Please give me your feedback on my cutting down phase

[absvan]

My current body fat is around 15%....with fat hanging around my waist . My goal is to reach 10% body fat by the end of June without loosing my muscle mass and power. I currently weigh around 163 pounds.

Workout days

7:00 Breakfast 6 egg whites and 1 cup of oatmeal with 1 cup milk.

10:00 Mid Day - Protein shake (40g protein)

1:00Lunch - Half cup brown rice with meat. (During my gaining phase I used to take 1 cup)

4:00 Ballys meal replacement low carb bar bar(combination of carbs (around 20 g) and protein (25 g))

6:00 Workout followed by 20-30 minutes cardio

Post workout around 7:30ish- Protein shake with 1 banana

8:30 wheat bread with peanut butter and some almonds

Non workout days

7:00 Breakfast 8 egg whites and half cup of oatmeal with 1 cup milk.

10:00 Mid Day - Protein shake (40g protein)

1:00 Lunch - Half cup brown rice with meat.

4:00 Protein shake (40g protein)

7:00 Dinner - 2 cup vegetables with meat/fish

My routine also include a 45 minute brisk walk first thing in the morning during weekends

Let me know your thoughts. Thanks

[escapee]

What are you going to do with Egg yolk ? Please save them all for me or at least feed them to your pets (to make them smarter) if u're thinking of dumping all to the dust bin .

Studies: Nutrient In Eggs Could Power Brain - HealthNews Story - KCRA Sacramento


Egg beats the cholesterol myth .

Also, It's recommended that you eat biotin rich food separately from egg white as it binds readily with Biotin. (make sure the egg white is cooked )

Biotin

The protein, Avidin, found in raw egg whites, binds to biotin and prevents its absorption -- thus the reason for limiting the intake of egg nog and such drinks. This component of raw egg white and its detrimental effect has been known since 1916 with experiments on rats. Chronic ingestion of raw egg will eventually produces suchsymptoms as scaly dermatitis, muscle pains, alopecia (hair loss), glossitis (red lips), mental depression, and general fatigue. Although egg yolks contains avidin, the whites contain three to ten times more. Avidin and the avidin-biotin complex are stable in heat up to 85°C.

[absvan]

Originally Posted by escapee

What are you going to do with Egg yolk ?

I eat one egg yolk and dump the rest....well I dont have any pets Yes I do make sure the eggs are boiled before I eat.

[Rosi]

Hi Absvan,

You seem to be desperately short on vegetables and fruit. Only 1 banana on work out days and no vegetables at all. On non-workout days you have some veg but no fruit. I would advise you to increase your vegetable intake to make sure you get enough of the right vitamins and nutrients. Vegetables don't contain any fat so they won't be dangerous for your target.

Good luck with achieving your goal.
Rosi

[escapee]

Vegetables don't contain any fat so they won't be dangerous for your target.

What's wrong with fat ? Are you referring to trans fat or processed vege oil ?

[DQueens]

just like carbs and fat, protein will turn to fat if you eat too much of it.

If you want to lose weight start by figuring out how many calories you burn in a day and how many you are eating.

there are numorous calorie intake websites, just google some of them. Then eat 500 calories less than you are expending on a daily basis. this does not guarantee a loss of muscle (no diet does) but if you continue to weight train and do cardio you will definitely minimize muscle loss.

Someone was right to mention before that you are definitely not eating enough vegetables and fruit. Why dont you dump the protein shake (waste of money and useless) and eat some fruit and yogurt (or cottage cheese for protein), or a salad with tofu or some other kind of meat. Add in brocoli or another vegetable to your rice and meat for lunch. Add some spinach to your egg whites (or salsa).

you cant survive on purely protein, it wrecks havoc on your liver and, when eaten in excess will only result in more fat on your body, not more muscle.

[ken nubo]

Eat more fruits and work out more (don't powerlift, do lots of rep with small weight an do cardio)

My body fat is around 5 percent or something, just from eating right and excercising

And you need more carbs! eat more fruits, pasta and bread. Don't just eat protein all the time

[kmr321]

i think your diets very good but just one suggestion. Eat more vegetables. They have like no calories anyway.

