I'm 5'10 , 210 pounds, and 20 percent bf.

My workload is heavy. I workout my major body parts twice a week. I run 1.5 to 2 miles 6 days a week.

The only day I take off is Sunday and thats only to rest my legs. I still lift.

I supplement with fish oil capsules, mega man MV, flax capsules, l-arginine, and niacin.


Meal 1 - 4 egg whites/ 1 yolk - 1/2 c. oatmeal w/ a few blueberries mixed in.

Meal 2 - Protein Smoothie approx 250-350 cals

Meal 3 - 2 Chicken Legs, 1/2 C. Broccoli, 1/2 c. Brown Rice

Meal 4 - Protein Smoothie approx 250-350 cals

Meal 5 - Chicken Breast/ 1 Cup Green Beans

Meal 6 - Protein Shake 180 Cals

I'm experimenting with my Protein Smoothies. Some while have berries, natural PB, and mostly always yogurt. Skim Milk, Diet V8 Splash, and or Water as the liquid mixture.

Also I do my cardio at night..about an hour before I go to bed.

Meal 4 will be my post workout shake.

Let me know If i'm missing anything.

This is week two of my cut and last week the workouts went great but my diet was pretty undisciplined. I really want to hone in on the diet.

bump...anything?















































































































:sleep:

Chicken Legs? You could probably use a better fat/protein source.

What's the total calories?

Chicken Legs? You could probably use a better fat/protein source.

What's the total calories?

I really haven't done a calculation on the cals.

With my shakes alone i'll be getting between 800-1000 depending on what i add to them.

I forgot to add that i will be having 3 slices of turkey bacon for meal 1 in the morning.

quick input into fitday (without shakes) :

Total: 2890
gram cal. %
Fat: 119 1074 38%
Sat: 34 310 11%
Poly: 28 252 9%
Mono: 45 408 15%
Carbs: 218 779 28%
Fiber: 23 0 0%
Protein: 235 939 34%
Alcohol: 0 0 0%


As a noobie.. take it for what its worth.. but too much reliance on the shakes. The running might be a bit much. Are you doing a upper/lower split? If you're not.. your legs still won't rest on Sun. What are your goals - besides cutting - to what? Ohh give people time to respond before bumping.. 4/5 hrs.. in the middle of the night... between bumping it... :doh:

Just my .02

I'm 5'10 , 210 pounds, and 20 percent bf.

My workload is heavy. I workout my major body parts twice a week. I run 1.5 to 2 miles 6 days a week.
Need more info on training. Please list out exercises, sets, and reps.

Meal 1 - 4 egg whites/ 1 yolk - 1/2 c. oatmeal w/ a few blueberries mixed in, 3 slices turkey bacon.

Meal 2 - Protein Smoothie approx 250-350 cals

Meal 3 - 2 Chicken Legs, 1/2 C. Broccoli, 1/2 c. Brown Rice

Meal 4 - Protein Smoothie approx 250-350 cals

Meal 5 - Chicken Breast/ 1 Cup Green Beans

Meal 6 - Protein Shake 180 Cals

I'm experimenting with my Protein Smoothies. Some while have berries, natural PB, and mostly always yogurt. Skim Milk, Diet V8 Splash, and or Water as the liquid mixture.
1: Add 2-4 more egg whites. Drop blueberries and replace with grapefruit.

2: Need more info on this, what are you using, how much of each ingredient, etc.? Remove V8. :)

3: How are you cooking the chicken? Increase to 1 cup broccoli. Add some almonds or other nuts, or 2 tbsp. natty peanut butter; looks like you just need more fat in your diet pretty badly.

4: See above.

5: Increase that to 1.5-2 cups of green beans. Add almonds, nuts, peanut butter, flax, etc.

6: Need more info. Please list out amounts. Total cals doesn't tell us enough. Add flax or another fat source if the protein shake is low-fat.

Also I do my cardio at night..about an hour before I go to bed.
NP

Meal 4 will be my post workout shake.
Need more info on it.

Let me know If i'm missing anything.
You're missing information. :) Please tell us more. We're glad to help you but please give details. :tucool:

Hey thanks for the help...

basically my shakes will consist of:

100 Percent Whey (GNC brand) One scoop
1 TBSP nat. PB.
1 8 oz. Low Fat Yogurt
6-8 ice cubes
mixed with 1 percent milk or water

or

100 Percent Whey (one scoop)
5 Strawberries
V8

or

100 percent whey
1 Tablespoon of fat free sugar free jello
1 percent milk


I'm baking the chicken.

Thanks for the advice guys...I'm definitely going to get almonds tonight.

My training split

Monday - Biceps
Tuesday - Shoulders Traps
Wednesday - Chest
Thursday - Triceps
Friday - Biceps/ Legs
Saturday - Shoulders/ Traps
Sunday - Chest

Running 6 days a week..every night

My lifts are basic compound lifts. 2-4 exercises per muscle and no specified amount of sets. I just lift until I feel like I've put in some hard work.

The workouts are pretty short. I do some pushups and situps during my workouts.

quick input into fitday (without shakes) :

Total: 2890
gram cal. %
Fat: 119 1074 38%
Sat: 34 310 11%
Poly: 28 252 9%
Mono: 45 408 15%
Carbs: 218 779 28%
Fiber: 23 0 0%
Protein: 235 939 34%
Alcohol: 0 0 0%


As a noobie.. take it for what its worth.. but too much reliance on the shakes. The running might be a bit much. Are you doing a upper/lower split? If you're not.. your legs still won't rest on Sun. What are your goals - besides cutting - to what? Ohh give people time to respond before bumping.. 4/5 hrs.. in the middle of the night... between bumping it... :doh:

Just my .02


thanks man..that 2800 number seems a little high though, don't you think?

