Bodybuilders come hither: Need help with cutting

[tapout 5,000+ posts]

This was my cutting diet. Worst 12 weeks of my life.Have it on wordpad but the file is to big to upload so I c/p. Remember that my normal calorie intake is 7000 daily during contest time. I hover around 260 but after 12 weeks of this crap I was 225 @ 8%. I can email it to you to make it easier to read.

Day #1

6:00-6:30

Meal #1 Carb Calories Prot. Calories Fat Calories Totals

Prot. Shake 16 92 18 126

2/3 cp Oatmeal 144 26 30 200

4 Eggs 16 96 162 274

8oz. Milk (skim) 52 32 0 84

Meal Tot.--684

9:00 Meal #2

2 slices bread 96 24 0 120

6oz. Chicken 0 132 14 146

Fat free Mayo 10 0 0 10

Meal Tot. 276

11:00 Meal #3

2 slices bread 96 24 0 120

6oz. Chicken 0 132 14 146

Fat free Mayo 10 0 0 10

Meal Tot. 276

1:00 Meal #4

6oz. Chicken 0 132 14 146

Protein Shake 16 92 18 126

Yogurt 56 28 0 84

Meal Tot. 356

3:30-4:00

Meal # 5

Can tuna 0 130 9 139

1.5 cups Cott. cheese 60 168 13.5 241.5

Meal Tot. 380.5

8:00 PWO meal

Protein Shake 16 92 18 126

8:30-9:00

Meal #7

½ cp. Rice (brown) 132 16 9 157

10 oz chicken 0 220 22.5 242.5

Milk (16 oz) 104 64 0 168

Broc. - - - -

Tot. 567.5

Day totals Carb Calories Prot. Calories Fat Calories Totals

824 1500 342 2666

Percentages 31% 56% 13%

Day #2

Meal #1 6:00-6:30

Prot. Shake 16 92 18 126

2/3 cp Oatmeal 144 26 30 200

3 Eggs 12 72 121.5 205.5

8oz. Milk (skim) 52 32 0 84

Meal Tot.615.5

Meal #2 9:00

Can tuna 0 130 9 139

1.5 cups Cott. cheese 60 168 13.5 241.5

Meal Tot.380.5

Meal #3 11:00

6oz. Chicken 0 132 14 146

Yogurt 56 28 0 84

Meal Tot. 230

Meal #4 1:00

8oz. Chicken - 176 18 194

Broc. - - - -

½ cp. Rice (brown) 132 16 9 157

Prot. Shake 16 92 18 126

Meal Tot. 477

Meal #5 4:00

6oz. Chicken 0 132 14 146

Meal Tot. 146

Meal #6 8:00

PWO Shake 16 92 18 126

Meal Tot. 126

Meal #7 8:30-9:00

8oz. Chicken - 176 18 194

Broc. - - - -

8oz. Milk (skim) 52 32 0 84

Meal Tot. 278

Day totals Carb Calories Prot. Calories Fat Calories Totals

556 1396 301 2253

Percentages 25% 62% 13%

Days 3 & 4

Meal #1 6-6:30

Prot. Shake 16 92 18 126

1/3 cp. Oatmeal 72 13 15 100

3 eggs 12 72 121.5 205.5

8oz. Milk (skim) 52 32 0 84

Meal Tot.515.5

Meal #2 10:00

2 slices bread 96 24 0 120

6oz. Chicken 0 132 14 146

Fat free Mayo 10 0 0 10

Meal Tot. 276

Meal #3 1:00

6oz. Chicken 0 132 14 146

Yogurt 56 28 0 84

Prot. Shake 16 92 18 126

Meal Tot.356

Meal #4 4:00

Can tuna 0 130 9 139

1.5 cups Cott. cheese 60 168 13.5 241.5

Meal Tot.380.5

Meal #5 8:00

PWO Shake 16 92 18 126

Meal Tot. 126

Meal #6

¼ cp rice (brown) 66 8 4.5 78.5

7oz chicken 0 154 16 170

Broc. - - - -

Meal Tot.248.5

Day totals Carb Calories Prot. Calories Fat Calories Totals

472 1196 252.5 1902

Percentages 25% 61% 14%

 

[bigbangtheory 5,000+ posts]

This was my cutting diet. Worst 12 weeks of my life.Have it on wordpad but the file is to big to upload so I c/p. Remember that my normal calorie intake is 7000 daily during contest time. I hover around 260 but after 12 weeks of this crap I was 225 @ 8%. I can email it to you to make it easier to read.
Day #1

