Scivation cut diet log

[DagmA]

Hi all
will be using the Scivation cut diet v2 for an initial 6 week cut then re calculating my position from there. A search for the scivation cut diet will show you all about it.

Stats: H 6'1 W 98kgs

I will be training 5 days a week and cardio 6 days a week:

Monday- Chest
Tuesday- Back
Wensday- Shoulders and traps
Thursay- Arms
Friday- Legs

Cardo 30 mins on empty stomach after waking and 45 mins after workout.

Sample meal plan:

Meal 1

6 Egg Whites
1 Whole Egg
2 oz Grilled Chicken Breast
1.33 cup Steamed Spinach
12 Almonds
6.5 oz PEELED Ruby Red Grapefruit ? Splenda packets can be used to sweeten if desired
42g protein, 25g carbohydrates, 15g fat

Meal 2
2 scoops SUBSTANCE Protein Powder + 5g GlutaForm
2 tbsp Peanut Butter or 18 Almonds
1 cup Steamed Broccoli or Green Beans or 8 oz Steamed Asparagus
42g protein, 10g carbohydrates, 15g fat

Meal 3
6 oz Grilled Chicken Breast or Halibut/Tilapia or Sirloin Fillet or Tuna
(Albacore packed/canned in water)
1 cup Steamed Broccoli or Green Beans or 8 oz Steamed Asparagus
2 tbsp Peanut Butter or 18 Almonds
42g protein, 10g carbohydrates, 15g fat
Meal 4
6 oz Grilled Chicken Breast or Halibut/Tilapia or Sirloin Fillet or Tuna
(Albacore packed/canned in water)
1 cup Steamed Broccoli or Green Beans or 8 oz Steamed Asparagus
4 tsp Peanut Butter or 12 Almonds
42g protein, 10g carbohydrates, 10g fat

Meal 5
2 scoops SUBSTANCE Protein Powder + 5g GlutaForm
12 Almonds
6.5 oz PEELED Ruby Red Grapefruit ? Splenda packets can be used to sweeten if desired
1 cup Steamed Broccoli or Green Beans or 8 oz Steamed Asparagus
42g protein, 25g carbohydrates, 10g fat

Meal 6
5 oz Grilled Chicken Breast or Halibut/Tilapia or Sirloin Fillet or Tuna
(Albacore packed/canned in water)
? cup Steamed Broccoli or Green Beans or 4oz Asparagus
1 oz Avocado
35g protein, 5g carbohydrates, 5g fat
Protein ? 245g = 980 Calories, Carbohydrates (not including Carbohydrate
night) ? 85g = 340 Calories, Fat ? 70g = 630 Calories
Total Calories ? 1950

A carb refeed meal every 3rd day gives me 2495 Calories for that day.

[yobusta]

Are you taking any supps before your morning cardio? I would take BCAA and Glutamine.

[DagmA]

not planning to take anything before morning cardio, as it will be very low intensity and only last for 30 minutes to avoid muscle loss.

[DagmA]

Previous weight: 98.0 kg or 216 lbs
Current weight: 93.5 kg or 206 lbs
Change: 4.5kgs or 10 lbs

Caliper tested Body fat approx 22% (first time i measured my bodyfat, didnt think it was this high!)

I know that alot of this weeks loss came from water, so next weeks weigh in will be important for future decisions.

Averaged around 2000 calories on normal days, and around 2400 calories on carbup day (every third day 1 larg carb meal)

Have stayed pretty strict on diet, probably 95% adherence.

Felt that energy was down during workouts, but cant see any difference in strength.

Was pretty relaxed on cardio, only done two morning cardio sessions, and 3 post workout cardio sessions, all averaging around 35 minutes.


Plan for next week:

Increase cardio, 30 minutes morning low intensity and 45 minutes post workout low intensity. Diet will stay the same

[DagmA]

Previous weight: 93.5 kg or 206 lbs
Current weight: 94.0 kg or 207.2 lbs
Change: +0.5kgs or 1.2 lbs

Calories averaged 2000 again,with around 2400 on carbup days.

Strength remained the same in the gym, the reason for not losing this week is probably because i haven't done enough cardio. NEED TO INCREASE CARDIO FOR NEXT WEEK, aiming for a much betterresult than this, dissapointed.

[DagmA]

Previous weight: 94.0 kg or 207.2 lbs
Current weight: 92.8 kg or 204.6 lbs
Change: -1.2kgs or 2.6 lbs

Calories averaged 2000 again,with around 2400 on carbup days.

Strength still feels ok, however i will be dropping calories by around 200 next week and will try being alot more consistent with my cardio to speed up fat loss.

[DagmA]

Previous weight: 92.8 kg or 204.6 lbs
Current weight: 90.7 kg or 199.9 lbs
Change: -2.1kgs

Calories averaged 2000 again,only had 1 carb up this week, and done more cardio than previously and it seems to have paid off..

It feels like my strength is down a little, but that may be because i only done 1 carb up meal during the week.

[DagmA]

Will be doing PSMF for next 7 days, scivation diet was great and never really felt hungry, almonds and vegies kept me full.