Thread: My cutting diet... 7 weeks in... HUGE fat loss..

As mentioned above I am currently 7 weeks into a cutting diet, have dropped huge amount of body fat... little to no strength loss... and looking bigger! (obviously as im leaner, but it seems I have lost almost no muscle!)

Its working really well for me, so I thought I would post it..

Wont go into macro details as yet.... though any comments/suggestions please give..

Wake - 10ml of Gen Tec Thermo fuel ( just started this for a kick start)
6:00am - 30 - 40 mins cardio on tready - keeping HR @ around 140,
I used HIIT before the cutting diet to shed a heap of body fat, have removed now.

7:00am - Cup of Oats + 1 Scoop low carb whey + Flax seed oil + l-glutamine + fibre - Followed by Multi V, Fish Oil, Vit C + b-alanine

9:00am - Short black ( at work)

10:00am - Grilled chicken salad with cottage cheese , approx 10 almonds

12:00pm - Steamed Chicken/ Steamed Veggies/bok choy - greens

1:30pm - green tea

3:00pm - Large Tuna salad (185g) with approx 15-20ml olive oil

4:45pm - pre workout - Gen Tec Theromo fuel + b-alanine

6:15pm - post workout - Whey Shake + Pure carbs + L -glutamine + BCAA's

7:15pm - Grilled Chicken breast pattie ( homemade)/Broccoli or asparagus

In between - another round of multis per the morning, though I add zinc here.

9:30pm - Scrambled egg whites or egg white frittatta/spinach or some cottage cheese


I have an office job and have little to no movement during the day so have taken away brown rice which I would normally have at lunch, i just dont need the carbs for energy during the week days.

I do a "carb up day: once a week and also include a cheat meal on that day, this just includes adding brown rice to the daily diet.

If I have more of an active day planned, I will add brown rice to 1 of the day times meals..

So far this diet is working perfectly for me.. Oh I do rotate the chicken patties with just grilled chicken or grilled roo..

Anyone have anything to add..?

Hope this may help some people too

:)

What are your stats?
Good to know for a reference point for others...

27, 175cm..

I did a HUGE bulk up over the last year, got upto 87kg... ( wasnt a clean bulk up)

Then over 6 months started to slowly implementing the better diet to cut bodyfat, i combined this with HIIT.. ( the diet was not as strict as posted, more red meats & carbs)

This dropped alot of body fat and over the next 6 months got down to a very lean 75kg... but with very good size still.. looked a lot bigger at 75kg than I did at 87kg.. except round the face and tummy of course...

Then at 75kg ( 7 weeks ago), I started a real cutting diet.. aiming to lose as little muscle as possible and really cut up what bodyfat was left..

After 7 weeks, Im hovering around 70kg ( hasnt dropped in 2 weeks, though im getting leaner and leaner) and would be around the 10%BF(guessing) or just below. ( Abs are completely visble, veins etc)

I would like to push this for just another 5 weeks, and get that little bit more ripped.. though I dont want to drop anymore than 1 or 2 kg...

Though that said, I have stopped weighing myself and am just going on looks and honest feedback from a couple of mates/trainers, as my weight seems so low yet looking at me youd wouldnt guess.

I know my weight is pretty light, but ill stand next to people 10kg to 15kg heavier and look twice as big... go figure...

Also next year I plan to do a very strict and clean bulk, then do the above again..

sounds like good progress ljk congrats. Any pics?

Mf

Sound slike your on the right track, would be interested to see some before and after pics.

Yep, I have been taking pics every couple of months over the last 12 months, at some stage I might post...

I guess, im looking for any tips to really help burn the last amounts of bodyfat away over the last 5 weeks..

I just added in the gen tec thermo fuel before cardio and weights session...? Though I wonder if there is anything in that thermo fuel that could promote an insulin spike... I did read Fadi's comments on caffeine intake around training times but will stick with it for this cut.. ( for fat burning properties)

I also added Zinc to my diet this week, happy to take any suggestions on board..

Maybe up the cardio for an extra 10 mins to session each morning? (to 45 mins)

Maybe add 20mins of light cardio after my weights session? Im always wary of this, i normally like to race home and feed my muscles..

Perhaps drop the 1 cup of oats down to 1/2cup and add some egg whites, though that cup of oats is my main carb source so have been reluctant to touch it...

