote:

Originally Posted by tkd

soy is rubbish !! it lowers testosterone. The hypothalamus "senses" the excess estrogen and limits or shuts down testosterone production. Estrogen increases fat stores as well.

Refrences:
Gardner-Thorpe D, et al. Dietary supplements of soya flour lower serum testosterone concentrations and improve markers of oxidative stress in men. Eur J Clin Nutr. 2003 Jan;57(1):100-6.

Habito RC, et al. Effects of replacing meat with soyabean in the diet on sex hormone concentrations in healthy adult males. British Journal of Nutrition, 2000; 84: 557-563.

agreed, thats why i hate it. i cut out all food with it after years of eating loads of it thinking it was good

17-03-2006, 10:31 PM	#1 (permalink)
nick500 Eating expert Join Date: Dec 2005 Location: Bristol Posts: 130	Best diet to cut up naturally? Hi I wondered what diet tips you could give somebody who is aiming to cut up naturally (i.e. no anabolics, clenbuterol, t3, dnp or whatever). Currently, this is what i'm eating: Meal 1: soy milk with oats/bran muesli and lots of fruit + nuts + a soy/egg white protein shake Meal 2: Something like: 1 chicken breast, some brown rice OR whole egg noodles with tuna OR pork/beef/turkey or another meat with salad (lettuce, carrots, egg whites) Meal 3: Soy/egg white blend shake, or a serving of the above Meal 4: Same as 2 WORKOUT: DURING SHAKE: when I finish weights, before heading to do cardio, i have 1 scoop whey with 20 grams dextrose, and 5 grams BCAAs POST WORKOUT SHAKE: 1 scoop whey, 50 grams oats At this point I will stop major carb intake for the day, and normally just eat meats, along with perhaps some vegetables. meal 5: 200 grams chicken breast with 150 grams of green vegetables, carrots or mushrooms meal 6: 100 grams chicken breast, 6 egg whites, 1 scoop of soy/egg white protein blend. I also snack throughout the day until the workout on raisins, nuts and apples (not too many mind, maybe 1 apple a day, 100 grams raisins, 80 grams nuts...). My aims: -To get ripped -To feel healthier -To get fitter My stats: Endo 15 stone (210 lbs) 5'9 White ~ 19% BF after a 4 month bulk My questions: - Am i consuming too much fruit? - Is cutting carbs after the post workout shake the best way? - what do you think of my 'during the workout' shake + BCAAs? - I tend to store fat around the bum/back of legs area the most, and I know that spot fat reduction isn't possible, but any tips on how to accelerate this? Thanks very much in advance, Nick

17-03-2006, 11:39 PM	#2 (permalink)
Tatyana My name is EARL Join Date: Jan 2006 Location: On my bloody bike doing cardio Posts: 3,463	Hey Nick, What are you cutting for? Anything else besides your aims? Holiday? Your diet sounds really good! It may just be a matter of time. My only suggestions at looking at your post quite quickly: Check how much fat you are taking in in your soya milk, it can add up QUICKLY as it is much higher fat than skim milk. Raisons, OH I love dried fruit, and ALL dried fruit is OUT in a competitive cutting diet, yes healthy but TOO energy dense. Seeds are ok, but again NUTS (SOB) may be too energy dense. With the fibrous veg in the evening, THAT is a good time to eat seeds (yum on salad) or put some good oils on your salad or steamed veg. Oil is essential in burning fat, Scott/Hackskii is the expert in this area! I will have a peek again later and I am sure one of the lads will be along soon as well! T Last edited by Tatyana; 17-03-2006 at 11:42 PM.

