Rate my cutting program/diet/life [loads of reps]

[Stork]

Sup guise, first off a bit of history of why I'm cutting at 6'1 175lbs...

Basically I've always been a heavy endo, I spent my whole life until I was 16 totally unaware of what exercise or good diet was, a typical day for me was go to school, eat junk food in the cafeteria, come back, eat junk food (ramen, rice, noodles, crisps, chocolates), and play computer games until late and then go to bed repeat the next day. As a result I've always been a fairly fat kid (even after I went semi-anorexic and lost loads of weight i was still skinnyfat) never seen my abs or had a nice cut up chest or legs or waist, and that's something I want to change. I don't mind about being skinny - I plan to bulk up (HARD) as soon as I'm pretty damn lean, but the one thing I don't want to do is spend all summer carrying this excess fat.

So with that said, please can we get over the fact that I'm skinny and want to lose weight because that's just where my goals are at right now, thanks


Morning
24mg ephedrine, 200mg caffeine, 2g fish oils
30 minute brisk walk

85g oats with water, 20g raisins, one scoop whey isolate
Edit: I think I might be gluten intolerant so this meal is subject to change...
500 cals (41g protein, 6g fat, 73g carbs)

Take preworkout shake, then workout (see below), then take a whey shake.

Meals 2, 3, and 4
150g chicken breast, 30g extra virgin olive oil with cider vinegar served with salad
500 cals (45g protein, 33g fat, 0g carbs)
24mg ephedrine, 200mg caffeine

150g chicken breast, 30g extra virgin olive oil with cider vinegar served with salad
500 cals (45g protein, 33g fat, 0g carbs)

150g chicken breast, 30g extra virgin olive oil with cider vinegar served with salad
500 cals (45g protein, 33g fat, 0g carbs)

Evening
5 whole eggs, served with 15g mayo
490 cals (31g protein, 37g fat, 3g carbs)
[or]
1 tin tuna, 30g mayo, 15g olive oil mixed together
500 cals (28g protein, 40g fat, 1g carbs)
[with]
2g fish oils
Totals (Average)
2550 cals (206g protein, 143g fat, 75g carbs)

Okay so macros are in bold, exercise is underlined and supps are in italics.

The reason for the carbs in the morning is because I live quite an active live at the moment, I'm working a lot (have to commute there and back and I need the energy) and I'm doing rock climbing 2-3x a week which I really need the energy for. Are the carbs in the morning a good idea?

Workout:
Am working on keeping strength since I'm cutting, also working on my climbing skills so I'm doing a lot of pull ups... Also working out in my garage so I've got pretty limited equipment so go easy.

Workout A:
3 sets of one power clean then 5 front squats (no squat rack so I have to improvise!)
3x5 bench press
3x5 row
3x5 weighted pull ups on a thick bar
3xF dips

Workout B:
3x5 clean/squats again
3x5 push press
1x5 deadlift
3x5 weighted chin ups on a thick bar
3x5 plank rows (good for core and back strength

I alternate workouts and leave at least 48 hours between workouts. I increase weights on every lift by 2.5kg (5lbs) if I can, and if I fail a lift three times in a row I deload by 10%
(Very similar to Rippetoe's program)






All help greatly appreciated, reps will be gratefully given to useful comments!

[LiLRoB89]

Why are you only eating like 75g's or carbs a day?

I think you'll be really tired throughout the day with so little carbs. Carbs don't make you fat, eating in excess does, don't be scared to eat carbs. Also, 2550 calories seems a little low, but who knows, might work out. Eat 2550 calories for a week, and see how you do. If you begin to lose more than 2 pounds, its way too low. For you, i would aim for 1 pound a week because you are already skinny, and i would try to preserve as much muscle mass as possible to get those abs showing. Take your time.

Obvisouly, you should do a clean bulk, and then cut, but you don't want to do that... so... take your time with this cut, try not to lose more than a pound a week imo. Also, see how you feel with eating 75g carbs, if you feel tired, feel like you lack energy, up the carbs man. Your workout looks fine imo. For what you want to achieve,your diet is the most important thing.