6:00-6:30

Meal #1 Carb Calories Prot. Calories Fat Calories Totals

Prot. Shake 16 92 18 126

2/3 cp Oatmeal 144 26 30 200

4 Eggs 16 96 162 274

8oz. Milk (skim) 52 32 0 84

Meal Tot.--684

9:00 Meal #2

2 slices bread 96 24 0 120

6oz. Chicken 0 132 14 146

Fat free Mayo 10 0 0 10

Meal Tot. 276

11:00 Meal #3

2 slices bread 96 24 0 120

6oz. Chicken 0 132 14 146

Fat free Mayo 10 0 0 10

Meal Tot. 276

1:00 Meal #4

6oz. Chicken 0 132 14 146

Protein Shake 16 92 18 126

Yogurt 56 28 0 84

Meal Tot. 356

3:30-4:00

Meal # 5

Can tuna 0 130 9 139

1.5 cups Cott. cheese 60 168 13.5 241.5

Meal Tot. 380.5

8:00 PWO meal

Protein Shake 16 92 18 126

8:30-9:00

Meal #7

½ cp. Rice (brown) 132 16 9 157

10 oz chicken 0 220 22.5 242.5

Milk (16 oz) 104 64 0 168

Broc. - - - -

Tot. 567.5

Day totals Carb Calories Prot. Calories Fat Calories Totals

824 1500 342 2666

Percentages 31% 56% 13%

Day #2

Meal #1 6:00-6:30

Prot. Shake 16 92 18 126

2/3 cp Oatmeal 144 26 30 200

3 Eggs 12 72 121.5 205.5

8oz. Milk (skim) 52 32 0 84

Meal Tot.615.5

Meal #2 9:00

Can tuna 0 130 9 139

1.5 cups Cott. cheese 60 168 13.5 241.5

Meal Tot.380.5

Meal #3 11:00

6oz. Chicken 0 132 14 146

Yogurt 56 28 0 84

Meal Tot. 230

Meal #4 1:00

8oz. Chicken - 176 18 194

Broc. - - - -

½ cp. Rice (brown) 132 16 9 157

Prot. Shake 16 92 18 126

Meal Tot. 477

Meal #5 4:00

6oz. Chicken 0 132 14 146

Meal Tot. 146

Meal #6 8:00

PWO Shake 16 92 18 126

Meal Tot. 126

Meal #7 8:30-9:00

8oz. Chicken - 176 18 194

Broc. - - - -

8oz. Milk (skim) 52 32 0 84

Meal Tot. 278

Day totals Carb Calories Prot. Calories Fat Calories Totals

556 1396 301 2253

Percentages 25% 62% 13%

Days 3 & 4

Meal #1 6-6:30

Prot. Shake 16 92 18 126

1/3 cp. Oatmeal 72 13 15 100

3 eggs 12 72 121.5 205.5

8oz. Milk (skim) 52 32 0 84

Meal Tot.515.5

Meal #2 10:00

2 slices bread 96 24 0 120

6oz. Chicken 0 132 14 146

Fat free Mayo 10 0 0 10

Meal Tot. 276

Meal #3 1:00

6oz. Chicken 0 132 14 146

Yogurt 56 28 0 84

Prot. Shake 16 92 18 126

Meal Tot.356

Meal #4 4:00

Can tuna 0 130 9 139

1.5 cups Cott. cheese 60 168 13.5 241.5

Meal Tot.380.5

Meal #5 8:00

PWO Shake 16 92 18 126

Meal Tot. 126

Meal #6

¼ cp rice (brown) 66 8 4.5 78.5

7oz chicken 0 154 16 170

Broc. - - - -

Meal Tot.248.5

Day totals Carb Calories Prot. Calories Fat Calories Totals

472 1196 252.5 1902

Percentages 25% 61% 14%

Wow dude, I would be going absoutley nutz!

 

[Captain_Ahab 5,000+ posts]

That diet definitely took dedication..I ain't got a problem dedicating my time to working out...But this cutting thing is a bit harder

 

[PV Audio 5,000+ posts]

It really isn't difficult at all as long as you have time to eat. That's what I'm doing right now. The main thing to see is the serving size. You cannot imagine what a serving size of pasta is versus what you get at a restaurant. You literally might end up eating 10x the serving size.

 

[Captain_Ahab 5,000+ posts]

How many meals a day do you need to eat when cutting???

I honestly don't follow a very strict diet..I just refrain from junk food and sweets.. And my caloric intake probably isn't as high as it should be when strength training...

 

[PV Audio 5,000+ posts]

Shoot for six to eight to keep your metabolism up. Your body doesn't work efficiently enough with large lapses in food intake with the traditional 3 meal/day routine.

 

[tapout 5,000+ posts]

How many meals a day do you need to eat when cutting???
I honestly don't follow a very strict diet..I just refrain from junk food and sweets.. And my caloric intake probably isn't as high as it should be when strength training...

5 minimum, preferably 7

edit: PV beat me.

 

[marleyskater420 5,000+ posts]

Few simple things:

Do cardio on an empty stomache in the morning, it will burn the most fat.

Start cutting out 1/4 of what you are eating out of each meal.

Do not NOT eat, that is the worst thing, but rather eat about 6 smallER meals a day.(smaller than normal)

Consume 1-2x your BW in protein.

http://www.customnutritionwarehouse.com

BCAAs>j00

Maintain your current training, do cardio on an empty stomache in the mornings, and cut out 1/4-1/2 of each meal that you eat now but still get enough protein.

BCAAs are 20$ for 500g, you need 5-10g a day and they are not some BS supplement. They work. Best 20$ you can spend on a non-stimulant product that will help retain muscle mass.

***someone called BB.com a joke, which I think it kinda is, but if someone could recommend another forum that isn't company sponsored please do***

 

[perfecxionX 10+ year member]

do enlighten us

i dont know what audio forum to compare it to,

but 90% of that board is buck 50 16 year olds bragging about their bench

there are some respectable experienced people, but for the most part its post after post of ****ing idiocy