FIT Get Cut or Die Tryin' v. Diet Advice

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HvkSndrn

New Member
Apr 24, 2007
204
Kennesaw, GA
Get Cut or Die Tryin' v. Diet Advice **PICTURES UPDATED**

I posted in my log, but I think few read it, so I wanted to get some positive/negative feedback on this diet I put together to see if I missed anything and if it would be feasible to do this combination.

I had just finished bulking for 4 months and put on ~25 lbs in that time period. Now I want to lean up and get BF% down as low as it can go while maintaining the muscle I've earned these past few months. I understand that there can be some muscle loss when doing this, but that's why I wanted to ask you guys with your experiences in this to help me figure out the best approach to achieve my goals.

This is what I've got planned out so far.

Meal One - Breakfast
3 egg whites /w ¼ chopped spinach + onions cooked in 1 tbsp on EVOO
¼ cup plain oatmeal
3 Fish Oil
1 Green Tea Extract

Meal Two - Morning Snack
10 blueberries
10 almonds
3 Fish Oil
1 Green Tea Extract

Meal Three - Lunch
6oz can tuna /w Seafood Magic
6-8 celery sticks
1 Multivitamin, 1000mg Vit C

Meal Four - Post-Workout
2 scoops whey protein with water

Meal Five - Dinner

4oz grilled, skinless chicken breast /w Walden Farms BBQ
Large salad with cucumbers /w balsamic salad mist
3 Fish Oil
1 Green Tea Extract

Meal Six – Night Snack
4oz live cultured yogurt

=1,179 kcals
  • 43g of fat for 33% calories (3 saturated, 4 poly, 13 mono)
  • 59g of carbs for 16% of calories (16 fiber)
  • 145g of protein for 49% of calories
I had never understood what a ketogenic diet was until I put this together and saw some similarities. I had read that when you get within the 50-75g carb range you can slip into ketosis, but I have no experiences of concrete knowledge on how to handle a diet like that and I could be wrong. My question in this concern would be should I increase protein and/or fat or just keep to the course to minimize muscle loss?

Also, if there is anything I should add/subtract/modify/stick with please let me know.

Thanks guys for all your advice and knowledge these past few months!
 
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HvkSndrn

HvkSndrn

New Member
Apr 24, 2007
204
Kennesaw, GA
5'7", 179lbs, 21 yrs old.

Lifting 4 days a week with steady-state cardio at the end until the end of this week to get my stamina back up.
 

bigdamray

New Member
Jul 18, 2006
5,810
How many cals were you taking in while bulking? I wouldn't go below 2000 for sure.
 

Mr. Pelham

Your cals do look low, you're going to sacrifice quite a bit of muscle on that diet to get "as low as you can go".

I guess it all depends on what your BF is at now.
 
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HvkSndrn

HvkSndrn

New Member
Apr 24, 2007
204
Kennesaw, GA
I would say ~3200-3300 kcals clean. This is what I had followed the past 4 months.

Meal 1
3 Whole Eggs
1 Cup Oatmeal
2 Cups 1% Milk
3 Fish Oil

Meal 2
1 Banana
2T All Natural Peanut Butter
2 Cups 1% Milk
3 Fish Oil

Meal 3
4 oz Turkey Breast
2 Slices Wheat Bread
2 Slices Swiss Cheese
1/2T Miracle Whip
1 Protein Plus Powerbar
Multi+C

PreWO
1TS BA

PostWO

1TS Creatine Mono
1 scoops Waximaize
2 Cups 1% Milk + 2 Scoops ON

Meal 4

6-8 oz Chicken Breast/Tuna
1 Cup Cooked Brown Rice/Lentils Mix
3 Fish Oil

Meal 5
1 cup Cottage Cheese
2T All Natural Peanut Butter
2 Cups 1% Milk
3 Fish Oil
If it is too low, which nutrients and how much should I increase?
 
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HvkSndrn

HvkSndrn

New Member
Apr 24, 2007
204
Kennesaw, GA
Your cals do look low, you're going to sacrifice quite a bit of muscle on that diet to get "as low as you can go".

I guess it all depends on what your BF is at now.
I would say I'm probably around 18-20%, it never really got too bad while bulking. The only way I have to measure besides looking in a mirror is the inaccurate hand held device at the gym. I can probably get some pictures tonight if that would help.
 

Ronald Reagan

calories are low, you might end up cheating a lot. I'd say go to 1500-1700
 
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HvkSndrn

HvkSndrn

New Member
Apr 24, 2007
204
Kennesaw, GA
calories are low, you might end up cheating a lot. I'd say go to 1500-1700
I've actually been following this loosely, until I could get some input, since last Sunday. I cracked after 4 days and went to Subway (Turkey/wheat/tons veggies) because I had mad carb cravings, but once I understood why I was getting those cravings it is easier for me to resist.

If I can understand why my body is reacting or responding the way it is, it is easier for me to control it.
 

mmmBoss

OT Supporter
Nov 17, 2003
4,163
VA
Calories are probably good for a 120 pound girl to be dieting on...way too low.

I'd start with BW x 14, and see how your body handles it from there.
 

Mr. Pelham

I would say I'm probably around 18-20%, it never really got too bad while bulking. The only way I have to measure besides looking in a mirror is the inaccurate hand held device at the gym. I can probably get some pictures tonight if that would help.

Pictures will help. Also get the calipers done at the gym but someone that knows what the hell they're doing.
 
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HvkSndrn

HvkSndrn

New Member
Apr 24, 2007
204
Kennesaw, GA
Pictures will help. Also get the calipers done at the gym but someone that knows what the hell they're doing.
Unfortunately nobody at my gym knows what they're doing. I go to the one at our school and it's got like 2-3 guys on gear that are pretty jacked, but the rest are skinny-fat guys whose workout consists of Mon: bench, Tues: curls, Thurs: bench +curls, Fri: 1000 situps. No one but me and another guy do squats.