18-03-2006, 01:27 AM	#3 (permalink)
nick500 Eating expert Join Date: Dec 2005 Location: Bristol Posts: 130	Thanks for a great reply. What are you cutting for? Anything else besides your aims? Holiday? I don't compete but I take my training seriously - i'm cutting now because I took on quite a bit of fat during my bulk, and want to look sexy in my swim shorts when it comes to summer But the main reason is to prove to myself that I can successfully bulk AND cut (bulk comes very easy to me..). Check how much fat you are taking in in your soya milk, it can add up QUICKLY as it is much higher fat than skim milk. Good point, i'll check this out. I believe the fat is similar to semi skim milk. I have only 1/2 litre a day though. There is an even lower fat/carb soy milk that I may change to now considering I am more used to the taste of soy, which mimics the nutritional info of skim milk. Raisons, OH I love dried fruit, and ALL dried fruit is OUT in a competitive cutting diet, yes healthy but TOO energy dense. Seeds are ok, but again NUTS (SOB) may be too energy dense. Your right. I will limit the nuts and raisins to my breakfast meal only and stop snacking on them ! too much fructose. I will have a peek again later and I am sure one of the lads will be along soon as well! Thanks, you've been extremely helpful ! ---- Hey Nick, What are you cutting for? Anything else besides your aims? Holiday? Your diet sounds really good! It may just be a matter of time. My only suggestions at looking at your post quite quickly: Check how much fat you are taking in in your soya milk, it can add up QUICKLY as it is much higher fat than skim milk. Raisons, OH I love dried fruit, and ALL dried fruit is OUT in a competitive cutting diet, yes healthy but TOO energy dense. Seeds are ok, but again NUTS (SOB) may be too energy dense. With the fibrous veg in the evening, THAT is a good time to eat seeds (yum on salad) or put some good oils on your salad or steamed veg. Oil is essential in burning fat, Scott/Hackskii is the expert in this area! I will have a peek again later and I am sure one of the lads will be along soon as well! T

19-03-2006, 01:43 PM	#4 (permalink)
Tatyana My name is EARL Join Date: Jan 2006 Location: On my bloody bike doing cardio Posts: 3,463	Hey Nick I know what you mean about soya milk, I LOVE IT! However, when I did do my calorie macronutrient ratios (Protein, Carbs Fat) I was taking in nearly 40 g a day JUST FROM SOYA PRODUCTS and other fats are more important in the 'cutting' diet. I limit my soya milk intake to 100 ml with oats in morning, maybe another 100 ml with one of my 'cheats' cocoa (10-20 g) in hot water with splash soya. I also find that if I stay too long on the same level of calories that fat loss is minimised, so it is good to have a cheat 'meal' or cheat day every weekl. It does seem odd, but the body adapts to the calories you put in it, so I do try to 'rotate' my calorie intake with low medium and 'high' calorie days, usually 2-2-1 days. Fructose is not that bad, and quite good before a workout, just depends, for example grapefruit or other sour fruits have loads of HMB in them, which is though to assist in fat burning. Just that once dried, fruit is SERIOUSLY calorie and micronutrient dense. Healthy stuff if dried naturally. The other seriously carb and cal rich fruit is bananas (and avocados!) so a SMALL banana pre and post workout is good, loads of bananas can whack the cals on quite quickly. A lot of 'weight' or not looking very cut is due to water balance, so while everyone needs some salt, and by this I mean good quality salt, like sea salt, macrobiotic quality soya (tamari, shoyu etc) or miso in small quantites is ok, loads of salt NO. Other than that, it looks like you are in line for looking fab in a swimming cozzie this summer! T

19-03-2006, 07:53 PM	#5 (permalink)
Ari Gym Instructor Join Date: Sep 2005 Posts: 82	i don't know much about cutting but i hate soy (phytoestrogen) but some say it's good

20-03-2006, 01:53 AM	#6 (permalink)
tkd Looking Freaky Join Date: Feb 2006 Posts: 547	soy is rubbish !! it lowers testosterone. The hypothalamus "senses" the excess estrogen and limits or shuts down testosterone production. Estrogen increases fat stores as well. Refrences: Gardner-Thorpe D, et al. Dietary supplements of soya flour lower serum testosterone concentrations and improve markers of oxidative stress in men. Eur J Clin Nutr. 2003 Jan;57(1):100-6. Habito RC, et al. Effects of replacing meat with soyabean in the diet on sex hormone concentrations in healthy adult males. British Journal of Nutrition, 2000; 84: 557-563.