Can any serious gym bros here help me with my cut diet?

Pwnishment87 · 2019-08-21T16:38:41+00:00

Whats your TDEE? Whatever that is subtract 500 calories from it, tailor your diet accordingly.

Giddleor · 2019-08-21T16:53:08+00:00

If you have to cut fats to get some carbs, do so. Oatmeal is one of my favorite carbs. Make French toast in the morning for breakfast, I do and its delicious! I found a lower calorie bread that is only 35 calories a slice and I use 6 oz of egg whites or egg substitute (buy in cartons at the store) and it makes 5 slices. You can put any fruit on it and cinnamon, stevia, and sugar free maple syrup. It's so good I've eaten for breakfast every day for 2 months straight.

fartt123 · 2019-08-21T17:28:52+00:00

fat is too high. Carbs are too low. You will not be able to work out and feel brain fog all day. Increase carbs to 295g. protein is good. lower fats to 80g. Your fuel is carbs not fats. You will need to be on one diet for at least 2 weeks to see how your body reacts so if you started yours stay on it for a while to see what it does before changing anything. slowly drop carbs and replace it with protein. But just know protein is tough on kidneys although very good for building. So I prefer to slowly increase cardio instead of changing proportions.

Edit: cut out all sugars unless it's from fruits.

Reprimanded_Duck · 2019-08-21T20:47:38+00:00

Fuck carbs. Proteins and Fats for life nigga!

This message brought to you by #KETOGANG

RPthrowaway123 · 2019-08-21T16:56:47+00:00

MyFitnessPal helps me stay on track. If I go out and have 5 beers, that gets logged and I see how many extra calories that was. It keeps me honest with myself as I keep working towards my goals. So maybe you don't like it, but I think it's important to have something that keeps you honest with yourself.

As far as macros go, there's tons of potential diets out there. 30-30-40 is one I've heard recommended for weight loss/off-season work. I do races (Tris, half marathons, one marathon so far) and when I'm in season I did the 25-25-50 this year and it worked pretty well. I honestly don't meal prep in quite as much detail as you do, I shoot for the macro targets each day and have a general idea of what the various things I eat will give me. Thats actually something I've been meaning to work on, but right now there's bigger fish to fry for me personally.

distantoceangrey · 2019-08-21T18:36:41+00:00

Eat fat late at night. Stop making excuses that my fitness pal doesn't work, it makes you sound lazy. Write down every calorie, everyday and track your weight for a month and half. The calculation of your bmr is most likely wrong and unless you log everything you will never know your exact bmr. After you figure that out change your diet with less carbs, and add the fattiest items before bed time. Godspeed.

danielwisenbcaest · 2019-08-21T17:00:33+00:00

Sounds good to me just hit that cardio HARD

Gandg123 · 2019-08-21T17:21:15+00:00

Not really the best sub for this question if you want specifics

LLL3peat · 2019-08-21T19:09:07+00:00

You’re asking for something which you’d actually have to pay for but for free.

Tdee -500 calories. Don’t aim to drop more than 3% body weight a week otherwise you run a high risk of loosing muscle.

Some of the hardest things you can do is the grind. Repetition is sometimes the hardest part.

RedPill-BlackLotus · 2019-08-21T19:25:29+00:00

Use carb back loading.

Drop the carbs from the first 2 or 3 meals and stack them on the end before bed or 2 before bed and 1 before training. Replace the food volume on the meals you took the carbs from with 5 cups of raw broccoli, 1 leter of water, and a quarter cup of psyllium husk (per meal).

How bad do you want it you have to be a bit crazy.

And using blueberries or any kind of fruit like this is a waste if carbs in a cutting diet with an already restricted carb and calorie count. Make your limited carbs count. Oats, quinoa, rice, sweet potatoes, etc. Good carbs take up space. Blueberries alone make you gay, eat them if you want, but chase them with a dick.

SlayOfCourage · 2019-08-21T21:08:58+00:00

two things:

If cutting try fasting your body upregulates hgh so you will lose very little muscle and effectively be burning pure fat via ketosis. The only time you’ll become catabolic is when your fat reserves are completely burnt through.

I’ve heard insulin helps with sleep, try eating something g like an apple before bed and see if that helps. Others have pointed out not to eat too little ie -500 that could very well be your problem as well.

RAGNAR_GZ · 2019-08-21T19:03:48+00:00

Best advice I can give to losing - FAT is getting up in the morning on an empty stomach and walking for an hour to 30 mins. You don’t need cardio other then that if you’re lifting heavy and hard.

Elliot Hulse has a good video on this on YouTube.

MatSapientia · 2019-08-21T20:56:18+00:00

Check out the book “Man 2.0, Engineering the alpha”. It’ll help you understand the hormones balances for optimal cutting, sleeping and clean bulking. As well as calculating your macros for each phase.

zeekt12 · 2019-08-21T21:21:37+00:00

multiply your bodyweight by 12 and eat that for calories
0.82 grams of protein per pound of bodyweight
let fats and carbs fall in, but id suggest not keeping your fats too low so you dont fuck up your hormone levels
increase NEAT by walking more
intermittent fasting helps make it easier to stay within your calorie limits

Stick to whatever diet allows for the best adherence

barn3r · 2019-08-22T00:14:16+00:00

Tren.

Low carb diets make you look like shit after prolonged periods of time FYI.

Gaidsbola · 2019-08-21T19:48:47+00:00

Drop your fat to 80g a day and convert the remaining 48g to carbs. 80g is more than enough fat. Also start using creatine

sebastianconcept · 2019-08-21T17:31:25+00:00

I use melatonin 3mg before going to bed.

philbignig · 2019-08-21T16:58:43+00:00

I would do 0 carbs on day 7

Polojames123 · 2019-08-21T18:03:41+00:00

I have a way easier workout, and diet, and you'll be 'ripped' and be able to eat as you like...

It's not just what you consume, but 'how you workout', my friend.

DM for it, but it's not a free show. I train college athletes, and train people for a reason. But this is too much, honestly.

Title	Can any serious gym bros here help me with my cut diet?
Author	Capital_Recognition
Upvotes	15
Comments	32
Date	August 21, 2019 4:03 PM UTC (4 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/ctiui7/can_any_serious_gym_bros_here_help_me_with_my_cut/
Archive Link	https://theredarchive.com/r/askTRP/can-any-serious-gym-bros-here-help-me-with-my-cut.250021 https://theredarchive.com/post/250021