saving as much muscle as possible

**MAK060** · 03-09-2008, 08:28 AM

Guys im 21yrs, 79kg, 173cm, i have been bulking and gained good amount of muscle but now its time for cut. im training 3 times per week and 4 time running in the off-days. my maintainance is around 2500cals, so im eating around 2000-2050 a day in order to lose 1lbs per week. im lifiting as hard as possible but can u give me any suggestions how can i preserve as much muscle as possible:

8:00 Breakfast
100gr Oats
1 Medium Banana
300ml milk
30gr walnuts

Cals 852, carb 113, prot 34, fat 32

12:00 lunch
100gr Rice
150gr chicken breast
small salad
1tbspl olive oil

cals 710 carb 84, prot 44, fat 20

15:00
apple

cals 116 carb 34, prot 0.3, fat 0.3

16:30 - 17:30 training in the gym 3xweek

18:30Dinner
150gr Salmon
1tbsp olive oil
Salad tomato and cucumbers

cals 419, carb 15, prot 36, fat 20

Cals 2077 carb 241 prot 120, fat 70

im thinking of removing the banana from the breakfast and maybe adding some more tuna or cottage cheese in order to increase the protein intake. what do u think. can i preserve my muscles with only 120 prot per day ?

**KTHNXBYE** · 03-09-2008, 08:37 AM

Originally Posted by MAK060

Guys im 21yrs, 79kg, 173cm, i have been bulking and gained good amount of muscle but now its time for cut. im training 3 times per week and 4 time running in the off-days. my maintainance is around 2500cals, so im eating around 2000-2050 a day in order to lose 1lbs per week. im lifiting as hard as possible but can u give me any suggestions how can i preserve as much muscle as possible:

8:00 Breakfast
100gr Oats
1 Medium Banana
300ml milk
30gr walnuts

Cals 852, carb 113, prot 34, fat 32

12:00 lunch
100gr Rice
150gr chicken breast
small salad
1tbspl olive oil

cals 710 carb 84, prot 44, fat 20

15:00
apple

cals 116 carb 34, prot 0.3, fat 0.3

16:30 - 17:30 training in the gym 3xweek

18:30Dinner
150gr Salmon
1tbsp olive oil
Salad tomato and cucumbers

cals 419, carb 15, prot 36, fat 20

Cals 2077 carb 241 prot 120, fat 70

im thinking of removing the banana from the breakfast and maybe adding some more tuna or cottage cheese in order to increase the protein intake. what do u think. can i preserve my muscles with only 120 prot per day ?

whoa man, i would really look at your protein/carb/fat ratios. 241 carbs to 120 protein is way to lopsided imo. go for a 40% protein/40% carb/20% fat

you would have much better muscle preservation with higher protein

good luck bro

**MAK060** · 03-09-2008, 03:29 PM

ok what about this one. i tried to add more protein

8:00 Breakfast
100gr Oats
300ml milk
30gr walnuts
1banana

Cals 826, carb 113 prot 31, fat 32

12:00 lunch
100gr Rice
150gr chicken breast
small salad

cals 591carb 84, prot 45, fat 8

15:30
banana

cals 105 carb 27, prot 1.3, fat 0.3

16:30 - 17:30 training in the gym 3xweek

17:30
Tuna in water
cals - 122, carb 0.4 prot 29, fat 0.3

19:30Dinner
150gr Salmon
1tbsp olive oil
broccoli

cals 386, carb 8, prot 38, fat 22

Cals 2077 carb 240 prot 150, fat 60

I dont want to go down too much on carbs since on my off days im running 5-6 miles

**MAK060** · 03-09-2008, 05:11 PM

bump

**MAK060** · 03-09-2008, 09:49 PM

come on guys any opinions

**MAK060** · 03-09-2008, 09:53 PM

also when im doing only cardio days, should remove sth or keep everyhting the same ?? im trying to run 4-5 a week and lift 3 times ?

**willldabeast** · 03-09-2008, 10:15 PM

that is way too few calories for someone of your age and activity level.

