2nd Phase Cutting Starts now.

[Graphite]

Hey, Im starting my second phase of cutting.. Recently dropped from a heavy 5'9 @ 235lbs 30%+ BF to a 187 ~20% BF. The goal of my second phase is burning bodyfat and retain as much muscle as possible.. Here is my diet, This is a sample of what I usually eat.. Fairly accurate.

Wakeup 7:00 - 1 Scoop Whey protein, 1C Skim Milk, 3 Egg Whites
Snack 10:00 At School but when not - 2.8oz Tuna w/ Mayo and relish
Lunch 12:30 - Turkey/ham sandwich or wrap, 1C 1% Milk
Get home 3:40 - 2-3 slices of turkey, 2 slices of whole wheat bread, 1/2c of assorted fruit
Dinner 5:00 - Chicken breast/Shrimp/Lean Steak, 1C Veggies, 3 Egg Whites
Snack 7:30 - 2.8oz Tuna w/ Mayo and relish, 1/2C of assorted fruit, 1 slice of wheat toast.
Before bed 10:00 - 1 Scoop Whey protein, 1C Skim Milk

~ 1,800 - 2,000 Calories, ~ 150-180G of protein, ~ 100G Carbs..

I take EFA's twice a day, To get my healthy fats.

I run everday 2-3 laps around the track and usually do a mile run once a week (8:23 is my personal best). Then about 30mins of basketball.

I weight train 3 times a week doing a three day split.. no need to explain whats going on here. I got it on lock.

Is this a effective diet/routine to help me get to my goal of 12% Bodyfat. Right now I can see my top 2 abs.. but I still got a belly and some man boobs and some extra fat in some other areas and the rest of my body is mostly muscle. Im guessing the man boobs and the belly is like the last thing to go because they are SLOWLY deceasing in size.

I drink 1Gallon of water each day. My meal 2 is kinda ****ed up because of school and I CAN'T squeeze a meal there unless I am not at school or its a weekend, Last week I was @ 186 and now I am @ 187 not too sure why.. Probably water weight or something else thats going on in my body, Hopefully my bodyfat% went down.. Im hoping to get some capilers pretty soon. Critique please.. Comments welcomed

[momotheglutton]

Wakeup 7:00 - 1 Scoop Whey protein, 1C Skim Milk, 3 Egg Whites

Personally I would have some more low GI carbs here. Like oats or something. But that's just my opinion...

Snack 10:00 At School but when not - 2.8oz Tuna w/ Mayo and relish

This had better be low fat mayo...

Lunch 12:30 - Turkey/ham sandwich or wrap, 1C 1% Milk
Get home 3:40 - 2-3 slices of turkey, 2 slices of whole wheat bread, 1/2c of assorted fruit

What sort of turkey/ham is this? Not looking good if this is deli meat. Does the wheat bread have HFCS?

Dinner 5:00 - Chicken breast/Shrimp/Lean Steak, 1C Veggies, 3 Egg Whites
Snack 7:30 - 2.8oz Tuna w/ Mayo and relish, 1/2C of assorted fruit, 1 slice of wheat toast.

Ditto about the mayo

Before bed 10:00 - 1 Scoop Whey protein, 1C Skim Milk

Why the hell are you taking whey before bed? Much better off with casein. Replace the whey protein with cottage cheese or a casein shake.

I run everday 2-3 laps around the track and usually do a mile run once a week (8:23 is my personal best). Then about 30mins of basketball.

I was about to say 2-3 laps isn't enough and then I saw 30 min basketball. Sounds fun!

Last week I was @ 186 and now I am @ 187 not too sure why..

It happens. I've gone up 2 pounds from one day to the next and then dropped back down. I'm sure I missed a few things, but that's all I noticed at first glance.

[Graphite]

Personally I would have some more low GI carbs here. Like oats or something. But that's just my opinion...



This had better be low fat mayo...


What sort of turkey/ham is this? Not looking good if this is deli meat. Does the wheat bread have HFCS?


Ditto about the mayo

Why the hell are you taking whey before bed? Much better off with casein. Replace the whey protein with cottage cheese or a casein shake.


I was about to say 2-3 laps isn't enough and then I saw 30 min basketball. Sounds fun!

It happens. I've gone up 2 pounds from one day to the next and then dropped back down. I'm sure I missed a few things, but that's all I noticed at first glance.

Alright oats sound good for something I would eat when I first wake up.

Im looking to get low fat mayo this weekend. Till then

The turkey is from the meat deli at the grocery store. Fresh cut.. Yeah the bread has HFCS should I cut it out?

Casein? As in milk? Ill see if I can get cottage cheese this weekend.

I think I hit a plateau but not sure.

[rwindleyme02]

You can see your top 2 abs! Bah! I want to see mine! I plateued as well but I think I'm off of it now.