I mean..ideally what should be my ideal caloric intake based on my height, weight, and goals?


I came up with

Totals 1232 Cals 42 fat 73 carb 141 protein

Using the Fitday calculator...and if you add my two shakes which i'll keep in the 300 range that would bump my cal intake to about 2000-2100.

I'm going to be getting most of my fats and efas from my shakes. but i think i have room for a grapefruit in the morning and some almonds.

GX - Your thoughts?

100 Percent Whey (GNC brand) One scoop
1 TBSP nat. PB.
1 8 oz. Low Fat Yogurt
6-8 ice cubes
mixed with 1 percent milk or water
Nutrition facts on yogurt please.

I'd mix with water.

100 Percent Whey (one scoop)
5 Strawberries
V8
Drop the V8 and just have cup of green beans on the side. :)

100 percent whey
1 Tablespoon of fat free sugar free jello
1 percent milk
Use skim milk or better yet water.

Monday - Biceps
Tuesday - Shoulders Traps
Wednesday - Chest
Thursday - Triceps
Friday - Biceps/ Legs
Saturday - Shoulders/ Traps
Sunday - Chest

Running 6 days a week..every night

My lifts are basic compound lifts. 2-4 exercises per muscle and no specified amount of sets. I just lift until I feel like I've put in some hard work.

The workouts are pretty short. I do some pushups and situps during my workouts.
Too much frequency, not enough rest. I would take out the Monday bicep workout and rest on Monday. I would also take biceps out of Friday (leg day) and move the biceps to Thursday with triceps. Take Friday and focus on blasting the legs and that's it.

I have more opinions but to sum up basically it's an awkward split in my humble opinion and I would overhaul it myself. Focus more attention on legs and back (I see no back work in there at all!). You can hit each muscle twice per week if you want but it's up to you and depends on a number of factors (genetics, preference, lifting routine, etc.).

How many sets/reps?

Drop the pushups and situps during the workouts (again in my opinion).

I'd go for something more basic right now if I were you. An upper/lower split might be good (just one example).

thanks man..that 2800 number seems a little high though, don't you think?

I mean..ideally what should be my ideal caloric intake based on my height, weight, and goals?


I came up with

Totals 1232 Cals 42 fat 73 carb 141 protein

Using the Fitday calculator...and if you add my two shakes which i'll keep in the 300 range that would bump my cal intake to about 2000-2100.

I'm going to be getting most of my fats and efas from my shakes. but i think i have room for a grapefruit in the morning and some almonds.

GX - Your thoughts?
2800 is not too high for your weight in my opinion, but that's because I prefer starting out high and working down slowly to try and maintain as much muscle as possible. 1232 calories per day is absolutely too low though I think. I would increase all three macros (pro/carb/fat).

2100 is too low as well, in my opinion.

Nutrition facts on yogurt please.

I'd mix with water.


Drop the V8 and just have cup of green beans on the side. :)


Use skim milk or better yet water.


Too much frequency, not enough rest. I would take out the Monday bicep workout and rest on Monday. I would also take biceps out of Friday (leg day) and move the biceps to Thursday with triceps. Take Friday and focus on blasting the legs and that's it.

I have more opinions but to sum up basically it's an awkward split in my humble opinion and I would overhaul it myself. Focus more attention on legs and back (I see no back work in there at all!). You can hit each muscle twice per week if you want but it's up to you and depends on a number of factors (genetics, preference, lifting routine, etc.).

How many sets/reps?

Drop the pushups and situps during the workouts (again in my opinion).

I'd go for something more basic right now if I were you. An upper/lower split might be good (just one example).


2800 is not too high for your weight in my opinion, but that's because I prefer starting out high and working down slowly to try and maintain as much muscle as possible. 1232 calories per day is absolutely too low though I think. I would increase all three macros (pro/carb/fat).

2100 is too low as well, in my opinion.

Thanks for the advice. I'm taking all this into consideration as I modify and improve on my plans.

The reason for the high frequency is that T-Nation was writing a lot of articles about how to many people are scared of overtraining when in actuality they are undertraining. Thats why I'm doing the one body part per day routine because it decreases boredom, is fast, and allows me to focus more and be more aggressive.

concerning the yogurt. t's the Yoplait Low Fat variety with the blue lid. Contains 110 cals.

I was about your size/height.

Start - 5'10", 199lbs, now 174

Cutting diet -

Oatmeals
Chicken
Seafoods
peanutbutter
nuts - soy, peanut, almonds, etc - plain
sunflowerseeds - plain
protien shakes & bars

6+ meals a day

I was about your size/height.

Start - 5'10", 199lbs, now 174

Cutting diet -

Oatmeals
Chicken
Seafoods
peanutbutter
nuts - soy, peanut, almonds, etc - plain
sunflowerseeds - plain
protien shakes & bars

6+ meals a day


Nice cut..Looking much better. what was your lifting and training reg. like?

Just got back from a jog. My cardio has improved but my calves are killing me. I'm definitely taking tomorrow off from running. I'll do some cardio it just isn't going to be anything with impact.

Did a Bicep routine tonight. I need to pick up the intensity a little more. I don't think I'm pushing myself hard enough in the weight lifting realm.

concerning the yogurt. t's the Yoplait Low Fat variety with the blue lid. Contains 110 cals.

Check out some offbrands instead of Yoplait. I know Kroger and Wal-mart offbrands not only have less calories, but more protein, less sugar, and more variety of flavors.