Hopefully you guys can offer some advice :)

Maybe you could exchange you current low intensity cardio workouts with HIIT workouts twice a week and leave the remining cardio as low intensity.

I thought of that too... and thank you for the suggestion...

My only concern with HIIT at this stage of the diet is that it just might be too much/intense and a really want to keep muscle loss under control.. I found HIIT worked EXTREMELY well for me in the initial stages of fat loss, it just fell off... but dont want to strip away too much too fast.. you get me?

I am tempted to try though, anyone else have any comments on perhaps adding some HIIT at this stage?

Congrats on the results so far, there's no doubt you're doing things right with the results you're getting.

Personally, I'd make the following changes to your diet (initially, there are more tweaks):

7:00am - Remove the flaxseed oil

10:00am - Replace the chicken for lean red meat

6:15pm - Remove the whey protein

Originally Posted by Shame

Congrats on the results so far, there's no doubt you're doing things right with the results you're getting.

Personally, I'd make the following changes to your diet:

7:00am - Remove the flaxseed oil

10:00am - Replace the chicken for lean red meat

6:15pm - Remove the whey protein

Thanks,


Thanks so much for the advice.. appreciate it..

I guess I can see the theory behind removing the flaxseed (lose the KJ's there?) and whey ( will drop 140 calories instantly), could replace whey with a small chicken patties to still get 25g of protein post workout..

Can you just add a little info about why you suggest changing to the red meat? Can easily add some kangaroo here?

Originally Posted by ljk23

I thought of that too... and thank you for the suggestion...

My only concern with HIIT at this stage of the diet is that it just might be too much/intense and a really want to keep muscle loss under control.. I found HIIT worked EXTREMELY well for me in the initial stages of fat loss, it just fell off... but dont want to strip away too much too fast.. you get me?

I am tempted to try though, anyone else have any comments on perhaps adding some HIIT at this stage?

As long as your having carbs pre and intra of your hiit program you will be fine with not losing muscle.

hiit works far more better then low intencity when it comes to preserving muscle and total fat loss,

just dont do it on empty stomach,no cardio should be done on empty stomach,

Removing the flaxseed oil is because the conversion of ALA to EPA & DHA is really low in humans. It just isn't worth using as an EFA supplement.

Changing to lean red meat has a couple of advantages; it will provide you with enzymes that will assist in fat loss as well as adding more variety to your protein sources. Plus, it tastes good

Removing the whey will not only drop a few cals bit will allow the other supps you are taking to do what they need to do. You're having a solid meal within an hour after your 6:15pm meal so you could easily remove it.

Once again thanks for the replies..

No cardio on empty stomach? Interesting.. always thought that was best for fat loss.. ( from results achieved too).. thanks for the advice..

Flaxseed, damm i love the taste of this stuff in my oats.. lol.... OK I will finish off my bottle and scrap this for the last 5 weeks..

Lean meat - Apart from Roo, what other meat do you suggest, I will be grilling on the BBQ...

The one constant in my diet since day one has been the post whey shake, this one is gonna be really hard to drop.. just out of routine.. but i can do it..

Will I still need the insulin spike of pure carbs post workout then? Im guessing still stick with the glutamine post workout?

Sorry for 1000 questions.. just want to maximise the last part of this diet...

For me, cardio on an empty stomach works fine. No muscle loss, in fact I've gained muscle whilst losing fat when dieting. If you're concerned about muscle loss pre cardio, take some BCAA.

Roo should be ok, however you should be able to find lean red meat from your butchers. I get lean diced blade steak from mine for $10/kg, works out great. Cook it as is, it's already in bite sized pieces

Think you may have misunderstood me with regard to your 6:15pm shake. I'd change it from:

6:15pm - post workout - Whey Shake + Pure carbs + L -glutamine + BCAA's

to

6:15pm - post workout - Pure carbs + L -glutamine + BCAA's

OK cool..

Question, whats the point of the insulin spike post workout if there is no accompanying protein to be pumped into the muscles? Sorry if there is an obvious reason?

Went past the butcher ,will buy eye of round steak and mince up, make patties for the morning snack..

If someone could please expand on the post workout shake/food it would be much appreciated...

Cheers

LJK