T Nation

My Cutting/Recomp Diet - Feedback?


#1

Hi all!

Here's some info:
* I'm 6 ft 185lbs @11%BF: Goal 180-185 @8/9% BF
* I'm following intermittent fasting
* Here are my supplements:
Omega 3
Vit C
Calcium
Magnesium
ON multivit (3 per day)
Vit D
Creatine
Fibre supp
Green tea
Appel cider vinegar
Creatine
Whey

  • Doing German volume training

My diet is reasonably low carb - but higher carb on training day, and lower carb/higher fat on non training day. I've been on a similar diet for the last 4 months and dropped down from 205lbs to 185 lbs (from about 17.5% BF to 11%), kept almost all my muscle.

Training Day Meal Plan

Meal one:
ï?¬ Chicken/tomato/bean (420 calories 50P 20C 9F)
ï?¬ Protein shake (200 calories 40P 1.5F 3C)
ï?¬ Sweet potato, 250 grams (300 calories 50C) * eat half
Meal two:
ï?¬ Chicken/tomato/bean (420 calories 50P 20C 9F)
ï?¬ Sweet potato * remaining half
Meal thee (before gym):
ï?¬ Oatmeal, one and half cup, 100 grams (385 calories 13P 6F 70C) *eat 1/3
Meal four (post gym):
ï?¬ Remaining 2/3 Oatmeal
ï?¬ 25 raison (40 calories 10C)
ï?¬ One cup milk, 230 ml (120 calories 12C 5F 8P)
ï?¬ 2 tablespoon honey (130 calories 34C)
ï?¬ Protein shake (200 calories 40P 1.5F 3C)
Meal five:
ï?¬ 5 egg white (75 calories 20P)
ï?¬ Cabbage, 1 cup raw (20 calories 4C)
Last meal/snack
ï?¬ Protein shake (200 calories 40P 1.5F 3C)
ï?¬ Yogurt (85 calories 10C 4P 3F)
ï?¬ Blueberries, 68 gram (40 calories 10C)

Total: calories 2635/ 265P/ 249C/ 36.5F
*macroâ??s donâ??t add up spot on (remaining calories probably tend towards being fat)

Rest Day Meal Plan

Meal one:
ï?¬ Chicken/tomato/bean (420 calories 50P 20C 9F)
ï?¬ Protein shake (200 calories 40P 1.5F 3C)
ï?¬ Almonds, 2 oz (330 calories 28F 12C 12P) * eat half
Meal two:
ï?¬ Remaining almonds
ï?¬ Chicken/tomato/bean (420 calories 50P 20C 9F)
Meal three:
ï?¬ Oatmeal, one cup, 80 grams (307 calories 11P 5F 56C)
ï?¬ One cup milk, 230 ml (120 calories 12C 5F 8P)
ï?¬ 1/2 Protein shake (120 calories 25P 1F 2C)
Meal four:
ï?¬ 4 egg white (60 calories 16P)
ï?¬ 1 whole egg (80calories 6P 5F)
ï?¬ Cabbage, 1 cup raw (20 calories 4C)
Meal five:
ï?¬ Protein shake (200 calories 40P 1.5F 3C)
ï?¬ Almonds, 1 oz (169 calories, 15F, 5C, 6P)

Total: 2446 calories / 264P/ 137C/ 80 F
*macroâ??s donâ??t add up spot on (remaining calories probably tend towards being fat)

Thoughts?

Thanks^^


#2

Looks pretty solid and well thought out to me... I wish I could cut on that amount of food. I eat like tops 2400 on training days and usually around 1600-1800 on rest days :\


#3

You weight about the same as me. I was 185 at 10/11% 6 weeks ago when I started a leangains style cut. Your training day looks very similar to mine, but my rest days are about 2000k with a very similar macro ratio to what you have. I'm down to 179 now with no significant strength loss.

In short, I'd drop the rest day calories a bit for faster fat loss, but keep the training day calories how they are. However, if your plan is working then no need to make adjustments until you start to stall.


#4

Thanks for the feedback - yeah, I also think I should drop the rest day calories..


#5

I think on rest days I will drop the first protein shake (200 calories), milk (120 calories) and drop the one egg yolk (60 calories). That will leave me at just over 210 grams of protein.


#6

Here is an updated version. I dropped calories a lot on Rest Day.

Do you think I'm getting enough protein on my rest days?

