Trying To Cut/i've Got A Plan/how's It Look???

smallguyjoe · 03-14-2007, 10:33 AM

I've been following the Ultimate Diet 2.0 for the past 4.5 weeks and have lost at least 5 lbs (I have a log if you want to check it out), but I'm thinking of changing up my diet and training.

Here's some insight to what the Ultimate diet is:

3.5 days of low calories/carbs - the goal is to deplete your glycogen stores w/ a coloric intake of half your maintenance calories and 2 high rep full body workouts on Mon and Tues, and then cardio on Wed and Thurs mornings.

1.5 days of carb loading - refill glycogen after a normal rep full body workout on Thurs night and keep refeeding through Fri until bed - evidentally the body will use all of the carbs to refill the depleted glycogen stores and not store any as fat.

2 days of moderate carbs/calories - training on Sat is a full body power training workout that lasts forever!

repeat the cycle on Mon.

The UD 2.0 has given me good results, but the precise calculations with carbs/calories is annoying, and the full body workouts just seem like a waste of time to me. I want to train more like how I use to - more volume/ 1-2 muscle groups a day. I'm trying to improve my muscle shape too, and doing full body workouts at a fast pace with light weight seems like I'm doing intense cardio and then not feeding myself enough on the low calorie days... it may just be a mental thing. And, going into the gym on Thurs. night after 3.5 days of low calories/carbs and trying to lift normally sucks! The carb load's fun and so is the power training workout - although the power traing workout is too fricken long (2 hrs) and is probably counter productive.

I'm toying with the idea of consuming about 2250 calories/training day and 2080 calories/off days... maybe even doing a carb load day of 2750 calories followed by a power training day - but only doing flat, incline bench, pull ups, bent over rows, squats, deadlifts, and maybe close grip bench and barbell curl. So my split would be:

Mon - cardio in AM & bi's and tri's and light abs at lunch (2250 cals)
Tues - cardio in AM & chest and back at lunch (2250 cals)
Wed - cardio in AM & legs at lunch (2250 cals)
Thurs - cardio in AM & shoulders and heavy abs at lunch (2250 cals)
Fri - cardio and carb load (2750 cals to no more than 3000 cals)
Sat - power training (2250 cals)
Sun - off lower calories/carbs (2080 cals)

How's this look? Does anybody have any advice/suggestions on how to cut efficiently and better my shape?

I'm 5'6" 25 yrs old, and currently 9.6% body fat w/ calipers done by a trainer, 9-11% body fat on my bf scale at home, and I'm 151.6 lbs in the morning and 153.2 lbs throughout the day. I want to be 5-6% body fat whatever lbs preferably not any lower than 148 lbs if possible.

Any help will be greatly appreciated... Thanks!

jp6v · 03-14-2007, 10:54 AM

Lyle has his own forums with one for UD2.0. You could ask this over there. I doubt you'll like the answers you'd get, though.

smallguyjoe · 03-14-2007, 11:44 AM

Quote:

Originally Posted by jp6v

Lyle has his own forums with one for UD2.0. You could ask this over there. I doubt you'll like the answers you'd get, though.

Ok, but why would I not like the answers that I'd get? I don't understand... will people be jerks cause I don't know what I'm doin or something? I don't get it.

And, where is over there... what section are you refering to by saying "Lyle has his own forums"? Are these forums on bb.com or on another site?

Thanks.

smallguyjoe · 03-14-2007, 11:53 AM

Quote:

Originally Posted by jp6v

Lyle has his own forums with one for UD2.0. You could ask this over there. I doubt you'll like the answers you'd get, though.

I just figured out what you meant... sorry about my stupidity... you meant Lyle the author of UD 2.0.

Yeah, I wouldn't bother posting this over there b/c I'm sure he/other advocates of the UD 2.0 would just tell me to stick with the UD 2.0.

I posted this here b/c I know there are plenty of shredded dudes and chicks on here that know how to cut, and I'm hoping someone or some people will be kind enough to point me in the right direction to cut properly and efficiently.

Lion Heart · 03-14-2007, 12:38 PM

Personally I would bulk up some more before starting a cut.

I think you have a good base right now looking at your pics. That's the great thing about us shorter guys (fellow 5'6er here too) we tend to gain mass easier than the 6'8" lanky guy.

smallguyjoe · 03-14-2007, 12:50 PM

Quote:

Originally Posted by Lion Heart

Personally I would bulk up some more before starting a cut.

I think you have a good base right now looking at your pics. That's the great thing about us shorter guys (fellow 5'6er here too) we tend to gain mass easier than the 6'8" lanky guy.

Thanks for your opinion, buddy! I appreciate the compliment as well! I'm very happy with the gains that I've made over the past year, but I'm more interested in appearing ripped than massive. That's why I'm trying to cut up a bit. I definitely want to be bigger - especially in my arms - but, I'll put the mass gains on hold for some good definition.