But I can throw some pictures up tonight after I get off work no problem.
 

Mr. Pelham

Unfortunately nobody at my gym knows what they're doing. I go to the one at our school and it's got like 2-3 guys on gear that are pretty jacked, but the rest are skinny-fat guys whose workout consists of Mon: bench, Tues: curls, Thurs: bench +curls, Fri: 1000 situps. No one but me and another guy do squats.

But I can throw some pictures up tonight after I get off work no problem.

go to a local gym, tell them you're looking to sign up, a PT will come out and "evaluate you", you get your BF tested, win.
 
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HvkSndrn

HvkSndrn

New Member
Apr 24, 2007
204
Kennesaw, GA
go to a local gym, tell them you're looking to sign up, a PT will come out and "evaluate you", you get your BF tested, win.
Sounds good. I'll still get the pictures tonight, but I'll go to one of the gyms around here and get that done so I can have a precise and accurate number.

Thanks for your help!
 

gsxtasyd

Lift Big........Eat Big........Sleep Big........GE
if you were bulking on 3200-3300 for the past 4 months you should just drop your cals down to 3k minimum and i guarantee you lose weight. then drop 200 or so whenever you feel it is needed

dropping to what you have now will make you lose too much.

damn who is that dude in your avatar...everytime you post I get a chubby


btw cals are way too low. goto 2800 and adjust biweekly from there.
 

speedy

New Member
Apr 10, 2005
5,588
NJ
I'm getting hungry just looking at that diet. That will satisfy your hunger? 1200 cals seems pretty low
 

speedy

New Member
Apr 10, 2005
5,588
NJ
You need more protein in there, intake should be at least 1 gram per pound of bodyweight per day
 
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HvkSndrn

HvkSndrn

New Member
Apr 24, 2007
204
Kennesaw, GA
I'm getting hungry just looking at that diet. That will satisfy your hunger? 1200 cals seems pretty low
It certainly does not satisfy my hunger. Although by the time I do feel hungry I get to eat in an hour.

You need more protein in there, intake should be at least 1 gram per pound of bodyweight per day
Do you think it would be better if I increased the amount of calories I eat per meal (ie. 6 meals of ~400 cals = 2400 cals) or should I add a few more meals in while sticking with the same caloric value (8 meals of ~300 cals = 2400 cals)?

Also, can I add all natural peanut butter back into my diet? I have such a hard on for that stuff now.
 
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HvkSndrn

HvkSndrn

New Member
Apr 24, 2007
204
Kennesaw, GA
Another thing, what role should carbs play in all of this?

If someone could give me a rough % ratio of macros (% protein/% carbs/%fat) that would be good to follow for a cut that would help me put a lot of this in perspective. I've gathered that I need to increase calories, I just don't know where would be best to increase them.
 

speedy

New Member
Apr 10, 2005
5,588
NJ
Do you think it would be better if I increased the amount of calories I eat per meal (ie. 6 meals of ~400 cals = 2400 cals) or should I add a few more meals in while sticking with the same caloric value (8 meals of ~300 cals = 2400 cals)?

Also, can I add all natural peanut butter back into my diet? I have such a hard on for that stuff now.

I'd just add the calories to the meals you already have in place. When I was cutting a few months ago, I lost 15 lbs in a month and had 2 tablespoons of peanut butter every night before bed...so yeah have some, but don't go nuts on it and just chow it down all day. Also the ideal macros for protein/carbs/fat are 50/30/20%.
 
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HvkSndrn

HvkSndrn

New Member
Apr 24, 2007
204
Kennesaw, GA
Put together a new diet with the help from above.

Meal One - Breakfast
3 egg whites /w ¼ chopped spinach + onions cooked in 1 tbsp on EVOO
½ cup plain oatmeal
3 Fish Oil
1 Green Tea Extract

Meal Two - Morning Snack
10 blueberries
10 almonds
1 banana
2 tbsp all natural peanut butter
3 Fish Oil
1 Green Tea Extract

Meal Three - Lunch
6oz can tuna /w Seafood Magic
6-8 celery sticks
1 Multivitamin, 1000mg Vit C

Meal Four - Afternoon Snack
1 turkey burger /w whole wheat bun and 2% cheese

Meal Five - Post-Workout
2 scoops whey protein with water

Meal Six - Dinner

7oz grilled, skinless chicken breast /w Walden Farms BBQ
Large salad + cucumbers /w balsamic salad mist
3 Fish Oil
1 Green Tea Extract

Meal Seven – Night Snack
4oz live cultured yogurt
16 oz skim milk + 1 scoop protein

=2,206 kcals
  • 66g of fat for 27% calories (9 saturated, 4 poly, 11 mono)
  • 162g of carbs for 25% of calories (26 fiber)
  • 254g of protein for 46% of calories
Added in my beloved turkey burger, skim milk, all natural peanut butter, a extra ¼ cup of oatmeal, an extra scoop of protein before bed, a bigger chicken breast, and a banana.

Please feel free to comment, getting all this input has helped me shape up ideas about how to better achieve my goals.
 

synthetic

Active Member
Apr 9, 2002
5,684
San Diego, CA
Put together a new diet with the help from above.

Added in my beloved turkey burger, skim milk, all natural peanut butter, a extra ¼ cup of oatmeal, an extra scoop of protein before bed, a bigger chicken breast, and a banana.

Please feel free to comment, getting all this input has helped me shape up ideas about how to better achieve my goals.

meal 7 subsitute yougurt+milk for skim yogurt and put the whey in it :)
(fag total 0% is 9g protein, 4 g carb , 0fat per 3oz or 100g)
 
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