8 week cut

I am starting an 8 week cut tomorrow. I am going away to a music festival in 8 weeks and would like to be able to wear a bikini or short shorts with confidence.

My food intake will look like this:

Monday-Friday:
Breakfast: 1 pc gluten free Ezekiel with 3/4 tbsp extra virgin coconut oil and 2 tbsp sugar free jam, protein shake
Snack: vanilla 0% Greek yogurt
Lunch: 1 tin flaked white tuna with 2 tbsp fat free miracle whip on 1 pc g/f Ezekiel, baby carrots
Pre workout: bell pepper
Post workout: protein shake, apple
Dinner: 1 tin flaked white tuna with 2 tbsp fat free miracle whip on 1 pc g/f Ezekiel

134 g protein, 135 g carbs, 25 g fat (41/42/17) 1310 cals

Sunday's will be similar to this, but maybe a different order as I won't be working
I usually go out with friends Friday night and drink (vodka sodas/wine so nothing too high cal) and then will have my cheat meal Saturday morning.
For the rest of Saturday I will resume eating healthy but cals may be higher (about 1800)

Workouts will look like this:
Monday/Wednesday/Friday: HIIT 22 mins elliptical and abs
Tuesday/Thursday/Sunday: alternating lower/upper body weights (heavy weights 6-12 rep range)

I don't drink coffee, will be drinking a lot of water and maybe the occasional green/ herbal tea

I am going to be updating daily (or as much as possible) my workout routine and food intake. I will be recording my weight and measurements and hope this will help me to stay committed and see my progress.

I am going to post my official starting weight and measurements tomorrow but I believe it is somewhere around 147 lbs. I am 5'7 with a medium build. I have an hourglass/pear figure so I hope to lose fat evenly overall and be a smaller, fitter, tighter version of my current self.

My goal is to lose about 15 pounds but I may change that along the way (adding muscle etc).

Hi there,

I think overall you have solid ideas. Here are a few thoughts:

-You don't mention your experience level or your current body composition. Hard to say whether the goal of dropping 15 pounds in 8 weeks is highly ambitious or completely unrealistic, but it's one of the two - not impossible, but you've got to know your body and having experience with cuts like these is a big help.

-Calories are lower than I would have you eat. This could be fixed by adding a real pre-workout meal (unless that's supposed to be a stuffed pepper and not just a plain pepper) with some carbs and protein.

-Since it's just 8 weeks, I would start with that much cardio and be prepared to add in some more as you progress.

-My preference is to push all 'non-clean' activities (cheat meals, drinking, etc) to one time slot - perhaps Friday night. This is my personal preference and what I encourage clients to do to reinforce the habits necessary to properly cut.

-Most of alll, be meticulous. Track your food intake, measurements, and lifting in great detail and [B]use[/B] that information. Refer back to workout logs when planning a future workout, check your measurements to re-assess your macronutrients, and be specific with your food intake so you can give yourself an honest assessment of how well the plan you've initiated is working for you.

I have done a few cuts before, they werent quite as structured so i don't know the exact time frame but I was able to lose fat and was quite satisfied with the results. I think it is doable for me as long as I mentally stay focussed.

I do agree that my post workout meal could be larger, what might you suggest I have? Btw I don't like eggs (wish I did but just can't do it haha)

Maybe after the first few weeks I could add in more cardio on my weights days such as stair master or treadmill. How much more cardio do you think I will need?

I do get what you mean about the non clean meals being in one time span but for me I think it will be better to have it separated. This is because if I were to cheat while drunk it would be much more unhealthy than if I cheat while hungover. I will end up eating a lot more without realizing. My cheats that I would be having would most likely be double meat turkey subway sandwich or something a long those lines so nothing too awful. Ideally I would cut out alcohol altogether but I'm 20 and like to go out and socially drink. I wanna live a little still!

I took my measurements this morning and they are:

Weight: 146.4 lbs
Bust: 37 in
Waist: 28 in
Hip: 40 in
Upper arm: 12 in
Thigh: 23 in
Calf: 14 in

not enough cals, not enough fat. read the stickies. your goal is too aggressive given your stats.

^^ This. So you're planning to drop 2 lbs a week? Way to aggressive. Even when I had 50 lbs to lose, I couldn't manage it, even with a supposed sufficient deficit. I think you should revise your goals.

As for your diet, I'd add a different meat (and a larger portion) at dinner. Try some chicken, turkey, pork, beef or salmon. I certainly wouldn't recommend eating 2 tins of tuna every day. You also need more veggies in there including leafy greens.

I am going for 40:40:20 which is what a lot of people do to cut. Don't think I need to add much more fat as that meal plan is just a guide.

