Hello people. First post here. my name is Tony and I would like some advice on my diet for cutting.

I'm currently at 165lb, around 17% BF. My height is 5 feet 8 inches, I'm 27, was 276lb and read Burn The Fat Feed The Muscle to get down to my current poundage. I've held my current weight since February last year. I've been working out for 8-9 months so far, after I lost all the excess fat.

Using the online calculators, my daily calorie requirements come to about 2400 for maintenance. I have dropped my calories to 1700, don't do cardio and work out with great intensity 3 times a week, workouts last 50-60 minutes, most sets to failure. I do Back/Triceps on Mondays, Legs on Wednesdays, and Chest/Biceps on Fridays. I don't do direct shoulder work.

I'm guessing I'm leaning heavily towards the endomorph body type, so besides my calorie restriction, I'm also using a moderate fat,high protein, low carb cycling diet. I set re-feeds every 4-5 days after workouts, ie Monday/Friday/Wednesday/Monday/Friday etc.

On non-workout days, I limit my starchy carbs to 30 tops, all at breakfast, then have veggies(fibrous carbs like broccoli and cabbage,cucumbers and lettuce but don't really count those calories to my daily) and fat with protein on all my other meals. On workout days, it's basically the same thing, only I have a post-workout shake consisting of 30g of maltodextrin and 30g of whey.

During re-feeds I aim at 150-200g of starchy carbs spread throughout six meals, mainly with complex carbs like oatmeal and whole-grain bread. I also up the calories to 2300, but I overdid it last time and went to 2800! :D

I supplement with L-Glutamine, Creatine Mono, and Whey/Casein. I also take a pre-workout product called Deca Stack by Nutrabolics. It's basically Glutamine/Creatine/Arginine Decanoates, nothing to do with steroids.

My protein comes mainly from lean proteins. I have a sustained release protein powder and L-Glutamine before bed, has whey isolate/micellar casein/Egg protein. I also eat a lot of Salmon and Sardines and take flax/sunflower oil. I also take all the usual stuff, multis, magnesium and calcium.

I don't want to follow a strict CKD or a TKD. Those might be my only options for the future. So I've devised my own variation! :rolleyes:

Reading I've done:
Burn the Fat Feed the Muscle - Tom Venuto
Brink's Bodybuilding Revealed - Will Brink
Ultimate Diet 2.0 - Lyle Mcdonald
Everything you need to know about Fat Loss - Chris Aceto
Championship Bodybuilding - Chris Aceto
Beyond Brawn - Stuart McRobert
Encyclopedia of Modern BB - Arnold Schwarzenegger

Currently Reading:
The Ketogenic Diet - Lyle Mcdonald

Incoming Books:
Get Buffed - Ian King

Any suggestions more than welcome. Sorry for the long post.

Thanks,
Tony.

Anyone? :(

Anyone? :(Do you have questions? Concerns? Specific limitations? Weaknesses?

It sounds like you've done all your research and have a solid plan in place. :tu:

I don't understand what you want to achieve right now. Do you want to lose more fat? Did you plateau? Seeing your great weight loss, it seems like you know what you are doing.

Thanks for replying people. I currently want to drop to 10% BF. I've had the given bodyweight for a year now, haven't really tried dropping any more fat (I started working out after dropping to 165lbs), just eating at maintenance and working out, losing fat, gaining muscle while my bodyweight remained the same. Basically I need a solid plan to drop to 10% while maintaining my LBM. What I was looking for were suggestions on something I may have missed with my program, any suggestions on something that can be done better, ie swap this with that, eat more of this and less of that etc. I just started this plan a week ago.

I will go forward with this plan then and report my progress. Thanks for taking the time to reply.

Tony.