My INFORMED & RESEARCHED Cutting Plan

Jason762 · 10-19-2005, 06:56 PM

Hello.

My name is Jason and I’m a big guy. Well, I used to be even bigger, but still big… just not as big. You could say up until today I was on a permanent bulk. :-P Just not a clean one!

Anyway, I’m 215 (used to be 275), and I’m 6’ 2”. I was cutting before, but I stopped after a while (like 4 months). I want to get back into cutting to make 190 and 7% body fat, then cleanly bulk up to 200 at 7 % body fat. Anyway…

I currently work at CostCo as the shopper for the Food Court. I take boxes of stuff (pizza dough, sauce, churro dough, hot dogs, polish… if the food court uses it, I buy it!) off the pallets and put it on a flat bed, pay for it, then pack it into the appropriate spots. Boxes typically weigh from 5 pounds up to 40 pounds.

I also bike the 5 miles to work. I’m able to complete this trek in 25 minutes, and sometimes as low as 22 minutes. I do this twice a day, to and from work. This is my cardio for the day.

At the time there is no weight lifting regimen in my plans… but here is my meal plan. I don’t know calories in/calories out yet. I’m not even sure how to figure calories out yet. :-/ I’ll figure out calories in on my next trip (hopefully tomorrow) to the bulk foods store.

BREAKFAST
1 cup of steel cut oatmeal
8 oz fat free milk with 1 scoop of ON whey protein
Green tea
VITIMANS:
Centrum Complete
Fish Oil Capsule
Vitamin C
Joint pill

MID-MORNING SNACK
½ of a marinated chicken breast
¼ cup of brown rice
34+ oz of water

LUNCH
6 oz of canned tuna
1 cup of brown rice
Lemon juice and Tabasco (to taste)
½ cup broccoli and 1 cup baby carrots

MID-AFTERNOON SNACK
½ of a marinated chicken breast
¼ cup of brown rice
34+ oz of water

EARLY EVENING SNACK
Fat-free yogurt
¼ cup of walnuts, cashews, and almonds

DINNER
1 chicken breast
1 cup of brown rice
1 cup broccoli and tomatoes/carrots mix

PRE-BED SNACK
8 oz skim milk
1 scoop of Casein protein
¼ cup fat free cottage cheese
1 TBSP of natty peanut butter

I was thinking about making a legume (bean)/rice mixture, but I don’t know the “best” bean to use.

Please post comments anything will help! Thanks.

Jason

RipStone · 10-19-2005, 07:18 PM

Looks like a very good diet. suggestions...

-add some fish oil or other healthy fats to your two snacks mid morning/afternoon snacks. Add some veggies to these snacks too.

-if you wanna cut its not a bad idea to tapper your carbs throughout the day. basiclly, eat more starchy carbs earlier in the day and later in the day have your carbs from veggies, beans, legumes, and fruit.

-start lifting! this will help you increase your metabolism so much. as a result, you will lose more fat while maintaining muscle.

smurfsky101 · 10-19-2005, 08:54 PM

1 cup of steel cut oats = 607 calories

Jason762 · 10-19-2005, 11:24 PM

Quote:

Originally Posted by smurfsky101

1 cup of steel cut oats = 607 calories

Oh, I forgot to mentioned that these were already cooked before they were measured. The brown rice was cooked then measured, as for the oats and anything else.

Does that lower the calorie content for the Oats? Because 1 cooked cup of oats totalling 607 calories sounds pretty extreme...

I'll be more careful next time.

Jason

RipStone · 10-20-2005, 05:36 AM

[QUOTE=Jason762]

Quote:

Originally Posted by smurfsky101

1 cup of steel cut oats = 607 calories[/quote="smurfsky101"]

Oh, I forgot to mentioned that these were already cooked before they were measured. The brown rice was cooked then measured, as for the oats and anything else.

Does that lower the calorie content for the Oats? Because 1 cooked cup of oats totalling 607 calories sounds pretty extreme...

I'll be more careful next time.

Jason

Yah, measuring something cooked vs. raw makes a huge differnce in the nutritional profile. For example 1 cup of raw oats is 300cals, 54g carbs, 6g fat, and 10g protein. A cup of cooked oats is probabaly about half those numbers or less cus most of the food conetent is water!

Jason762 · 10-20-2005, 01:50 PM

Quote:

Originally Posted by RipStone

start lifting! this will help you increase your metabolism so much. as a result, you will lose more fat while maintaining muscle.

