20 weeks out at 20% bf... Here we go!!!

[biglouie83]

Okay guys and gals here is a sample day of my cut diet.... It works very good and is out of a page of The Scivation Gameplan ebook.

I will be updating with how everything is going from day to day. this diet is meant to be 16 weeks but I am going to use 20 weeks so I can pick up any flaws...

Cut Diet 2750
DURING Workout Shake = 4-8 scoops Xtend (Bodyweight pending – 0.17g BCAAs/lb
bodyweight) in 20-24 oz cold water
Meal 1 12 egg whites
1 whole egg
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
1 tbsp peanut butter or 18 almonds
6.5 oz PEELED ruby red grapefruit or 99g blueberries

49g protein, 30g carbohydrates, 20g fat
Meal 2 2.5 scoops Scivation Whey
2 tbsp peanut butter
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus

49g protein, 15g carbohydrates, 20g fat
Meal 3 7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna
(albacore packed/canned in water)
1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus2 tbsp
peanut butter or 18 almonds

49g protein, 15g carbohydrates, 20g fat


Meal 4 7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna
(albacore packed/canned in water)
1 1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus
8 tsp peanut butter or 18 almonds

49g protein, 15g carbohydrates, 20g fat
Meal 5 7 oz grilled chicken breast or halibut/tilapia or Sirloin fillet or Tuna
(albacore packed/canned in water)+ 5g GlutaForm
24 almonds 1.5 cup steamed Broccoli or green beans or 12 oz steamed asparagus

49g protein, 15g carbohydrates, 20g fat
Meal 6 2.5 scoops Scivation Whey
1 cup steamed Broccoli or green beans or 8 oz steamed asparagus
4 oz avocado or 18 almonds
6.5 oz PEELED ruby red grapefruit or 99g blueberries
49g protein, 30g carbohydrates, 20g fat
Protein – 294g = 1176 Calories, Carbohydrates (not including Carbohydrate night) –
120g = 480 Calories, Fat – 120g = 1080 Calories
Total Calories – 2736 Calories NON-carbohydrate night
Total Calories – 3316 Calories – Carbohydrate nights
Every 18
th
meal is the Carb meal. It is the last meal and it replaces Meal 6. The
Carb Meal must be eaten in this order.
1.5 cups steamed green beans or 12 oz asparagus = 15g carbohydrates
¾ cup oatmeal (measured dry then add water and microwave) = 45g
carbohydrates
6.5 oz PEELED ruby red grapefruit or 99g blueberries = 15g
carbohydrates
¾ tbsp honey = 15g carbohydrates
4-6 packets splenda for sweetening
18 almonds = 15g fat
8 oz sweet potato = 60g carbohydrates
2 tbsp peanut butter or almond butter = 15g fat
4-6 packets splenda for sweetening
150g Carbohydrates = 600 Kcals, 30g Fat = 270 Kcals

[wheathins]

Protein – 294g = 1176 Calories, Carbohydrates (not including Carbohydrate night) –
120g = 480 Calories, Fat – 120g = 1080 Calories

protein and fats seem too high and carbs seem too low... but that's just my opinion.

[biglouie83]

Protein – 294g = 1176 Calories, Carbohydrates (not including Carbohydrate night) –
120g = 480 Calories, Fat – 120g = 1080 Calories

protein and fats seem too high and carbs seem too low... but that's just my opinion.

yea thats what i though too but it works for my body... i have done this diet before and it does change throughout. This daily diet is the starting point.... the protein when i have taken that much in the past it has made me bigger while dieting... because i only take about 200 grams a day right now...

I am hoping it works like it did before so i dont have to change the diet much up till the show...

[biglouie83]

Alright guys im about to hit a high intensity workout...

Back and biceps w/ 30 minutes of cardio... I will post sets and reps after workout is completed.

I feel great this morning by the way!

[biglouie83]

leg shots


Time to hit that cardio and the weights... had to wait for the baby to go to sleep

[Rsardinia]

yea thats what i though too but it works for my body... i have done this diet before and it does change throughout. This daily diet is the starting point.... the protein when i have taken that much in the past it has made me bigger while dieting... because i only take about 200 grams a day right now...

I am hoping it works like it did before so i dont have to change the diet much up till the show...

Hmm the calorie intake is what works for your body. 120g of fat will not get you the proper conditioning you need when dieting down. You should really replace a lot of those calories from fat with calories from carbs. And the protein intake is pretty high too.

I'd look at something like 60f/275c/250p for you dude with a weekly refeed thrown in if your weight loss stalls a bit. Try that out for 2 weeks, if you aren't dropping weight still at the right pace then hop back on your own diet but I think those numbers/macro ratios will work a lot better for you than the current setup you have.

[domingochavez]

High fat high protein low carbs is the basis of the Scivation Cut Diet, with the last meal every 3 days the carb load.

I used this in the past to get into my best ever condition, which was only 12% mind you, not contest lean. But Marc used it a few times to achieve contest level conditioning.

If this works for you mate keep at it! I will keep up with your progress, coming from 20% in 20 weeks is a tall ask, what condition are you hoping to get into for the show?

[biglouie83]

I will keep this in mind bro if i am not seeing quick results. but if i do come up with questions i will ask you because you seem to know what your talking about....

Hmm the calorie intake is what works for your body. 120g of fat will not get you the proper conditioning you need when dieting down. You should really replace a lot of those calories from fat with calories from carbs. And the protein intake is pretty high too.

I'd look at something like 60f/275c/250p for you dude with a weekly refeed thrown in if your weight loss stalls a bit. Try that out for 2 weeks, if you aren't dropping weight still at the right pace then hop back on your own diet but I think those numbers/macro ratios will work a lot better for you than the current setup you have.

[biglouie83]

well it isnt a huge show and 12% bf is prolly going to be enough to place well... but i am going to shoot for less. my body responds fast due to my naturally high test levels....

High fat high protein low carbs is the basis of the Scivation Cut Diet, with the last meal every 3 days the carb load.

I used this in the past to get into my best ever condition, which was only 12% mind you, not contest lean. But Marc used it a few times to achieve contest level conditioning.

If this works for you mate keep at it! I will keep up with your progress, coming from 20% in 20 weeks is a tall ask, what condition are you hoping to get into for the show?

[Rsardinia]

I will keep this in mind bro if i am not seeing quick results. but if i do come up with questions i will ask you because you seem to know what your talking about....

No prob dude, just trying to help you maximize your results. Contest prep is a lot of work and I hate seeing people go through the entire grueling process and not end up looking their best.

[Rowan212]

I guess i'm just small or something, but there is no way i could diet down on calories like that - and so much of it being fat, holy molly!. Anywho best of luck, i wish i could eat that much food in a day and still loose fat.

[biglouie83]

alright you guys im going to stop this thread because i am not able to workout or do anything physical do to pain on my lower left side i think it is a kidney stone but i feel it in my back now. its been going on for about 3 days and i cant even walk without pain.

sorry i will get back to cutting when this goes away. well after the doctors figure out whats wrong.