Thread: SFVD's Cutting Chronicle

Alright, I'm new to this game so bare with me...

I'm 24, 172cms and currently at around 83kgs. Been on the cut, albeit kind of ad lib, for 10 weeks and have lost around 13 kilos already. Trying to keep it to a kilo a week, without starving or being absurd about it at all. Aiming to get down to around 70-72kgs before I add some lean muscle, I have a barrel chest and big legs so being 70kgs with no muscle I'd look like a stout, pencil necked geek.

This week Ive started 7 days a week of 30 minutes cardio, mostly cycling, of a morning before eating. If I work, part-time as Im a student, usually have to do the cardio of an arvo.

Started to do some light weight, high rep work outs on mon/wed/friday aswell. Trying to keep a bit of definition without getting too much muscle on before I'm down to my goal.

My meal plan looks something like this, mind you this is without consulting any website or book, just what I came up with when I decided to cut the crap out of my life and get fit again...

Meal #1 at around 7:30
Two eggs poached on rye bread w/ pepper + glass of OJ
Meal #2 at around 10:00
Piece of Fruit, raw almonds
Meal #3 at around 12:30
Chicken salad, occasionally a Chicken Salad Sandwich
Meal #4 around 3:30
Piece of fruit w/ a dash of yoghurt
Meal #5 around 6:30
Usually stir-fry with chicken or prawns and green vegies.
Meal #6 (not a daily occurrence) around 8:30
Banana smoothie with honey

Currently taking 3 caps of BSC Lipoburn twice a day and using BSC Hydroxy protein powder before/after the thrice weekly weights sessions.


One question I’d like to know, is with this kinda lifestyle should I take WPI or WPC? What are the pros/cons of both? Anything else you can recommend in the way of supplements? I know I need to get into more of that side of it, any sites to buy bulk vitamins/supps would be welcomed aswell.


Please be honest here too, I’m not gonna cry over message board advice so be as blunt and honest as possible. What Im doing at the moment is working well for me but any and all tips welcome. I'll post a pic later on this week when I can be bothered searching for my USB chord...

cheers

Oh yeah, I have noticed people talk of cheat meals or free meals. Don't really do that, occassionally I'll have a diet coke while I watch the footy but thats once a week max. Had Oporto twice in the past 12 weeks aswell.

Hey mate! welcome... A kilo a week might mean your losing a bit of muscle as well. Why do you not want to put muscle on? The more muscle you have, the more calories you will burn and the more fat you will lose :)

I would also add protein to meals 2 and 4. As you stated, this could be in the form of protein shakes. Check out Bulk Nutrients and Protein direct.

Well I am putting on muscle I'd say but I dont want to really stack anything on, Im not up on the science of it all to be honest, I have just been winging it which is why I started this thread... So you think its OK to go pretty hard on the weights before I am cut down to low teens bodyfat? How much protein should I add to meals 2 and 4? Just a single scoop or more... Bulk nutrients looks good, and alot more economic than BSC... WPI or WPC??? Which do you recconmend?

cheers for the feedback though mate, I appreciate it.

what's your estimated BF% at the moment? most people use the winter to bulk up a bit and then trim down before summer, though that depends how fat you are. It's not a bad idea to get as lean as possible before bulking either. Though I would be sparing as much muscle as possible while cutting down. This means eating more protein then you currently do. Watch these Nutrition With Milos all your questions will be answered... :)

hey croft, havent estimated my BF% yet but its on the to-do-list. Don't really need to bulk up honestly, my rough BMI is 27.7 not that that means to much... I am probably 12kgs too heavy at the moment, definitely would rather get as lean as possible before I really bulk it up. Id like to get back to around 70 before bulking up to 80 kilos with a BF% of 10 or less ideally. I'll watch those videos when my internet is un-capped, bloody Telstra.

How much protein will I need to take do you think? just a scoop with meals 2 and 4?

thanks mate...

Originally Posted by SFVD

Meal #1 at around 7:30
Two eggs poached on rye bread w/ pepper + glass of OJ
Meal #2 at around 10:00
Piece of Fruit, raw almonds
Meal #3 at around 12:30
Chicken salad, occasionally a Chicken Salad Sandwich
Meal #4 around 3:30
Piece of fruit w/ a dash of yoghurt
Meal #5 around 6:30
Usually stir-fry with chicken or prawns and green vegies.
Meal #6 (not a daily occurrence) around 8:30
Banana smoothie with honey

Add spinach to the breakfast. Fiber and vitamins added. You are living off carbs which is not good for fat loss so ditch the fruit. Toss out the yoghurt. Ditch the smoothie. Ditch the bread.

Add in protein every meal that now does not have any. And I am not talking about protein powder. (That is oK if you are bulking and having trouble dealing with a large food load. You are cutting so every meal should be whole food. The ONLY exception would be a post workout drink of one scoop of WPC or WPI.) Add in beef, chicken, fish, lamb, goat, kangaroo, etc. No, it is not hard to do. Cook the day before or even once a week. Bag and freeze. Then every meal is ready to go. Add in salads or green veges to round out the meal.

Do not skip your last meal. If, for some strange reason, you want something light have 200g of cottage cheeese with a teaspoon of natural nut butter. (Melrose make it, all good supermarkets and health food stores.)

You should be aiming for 500g loss per week. Anything more will not be sustainable, will increase your chances of falling off the wagon and gaining it all back plus more, will cut into your muscle mass, which right now is pretty low anyway. So ditch all the carbs, more meat/protein and extra salad/veges.

Supplements: a good multivitamin. Drink green tea to curb appetite and get some anti oxy into you. You don't need anything else at this stage.

Thanks for the feedback Hogan, appreciate it. The extra cooking/extra work isn't a problem, I'm into that side of things anyway.

Couple of things-
-Would baby spinach with the breakfast have the same benefits (i have that 3-4 days a week at the moment w/ breakfast anyway)
-So no dairy or fruit, AT ALL?
-I've been going for 3 months and average 1kg a week while eating carbs and doing 3-4 days of cardio, now I will be doing 7 cardio with minimal carbs. How am I meant to sustain 500g weight loss on that, It seems like I will lose more than I have previously... Cut out some cardio?

I reckon; If it ain't broke, don't fix it.... IMO the benefits from eating fruit out weigh the negatives from eating it. You've been consistantly losing weight, so all you should do is try slow down the muscle lost in the process. Do this by eating more protein, as Hogan mentioned. When you plataue with your rate of loss, you can re-evaluate your calorie intake.

Duly noted Croft, just did a weights session then (back/shoulders/arms) and am about to go stock up on Roo, Chicken and Fish to get me through til the end of the week. I'm gonna incorporate protein into every meal and stick to the shakes only on workout days. I think I will keep eating fruit for now, it hasn't stopped me losing weight yet and like you said, if the plateau comes, I can always re-evaluate.

Down 1.2kgs this week to 82.3kgs.

Been lifting every second day and mixing the cardio up between walking, cycling and running.

Feeling great too, which is the best part.

havent posted in a while, out of business with final assignments and work commitments that have kept me off messageboards...

Down to the 80kg mark, looking to get down to 73 I think at this stage. Doing weights 4 days a week, cardio most days.

Down to 77.5 kilos, only really need to lose a bit of flab from my waist and back now. I have been getting alot of compliments from people I haven't run into a while which is good to hear. For the past month I have been eating closer to maintenance levels, with higher carbs than I was cutting, as I have been working and studying full time aswell as training and surfing.