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  1. #1
    Registered User FJC92's Avatar
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    Talking 12 Week Cut Plan - Critique

    Hi everyone,

    Since last September I've been bulking on approximately 3500 calories (264g protein, 392g carbs, 97g fat). I started on 185lbs and i'm currently sitting around 208lbs standing 6ft 1".

    On the 25th February I will start my 12 week cut, which will consist of the following diet plan;


    Meal Number Description
    1 - 07:15 80g oats with water, 1 scoop protein powder, 25g almonds
    2 - 10:30 120g chicken breast, bro****, 75g avocado
    3 - 13:00 190g basa, 35g brown rice (uncooked), 75g avocado
    4 - 16:00 (Pre-WO) 120g chicken breast, 250g sweet potato
    5 - 19:30 (Post-WO) 170g beef medaillion steaks, 90g white rice (uncooked)
    6 - 22:00 75g avocado, 1 scoop protein powder

    Totals: 2547cals, 248.7g protein, 86.4g fat, 222.9g carbs

    My training will be as follows;

    Monday: Biceps/Triceps & LISS
    Tuesday: Chest & Abs
    Wednesday: HIIT
    Thursday: Legs & Abs
    Friday: Shoulders & LISS
    Saturday: HIIT
    Sunday: Back & Abs

    I plan on adjusting my macros accordingly as my TDEE drops, which at the moment is around 3050. I will also be incorporating a refeed meal once or twice a week.

    I'd hazard a guess and say at the moment my BF% is anywhere between 13 - 20%, I haven't had this checked and am unlikely too as I usually just go by the mirror.

    Is there anything you guys could/would add to this or change?
    Any advice/criticism is welcome as this is my first proper cut and I'd like to get it as perfect as possible.

    Thanks in advance
    Last edited by FJC92; 01-15-2019 at 03:56 AM. Reason: Entered a table but it got fu@*ed up
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  2. #2
    Registered User yoojungl's Avatar
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    Don’t stress too much about eating the same food everyday. Many ppl get excited about jumping on a new weight loss plan, but sustainability is key.

    But looking at ur stats and macros, that is a lot of protein.
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  3. #3
    Registered User FJC92's Avatar
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    I was going for 1.2g/lb of bodyweight, I've been reading that anywhere between 1g -1.5g is optimal for keeping as much muscle mass as possible during a cut? Would you suggest something closer to 1g/lb and up fats to make up the calories?
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    That's seems like lot of protein. 1g/lb bodyweight should be fine and you could up fats
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    Registered User FJC92's Avatar
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    Originally Posted by AntoineIbanez12 View Post
    That's seems like lot of protein. 1g/lb bodyweight should be fine and you could up fats
    Someone else also suggested this, maybe its worth changing...
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    What an unbelievably boring source of fats you have decided upon.

    Is 6 meals at specific times really necessary for your first cut?

    No complete rest days?
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    Registered User FJC92's Avatar
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    Originally Posted by Jakeh1 View Post
    What an unbelievably boring source of fats you have decided upon.

    Is 6 meals at specific times really necessary for your first cut?

    No complete rest days?
    Could replace the almonds in the morning witih some PB tbh, what other sources would you suggest?

    The meals don't have to be at that exact time, but around those times yes as thats when I have my breaks at work/train etc.

    No complete rest days no, I don't want to be doing HIIT the same day as a workout and I like the way the muscle groups are split..
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    Originally Posted by FJC92 View Post
    Could replace the almonds in the morning witih some PB tbh, what other sources would you suggest?

    The meals don't have to be at that exact time, but around those times yes as thats when I have my breaks at work/train etc.

    No complete rest days no, I don't want to be doing HIIT the same day as a workout and I like the way the muscle groups are split..
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    Originally Posted by FJC92 View Post
    Could replace the almonds in the morning witih some PB tbh, what other sources would you suggest?

    The meals don't have to be at that exact time, but around those times yes as thats when I have my breaks at work/train etc.

    No complete rest days no, I don't want to be doing HIIT the same day as a workout and I like the way the muscle groups are split..
    I wasn't referring to the almonds. I was directing my comment at the amount of avocado you've included. Almonds are a great choice and I'd keep them in there.

    As above; also more fatty meats, oily fish, etc.

    You have a good understanding of macros and the importance of them. I would suggest that you do not tie yourself down to a set menu as you will stray from it - I guarantee it. Hit your proteins and fats throughout the day and fill the rest of your calories with whatever the hell you want. Dieting is so easy when you understand what you're doing. It doesn't need complicated menus with set timings.

    I also queried the rest days and generally speaking those who do not take some time off burn out and fall off the wagon so to speak.

    I wish you luck though.
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    Registered User Paulie_G's Avatar
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    Originally Posted by Jakeh1 View Post
    I wasn't referring to the almonds. I was directing my comment at the amount of avocado you've included. Almonds are a great choice and I'd keep them in there.

    As above; also more fatty meats, oily fish, etc.

    You have a good understanding of macros and the importance of them. I would suggest that you do not tie yourself down to a set menu as you will stray from it - I guarantee it. Hit your proteins and fats throughout the day and fill the rest of your calories with whatever the hell you want. Dieting is so easy when you understand what you're doing. It doesn't need complicated menus with set timings.

    I also queried the rest days and generally speaking those who do not take some time off burn out and fall off the wagon so to speak.

    I wish you luck though.
    Exactly this. Just focus on your macros rather than a set menu, of at least give yourself a rotation of 3-4 daily menus. You definitely should have 1-2 rest days built in, especially with you being in your late 40's. Our bodies need a bit more recovery than guys in their 20's and 30's.
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    Registered User FJC92's Avatar
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    Originally Posted by Paulie_G View Post
    Exactly this. Just focus on your macros rather than a set menu, of at least give yourself a rotation of 3-4 daily menus. You definitely should have 1-2 rest days built in, especially with you being in your late 40's. Our bodies need a bit more recovery than guys in their 20's and 30's.
    I'm only 26, for some reason my profile hasn't updated my age! I see what you're getting at though - i'll look into it!
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    You don't need to, nor will you be able to sustain eating the exact same foods everyday. Just hit your macros and aim to get as much as possible from minimally processed foods. Train everything 2X a week as well. Look at Fierce 5 intermediate. You have no rest days programmed.
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    just water fast for a month /thread!
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    Way too much.
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