Second Time Around...Upstate's Cutting Diet!

[UpstateTank]

This is gonna be my second time cutting and here's my current stats and plan of attack:
Stats
21yrs old, 6'2", 217lbs approx 16-17% bf (put on alot more bf than i wanted for my first 'real' bulk...making a mental note of my mistakes this time so I dont screw up again next time )

Goals
195-200 keeping as much muscle as I possibly can. The one big thing I learned from my first cutting diet was not taking in enough calories!!! Granted I lost a lot of weight (50lbs), but I lost a lot more muscle and subsequently strength than I should have. Lesson #2 from first cutting diet: Do cardio stoopid!!!!

Workout & Cardio Schedule
Cardio: 4x week, 45-60min, 60-70% mhr, low impact style
Workout Split:
Day 1: Chest/Tri's
Day 2: Back/Bi's
Day 3: OFF
Day 4: Legs
Day 5: Shoulders/Traps
Day 6: OFF
REPEAT

Supplements
Multi-V
BCAA's: 10g preworkout/10g pwo---off days 10g upon waking/10g b4 bed
Arginine: 15g/day--split 5g, 3x per day
CEE: 1.5g preworkout/1.5g pwo---off days 1.5g upon waking/1.5g b4 bed
ECA Stack: Continuous with benadryl every 3rd week to keep those receptors fresh!

Proposed Diet

Meal 1
12 egg whites...204cal...48g pro...0g carb...0g fat
1 Cup Oatmeal...280cal...10g pro...52g carb...5g fat
Meal 1 Totals: 484cal.....58g pro....52g carb...5g fat

Meal 2
8oz Lean Ground Turkey...320cal...64g pro...0g carb...5g fat
1 Tbsp Flax....................120cal...0g pro....0g carb....13g fat
1.5 cups Spinach
Meal 2 Totals: 440cal...64g pro...0g carb...18g fat

Meal 3
Can Chunk Lite Tuna....150cal...33g pro...0g carb...1.25g fat
1 Cup Brown Rice.........210cal...5g pro...40g carb...4.5g fat
Meal 3 Totals: 360cal...38g pro...40g carb...5.75g fat

PWO Shake
2 Scoops ON Whey.....240cal...48g pro...6g carb...3g fat
1.5 Cups Oats............320cal...15g pro...78g carb...7.5g fat
PWO Totals: 560cal...63g pro...84g carb...10.5g fat

Meal 4
8oz Chicken Breast.....320cal...64g pro...0g carb...5g fat
1 Cup Brown Rice.......210cal...5g pro....40g carb...4.5g fat
Meal 4 Totals: 530cal....69g pro...40g carb..9.5g fat

Meal 5
8oz Chicken Breast.....320cal...64g pro...0g carb...5g fat
1.5cups Spinach
Meal 5 Totals: 320cal....64g pro...0g carb...5g fat

Meal 6
1.2 Tbsp Flax...........135cal...0g pro....0g carb...15g fat
Can Chunk Light Tuna.150cal...33g pro...0g carb...1.25g fat
Meal 6 Totals: 285cal...33g pro...0g carb...16.25g fat

Diet Totals:
3010cal...389pro...214carb...70g fat

Will also be consuming between 3-5cup of dark green veggies every day, but I dont count those towards my daily caloric intake. Also every other Sunday I will institute a "carb refeed day", where I'll up my total carbs for the day by approx 20% (bringing total carbs to 260g), and dropping my protein by an equal %age (brining total protein to 347g).

Open to criticism and suggestions so fire away!

-UpstateTank

[CHM]

looks like a really solid plan. Good luck!

[UpstateTank]

Originally Posted by CHM

looks like a really solid plan. Good luck!

thanks bro

[djshortsleeve]

Wow - pver 3000 calories is cutting? I've been cutting for about a month now, I've been taking in about 1500 calories! Over the last 2 days I've learned its not enough...

Your plan looks very well thought out and is very inspiring!

[Steel_SS]

Originally Posted by djshortsleeve

I've been taking in about 1500 calories! Over the last 2 days I've learned its not enough...

1500 isn't enough especially for a bodybuilder, you've got alot muscle to feed.

Your diet looks great, I've been on one of those perpetual bulking phases, gonna use this as a pattern. Maybe a veggie more here and there, but looking good overall.

[UpstateTank]

Originally Posted by djshortsleeve

Wow - pver 3000 calories is cutting? I've been cutting for about a month now, I've been taking in about 1500 calories! Over the last 2 days I've learned its not enough...

Your plan looks very well thought out and is very inspiring!

