T Nation

Cutting for the First Time.

I am 28 years old, recovering from a severe wreck that had me in a wheel chair for a while. Since being able to walk again I have stayed pretty consistent with excercise but, am starting to learn more about dieting and nutrition by the day.

Any help or critisism is more than welcome whether you want to say good job or I’m a rookie idiot. Please though, if your reply is “you’re a rookie idiot”, follow that up with tips to correct my beginners ignorance. lol…

I am 6’-2" 200lbs. I am looking to cut my body fat% on this diet. I can’t run or jog due to leg injuries in the accident so I walk 6 - 8 miles at 4 - 4.5 mph every day. It generally keeps my heart rate around 130bpm. I am losing fat but, would just like a general evaluation. Oh, and I’d say I’m around 10 - 11% Body Fat but, I haven’t been measured… Just guessing.

My typical days log consists of:

I wake up at 7:00
Breakfast - 7:45
4 egg white
2 whole eggs
24oz skim milk

Total Macros are: 458 Calories, 10g Fat, 38.4g Carbs, 50.6g Protien

Snack - 10:00
5oz 96% lean ground beef
1/4 cup Fat Free Cheddar Cheese
1 Medium size Tomato
2 Tablespoons Salsa

Total Macros are: 261 Calories, 6.25g Fat, 10g Carbs, 40g Protien

Lunch - 12:30
5oz 96% lean ground beef
1/4 cup Fat Free Cheddar Cheese
1 Medium size Tomato
2 Tablespoons Salsa
1 Cup raw Broccoli
2 Strawberries for dessert

Total Macros are: 308 Calories, 7g Fat, 19.8g Carbs, 43.1g Protien

Snack - 3:30
7oz Grilled Chicken Breast
1/2 cup raw Broccoli

Total Macros are: 204 Calories, 5.5g fat, 2.3 Carbs, 41.5g Protien

Snack - 6:00
7oz Grilled Chicken Breast
1/2 cup Brown Rice
1/4 spear Koscher Pickle

Total Macros are: 275 Calories, 6.5g fat, 18.3g Carbs, 41.5g Protien

Directly after eating is my workout (Mainly Cardio but, some weight lifting)

Dinner - 8:30
4oz New York Strip w/ all fat trimmed off (Grilled)
4 Strawberries
1 cup Fresh Green Beans
1 slice Angel Food Cake (to replinish muscles after workout)

Total Macros are: 449 Calories, 9.5g Fat, 53.4g Carbs (mainly sugars from the Angel Food), 40g Protien

In bed around 10 and sleep for 9 hours.

Total Macros for the day are: 1,955 Calories, 45g Fat, 142g Carbs, 257g Protien

20% Fat, 30% Carbs, and 50% Protien

I know many will probably frown upon the Angel Food cake post workout but, I learned that from the Milos Sarcev “Secrets of the Pro’s” Seminar.

All the macro measurements were calculated either from the labels or my complete food almanac.

Again, any help would be greatly appreciated.

One more thing, I sit behind a desk for 8 hours a day so I could go less carbs if recomended. As it is, I have tons of energy throught the entire day. Even when doing cardio.

It looks like you know than most posters in this section.

At 6’2, 200 pounds, and only 10% body fat, I’m sure you don’t look overweight, or even chubby. Are you sure about that BF measurement? Do you have any pictures?

If you really are that height, weight, and BF, I think adding more muscle would more benefit your overall look. It also may drop your BF even more.

How intense are you workouts?

Use http://www.fitday.com, tally up daily activites and so forth. It’ll help help you figure out more or less your maintenance calories and you can tinker with it when trying to lose/gain.

I’ll post some pictures tonight after I get home. I’m logging on to fitday.com now. I think I could build a better physique by putting on a bit more muscle but, around the mid-section, as usual, has more fat than I’d like.

Thanks for the tips so far. Keep them coming.

[quote]TopSpeedG35 wrote:
I’ll post some pictures tonight after I get home. I’m logging on to fitday.com now. I think I could build a better physique by putting on a bit more muscle but, around the mid-section, as usual, has more fat than I’d like.

Thanks for the tips so far. Keep them coming.[/quote]

I had the same problem that it sounds like you do.

I cut all the way down to 178 at 6’1. I looked like a twig, but I still had a gut and love handles.

It wasn’t until I put on some muscle that I started being happy with my body. I still don’t have an 8 pack, but a little extra fat around the mid section doesn’t look 1/10th as bad when my shoulders and chest are so wide.

I plan on getting to ~280 @ ~15% BF before I decide to cut. That way, next summer I’ll look like I workout, not like a chubby twig.