Good Bye Bulk, Hello Cut

[OCCFan023]

Well now that I finally got my bulk down I realized that because of time constraints I need to do a cut now if I want to get slim for summer and the babes . What Ill do is do a cut until tennis stats and try and shred as much bf as possible. I will cut until about march 5th and then maintain during tennis season. If im not at the point where I want to be bf wise I will then cut after tennis ends (around end of May) until I reach my goal and then just bulk out of my mind throughout the winter.


I will be taking 25mg epehdrine, 200g caffeine, and 400g green tea twice daily (I may be adding more supps but Im not positive)

I was wondering if you guys could critque the diet I came up with for the cut:

Aiming for a 60/30/10 split


Upon waking (5:45): 1st dose ephedrine, caff, green tea

Meal 1 (6:30): 1 scoop whey, 4 egg whites, 1 slice w/w bread

Meal 2 (9:10): 1 chicken breast, 3 fish oil pills

Meal 3 (11:15): 2 slices w/w bread, 1 can tuna, 2 slices F/F Cheese, veggies

Meal 4 (Pre cardio and lifting (2:00): Tuna Packet, w/w bagel

3:15: 2nd dose supps

Post w/o (directly after last set): 2 sccops whey

Meal 5 (6:30-7): 1 chicken breast, 1/2 cup brown rice, veggies, 3 fish oil pills

Meal 6 (9:00): 4 egg whites, 1/4 serving almonds

Meal 7 (10:30): 1 scoop Micellean


Totals:
Cals: 2078
Protein: 287g (59%)
Carbs: 167g (29%)
Fat: 26g (12%)


Im currently at 3555 cals a day, 6'4, 170lbs. What I really want to do is just loose as much bf as possible and then bulk like a f-ing mad man in mid summer.


I just had a couple questions for you guys:

1) How does the split look? too much of anything, too little?

2) Because of school I wont be able to do empty stomach cardio in the mornign like i do in the summer, so should I avoid all carbs prior to working out or is the bagel at 2:00 ok? I will be lifting so I guess I need some carbs, but is the bagel too much?

3) I dont get home form the gym until about 6:30-7 to eat dinner. This is pretty late, should I avoid all carbs (so take out brown rice at meal 5?)

4) Can I go from my bulk diet to this in one day or will this shock my body and cost me more muscle?



This is about all I can think of for now, thanks for any help in advance.

[dinoiii]

Whoa

Slow down a minute.

(1) First - your writing very stream of conscious and I have a very hard time following. Let's hope that you are talking 200 Mg and not 200 g of caffeine as your post implies coupled with the same Mg versus g tally of the green tea.

(2) You say early in your post, you want to cut now, maintain +/or possibly cut through tennis, and then bulk - throughout winter early and later throughout the summer (well, which is it?)

(3) Four questions you ask is MORE THAN "a couple"
My rapid fire, quick response follows:

- 1) "How does the split look? too much of anything, too little?"
I will hold off right now and comment later on this part.

- 2) "Because of school I wont be able to do empty stomach cardio in the mornign like i do in the summer, so should I avoid all carbs prior to working out or is the bagel at 2:00 ok? I will be lifting so I guess I need some carbs, but is the bagel too much?"
A bagel is too much any time and worse than white bread in a "cutting" sense - and oh, yeah I personally don't care if they convince you its a wheat bagel or something like that...please avoid them.

- 3) I dont get home form the gym until about 6:30-7 to eat dinner. This is pretty late, should I avoid all carbs (so take out brown rice at meal 5?)
This question is VERY tricky but for your goals, I would avoid it - NOT because it is too late, BUT because it is TOO CLOSE to pre-workout and this will sabotage a true "cut."

- 4) Can I go from my bulk diet to this in one day or will this shock my body and cost me more muscle?
DO NOT DO THIS!!!

[OCCFan023]

Yea I meant mg, not g.

Im going to do this cut until beggining of March. I will then maintain or try and loose some pounds throughtout March, April, and May (but nothing to hard). And if Im not where I want to be by the end of May I will then continue to cut until I get where I want to be. Then IN mid to late July I will begin a long bulk.


Reply to your answers:

1) thanks for lookin into it!

2) Ill take the bagel out, and supplement it with some other form of carb

3) So have no carbs with this meal except veggies

4) Ill decrease mny cals starting next week and after next week Ill be around 2000 cals.

