Help with cutting

[BEEF]

Hi there,

I've been bulking quite a lot recently and have put on some excess fat and I would really like to shed this. Basically I would like to loose between 7-14lbs. I know it's at least 7 but after that I'm just going to go by the mirror. I'm not planning on getting shredded but I just want to drop some bodyfat.

I weigh 182lbs and train 5 days a week. I will eat pretty much all meats except lamb and pretty much all veg and i don't mind fruit at all.

Basically my diet at the moment is as follows:

As soon as i wake:
1 scoop protein
300ml orange juice

30-60 minutes later:
3 egg whites & 2 whole eggs
40g oats

Mid Morning Snack
35g whey protein
40g scottish oats

Lunch:
150g chicken
50g basmati rice

end of work:
35g whey protein
40g oats

pre-workout:
25g whey protein
300ml orange juice

post workout:
50g whey protein
300ml orange juice

dinner:
200g chicken breast
200g sweet potato

bed:
50g whey

This works out to about 340g protein, 290g carbs and 50g fat.  Any advice would be greatly appreciated!

Cheers!

[Jack Tragic]

Cardio and water intake is what bro? Natty or enhanced at the moment? Taking any fat burners? Are you supplementing a good fatty acid throughout the day?

[BEEF]

Cardio at the moment is essentially non existent because I don't want to to do much or at the wrong times. Natty on no fat burners and I've not been supplementing with an EFA but I would normally use flaxseed oil but amounts and good times to take it would be helpful. Thanks!

[p.s.]

Ok first off cut the carbs in half and have 'em in the AM and post workout. Increase the protein cals to offset the carb cals dropped and add in 20 mins of cardio post workout. This should get ya started in your quest to lose some goo.

[Bad Bob]

What level of intensity on the cardio, p.s.?

[p.s.]

What level of intensity on the cardio, p.s.?

Personally I feel HIT/intervals works the best, so after a 5 min warmup then full out sprint for 30 seconds/2 min walk-jog/30 second sprint/2min walk-jog etc etc for 12 mins and then 3 mins cool down should do it.

[BEEF]

So I'm cutting the carbs in half and having almost none in the afternoon, what else would i eat other than protein in the afternoon, EFAs? Thanks for the help!

[p.s.]

So I'm cutting the carbs in half and having almost none in the afternoon, what else would i eat other than protein in the afternoon, EFAs? Thanks for the help!

Add some EFAs (flax oil) or natty peanut butter to a few shakes in the afternoon, and make sure you eat/have a shake every 2 hours.

[BEEF]

That's great, thanks p.s

So If I give you this as my curent nutrition what would you change? I've attached as a word document because it's easier than writing it all in here!


I'm taking creatine, glutamine, fish oils, multi vits and taurine as supps.

Thanks guys!

[Jack Tragic]

That's great, thanks p.s

So If I give you this as my curent nutrition what would you change? I've attached as a word document because it's easier than writing it all in here!


I'm taking creatine, glutamine, fish oils, multi vits and taurine as supps.

Thanks guys!

Looks OK bro, 'cept where is the "greenery"? ie; raw or cooked brocc., grn. beans (standard or french-cut), snap peas, zuchini, etc. When cutting I like to eat a green veggie and protien only for the last 2 or 3 meals of the day. On a "junk day" I'll have a little Bearnaise on those French-cuts...or maybe some pizza w/tuna on top.
 You do have a junk day once a week, right?   J.

[BEEF]

Yeh man, I have one, well just really a junk meal. My junk meal will fall today so I'll probably be having a bacon and egg sandwich on white bread. That sound ok?

I eat greens with all the evening meals just forgot to put them on the plan. Mainly brocolli.

What about adding EFAs into the diet?

Thanks

[Jack Tragic]

Yeh man, I have one, well just really a junk meal. My junk meal will fall today so I'll probably be having a bacon and egg sandwich on white bread. That sound ok?

I eat greens with all the evening meals just forgot to put them on the plan. Mainly brocolli.

What about adding EFAs into the diet?

Thanks

EFA's are definately a go. 3 gms/meal is a good for me. You'll know when you are taking too much as you will begin to experience "stomach issues"...

[BEEF]

Thanks for all the help. I'm now just taking 10ml of EFAs before bed in an attemp to slow down the absorbtion of the protein i take it with.

Would you say 2 scoops of protein post workout is too much, would one be enough?

Also, in terms of sugars i.e. from the orrange juice in the morning, pre workout and post workout, what are your views on this?

Thanks

[BEEF]

Just another point, do you think I'm taking in too much protein in total?

[p.s.]

Protein should be aroumd 2 grams per pound of lean bodyweight per day divided into 6-8 meals. If you're concerned about greens then either buy powdered greens and add it to a couple of shakes or have a couple of salads made up of green leafy veggies.