As for the fruit comment - some people think fruit slows fat loss but then this is debatable as everything seems to be in the fitness industry.

from experience fruit does not slow fat loss if its where the majority of your carbs are coming from. But as it seems in your diet you already have enough carbs and dont need more carbs or sugar from fruit. I think the max recommended servings of fruit on a cut is 2 so your on track.

good work.

[VacMan]

absvan,

If you want to reatain as much muscle mass as possible you're going to need to lift heavy while "cutting."

You are also going to need at least 1 gram of protein per pound of bodyweight.

If you want to loose weight, you will also need to be in a calorie deficit, so you will need to count your calories and make sure you are actually burning more than you are eating.

You'll probably want to pin down how much of what you are actually eating such as "wheat bread with peanut butter and some almonds" that could potentially range in calories anywhere from 200 calories to 700 or greater depending on the size of the meal.

[escapee]

And you need more carbs! eat more fruits, pasta and bread. Don't just eat protein all the time

It;s ok for young college kids with plenty of physical activities and high metabolism . This is not advisable if you are in your 30s and on a career mode. You are going to gain weight eating more refined carbs like pasta and bread. Try complex carbs like brown rice instead.

[absvan]

Everybody, thanks a lot for responding.

Rosi and kmr321 - Yes I have to get more veggies in. I have already changed my plan accordingly. I am with kmr321 on the fruit intake. Also I take a multi vitamin supplement just in case I am short on any vitamins.

VacMan- You are right about the calorie intake. I will check on it and change my plan accordingly.

ken nubo - I believe you need to have a combination of both heavy (less reps) and more reps. They both have benefits and since I am into heavy lifting, I enjoy it.

DQueens - I dont have scientific research/proof but I do know a lot of bodybuilders who increase their protein intake while on a cutting phase (lesser carbs.) Having said so, while lifting heavy weights/musclebuilding, if your carb intake is less, then your body will resort to muscles for energy and so you need to increase your protein intake just to make sure that you dont loose "more muscle" than normal.

Escapee - I agree with your point too until unless you are one of those lucky people with a high metabolism and can get away with whatever you eat

[escapee]

You are right about the calorie intake.

Do you believe that I can eat a high caloric diet consists of protein, healthy fats, and some unrefined caborhydrate and i will do better on weight management than those who consume a low caloric high carbohydrate diet rich in refined carbohydrate, soy and etc. ?

Food choice matters the most to me when it comes to weight loss .

[absvan]

Originally Posted by escapee

Do you believe that I can eat a high caloric diet consists of protein, healthy fats, and some unrefined caborhydrate and i will do better on weight management than those who consume a low caloric high carbohydrate diet rich in refined carbohydrate, soy and etc. ?

Food choice matters the most to me when it comes to weight loss .

YES YES YES!!! I completely agree with you

In addition to eating the right food, need to start reducing your calorie intake by lets say 500 a day, when you are focusing on "fat loss". There is a thin line between fat loss and weight loss.

[kmr321]

Heres a good blog if you havnt seen it before.

Burn The Fat Blog

[absvan]

CUTTING PHASE UPDATE:

I have lost around 7 pounds and my body has toned better. My pants have gotten loose. In fact one of my jeans is so loose that I really need a new one. My lifting power has gone down a little bit especially for bench press, but I can live with that.

But this is my problem though. The fat around the bottom of my stomach hasnt changed much. Though in my routine I mentioned doing cardio first thing in the morning, I was doing it after my workouts. I know that the fat around the stomach is the last to leave the body but I am thinking about changing my routine to doing cardio first thing in the morning.

Has anybody here had similar problems and how have you dealt with it?

[Akashic_Librarian]

What a boring diet...live a little man. Eat a pizza, buy a cheeseburger...have a Bacon and Cheese Bagel...gawd they are good...

I mean are you telling me your get your kicks from some bread and peanut butter? Or some brown rice? Come on...

[absvan]

Originally Posted by Akashic_Librarian

What a boring diet...live a little man. Eat a pizza, buy a cheeseburger...have a Bacon and Cheese Bagel...gawd they are good...