I really wanna see myself without love handles then I'll clean bulk again.

You got any tips for cutting or do you think my new plan looks alright?

Thanks, bro!

smallguyjoe · 03-14-2007, 04:35 PM

Anybody ever cut before? If so if you got some time help a brother out... PLEASE!

Kiknskreem · 03-14-2007, 04:46 PM

A lot of people make diet more complicated than it has to be, particularly if you're just trying to lose some fat and not be BB competition ready. That being said, 5% is DAMN low.
Keep protein intake high, and consume enough fat and carb to meet your energy goals. Don't cut calories drastically, you'll just end up sacraficing your hard earned muscle. Since you're already pretty low bodyfat, it's gonna come of slowly. Be patient. Don't go crazy with the cardio, you'll just end up shooting yourself in the foot.

So in short, slowly reduce calories, keep your weight workouts brief but intense, and be patient. No secrets.

smallguyjoe · 03-14-2007, 04:58 PM

Quote:

Originally Posted by Kiknskreem

A lot of people make diet more complicated than it has to be, particularly if you're just trying to lose some fat and not be BB competition ready. That being said, 5% is DAMN low.
Keep protein intake high, and consume enough fat and carb to meet your energy goals. Don't cut calories drastically, you'll just end up sacraficing your hard earned muscle. Since you're already pretty low bodyfat, it's gonna come of slowly. Be patient. Don't go crazy with the cardio, you'll just end up shooting yourself in the foot.

So in short, slowly reduce calories, keep your weight workouts brief but intense, and be patient. No secrets.

Cool. Thanks for the reply and advice... I appreciate it! Yeah, I figured the UD 2.0 was too intense and and all, so I figured a diet that has reduced calories, but not too extreme would do the trick. If I find that the cardio is too much I'll cut back. Last year I was doin cardio 4-5x a week for 30 min in the AM, and I was pretty lean, so I'm guessing this year I'll be fine. I totally understand it'll take time... I expect to be where I want in 2-3 months from now. Hopefully 2 months, otherwise I'll probably break and eat at maintenance for a few weeks... I don't want my metabolism to slow down too much... I aint tryin to cut and then get all fat afterwards!

Thanks for the input, bro!!!

smallguyjoe · 03-15-2007, 08:32 AM

Alright, who's got some advice on cutting? Does my above plan look like it will work? How would you, or better yet, how do you go about cutting?

I know there's people on here that have cut several times before... all I'm asking for is a little help. I'll just keep trying untill hopefully someone who knows his/her stuff will give me some tips.

Thanks.

evolutionarymac · 03-15-2007, 10:49 AM

i dont mean to be, well... my program smokes that ****, its to mixed up and not focused, cardio days should be dramaticly lower in cals and lifting days higher....

smallguyjoe · 03-15-2007, 11:03 AM

Quote:

Originally Posted by evolutionarymac

i dont mean to be, well... my program smokes that ****, its to mixed up and not focused, cardio days should be dramaticly lower in cals and lifting days higher....

That's great... I'm looking for someone to lend me some advice not sell me a book. Your program might do wonders, but I'm not spending money on another book when I know people (if they'd just take a min. to throw me some advice) can guide me in the right direction of what to do.

I don't quite know what you mean by your comment... I checked your web site and there's not too much info on it... not to mention that 3-5 lbs of weight loss in the first day? That's absurd! Who'd want to lose that much weight that quick unless you're obese?

I doubt you'll elaborate, but could you please explain what you meant by "not focused" and "too mixed up"? And, why would I want my carbs lower than 500 below maintenance?

I'm not asking for you to reveal your amazing fat loss secrets... just fill me in on what I could change in my diet/routine that would better my results.

Thanks.

smallguyjoe · 03-15-2007, 01:19 PM

Phase I - 2 low days, 1 high day, repeat
- low = 2100 (50P/30C/20F)
- high = 2750 (35P/50C/15F)

Phase II - 3 low days, 1 high day, repeat

Phase III - 3 low days, 1 high day, repeat
- low - 1900 (50P/30C/20F)
- high - 2650 (35P/50C/15F)

Each of the phases will last 1-2 weeks. Before moving from one phase to the next, bump either the duration of your cardio, or the number of sessions. Never do high intensity cardio for more than 30 minutes. If you are going to go longer that 30 minutes, do fat burning cardio or start high intensity and switch to fat burning.

Finally, I found somebody nice enough to lend a helping hand! This is from a fellow bodybuilding.com mate... he sent me a private message after reviewing my above plan. I'm going to try his diet approach w/ my above split starting next week.

If anybody's got any suggestions... bring em at me! Come on you shredded folk... let me know your thoughts!

Thanks guys.