TheKansan's Cut Diet Journal

[TheKansan]

I started The Cut Diet today. It is a contest preparation diet for bodybuilders, but since my goal is to decrease my bodyfat while preserving muscle mass, it will work well for me. I am already used to a very disciplined diet and exercise plan, so it won't be too much of a change, except for the fact that it is pretty low carb. Still to reach my goals I am willing to go to almost any length.

I will be eating 7 meals a day, one meal every 2.5 hours approximately. Each meal will have a lean protein source, a carb source, and a fat source. I love broccolli, and green beans, so most of the time those will be my carb sources. My fat source will always be either peanut butter, peanuts, or canola oil. Those are what I had around my house, so those are what I will use.

Here is the meal plan:

Meal 1
6:00 am 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 2
8:30 am 8 oz boneless skinless chicken breast, orange, 1 tbsp. peanut butter
400 calories, 47g protein, 24g carbs, 16g fat

Meal 3
11:00 am 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
400 calories, 47g protein, 24g carbs, 16g fat

Meal 4
1:30 pm 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 5
4:00 pm 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 6
6:30 pm 8 oz boneless skinless chicken breast, green beans, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Workout Nutrition
WPO shake (Water and whey Protein Only), sipping on throughout workout(only until my Xtend arrives)
120 calories, 23g protein, 2g carbs, 1.5g fat

Meal 7
10:00 pm 8 oz Wild Alaskan Salmon, green beans, 1 tbsp. peanut butter
350 calories, 46g protein, 11g carbs, 13g fat

total calories= 2820
total protein= 351g
total carbs= 105g
total fat= 111g

Even though you aren't supposed to count calories with the cut diet, it gives me peace of mind, so I did it anyway.

I also should mention I will be cutting back on my cardio so as to preserve as much muscle as possible. I will only do 30 minutes a day of jogging. I will also take 1 day a week off from lifting and cardio whereas in my old program I exercised 7 days a week. As for my lifting, I don't think I am ready to switch from 5x5 to a bodybuilding type routine just yet, after all I am only an intermediate in terms of strength. I may add a few accessory exercises though.

There is no cheating on the cut diet, but fortunately there is a carb up meal every 3 days, which should satisfy my cravings for carbs. My weight as of this morning stood at 238 pounds (up a couple of pounds from water weight). Right now I am in the range of 25-30% bodyfat. My goal is to be below 10% bodyfat, which should put me at 190-195 pounds approximately, meaning I need to lose about 50 pounds of fat. I don't intend on competing in any contests, I just want to be in the best shape of my life and work hard to achieve a goal that just 2 years ago I never would have thought was even possible.

This journal will replace my other two current journals which can be found here:
http://forum.bodybuilding.com/showthread.php?t=2599511

and here:
http://forum.bodybuilding.com/showthread.php?t=2417761

[MoEcho]

Welcome!!

[Sporto1633]

Welcome aboard! Get ready for some results!

Sporto

[TheKansan]

Welcome!!

Welcome aboard! Get ready for some results!

Sporto

Thanks guys, I knew it was about time to take this to the next level.

[papagunz]

subbed, man I'm excited for you! You've come so far and you'll only go farther.

[jaybo334]

subbed!

[TheKansan]

subbed, man I'm excited for you! You've come so far and you'll only go farther.

subbed!

Thanks guys

[Ronto]

subbed looking forward to watchin this.

[aborum89]

Wow man, I read through your other two threads and you have made some tremendous progress. This is a great diet and it will give you amazing results. Good luck!

[TheKansan]

subbed looking forward to watchin this.

Wow man, I read through your other two threads and you have made some tremendous progress. This is a great diet and it will give you amazing results. Good luck!

Thanks for joining in the fun.

I got back from the gym about an hour ago, and here is my workout. I dropped the amount of weight I am doing on my lifts, but I did each set with pure intensity, taking short 30 second breaks between sets, and throwing the weight up fast. I felt this workout more than I have felt any of my other recent workouts.

Week 11 Workout 2 of 5x5

squats
243x5
243x5
243x5
243x5
243x5

overhead press
111x5
111x5
111x5
111x5
111x5

deadlifts
133x5
221x5
331x5
331x5
331x5

30 minutes jogging, 3.29 miles, 6.5mph, 635 calories burned

[Ronto]

You might see me around statring a journal next week, I really liked the layout of the cut diet and how i preformed on it. I may try it for bulking up.

[matoatoa]

supped...im around 215, you will catch me. I know it...so I goin to get tonights run in now...
go hard...

[FATHER FLEX]

Plenty of good supportive people in this area, and that always helps so much. You have come a long way bro, and because of this I am very confident you will finish what you started.

[therealmark]

First off... 475/2 =237.5

You are less than half your starting weight now, so congrats on another milestone of sorts.

As always, I'm looking forward to watching your determination provide results.

M.

[papagunz]

Did you switch to regular deadlifts or are you still doing them sumo?

[Hotmoltenlava]

Definitely subbed. I'm going to follow your journals all of this board for motivation......

I'll have to look into this diet. Sounds interesting.

Edit....So the macro is 60\20\20? I've been doing 50\30\20 lately, with good results. Every meal has to have protein and a complex carb. I bet this would be a great bulking diet, with 1.5x bodyweight in protein grams. The higher EFA's should do good too. Can't wait to see your results. May have to bandwagon...

[Ronto]

Definitely subbed. I'm going to follow your journals all of this board for motivation......

I'll have to look into this diet. Sounds interesting.