Well, the reason I don't have a lifting plan yet is that I've read doing cardio and lifting on the same day in less than 8 hours is counter-productive.

And plus, I don't have a vehicle (just a bike) to get to the gym. So I'd be doing MORE cardio (I ride hard, I don't half ass it. In fact, 2 days ago I rode so hard I snapped my bicycle chain).

Also, since I start work so early (Mondays = awake at 3 AM, Tue to Fri & Sun 5 AM, and Sat at 4 AM) I find it hard to have the extra energy to go through a weight lifting program.

However, once I do have more time (going back to Diablo Valley College Spring 2006) I WILL be doing some weight lifting.

Should I try starting anyway, or hold off?

Thanks!

Jason

RipStone · 10-20-2005, 03:41 PM

Quote:

Originally Posted by Jason762

Well, the reason I don't have a lifting plan yet is that I've read doing cardio and lifting on the same day in less than 8 hours is counter-productive.

And plus, I don't have a vehicle (just a bike) to get to the gym. So I'd be doing MORE cardio (I ride hard, I don't half ass it. In fact, 2 days ago I rode so hard I snapped my bicycle chain).

Also, since I start work so early (Mondays = awake at 3 AM, Tue to Fri & Sun 5 AM, and Sat at 4 AM) I find it hard to have the extra energy to go through a weight lifting program.

However, once I do have more time (going back to Diablo Valley College Spring 2006) I WILL be doing some weight lifting.

Should I try starting anyway, or hold off?

Thanks!

Jason

start lifting as soon as possible. its really the missing link in your regimine right now and probabaly hindering your progress.

You can try doing cardiop post-lfting and see if you lose strength. It's not ideal, but it might be fine. Afterall, there is a big misconception that doing cardio after you lift is gonna burn muscle mass. This is true to some extent. however, even after a very instense resistance workout, your glycogen stores are at max 70% depleted. This means you can still do some moderate cardio after you lift and not worry too much about burning muscle. If you do this, make sure to have a very good post-wo meal(as you always should).

Jason762 · 10-20-2005, 10:16 PM

Well, I've been on this diet for 4 days and I've been noticing stuff...

I'm hungry more often, so I eat to keep my metabolism going (like nuts and yogurt or cottage cheese and nuts), but then I'm too full to eat for my next snack/meal. Any solutions to this problem?

I'm thinking about cutting my brown rice intake in half, and eliminating it from my snacks, subsituting 1 cup of broccli or spinach and 1 whole chicken breast. Is that an okay idea?

RipStone, my problem is not doing cardio post workout, but the fact that I'd be doing cardio twice (once to work, once from work), PLUS the ride to the gym. so it would look like this:

5 Am wake up, cook & eat breakfast, prepare meals for the day, & shower.

6 AM ride bike to work

6:30 AM work for 6 to 8 hours

1 or 3 PM ride back home

1:30 or 3:30 eat snack

4:30 ride to gym (maybe a 15 minute ride)

4:45 workout 1 hour

5:45 ride home

6:00 eat dinner do dishes

8:00 pre bed snack

8:15 bed

That's a lot of activity for me. I'd need to boost my calorie intake, right?

Also u reccomended tapering carbs and adding veggies and beans? What kind would you reccomend?

Thanks for the help!

Jason

EDIT: Sorry for any spelling/grammar mistakes, I don't have Word to spell check my stuff when I use my Sidekick II.

Also, I'm going to the bulk foods store tomorrow.

Besides oats, brown rice, and natty peanut butter, what else should I be looking at. For those of you local to Oakland, CA I'm going to "The Food Mill".

Davtown · 10-20-2005, 10:25 PM

Quote:

Originally Posted by Jason762

I'm hungry more often, so I eat to keep my metabolism going (like nuts and yogurt or cottage cheese and nuts), but then I'm too full to eat for my next snack/meal. Any solutions to this problem?

What's your water intake like? Often times when you are "hungry", you really just need more water.

Next time you get hungry in between meals, try drinking a few cups of water instead. Even if you already drink plenty of water, it can't hurt to get some extra, and it will likely help you make it to your next meal. Win-win situation.

**ratmonkey** · 10-21-2005, 01:38 AM

spread your protein intake out more evenly.

start lifting asap, it will only help while trying to cut. doing that much cardio and lifting while trying to bulk will just mean you'll have to eat more eventually.

snack on fibrous veggies instead of high calorie foods.

maffie · 10-21-2005, 02:57 AM

Quote:

Originally Posted by smurfsky101

1 cup of steel cut oats = 607 calories

more like 310...