So in conclusion, i am worried that you might be consuming to little calories, i would up the carbs and lower the fats, i would aim for 1 pound a week weightloss, and take your time with this cut. Although i'm warning you, you'll have to drop quite some weight to get your abs showing because i don't think you have much muscle mass... anyways goodluck to you breh

[LiftHeavy85]

what exactly is your question?


Im quite glad someone posted with some thought and an actual plan for a change.


Everything looks good tbh, just remember if your not seeing the results start taking things out of the diet.


The main problem I see occuring within the first couple weeks will be intensity in the gym with a low carb diet.

Heavy deadlifts, cleans/squats(alternating of course) and push presses all in one day, you wont really get a good indicator on if your progressing or not because of fatigue.

I did SS for awhile and ended up not making my deads one week because of the squats tired me out to much before hand.

Maybe look into something like 5/3/1 where you can focus on your lifts/accessory work and still make strength gains...because doing SS on low carb I foresee being a nightmare


Keep the carbs to morning/pre/post workout that way you can try to keep energy levels high

[Stork]

Originally Posted by LiLRoB89

Why are you only eating like 75g's or carbs a day?

I don't like carbs man I think they are bad for me (serious) whenever I've put on mad fat in the past I've always been eating a lot of carbs.

Originally Posted by LiLRoB89

I think you'll be really tired throughout the day with so little carbs. Carbs don't make you fat, eating in excess does, don't be scared to eat carbs. Also, 2550 calories seems a little low, but who knows, might work out. Eat 2550 calories for a week, and see how you do. If you begin to lose more than 2 pounds, its way too low. For you, i would aim for 1 pound a week because you are already skinny, and i would try to preserve as much muscle mass as possible to get those abs showing. Take your time.

You kinda get used to it, I've been eating low carb for a while and I find I don't have so much energy but I never feel lethargic like I do after a high carb meal...

Originally Posted by LiLRoB89

Obvisouly, you should do a clean bulk, and then cut, but you don't want to do that... so... take your time with this cut, try not to lose more than a pound a week imo. Also, see how you feel with eating 75g carbs, if you feel tired, feel like you lack energy, up the carbs man. Your workout looks fine imo. For what you want to achieve,your diet is the most important thing.

I wouldn't lose fat on a clean bulk mate so clearly it's not for me nothing 'obvious' about it. If anything I think I'd be more likely to lower the carbs. Also I might have to switch from oats to toast since I think oats make me sick (possible gluten intolerance).

Originally Posted by LiLRoB89

So in conclusion, i am worried that you might be consuming to little calories, i would up the carbs and lower the fats, i would aim for 1 pound a week weightloss, and take your time with this cut. Although i'm warning you, you'll have to drop quite some weight to get your abs showing because i don't think you have much muscle mass... anyways goodluck to you breh

Sounds good to me mate, I'll start at 2500 for a few days and if I find I'm too hungry or tired I'll jack it up to maybe 2800 and see how that goes.

Originally Posted by LiftHeavy85

what exactly is your question?

Just wanted opinions on the program I posted.

Originally Posted by LiftHeavy85

Im quite glad someone posted with some thought and an actual plan for a change.

Haha thanks I guess, I'm always the kind of person to overthink things...

Originally Posted by LiftHeavy85

Everything looks good tbh, just remember if your not seeing the results start taking things out of the diet.


The main problem I see occuring within the first couple weeks will be intensity in the gym with a low carb diet.

Heavy deadlifts, cleans/squats(alternating of course) and push presses all in one day, you wont really get a good indicator on if your progressing or not because of fatigue.

I did SS for awhile and ended up not making my deads one week because of the squats tired me out to much before hand.

Maybe look into something like 5/3/1 where you can focus on your lifts/accessory work and still make strength gains...because doing SS on low carb I foresee being a nightmare


Keep the carbs to morning/pre/post workout that way you can try to keep energy levels high

Thanks for the heads up, I'll keep going with this 3x5 and if I find it gets too much for me I'll def. look into a 5/3/1 or similar. Cheers!




Reps to both of you.

[AtleastItried]

Originally Posted by Stork

You kinda get used to it, I've been eating low carb for a while and I find I don't have so much energy but I never feel lethargic like I do after a high carb meal...