I also said that the 15 pounds was just a ball park and I may adjust as I go along. Weight doesn't even matter to me I just want to be happy with the way I look...I am mostly just curious about what I will weigh as I lose inches.

I am a very picky eater and don't like broccoli, spinach, etc so the only green veggies I may add will be cucumbers, celery and romaine lettuce. As for the meat, I don't eat pork or beef and have had so much chicken in the past few months that I can't stomach it at this point. Tuna is something I really enjoy and it is low in fat, high in protein and has no carbs. I understand it has mercury but I have eaten lots of tuna my whole life and so far so good. As for salmon, I will probably be having that for dinner often as well, with a side of brown rice. That will add more fat and be a change from the tuna.

Thanks everyone for your input

[QUOTE=rachael13;855476223]I have done a few cuts before, they werent quite as structured so i don't know the exact time frame but I was able to lose fat and was quite satisfied with the results. I think it is doable for me as long as I mentally stay focussed.

I do agree that my post workout meal could be larger, what might you suggest I have? Btw I don't like eggs (wish I did but just can't do it haha)

Maybe after the first few weeks I could add in more cardio on my weights days such as stair master or treadmill. How much more cardio do you think I will need?

I do get what you mean about the non clean meals being in one time span but for me I think it will be better to have it separated. This is because if I were to cheat while drunk it would be much more unhealthy than if I cheat while hungover. I will end up eating a lot more without realizing. My cheats that I would be having would most likely be double meat turkey subway sandwich or something a long those lines so nothing too awful. Ideally I would cut out alcohol altogether but I'm 20 and like to go out and socially drink. I wanna live a little still!

I took my measurements this morning and they are:

Weight: 146.4 lbs
Bust: 37 in
Waist: 28 in
Hip: 40 in
Upper arm: 12 in
Thigh: 23 in
Calf: 14 in[/QUOTE]

Good luck! I am looking forward to hearing your results! I am the exact same measurements and weight as you right now. Go figure! Just measured myself last night and also just starting a cut!! I have been lifting for four years but fell off the nutrition wagon off and on. It catches up quickly!!

[QUOTE=kirstenaline;855592653]Good luck! I am looking forward to hearing your results! I am the exact same measurements and weight as you right now. Go figure! Just measured myself last night and also just starting a cut!! I have been lifting for four years but fell off the nutrition wagon off and on. It catches up quickly!![/QUOTE]

Thanks! That's great to hear someone with the same measurements starting a cut at the same time! Feel free to post your progress here too as I'd love to hear how you're doing. Maybe we can help eachother out :)

Forgot to mention I am taking a supplement called Ultimate Calorie Burn. It's not a typical 'fat burner' but it is supposed to support metabolsim and increase physical and mental energy. It's one of Brad King's products. My protein powder is also one of his products called Ultimate High Alpha Whey Protein.

I take 2 in the am and 2 before my workout...only 5 days a week, though.

It doesn't give me jitters at all or make me overheat like I have noticed some fat burners do in the past. I know that these can often be a waste of money but this one was not very expensive and I believe it is working to give me the boost I need.

Today's food:
1pc Ezekiel with coconut oil and jam
Protein shake
Greek yogurt
Tuna with ff miracle whip on one pc Ezekiel
2 baby cucumbers
Protein shake
Apple
Lemon dill tuna tin
Uncle bens long grain and wild rice
Small amount greek salad (making for work potluck tomorrow)

Workout:
45 min walk
Upper body weights
Climbed 16 flights stairs in my building instead of taking the elevator.

So at work tomorrow we are having a potluck. There's going to be tonnes of food and I will probably sample lots of things but be very conscious of my portion size!

Our stats are very similar, and I am on track to lose 1lb per week. This is perfect and I would not suggest you try to go faster. Get on a good lifting program and you will look good sooner, even while still needing to lose fat. I've been on course for 9lbs now, and am happy with how things are going. Of course I'd like to look better sooner, but this is the way it needs to happen.

Here are my current stats:

Weight: 143.8 lbs
Bust: 36.25"
Waist: 29"
Hip: 38.25"
Thigh: 22.25"
Calf: 14"

My current intake is 1750-1850 cals, 130-140g protein (I try to get in 1g/lb, but often don't reach my target,) 175-200g carbs, and 60-70g+ fats.

[QUOTE=LunicaAshes;856262443]Our stats are very similar, and I am on track to lose 1lb per week. This is perfect and I would not suggest you try to go faster. Get on a good lifting program and you will look good sooner, even while still needing to lose fat. I've been on course for 9lbs now, and am happy with how things are going. Of course I'd like to look better sooner, but this is the way it needs to happen.