Thanks for the support bro!

yea it seems like a lot at first, but using the harris benedict formula my maintence calories clock in at a hair over 3600, so i figured 3000 would be a good starting point.

Originally Posted by Steel_SS

1500 isn't enough especially for a bodybuilder, you've got alot muscle to feed.

Your diet looks great, I've been on one of those perpetual bulking phases, gonna use this as a pattern. Maybe a veggie more here and there, but looking good overall.

Thanks steel!

[UpstateTank]

<bump>

[UpstateTank]

^ttt^

[UpstateTank]

bump

[GTJacket]

Looks solid brother. Actually looks like it would be a pretty good template for people who are just starting to get their diet in tune. They just would need to play with the serving sizes

Few comments/questions for you though;

1) No fruit? Even if you are cutting you should take in some type of fruits. The health benefits alone are worth it. You can stay away from high fructose fruits like bananas/grapes if you'd like, but apples and bananas are a staple in my cut.

2) Lots and lots of tuna. If you are just eating chunk light tuna in water it's not that bad, but be careful of the mercury content in tuna. I'd be cautious of eating tuna 2x a day and definitely switch in red meat and chicken for some of those meals. See #6.

3) It's tough to comment on you diet choices unless you are eating the same thing every day. I'd throw in a sweet potato in meal 4 every once in a while. Beans are also another awesome choice to throw in some meals. Though of course there are a hundred different items you can eat. I'd just try and reframe from eating the same thing every day just because of sheer boredom and it's also beneficial to eat different foods for the nutrient contents.

4) Where are your hi GI carbs for PWO? Even if you got the instant oats I believe off the top of my head the GI is only ~65 or so. Though come to think of it, that's not that big a deal.

5) Your macros are a tad off I think. I got 3042 total calories (yea yea i know) P/C/F totals are 51/28/21. Good split, though the protein intake might be a little high, but nothing to really sweat about.

6) Back to tuna, drop tuna for cottage cheese with the flax oil and you got what I eat for my last meal.

7) Don't be scared to throw in 2-3 yolks in your first meal. Don't worry about the cholesterol. Yolks are worth eating.

Overall you don't really need to change anything, I'm just nit-picking. Should keep this thread updated on your progess, or better yet throw up a copy of this thread in the workout section. I'll keep track of it because this is almost a replica of what I'm currently doing and you are about the same size and build as me, I'm just a tad smaller.

-GT

[UpstateTank]

^^
Good stuff GT, thanks for your input!!

btw Ill be logging my progress every 2 weeks

[silv3rbull3t]

"4) Where are your hi GI carbs for PWO? Even if you got the instant oats I believe off the top of my head the GI is only ~65 or so. Though come to think of it, that's not that big a deal."

Suggestion for your hi gi carbs........ For my pwo meal i have a bag of frozen strawberrys, and a bag of frozen blue berrys. I throw them in the blender along with a scoop and a half of whey, a cup or so of oats, and about 6-8 oz's of milk..... It works good for me, and taste's great

[frostystruthers]

your numbers seem off on the PWO oats. That should be 420 cals, not 320...

also, for me, 8 oz chicken breast is around 200 cals, not 320.....???

[frostystruthers]

Originally Posted by silv3rbull3t

"4) Where are your hi GI carbs for PWO? Even if you got the instant oats I believe off the top of my head the GI is only ~65 or so. Though come to think of it, that's not that big a deal."

Suggestion for your hi gi carbs........ For my pwo meal i have a bag of frozen strawberrys, and a bag of frozen blue berrys. I throw them in the blender along with a scoop and a half of whey, a cup or so of oats, and about 6-8 oz's of milk..... It works good for me, and taste's great

GI is essentially meaningless. Check out alan aragons sticky.

Sounds like a tasty shake though

[UpstateTank]

Originally Posted by silv3rbull3t

"4) Where are your hi GI carbs for PWO? Even if you got the instant oats I believe off the top of my head the GI is only ~65 or so. Though come to think of it, that's not that big a deal."

Suggestion for your hi gi carbs........ For my pwo meal i have a bag of frozen strawberrys, and a bag of frozen blue berrys. I throw them in the blender along with a scoop and a half of whey, a cup or so of oats, and about 6-8 oz's of milk..... It works good for me, and taste's great

I have found i get no differene in results whether I use high gi carbs, or low gi carbs pwo...Ive used dex b4, but hated the crash...thats when I switched to oats and noticed no difference...although the shake you spelled out for me does sound like it is quite tasty maybe if im feelin crazy one day LOL

I also tend to avoid milk...even skim bloats me

Originally Posted by frostystruthers

your numbers seem off on the PWO oats. That should be 420 cals, not 320...

also, for me, 8 oz chicken breast is around 200 cals, not 320.....???

thanks for pointing that out bro...ill go check the ole nutrition facts

[curb_pks]

Hope you dont mind if I take that as a template.... I'm putting together a cutting diet and this really helps me since I like all of the food you chose.