Diet now averages out to 2400 calories/day over a one moth period (given that I train 3 out of 5 day cycle)

Training Day Meal Plan

Meal one:
 Chicken/tomato/bean (420 calories 50P 20C 9F)
 Protein shake (120 calories 25P 1F 2C)
 Sweet potato, 250 grams (300 calories 50C) * eat half
Meal two:
 Chicken/tomato/bean (420 calories 50P 20C 9F)
 Sweet potato * remaining half
Meal thee (before gym):
 Oatmeal, one and half cup, 100 grams (385 calories 13P 6F 70C) *eat 1/3
Meal four (post gym):
 Remaining 2/3 Oatmeal
 25 raison (40 calories 10C)
 One cup milk, 230 ml (120 calories 12C 5F 8P)
 2 tablespoon honey (130 calories 34C)
 Protein shake (200 calories 40P 1.5F 3C)
Meal five:
 5 egg white (75 calories 20P)
 Cabbage, 1 cup raw (20 calories 4C)
Last meal/snack
 Protein shake (200 calories 40P 1.5F 3C)
 Yogurt (85 calories 10C 4P 3F)
 Blueberries, 68 gram (40 calories 10C)

Total: calories 2555/ 250P/ 248C/ 36F
*macro?s don?t add up spot on (remaining calories probably tend towards being fat)

Rest Day Meal Plan

Meal one:
 Chicken/tomato/bean (420 calories 50P 20C 9F)
 Almonds, 2 oz (330 calories 28F 12C 12P) * eat half
Meal two:
 Remaining almonds
 Chicken/tomato/bean (420 calories 50P 20C 9F)
Meal three:
 Oatmeal, one cup, 80 grams (307 calories 11P 5F 56C)
 1/2 Protein shake (120 calories 25P 1F 2C)
Meal four:
 5 egg white (80 calories 20P)
 Cabbage, 1 cup raw (20 calories 4C)
Meal five:
 Protein shake (200 calories 40P 1.5F 3C)
 Almonds, 1 oz (169 calories, 15F, 5C, 6P)

Total: 2066 calories / 214P/ 122C/ 68.5F
*macro?s don?t add up spot on (remaining calories probably tend towards being fat)


#7

I agree with Ethanwest on this. Keep your #s as high as you can while still making progress. Sure you want a discrepancy between your training and rest day values, but if you can get by with what you were doing, then keep it for now. Always leave as many options on the table for when your progress stalls.

My training day #s have been about 2700 cals for the majority of my past contest preps, while my low days start at 2400 and usually drop to 2100-2200 by the last couple of weeks (but never at the beginning when I'm trying to preserve as much LBM as humanly possible!)

S


#8

Correct me if I'm wrong but;

185 * .11 = 20.35(adipose tissue)
185-20.35 = 164.65(LBM)

185 * .08 = 14.8(adipose tissue)
185-14.8 = 170.2(LBM)

You are trying to lose 5.55 pounds of fat while keeping your body weight at 180-185?
(hence the title cut/recomp)

I guess my point is who cares about 5.55 pounds of fat? At 6 foot tall a LBM of 165 pounds is going to appear as though you have never lifted weights at all. I realize not every one intends to step on stage as a body builder but dicking around with bulking/cutting cycles where you fluctuate 5-6 pounds one way or the other seems very counter productive.


#9

Thanks for the feedback^


#10

Fair point.

But this is the first time I've been on a cut. I have a very skinny bone structure, when I started lifting 6 years ago (@6ft) I weighed 125lbs, got up to 205lbs this year (eventually). But I really want my BF% in single digits. When I reach that goal (by end December), I will bump up the calories and start a lean bulk where I keep BF at 10% or under. I've never had single digit BF%, so I'm also very keen to see what I will look like. Also, it's not a mini cut, like I said, I started it at 205lbs, but feel progress is slowing down

But I get your point and I agree! As soon as I'm nicely into single digit BF, I'm switching to a lean bulk (while keeping BF in check)

Other motivation to drop the last bit of fat - I'm heading to South Africa to relax on the beach and play golf.. I want my six pack in peak form ^^


#11

That's bullshit. A cut 180lbs is actually fairly impressive. Most people who claim to be a cut 180lbs are carrying significantly more body fat than they think.


#12

Thanks for your opinion on whats "fairly impressive" guess we will agree to disagree.

What I don't think your taking into account is the fact that the OP is 6 feet tall. 180 pounds might look ok if you are 5'8" but at 6 foot your just skinny.

Each to their own.


#13

Man I really hope youre not counting out your Raisans to the exact 25 each time! LOL

Personally if it were me (Im doing something similar atm) Id go lower calories on the rest days and higher on the training days. Id take out more carbs and add more fats to rest days.

Also dont get too anal about counting your macros. For instance Id never even bother to count the protein in foods such as yogurt or oatmeal. And Cabbage?!? Man I wouldnt count the carbs or calories from that at all!

More meat! If youre cutting youd be far better off with food sources of protein rather than supplements. Wheres the Beef!


#14

Haha - dont worry, i dont count them^^ That was just the measurement I got online (instead of weight).

Thanks for the pointers. I will consider dropping the carbs lower and upping fat on rest days, and making a bigger gap between training day and rest day calories.

I do occasionally include beef. Steak is my favorite food. Main reason I'm eating less beef is because it is crazy expensive in Korea. It is 14 times more expensive than chicken in Korea! No jokes, 14 times the price.

Thanks for the input^