Hahaha, Hey you gotta do what makes you feel good right!!

However, I do eat pizza and burgers and cakes etc...but only once a week and on occassions like holidays. I am Living

[Akashic_Librarian]

good stuff absvan

I would hate to think your missing out on feeling totally sick and bloated and guilty because you ate something with 1200 calories

[Uplift]

Mate, do youself a favour, get a good trainer. Building up phase...fat hanging off stomach...163lbs@15% bodyfat...cutting down phase...Honest mate, I have no idea how long you've been training, or what your workouts are, but from what you are saying, you will save yourself heaps of hassle and headache if you get a really good trainer. Your diet is like you've probably seen in the mags, that drug saturated bodybuilders claim to eat. Don't believe it. Some of the stuff on these threads is amasing. You might think I am full of cr##, but totally sincerely, get a good trainer.

[absvan]

Originally Posted by Uplift

Building up phase...fat hanging off stomach...163lbs@15% bodyfat...cutting down phase...Honest mate, I have no idea how long you've been training, or what your workouts are, but from what you are saying, you will save yourself heaps of hassle and headache if you get a really good trainer. Your diet is like you've probably seen in the mags, that drug saturated bodybuilders claim to eat. Don't believe it. Some of the stuff on these threads is amasing. You might think I am full of cr##, but totally sincerely, get a good trainer.

I have been lifting seriously for almost three years and have also hired a trainer before. I have had good results and have come a long way but sometimes you reach a point where things dont work which includes what your trainer says. So you try something different on your own......and in this process I thought of asking suggestions and opinions in this forum.

You seem to know all the answers but from the way you have responded to me, I cant help but think that you are full of cr##.

[Uplift]

Originally Posted by absvan

I have been lifting seriously for almost three years and have also hired a trainer before. I have had good results and have come a long way but sometimes you reach a point where things dont work which includes what your trainer says. So you try something different on your own......and in this process I thought of asking suggestions and opinions in this forum.

You seem to know all the answers but from the way you have responded to me, I cant help but think that you are full of cr##.

It's probably easier to think that, than think 3 years to get:

'My current body fat is around 15%....with fat hanging around my waist . My goal is to reach 10% body fat by the end of June without loosing my muscle mass and power. I currently weigh around 163 pounds.'

Honestly, what you are doing is drastically wrong as far as producing results goes. Get a new trainer. A really good one that can train you to get results. A really good one that won't be stumped. Get a trainer that can show you results from a wide variety of people that they have trained. 3 years is plenty, tons of time to be in absolutely awesome shape, if you train and eat right, and to have developed an awesome long term health and fitness lifestyle. That's the truth, and the best, most honest advice I can give you. Any really good trainer will tell you the same. From the info in your posts, searching out and getting a deluxe trainer will be the best, most motivating way for you to learn and get much, much, much better results.

[John Hill]

Your diet is ok but really you are not eating enough food. Yes, more of the right food will allow you to keep your muscle and still lose fat.

The bread, peanut butter and almonds last thing before bed is not doing you any favors. Here is a guide I wrote on what to eat to get lean and muscular.

John

[Uplift]

As hyped up as it is, and as good a salesman and promoter as he is, take a look at Bill Phillips first Body for Life movie. Despite the fact that prohormone and edphedrine use was rampant in the US at that time, the results clearly show what is achievable in all types, and ages, of people in three months. I have had clients that have achieved similar results here in Australia, without prohormones, ephedra, creatine, caffeine and other stimulants, etc. There are some excellent trainers around that know how to get results. Even The 'Body for Life' book is a sound, basic guide.

[Uplift]

Originally Posted by John Hill

Your diet is ok but really you are not eating enough food. Yes, more of the right food will allow you to keep your muscle and still lose fat.

The bread, peanut butter and almonds last thing before bed is not doing you any favors. Here is a guide I wrote on what to eat to get lean and muscular.

John

Looks like good, sound, basic info.