[dinoiii]

How far off are you from your BF% goal? I mean, you weigh 170 lbs. at 6'4".

You mention a 1/4 serving of almonds. A normal almond serving sits at about 21 nuts, a quarter leaves you at virtually inconsequential caloric/macro contribution.

[OCCFan023]

Well I dont know my bf exactly, Im guessing maybe around 16-17% maybe give or take 1% ( i could be off though). I dont have much bf in my upper body, I just have spots I want to define more. Midsection, obliques, lower back, thighes all have left over bf from my previouse big cut from 230 tto 170...


I guess the almonds would be sorda pointless but it gives me fatand cals from about 6 nuts.. but yea it does seem insignificant. The diet is going ot be a hard thing ot nail down

[OCCFan023]

alright I rearranged my diet after some of the sugestions you made, I still have some concersn but Im sure this is a better diet.


Upon waking (5:45): 1st dose ephedrine, caff, green tea

Meal 1 (6:30): 1 scoop whey, 4 egg whites, 1/2 cup of oats

Meal 2 (9:10): 1 chicken breast, 2 slices w/w bread, 2 fish oil pills

Meal 3 (11:15): 2 slices w/w bread, 1 can tuna, 2 slices F/F Cheese, veggies

Meal 4 (snack 1:10): 2 slices bread, 1/2 serving natty peanutbutter (1tbsp)

Meal 5 (Pre cardio and lifting (2:00): Tuna Packet

3:15: 2nd dose supps

Post w/o (directly after last set): 2 sccops whey

Meal 6 (6:30-7): 1 chicken breast, veggies, 2 fish oil pills

Meal 7 (9:00): 2 egg whites, .5 scoop whey

Meal 8 (10:30): 1 scoop Micellean

Totals:
Cals: 2070
Protein: 289g (60%)
Carbs: 149g (26%)
Fat: 30g (14%) (Sat:4g, Poly:4g, Mono:1g)


The only meal that was concerning meal was the meal 4 snack. I put it in to help with the cals and get some good fat in there. Do you think I would be better of using almonds or peanutbutter?


Other than that everything else look good? I tired spreading out the carbs as early as possible and stay under 50g a meal.

[OCCFan023]

bump to dinoiii :)

[dinoiii]

Hey sorry didn't see it. Perhaps you can email me should it become apparant that I have not seen something in a long time like this. Nonetheless.

I like it somewhat better, but thyroid function and the like are already likely to be a bit off during a calorically deprived state such as the one presented. What kind of caloric defecits are you creating from what may be perceived a typical bulk for you?



Random comments/questions:

You may consider continuing to up the fat percentage a bit.

Your bodyfat % and the like has likely changed since beginning so your caloric tallies may not be achieving the look you desire still. Have you continued to adjust your macro profiles to reflect body mass changes. Good mantra to live by: Basal Metabolism is NOT static!

What are the EPA/DHA concentrations of the fish oil pills you suggest?

CLA may be a good addition for your diet not only for body fat drops but also muscle maintenance.

[OCCFan023]

I had some major set backs with this diet Dinoiii, I ended up slacking off very badly and have put off the start of this cut to just over 4 days ago.


I just posted a new thread with what I think is a better diet for what I will be doing. Also the diet I outlined I feel is better than the one is this.

Ill wait to see if you check out the other thread, or maybe I can email it to you with specific stats and questions in mind.


THanks for the check up Dinoii, Im just a little embarassed that Ive waited this long to get this rolling...

[tconwa1]

6'4'' at 170...? do you really need to cut all that much? im amazed that there is actually body fat on you to tell the truth

[UNCfan1]

I agree when I grad. high I 6'5 180lbs not an ounce of fat on me, so what are u cutting for?

[OCCFan023]

naw i got up to about 185-190 after bulking and eating a shit load (not all clean :() so now Im cutting for summer and the girls :)

[Clickster]

Good luck bro!

[OCCFan023]

thanks man Im gonna keep a runing tally in my sig

[shuttaLCD]

6'4 170.....You could go on a clean "bulk" (Dinoiii, i know i know) and keep the BF% pretty low..sounds like its hard for you gain any fat anyway..

I guess i just look at it differently..i'm 6' 205lbs...But yet i do have extra fat that needs to go...

-Shutta