Here are my current stats:

Weight: 143.8 lbs
Bust: 36.25"
Waist: 29"
Hip: 38.25"
Thigh: 22.25"
Calf: 14"

My current intake is 1750-1850 cals, 130-140g protein (I try to get in 1g/lb, but often don't reach my target,) 175-200g carbs, and 60-70g+ fats.[/QUOTE]


I'm on a great lifting program that I have been on for a little while now. My dad, who is a body builder, set it up for me and I love it. I'm lifting heavy and have been noticing my strength increasing.

I am fine with losing a pound a week...and I do agree that slow and steady wins the race.

I've actually lost 6 pounds already in the past month with improving my diet and exercise. But I am 'officially' stating my cut now because before I wasn't eating as strick as I want to be and wasn't doing as much cardio.

I am probably going to be averaging about 1400 cals per day. I don't feel hungry often at all on this amount and am happy with my macros.

What is your goal weight or are you just going by how you visually look?

i could be wrong, but sounds like you're gonna do what you're gonna do regardless of what anyone says (like the fat thing). maybe move this to the journal section.

[QUOTE=andrerox80;856321873]i could be wrong, but sounds like you're gonna do what you're gonna do regardless of what anyone says (like the fat thing). maybe move this to the journal section.[/QUOTE]

I was thinking this. Came here for advice, people gave solid advice, OP ignored advice and said she will do what she originally posted anyways...

I fail to see why she even bothered to post it in the first place .

[QUOTE=rachael13;856285843]I'm on a great lifting program that I have been on for a little while now. My dad, who is a body builder, set it up for me and I love it. I'm lifting heavy and have been noticing my strength increasing.

I am fine with losing a pound a week...and I do agree that slow and steady wins the race.

I've actually lost 6 pounds already in the past month with improving my diet and exercise. But I am 'officially' stating my cut now because before I wasn't eating as strick as I want to be and wasn't doing as much cardio.

I am probably going to be averaging about 1400 cals per day. I don't feel hungry often at all on this amount and am happy with my macros.

What is your goal weight or are you just going by how you visually look?[/QUOTE]

Can I ask why you want to go by feel with your cals instead of what science says you need? Your fats are extremely low. They are necessary for health. You will be more successful if you add in, say, some peanut butter and a couple whole eggs to your meal plan. It will bring your cals up to where they need to be, and give your body the nutrients it needs to survive/thrive (fat.)

My current goal is 132-133ish, though I'm not set on any number, just going by where I've been in the past. I'm going to maintain for a couple of months this summer during running season, then do my first real bulk in the fall. I am VERY excited for it!

Sorry if I sounded rude or dismissive I just kind of want to cut the way I am comfortable with and know has worked for me in the past. If you see my original post, I wasnt really asking many questions or seeking much help. You're probably right and I will move this to the journal section, I just thought I should post in the fat loss section for a cut.

As for not doing what science says is right...I don't really see what you mean. There are many people on here that I have read about cutting on the amount I am, including men. It's not like 1400 cals is crazy low, and my fats are approx 20% of that.

I do have troubles adding more fat in as I am allergic to nuts, don't like eggs or avocado and don't often cook my meals in oil. So the coconut oil and salmon I can incorporate more into my diet will be where I am adding fats.

I will continue this thread in the journal section as it appears that is the right place.

Actually for your stats, 1400 is pretty low. I am working with a client now close to your stats (same height but a little heavier) who has been eating 1800 cals and has lost 16 pounds in 8 weeks, which is a 2 pound a week loss, which is exactly what I had planned for her.
If you begin at 1400, you have no room to lower your cals, you will be low on energy, and you will be really not be giving your body what it needs.
Just because "other people" cut on 1400 does not make it correct nor does it mean it is what you need for YOUR body.

[QUOTE=rachael13;856880473]

As for not doing what science says is right...I don't really see what you mean. There are many people on here that I have read about cutting on the amount I am, including men. It's not like 1400 cals is crazy low, and my fats are approx 20% of that.

I do have troubles adding more fat in as I am allergic to nuts, don't like eggs or avocado and don't often cook my meals in oil. So the coconut oil and salmon I can incorporate more into my diet will be where I am adding fats.

[/QUOTE]

please, again, see the sticky on calculating cals and macro's. re fat, you need at least .4 g / lb. forget abt 20% of 1400. forget percentages. and increase cals. salmon and coconut oil are great. while you don't currently cook your food in olive oil, you could easily start. also, seeds, non ff dairy, sunflower seed butter, beef, dark chocolate, more iifym foods,...