[absvan]

Originally Posted by Uplift

It's probably easier to think that, than think 3 years to get:

'My current body fat is around 15%....with fat hanging around my waist . My goal is to reach 10% body fat by the end of June without loosing my muscle mass and power. I currently weigh around 163 pounds.'

Honestly, what you are doing is drastically wrong as far as producing results goes. Get a new trainer. A really good one that can train you to get results. A really good one that won't be stumped. Get a trainer that can show you results from a wide variety of people that they have trained. 3 years is plenty, tons of time to be in absolutely awesome shape, if you train and eat right, and to have developed an awesome long term health and fitness lifestyle. That's the truth, and the best, most honest advice I can give you. Any really good trainer will tell you the same. From the info in your posts, searching out and getting a deluxe trainer will be the best, most motivating way for you to learn and get much, much, much better results.

Uplift, I am not being mean or disrespectful but the reason I am posting here is because I dont want a personal trainer at this time. Three years ago, I was small/normal. I started on my own and got some results, a year later hired a trainer and got amazing results. However I was just focused on getting strong and bigger and did not pay much attention to my diet. A year ago I decided to get a lean body instead of just bulking up and consulted my old trainer. The diet he gave must be good but so boring that halfway thro I gave up.

Now I am serious and since I know what to do, I am doing it on my own. I am not sure if you saw my post a couple of days ago, I have gained good results and I posted it here to hear thoughts from others. I am not sure why it was irritating you.

Anyway, I see where you are coming from about hiring a trainer which will give me a solid knowledge. Thanks for your response.

[absvan]

Originally Posted by John Hill

Your diet is ok but really you are not eating enough food. Yes, more of the right food will allow you to keep your muscle and still lose fat.

The bread, peanut butter and almonds last thing before bed is not doing you any favors. Here is a guide I wrote on what to eat to get lean and muscular.

John

Thanks John, I will go thro your article.

[Uplift]

Originally Posted by absvan

Uplift, I am not being mean or disrespectful but the reason I am posting here is because I dont want a personal trainer at this time. Three years ago, I was small/normal. I started on my own and got some results, a year later hired a trainer and got amazing results. However I was just focused on getting strong and bigger and did not pay much attention to my diet. A year ago I decided to get a lean body instead of just bulking up and consulted my old trainer. The diet he gave must be good but so boring that halfway thro I gave up.

Now I am serious and since I know what to do, I am doing it on my own. I am not sure if you saw my post a couple of days ago, I have gained good results and I posted it here to hear thoughts from others. I am not sure why it was irritating you.

Anyway, I see where you are coming from about hiring a trainer which will give me a solid knowledge. Thanks for your response.

No worries, it's not irritating me, it's that I know what results are possible, and as I have been passionate in this field for 35 or so years, I have seen, and see, lots of people in the exact same boat, asking the exact same questions, misdirecting their time, effort, and money, and following bad advice. It's good you are trying something different, and seeking advice. Again, honestly, think about this. Who ever advised you to 'bulk up' and get a flabby midsection, especially as a beginner...I don't even want to comment. Whats the point of that exercise, other than making you unhealthy, overweight, and unfit, as well as compromising metabolism and hormone profiles? In much less time, you could have easily been where you are trying to be now, and could have been reaping the all round deluxe rewards, and, if you so desired, improving heaps more. Do yourself a favour. Have a look at the Body for Life movie. Ignoring the promotion and hype, the results in three months are irrefutable. Bluntly irrefutable. Inspiring and extremely revealing. There are tons of people who didn't 'win' the contest, who also got similar deluxe results. There are trainers who will also be able to produce the same deluxe effect, despite their differing, unique opinions and methods for diet and exercise. You don't need to 'bulk up', or 'cut up'. It's counter productive. Training in circles... false economy. I like to think that you, or anyone, deserves much better.

[absvan]

Uplift,

I saw the movie "Body for life" and I can see what you mean. So you dont really need a cutting phase and a gaining phase if you are disciplined.

I am doing more or less what they say except for the cardio and some parts of my diet. So let me give it a shot. Thanks for suggesting the movie.

[Uplift]

Go for it! All the best