**dsmyl666** · 03-09-2008, 10:18 PM

Originally Posted by MAK060

ok what about this one. i tried to add more protein

8:00 Breakfast
100gr Oats
300ml milk
30gr walnuts
1banana

Cals 826, carb 113 prot 31, fat 32

12:00 lunch
100gr Rice
150gr chicken breast
small salad

cals 591carb 84, prot 45, fat 8

15:30
banana

cals 105 carb 27, prot 1.3, fat 0.3

16:30 - 17:30 training in the gym 3xweek

17:30
Tuna in water
cals - 122, carb 0.4 prot 29, fat 0.3

19:30Dinner
150gr Salmon
1tbsp olive oil
broccoli

cals 386, carb 8, prot 38, fat 22

Cals 2077 carb 240 prot 150, fat 60

I dont want to go down too much on carbs since on my off days im running 5-6 miles

Great diet! I would get rid of the breakfast banana and substitute it with 1/2 cup of cottage cheese before bed.

**MAK060** · 03-09-2008, 11:27 PM

10x man, i will remove the banana and add some cottage cheese or eggs in my diet.
but i dont see why these are too few calories, for example for my activity level (training 3times per week) it gives me 2600 cals for maintainace and in fact im maintaining on 2600-2700. so in order to lose 1lbs per week i have to go down to 2000-2100 ?? isnt it ?

**Sibrek** · 03-09-2008, 11:27 PM

Whoah, you again. Still ano?

**berzerker** · 03-09-2008, 11:29 PM

Well if anything, you want to bump the protein up when you're going to be running that much. If you're cutting, the only time you really want the carbs in there is at breakfast and then around your workout. You have very small meals pre and post workout and this is where you want to be consuming the bulk of your calories. I'd substitute the high amount of carbs during your 12:00 meal and have them for your preworkout meal. Your postworkout meal needs to be much more. A can of tuna isn't near enough food after you get done. This should be one of if not the biggest meal of your day. Get the carbs and if possible more protein in postworkout.

**alvinali6** · 03-09-2008, 11:40 PM

Originally Posted by MAK060

Guys im 21yrs, 79kg, 173cm, i have been bulking and gained good amount of muscle but now its time for cut. im training 3 times per week and 4 time running in the off-days. my maintainance is around 2500cals, so im eating around 2000-2050 a day in order to lose 1lbs per week. im lifiting as hard as possible but can u give me any suggestions how can i preserve as much muscle as possible:

8:00 Breakfast
100gr Oats
1 Medium Banana
300ml milk
30gr walnuts

Cals 852, carb 113, prot 34, fat 32

12:00 lunch
100gr Rice
150gr chicken breast
small salad
1tbspl olive oil

cals 710 carb 84, prot 44, fat 20

15:00
apple

cals 116 carb 34, prot 0.3, fat 0.3

16:30 - 17:30 training in the gym 3xweek

18:30Dinner
150gr Salmon
1tbsp olive oil
Salad tomato and cucumbers

cals 419, carb 15, prot 36, fat 20

Cals 2077 carb 241 prot 120, fat 70

im thinking of removing the banana from the breakfast and maybe adding some more tuna or cottage cheese in order to increase the protein intake. what do u think. can i preserve my muscles with only 120 prot per day ?

if i may suggest, for extreme fat loss you need to go down to around 1600-1700cal. the reduce should be focused on the carbs, so remove banana or oatmeal or rice should be the right things to do.

and yes, you will need to bump up your protein intake up to 350-400gr to compensate the drop in carbs, in order to maintain your muscle mass (you are 79kg it s equal to approx 177lbs & times by 2 gr protein = 350gr).

good luck.

**MAK060** · 03-10-2008, 02:17 AM

1600 cals with 3 days lifting and 5 running r u insane ??? and what is that with removing the rice or the oats i wont have energy even to ****??? i mean c`mon 200gr of carbs isnt that much, besides ur body cant digest all this protein without fair amount of carbs...

**MAK060** · 03-10-2008, 10:47 PM

can it ?

**taylorguitar13** · 03-11-2008, 12:06 AM

I like the diet but I would add about 2 protein shakes and snack on cottage cheese maybe with the apple meal. An apple isn't really a meal, you should be eating 6 times a day but around 400-500+ calories each.

**MAK060** · 03-11-2008, 01:05 AM

ok but if i add 300-400cals what should i remove ??? 2000cals r my losing target..

**MAK060** · 03-11-2008, 09:14 PM

btw i know that 1lbs per week is optimal for fat loss but if i want to lose more should decrease more the food or try to increase the cardio for example six times cardio 3 times lifting i want to get to 73kg and 13-15% body fat. right now im at 79.5 18%bf

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