Another Cutting Post :) I need some diet critics...

  • AK5586

    Posts: 4

    Dec 01, 2010 9:44 PM GMT
    Just joined this site and I need some help from all you fellas out there.

    Problem: Im always going back and forth on whether or not i should be cutting or bulking. I want what everyone else wants, to gain muscle, yet lose body fat...

    i want to get around 10% BF to see those ABS!! Oh yeah u know the ones im talking about! My assumption is that if im over 12% BF and can barely see my ABS, then its time to cut down to 10%- Is 12.5 high? And do I have the right assumption that i should cut down to 10, then worry about gaining muscle back? Oh and i need some critics about the diet-

    Current Stats: Weight 168 lbs
    Height 5'7''
    BF 12.5 %
    Waist- 32? Thats at least what i wear for jeans lol

    Here is my CUTTING diet: anything i should add or get rid of? Should I stop at 10% BF ?

    Breakfast: 1 Tbls Flax Seed Oil
    1 Kelp Pill
    3 eggs (2 yolk 1 White)

    Snack: Oatmeal - 1 Cup

    Lunch: Salad: Chicken/Kidney Beans/ Veggies/Hardboiled eggs (2)

    Snack: Protein Shake/Yogurt/Milk

    Workout: Heavy weights/Cardio

    Snack: Protein Shake/ Almonds

    Dinner: sandwich- Maybe 2 pieces of Multi Grain bread- Chicken/Turkey/Roast Beef -

    Before Bed: Maybe a yogurt- maybe a shake- i hate cottage cheese:



    Appreciate the help guys-


  • Posted by a hidden member.
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    Dec 01, 2010 9:50 PM GMT
    I'm at 10% BF and barely have abs...gotta pose just right and get the lights at the perfect angles to see them. Otherwise they're just kinda...meh.
  • Posted by a hidden member.
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    Dec 02, 2010 1:50 AM GMT
    I feel like you need to eat more, whether cutting OR bulking. Especially breakfast... that's tiny! Eat more and rev up your metabolism! Also, if you want to cut, I'd stop eating sandwiches at night. Eat all your carbs during the day, so you can workout hard, then for post-workout snack and dinner, focus on high quality proteins and veggies, and maybe just a little good quality carbs. Now, if you're trying to bulk, then you could eat all the carbs you wanted at night to help with gains. But it seems like you really want abs, so I'd focus your diet on a cutting plan and see where it takes you.
  • Posted by a hidden member.
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    Dec 02, 2010 1:52 AM GMT
    Also, if you're using deli meats in your sandwiches, I'd try to switch to real, home cooked meats. A lot of deli meats are loaded with crazy chemicals. At least try to buy the all natural stuff... I'd say it's worth the price. Good luck man.
  • Posted by a hidden member.
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    Dec 02, 2010 2:08 AM GMT
    To have visible abs you'll need to be at about 8% or below.

    Your diet is way off. It needs to be much higher in protein, with moderate carbs every meal. You're also way low in calories, with barely enough to even sit around much less to get busy getting in great shape. Fuel the furnace.

    Here's typical contest diet for me:

    food_20070729.jpg

    After about 18 weeks, I look like this:

    9730_176046.jpg

    Of course, that's doing 3-a-days, with 2 12 minute sessions of HIIT, and 1 1.5 hour lifting session.
  • justinlee86

    Posts: 501

    Dec 02, 2010 2:22 AM GMT
    when I want my abs to come through more...I just increase my cardio and try to east as clean as possible!!!
  • Posted by a hidden member.
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    Dec 02, 2010 2:35 AM GMT
    I hover around 7-8% usually, though after last week's turkey binge, I'm probably pushing double digits icon_smile.gif If I were you, I would eat something more protein-focused for dinner. If sandwiches are a convenience, consider switching to wraps instead of bread and go generous on the meat. For protein shakes I would use the low or no carb versions. Cholesterol is great for bulking, not great for shredding, so I would skip the egg yolks entirely. I would also make sure that yogurt doesn't have any High Fructose Corn Syrup; I was really disappointed to see that my yummy fat-free white chocolate strawberry flavor was loaded with it. I also don't eat nuts when I'm shredding because of the high fat content.

    --C
  • Posted by a hidden member.
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    Dec 02, 2010 2:50 AM GMT
    Nuts are a great source of mono and poly unsaturated fats, and help you stay lean, as well as improve cardiovascular health. They should be in everyone's diet. Even if you're trying to stay lean, you should have polys in your diet.

    The famed Mayo Clinic will tell you the same thing as me:

    http://www.mayoclinic.com/health/fat/NU00262

    MCT is a tried and true way to get lean, too.
  • Posted by a hidden member.
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    Dec 02, 2010 3:19 AM GMT
    Fucking lame! I though this was a cutting post. icon_rolleyes.gif
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  • Posted by a hidden member.
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    Dec 02, 2010 3:43 AM GMT
    All the posters so far are right, although G.S.'s pic of the needle freaked me out. Back to the topic: watch your salt/sodium intake. That's one thing people haven't said yet. It's amazing how much sodium is in foods, which increases water retention. Also, using a spray on tan can help emphasize your abs as well. I prefer that over a tanning bed, which as everyone knows, is only slightly more healthy than smoking.

    I prefer being around 13% BF. That way I still look fit while I can eat whatever I want (since I don't eat hardly any sweets, "anything I want" means the occasional pizza, processed/convenience food, etc). I got down to 9.3% BF the last time I went down to Mexico in October. I STILL didn't have abs.

    So, good luck, pay att'n to what the other posters have said, and let us know how it goes.
  • Starboard

    Posts: 242

    Dec 02, 2010 4:21 AM GMT
    I would eliminate the grains and oats altogether...mainly for health reasons, but if you're trying to lose weight, bread and oatmeal are not your friends.


    http://heartscanblog.blogspot.com/2010/03/oatmeal-good-or-bad.html
  • Posted by a hidden member.
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    Dec 02, 2010 4:31 AM GMT
    Try just switching up your workout. I've been doing the 5x5 routine that's described here; www.stronglifts.com and really like it. Add a little cardio to that and you'll be shredding fat.

    You can also try carb cycling. I looked into that but it seems sorta complex.
  • Citrushills

    Posts: 56

    Dec 02, 2010 4:45 AM GMT
    I agree with most of the posts except that I would eliminate the flaxseed oil and replace it with flaxseed meal/ground flaxseed. Latest research I know of showed that flaxseed oil can cause elevated PSAs along with an increased risk of prostate cancer in men. You would get all the same the positive results from the ground flaxseeds/meal without any of the possible negative reprecussions and some fiber to boot.

    In addition, your diet seems so strict that it might interfere a little with living life....at least for me it would. If you increase the exercise, adding a little cardio, you do not have to be quite so perfect and would probably feel more relaxed which is important for good Cortisol levels.
  • Delivis

    Posts: 2332

    Dec 02, 2010 5:10 AM GMT
    Burn more calories than you consume. Voila..icon_smile.gif