Edit....So the macro is 60\20\20? I've been doing 50\30\20 lately, with good results. Every meal has to have protein and a complex carb. I bet this would be a great bulking diet, with 1.5x bodyweight in protein grams. The higher EFA's should do good too. Can't wait to see your results. May have to bandwagon...

More like 50/15/35

[Hotmoltenlava]

More like 50/15/35

I ran the numbers on Tony's macro. It is approx. 60\20\20. Don't know what it is "supposed" to be.

50\15\35 doesn't sound good to me. To much fat, not enough carbs. I'd be lethargic, to say the least. If it works, who am I to talk? Just saying I wouldn't like it. We all get to pick our macro's. That's the fun in it. Multiple ways to skin a cat.

Have a good one, Ronto.

(sorry for the hijack, Tony)

[Ronto]

I ran the numbers on Tony's macro. It is approx. 60\20\20. Don't know what it is "supposed" to be.

50\15\35 doesn't sound good to me. To much fat, not enough carbs. I'd be lethargic, to say the least. If it works, who am I to talk? Just saying I wouldn't like it. We all get to pick our macro's. That's the fun in it. Multiple ways to skin a cat.

Have a good one, Ronto.

(sorry for the hijack, Tony)

351x4/2820=.49....
111x9/2820=.35...

I have been on the diet before, after the first week your body will adapt and you will be full of energy.

[Hotmoltenlava]

351x4/2820=.49....
111x9/2820=.35...

I have been on the diet before, after the first week your body will adapt and you will be full of energy.

Yeah, ummmmm, I am a little tired today. My math was wrong......

[TheKansan]

You might see me around statring a journal next week, I really liked the layout of the cut diet and how i preformed on it. I may try it for bulking up.

Awesome man, after I finish my cut, I plan on doing a lean bulk using the cut diet too.

supped...im around 215, you will catch me. I know it...so I goin to get tonights run in now...
go hard...

Thanks man, don't know if I will catch you, but I will try.

Plenty of good supportive people in this area, and that always helps so much. You have come a long way bro, and because of this I am very confident you will finish what you started.

Thanks a lot man.

First off... 475/2 =237.5

You are less than half your starting weight now, so congrats on another milestone of sorts.

As always, I'm looking forward to watching your determination provide results.

M.

Its hard to believe that I have lost that much so far, I am determined to take it even farther.

Did you switch to regular deadlifts or are you still doing them sumo?

Yeah I am still doing sumo, I just forgot to write that on my workout.

Definitely subbed. I'm going to follow your journals all of this board for motivation......

I'll have to look into this diet. Sounds interesting.

Edit....So the macro is 60\20\20? I've been doing 50\30\20 lately, with good results. Every meal has to have protein and a complex carb. I bet this would be a great bulking diet, with 1.5x bodyweight in protein grams. The higher EFA's should do good too. Can't wait to see your results. May have to bandwagon...

The Cut Diet has the body using fat as energy rather than carbohydrates which is why the fat is so high.

[TheKansan]

Here is today's meal plan

Meal 1
6:00 am 8 oz boneless skinless chicken breast, orange, 1 tbsp. peanut butter
400 calories, 47g protein, 24g carbs, 16g fat

Meal 2
8:30 am 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 3
11:00 am 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 4
1:30 pm 8 oz boneless skinless chicken breast, broccolli, 1 tbsp. peanut butter
390 calories, 47g protein, 11g carbs, 16g fat

Meal 5
4:00 pm 8 oz boneless skinless chicken breast, green beans, 1 oz. peanuts
360 calories, 46g protein, 14g carbs, 11g fat

Meal 6
6:30 pm 8 oz boneless skinless chicken breast, orange, 1 tbsp. peanut butter
390 calories, 47g protein, 24g carbs, 16g fat

Workout Nutrition
WPO shake
120 calories, 23g protein, 2g carbs, 1.5g fat

Meal 7
10:00 pm 8 oz Wild Alaskan Salmon, green beans, 1 tbsp. peanut butter
350 calories, 46g protein, 11g carbs, 13g fat

total calories= 2790
total protein= 350g
total carbs= 108g
total fat= 106g

[Beast]

You are off to a great start. Impressive progress thus far! Going from 475 tp 235 is incredible!

[TheKansan]

You are off to a great start. Impressive progress thus far! Going from 475 tp 235 is incredible!

Thanks, and that is only the beginning. Here is today's cardio session.

30 minutes jogging, 3.18 miles, 6.3mph, 598 calories burned

[Bodysteele]

Subbed like a Uboat in 1943~!!!

Keep this **** going brother.....you are truly an inspiration, when ever I see all the petty stupidity on this site(and I include my own in this at times) I just think, well just Kansan alone makes the site!!!

Im gonna love celebrating when you hit 10%...ERRRR 9.9%!!!

[Hotmoltenlava]

Thanks, and that is only the beginning.

You passed on your OCD to me. If it goes in my mouth, it goes on paper. I've been getting within 20 calories of my target for a week now. We'll both be 10% in no time.....

[Badfrog]

Awesome Tony. I'm sub'd and ready to watch your continued progress. BTW, any links to this cut diet? I wouldn't mind reading up on it. Keep pushing the weight!

[Ronto]

Awesome Tony. I'm sub'd and ready to watch your continued progress. BTW, any links to this cut diet? I wouldn't mind reading up on it. Keep pushing the weight!

Check stickies in this section, it's a free book download.

[muscleandgains]

subbed!

[NBFan1984]

subbed, looking forward to the progress