RipStone · 10-21-2005, 04:53 AM

add more veggies to your meals. the fiber from them will make you more full so you wont have to snack inbetween meals. ideally, you should not snack at all cus ou shiould get all your essential calories from your meals.

buy some tuna, oats, veggies, chicken breasts, salmon, 100% whole wheat bread without high frutosce corn sryup, eggs, egg beaters, veggie, fruit, etc

smurfsky101 · 10-21-2005, 07:48 AM

maffie-- 40 grams of oats = 307 cals regardless,
but w/ STEEL CUT oats, 1/2 cup= 80 grams or so

Davtown · 10-21-2005, 10:12 AM

Quote:

Originally Posted by smurfsky101

maffie-- 40 grams of oats = 307 cals regardless,

I dont' want to change the direction of this thread, but I have my oats right in front of me and 40g=150cal.

Jason, I'm right on the other side of the bridge (Marin)

Jason762 · 10-21-2005, 02:43 PM

Davtown, I drink A LOT of water. I admit, it isn’t what it used to me, but still quite a bit. I used to drink about 5 gallons a day when I was sitting around the house doing nothing. Now I drink about half that. Marin… nice place…. RICH place. :-P I’m jealous.

RatMoney, I thought my protein intake was spread pretty evenly… I’m going to start lifting as soon as possible. But I do have a question… if you’d like follow it into the Fat Loss section…

RipStone, add more veggies? Okay, does 2 cups of broccoli sound good? I’ll see about adding some Kale/Spinach too. I get my canned tuna and chicken breasts from CostCo, dirt cheap. Everything else I get at the Food Mill, or Raleys (in case of emergency). And uhh… what the heck are egg beaters?

Ahem...

WHAT BEANS SHOULD I BUY???

Seriously. Are any beans okay? Or should I look at more specific ones? And how do you reccomend cooking them with rice in a rice cooker?

Thanks ya'll. Hope all is well!

Jason

Okay, made a gym post. Check it out and give your input!

Hmmmm... Which Gym?

RipStone · 10-21-2005, 03:34 PM

Quote:

Originally Posted by Jason762

Davtown, I drink A LOT of water. I admit, it isn’t what it used to me, but still quite a bit. I used to drink about 5 gallons a day when I was sitting around the house doing nothing. Now I drink about half that. Marin… nice place…. RICH place. :-P I’m jealous.

RatMoney, I thought my protein intake was spread pretty evenly… I’m going to start lifting as soon as possible. But I do have a question… if you’d like follow it into the Fat Loss section…

RipStone, add more veggies? Okay, does 2 cups of broccoli sound good? I’ll see about adding some Kale/Spinach too. I get my canned tuna and chicken breasts from CostCo, dirt cheap. Everything else I get at the Food Mill, or Raleys (in case of emergency). And uhh… what the heck are egg beaters?

Ahem...

WHAT BEANS SHOULD I BUY???

Seriously. Are any beans okay? Or should I look at more specific ones? And how do you reccomend cooking them with rice in a rice cooker?

Thanks ya'll. Hope all is well!

Jason

Okay, made a gym post. Check it out and give your input!

Hmmmm... Which Gym?

those veggie additons sound fine. you really cant make a bad choice when it comes to veggies, hehe.

egg beaters are just egg subsitute.

for beans go with pinto, garbonzo, red, or black. buy them canned and low/unsalted. organic, if possible, is best.

smurfsky101 · 10-21-2005, 03:45 PM

i apologize, you're right

1/2 cup rolled oats = 40 grams = 150 calories
1/2 cup steel cut = 80 grams = apprx 300 calories

Jason762 · 10-21-2005, 03:50 PM

Quote:

Originally Posted by RipStone

organic, if possible, is best.

Really? Why is that? I've always wondered the difference between them (other than the price).

The beans I'll be getting are in those plastic tubes/bins, that you pull the handle and it goes down a sprout and into a plastic bag that you are (hopefully) holding.

Jason762 · 10-21-2005, 08:58 PM

Well, I got my food. :-D

I got 9 1/2 pounds of brown rice, 4 1/4 pounds of steel cut oats, 9.17 pounds of Garbanzo beans, 7 1/4 pounds of Red Kidney Beans and some crushed chilies to flavor my tuna and brown rice.

Noq I have a question... I cook my rice in a rice cooker. How can I add my beans to the the rice? Or would it be best to add them to rice adter I have cooked them individually? Do beans need a pre-soak? Beans are new to me, so any info you got would be nice!

Thanks, Jason