I might add sweet pot and some fruit, but otherwise I'm loving it.

[UpstateTank]

Originally Posted by curb_pks

Hope you dont mind if I take that as a template.... I'm putting together a cutting diet and this really helps me since I like all of the food you chose.

I might add sweet pot and some fruit, but otherwise I'm loving it.

Not at all! Imitation is the greatest form of flattery lol

But in all seriousness im here to help so if you have ne questions dont hesitate to ask!

[frostystruthers]

Originally Posted by curb_pks

Hope you dont mind if I take that as a template.... I'm putting together a cutting diet and this really helps me since I like all of the food you chose.

I might add sweet pot and some fruit, but otherwise I'm loving it.

I (*pats self on back*)like to think I know a think or two about nutrition, and I can tell you this is a GREAT cutting plan. It's certainly refreshing to see people around this board who aren't petrified of food!

This is certainly a diet worthy of stealing. Good luck!

[UpstateTank]

Originally Posted by frostystruthers

I (*pats self on back*)like to think I know a think or two about nutrition, and I can tell you this is a GREAT cutting plan. It's certainly refreshing to see people around this board who aren't petrified of food!

This is certainly a diet worthy of stealing. Good luck!

awwwwwwwwww shucks LOL

[frostystruthers]

Originally Posted by UpstateTank

awwwwwwwwww shucks LOL

yeah yeah yeah. Now that we've sucked eachother off, did you find I was right about the calories in the chicken and oats?

[UpstateTank]

Originally Posted by frostystruthers

yeah yeah yeah. Now that we've sucked eachother off, did you find I was right about the calories in the chicken and oats?

lmfao

checked and 1.5c oats is 350cal
8oz chicken is 260cal

a happy medium i guess?

[UpstateTank]

Well first day today...so far, so good I'll be updating every other week or so

[GTJacket]

Took 2 days off?

Good luck and you might want to create a thread in the workout journal or even fat loss sections. Your call though. Keep up the work the first two weeks are the hardest imo.

[UpstateTank]

^^
Check the Workout Journal Section

[jms944]

very nice diet plan. very detailed


if ya dont mind maybe ill use some of your meal ideas in mine!!

[UpstateTank]

Originally Posted by jms944

very nice diet plan. very detailed


if ya dont mind maybe ill use some of your meal ideas in mine!!

use away sir!

[TaiBoxa]

in caps kuz im bored and my stomache is KILLINg me from anadrol so ><

Originally Posted by UpstateTank

Proposed Diet

Meal 1
12 egg whites...204cal...48g pro...0g carb...0g fat
1 Cup Oatmeal...280cal...10g pro...52g carb...5g fat
Meal 1 Totals: 484cal.....58g pro....52g carb...5g fat
I WOULD INCORP 1/2 CUP FF COTTAGE CHESE AND LOWE THE WHITES ACCORDINGLY, A VARIETY IN PROTEIN IS MOST ACCEPTABLE



Meal 2
8oz Lean Ground Turkey...320cal...64g pro...0g carb...5g fat
1 Tbsp Flax....................120cal...0g pro....0g carb....13g fat
1.5 cups Spinach
PERFECT
Meal 2 Totals: 440cal...64g pro...0g carb...18g fat

Meal 3
Can Chunk Lite Tuna....150cal...33g pro...0g carb...1.25g fat
1 Cup Brown Rice.........210cal...5g pro...40g carb...4.5g fat
INCREASE UR PROEIN HERE UR MACROS ARENT MATCHING UP TO THE OTHERS.
Meal 3 Totals: 360cal...38g pro...40g carb...5.75g fat

PWO Shake
2 Scoops ON Whey.....240cal...48g pro...6g carb...3g fat
1.5 Cups Oats............320cal...15g pro...78g carb...7.5g fat
PERFECT, LOWER THE WHEY THOUGH TO .25g PER LB OF LEANBODYMASS. SO LIKE 37G FOR 150LBS OF LBM? JUST GUESSING, ALSO U CAN CONSUME A BANANA INPLACE OF THE OATS IF U GET TIRED OF EM. I WOULD ALSO TRY TO INCORPORATE A CASEIN PROTEIN SOURCE HERE AS WELL MAYBE 12-15g PROTEIN FROM IT.
PWO Totals: 560cal...63g pro...84g carb...10.5g fat