Good luck on the cut. I'm kinda in your same boat so here's my sample menu:

0830 - 1 cup eggbeaters nuked

1230 - PB Sandwich on 100% Whole Wheat OR Oats OR Healthy Choice Soup

1430 - 1 or 2 Tbsp of PB

1800 - 1 can tuna with Oilive oil and Balsamic Vinegar

1930 - Fish OR chicken OR PB Sandwich OR Flatbread Pizza OR Helthy Choice Turkey Sandwich

2100 - Sometimes I have some Lowfat Yogurt as a desert

I also workout 3x a week and cardio 5x a week, but you know where my journal is.

[MC26VA]

Graphite,
The tuna with balsamic vinegar and olive oil (just a taste) is an awesome idea i took from rwindley...instead of the mayo you could also try (if vinegar is not your thing) having salsa (thick chunky style has about 10-15 cals a svg) and really adds some goodness to the tuna. I also would replace the whey shake with cottage cheese or maybe some lf/ff yogurt before bed. Good luck on your next cut bud!

[Graphite]

Graphite,
The tuna with balsamic vinegar and olive oil (just a taste) is an awesome idea i took from rwindley...instead of the mayo you could also try (if vinegar is not your thing) having salsa (thick chunky style has about 10-15 cals a svg) and really adds some goodness to the tuna. I also would replace the whey shake with cottage cheese or maybe some lf/ff yogurt before bed. Good luck on your next cut bud!

Nice tips on the tuna, I used to do pasta sauce with mans back a while ago but forgot about it.

Also on the lf/ff yogurt, Doesn't yogurt have quite a bit of HFCS in it? Once I saw this I tried to stay away from it at all times.. Unless its last resort. The cottage cheese idea doesn't sound bad.. Ill try it out.

[momotheglutton]

Alright oats sound good for something I would eat when I first wake up.

Just make sure to get Old Fashioned or steel cut. Lower GI.

The turkey is from the meat deli at the grocery store. Fresh cut.. Yeah the bread has HFCS should I cut it out?

It can be really hard to find bread without it, but unfortunately HFCS isn't really welcome in either a bulking or cutting diet. Your best bet is to get some Ezekial bread. Look in the health food section of your grocery store or something like that. They have it at my local Giant Eagle, but I haven't seen it at other grocery stores so you might have to go looking around in some health food stores or a Trader Joes.

Casein? As in milk? Ill see if I can get cottage cheese this weekend.

Milk protein is 80% casein. But yeah, I think cottage cheese is a better option at this point. Get the fat free stuff. This tastes not so great with many brands, but I've found the Kroger brand to be ok.

Also on the lf/ff yogurt, Doesn't yogurt have quite a bit of HFCS in it? Once I saw this I tried to stay away from it at all times.. Unless its last resort. The cottage cheese idea doesn't sound bad.. Ill try it out.

Sadly you're right about many brands. I have seen light yogurt with no HFCS though. I don't think yogurt should be a staple in your diet, but it would be a nice thing to include as a snack every few days.

[Graphite]

Just make sure to get Old Fashioned or steel cut. Lower GI.



It can be really hard to find bread without it, but unfortunately HFCS isn't really welcome in either a bulking or cutting diet. Your best bet is to get some Ezekial bread. Look in the health food section of your grocery store or something like that. They have it at my local Giant Eagle, but I haven't seen it at other grocery stores so you might have to go looking around in some health food stores or a Trader Joes.

Milk protein is 80% casein. But yeah, I think cottage cheese is a better option at this point. Get the fat free stuff. This tastes not so great with many brands, but I've found the Kroger brand to be ok.



Sadly you're right about many brands. I have seen light yogurt with no HFCS though. I don't think yogurt should be a staple in your diet, but it would be a nice thing to include as a snack every few days.

Good information thanks, I got the old fashioned oats in my cabinet. I can use milk till I go pick up some fatfree cc this weekend.

[rwindleyme02]

Graphite,
The tuna with balsamic vinegar and olive oil (just a taste) is an awesome idea i took from rwindley...

Honestly, I can't take credit for the Tuna with OO and Balsamic Vinegar... I stole it from UpTheTwig!

[rwindleyme02]

Here's an idea that I've used. I couldn't find any really good bread so I started taking the 98% FF turkey and wrapping it in a big slice of FF swiss kinda like a burrito. Lay on the mustard and sometimes I add some lettuce and tomato when I have it. Good stuff and none of that crappy bread.

I have found a Lite, 100% whole wheat bread that only has 35 cals/slice but they almost never have it in stock. I guess people don't like stuff that's good for them.

[mindraper]

Good luck bro.. Im 1 and a half week into my first cutting phase! We're gonna rock this fat off aint we???

[Badfrog]

What the hell is HFCS??? TIA

[rwindleyme02]

What the hell is HFCS??? TIA

High Fructose Corn Syrup