T Nation

Cut Down Plan


#1

Guys, I've slowly watched my weight creap up from 230 to 248 over the past three months, and need to get it back to lean/manageable. I wasn't eating poorly, in fact, the majority of the foods I was eating were almost identical to what's listed below, though in significantly larger quantities.

I'm a 6'5 248 lb dude at 15% bodyfat, and am trying to cut down to 230, roughly 12% bodyfat for this cylce. I train daily using a combination of the German Body Comp program, and play basketball pickup games for my cardio. I usually workout 6-7 days a week. How does the following eating plan look?

Time Food Kcal

6:00-6:30 1/2 cup Oats 150
1 Cup CC 200
1 tbsp fish oil 20
370

9:00-9:30 1/2 cup Oats 150
1 scoop whey 120
1 tsbp fish oil 20
290

11:30-12:00 Salad
Strawberries 46
Pumpkin Seeds 148
pecans 20
Apple Cider Vinegar
Bleu Cheese 70
284

	Shrimp Coctail		200
				484

2:00-3:00 Chicken Breast 220
Fish Oil 20
240

5:00 - 6:00 8 oz Red Meat 260
Broccoli 20
Fish Oil 20
300

Pre W/O Whey 130
PWO Whey 260
390

10:00 - 10:30 1 Cup CC 200
1 tbsp Flax 45
245

	Daily Total:		2603

Let me know what changes I should make.

Thanks,

Ben


#2

Is it really all fat and no muscles?


#3

6:00-6:30 1/2 cup Oats 150
1 Cup CC 200
1 tbsp fish oil 20
370

OK.

9:00-9:30 1/2 cup Oats 150
1 scoop whey 120
1 tsbp fish oil 20
290

OK

11:30-12:00 Salad
Strawberries 46
Pumpkin Seeds 148
pecans 20
Apple Cider Vinegar
Bleu Cheese 70
284

Lacks any kind of protein. Ditch the blue cheese and pecans, make up for the kcal with lean protein.

Shrimp Coctail 200
484

probably should move a fat source, ie the pecans you just cut here to help keep you full.

2:00-3:00 Chicken Breast 220
Fish Oil 20
240
ok

5:00 - 6:00 8 oz Red Meat 260
Broccoli 20
Fish Oil 20
300

fine.

Pre W/O Whey 130
PWO Whey 260
390

ditch the whey preworkout.

10:00 - 10:30 1 Cup CC 200
1 tbsp Flax 45

replace the flax with fishoil.

Experiment with MCTs. Maybe add a 1/4 cup of mixed nus somewhere here to fix your fatty acid balance.


#5

CC typically means cottage cheese

to the OP: could you possibly list the macro breakdown just to make sure you're getting enough protein. Other than that things looks ok.

remember to keep an eye on the scale and tape measure (or however you assess progress) and adjust the cals up or down depending on how things go: UP if your strength drops too fast, DOWN if you aren't losing weight (although that probably won't be a problem given your cals and activity level)


#6

Cottage Cheese?


#8

As a bit of a clarification, the salad and shrimp is actually one meal (lunch). I would certainly hope some of this weight gain is muscle, but I've already got a 44' chest and 46'shoulders, with a 36-37ish waist, and am looking to bring the waist down to around a 34.

Also, to the poster about dithcing the whey pre workout, I usually eat 2 hours before I train, so trying to make it through a workout without anything fresh in my system probably won't work too well. Is there something else I should consider eating prior to my workout? (Usually around 8:30-9 pm)

Thanks,

Ben