Meal 4
8oz Chicken Breast.....320cal...64g pro...0g carb...5g fat
1 Cup Brown Rice.......210cal...5g pro....40g carb...4.5g fat
BROWN RICE IS YUCK EAT A YAM LOL
Meal 4 Totals: 530cal....69g pro...40g carb..9.5g fat

Meal 5
8oz Chicken Breast.....320cal...64g pro...0g carb...5g fat
1.5cups Spinach
I'D INCORP AN EGG HERE FOR GOOD FATS/CHOLESTEROL TO AID IN TEST PRODUCTION, UNLESS U ARE ALREADY ON THEN OMMITT IT...
Meal 5 Totals: 320cal....64g pro...0g carb...5g fat

Meal 6
1.2 Tbsp Flax...........135cal...0g pro....0g carb...15g fat
Can Chunk Light Tuna.150cal...33g pro...0g carb...1.25g fat
YOU NEED A FIBER SOURCE HERE, EITHER METAMUCIL OR VEGETABLES.
Meal 6 Totals: 285cal...33g pro...0g carb...16.25g fat

Diet Totals:
3010cal...389pro...214carb...70g fat

Open to criticism and suggestions so fire away!

-UpstateTank

i tried.

[UpstateTank]

Originally Posted by TaiBoxa

in caps kuz im bored and my stomache is KILLINg me from anadrol so ><



i tried.

you succeeded
tank you tai

meal 1-i like the sound of that...as much as i LOVE eggwhites im starting to get a lil sick of a dozen each morning...not to mention its a pain in teh ass to crack 12 eggs :-/

meal 3-i confused...whadya mean my macros arent matching up?

PWO shake- i did a lil math...im sitting at about 211 ~15% or so (damn spring break ruined me ) so that puts me at about 180lbs of lbm x .25 = 45g pro

meal 4- boooo yams i <3 my brown rice!!!

meal 5- HORRAY MORE EGGS lol...i think im gonna go buy my own coop of chickens...i love getting the remarks when i go into the local gas station and buy 7 dozen eggs..."you gonna go egg houses or something?" "Duh! what else would i do at 830am on a tuesday"

meal 6- Ive actually added greeen veggies...i make a lil concotion in a bowl--1 can tuna, buttload o spinach, 1tbsp flax, and jalapeno yellow mustard...mix n enjoy...YUM


shoulda went w/ dbol instead LOL

[clockworks203]

I really like your diet plan. I'm trying a cut for the first time and am still learning about nutrition, what to consume and when to do it. For your breakfast, I can't imagine eating 12 egg whites plus a cup of oats! Do you cook the oats or wash them down (like in the pwo shake)? Second, pre-workout. Do you drink a protein shake before because I didn't see it in your plan? This is highly suggested, and you seem to understand what you're doing, so what is the reasoning for not taking one? Lastly, cardio. I've never been a cardio buff, so I assume that you're doing your 45+ mins right after your workout? Sorry if the questions come off noobish, but I've never cut before.

[UpstateTank]

Originally Posted by clockworks203

I really like your diet plan. I'm trying a cut for the first time and am still learning about nutrition, what to consume and when to do it. For your breakfast, I can't imagine eating 12 egg whites plus a cup of oats! Do you cook the oats or wash them down (like in the pwo shake)? Second, pre-workout. Do you drink a protein shake before because I didn't see it in your plan? This is highly suggested, and you seem to understand what you're doing, so what is the reasoning for not taking one? Lastly, cardio. I've never been a cardio buff, so I assume that you're doing your 45+ mins right after your workout? Sorry if the questions come off noobish, but I've never cut before.

Hey bro!

No such tings as "noobie" questions...we all gotta learn somehow!

NE wayz to answer some of your q's...
1. For breakfast I cook my oats in the microwave. And having 12 eggwhites isnt that bad suprisingly...its just a HUGE pain in the ass to crack 12 eggs every friggen morning
2. i DO NOT drink a protein shake b4 i workout for a few reasons...1 its expensive and 2 i found i feel/look A LOT better and get better results when i consume the overwhelming majortiy of my calories from whole food...I use whey protein PWO only
3. I do cardio either 60min 1st thing in the morning on an empty stomach, or if i was too lazy to wake up that morning (hey..it happens! ) ill do approx 30-40min pwo

if u have ne other q's fire away!