I can relate. You may want to get yourself tested out (provided insurance will cover it). I have a similar reaction to carbs and found out that I have some insulin resistance going on. It basically makes you feel like you're hung over every time you eat a big bowl of ice cream =(

Thanks for the heads up, I'll keep going with this 3x5 and if I find it gets too much for me I'll def. look into a 5/3/1 or similar. Cheers!

From my personal experience, the 3x5 program was what put on the most muscle the fastest.

I tried doing a 5/3/1 set up, but the real problem I ran into was: it's freaking HARD to figure out how to rep out at 1 for that last set without repping out on the 3 before hand. I found myself spending an inordinate amount of time monkeying with the weight instead of just lifting it.

Once I went back to the 3x5 and allowed myself to rep out at 4 on the last set sometimes, I felt like I was really moving the iron. I know, its all anecdotal, but that's my experience with the two different programs.

Either way, good luck, mate.

[Stork]

Originally Posted by AtleastItried

I can relate. You may want to get yourself tested out (provided insurance will cover it). I have a similar reaction to carbs and found out that I have some insulin resistance going on. It basically makes you feel like you're hung over every time you eat a big bowl of ice cream =(

I might do that mate, thanks for the idea. I'm from Britain so healthcare is free (although not very good), so I dunno if they'll take me seriously if I say I think I might be insulin sensitive.

Originally Posted by AtleastItried

From my personal experience, the 3x5 program was what put on the most muscle the fastest.

I tried doing a 5/3/1 set up, but the real problem I ran into was: it's freaking HARD to figure out how to rep out at 1 for that last set without repping out on the 3 before hand. I found myself spending an inordinate amount of time monkeying with the weight instead of just lifting it.

Once I went back to the 3x5 and allowed myself to rep out at 4 on the last set sometimes, I felt like I was really moving the iron. I know, its all anecdotal, but that's my experience with the two different programs.

Either way, good luck, mate.

I've done a 5x5 before but I found the volume was too much (especially on a cutting diet, the last set of squats killed me), I think 3x5 is a sweet spot

Thanks for the advice mate, repped.

[Backthen]

What an interesting thread.. Well hmm, Stork with your crazy speed and explosiveness, you should have no issue reaching your goals.

[Malkira]

Originally Posted by Backthen

What an interesting thread.. Well hmm, Stork with your crazy speed and explosiveness, you should have no issue reaching your goals.

Consider tracking your fiber so you can see how many carbs you are actually getting. I'm not sure if there are nutritional listing differences between the UK and the US, but see if fiber is being factored in.

I've had good success on less than 100g of carbs after fiber, but getting 50g of fiber or so.

[gbardahl]

just my .02 cent bro,

I've been an endo all my life and used to weight 370 pounds. I did the same thing you did and got all the way to 165. Guess what...the fat and hanging skin was still there. My point...I don't know how far your willing to go as I have read some people are willing to go all the way down to 130 pounds to lose the fat but I just wanted you to know that. The truth will probably be that you will need to put some good amount of muscle on your body to fill in the space. Just remember that it doesn't happen overnight. If you been overweight for 16 years of your life the likelyhood of seeing your abs in 6 months is low.

Best of luck.

GB

[Sendug]

If I'm reading it right and you workout after breakfast then the carbs in the morning are fine, it would give you the energy to blast through the workout. I also assume the pre-workout shake is a NO type deal which will help as well with the pushing. If it is a NO shake I would probably say that the carbs are probbaly higher than the 75g because you haven't factored in the pre/post workout shakes into the overall calories. Most whey shakes I have seen are anywhere from 100-200 cals if mixed with water, more if mixed with milk. I would hazard a guess to say that the carbs are probably around the 100-110 mark if you add in your shakes.

Overall nutritionally everything looks great. Try switching up 2/3/4 incase it gets bland after a while, even just rotating what you take with the chicken. I don't see the mention of any multi-vitamins? If your not taking any I would suggest starting them. Personally I have tried Animal Pak, PHD Catalyst and Controlled Labs Orange Triad. I would rate the Animal Pak and Orange Triad fairly highly but it is all personal choice.

Good luck with the cut and hope you see the results your expecting.