Cutting diet (pre-season, pre-contest) V1.0
This is the in season cutting diet that I use and that gave me as well as everyone who tried it from my entourage very good results.
This is a 2 - 2.5 month slow cut plan to reduce the muscle loss.
Take 1g of protein per lb of desired muscle mass.
From week one start with 250g of carbs per day.
Here is the a sample diet that I follow pre season.
Meal 1: 30g protein/50g carbs/20g fat (add some fruit as a source of carbs)
Meal 2: 30g protein/50g carbs/0 fat (what ever you get from the carbs and meat is ok)
Meal 3 (PWO shake) : 30g protein/50g carbs/0 fat (use 1 cup of juice + cup of berries for your carb source)
Meal 4: 30g protein/ 50g carbs/0 fat
Meal 5: 30g protein/ 50g carbs/0 fat
Meal 6: 30g protein (whey in water)
After about 3 weeks remove an additional 50g carbs from meal 5
after 5 weeks remove another 50g from meal 4 and move your workout between meal 1 and 2
after 7weeks remove another 50g carbs from your meal 3
Now you should only have 100g carbs breakfast and post workout, now this is pretty hardcore to maintain so adjust depending on the results.
During the whole time do 30 minutes of HIIT or 60 minutes high res low intensity cardio after workouts (before the shake).
Sleep at least 8 hours every night.
You can sup. with some NO2 after week 4 to get some more energy at the gym.
This diet worked well for me and others who tried it, but remember what works for one might not work for others. This is pretty close to a pre contest diet.
Hope this helps. Hit me up if you got any questions!
October 30, 2008 at 11:19 pm
hey Own3, That sounds like a great diet! id love to give it a go as Im trying to cut down am going over seas for 3 weeks shortly but would love to have this waiting for me when i get home!
Can you please give me some mroe details and examples of what you can eat? what should your fat be out of etc etc…
Hope thats not to much trouble!
thanks a bunch
xx
Jenn
October 31, 2008 at 8:06 am
Hey Jenn! Im glad that you found my diet interesting. It might have to be adjusted a bit for a women, but the adjustments would mostly take place in the initial carb and the throughout protein intake.
I would suggest that your protein level should be at around 100 - 120g a day.
As for the carbs you can start with 200 instead of 300 and go down to around 50 towards the end.
So instead of taking in 50g of carbs per meal take 40, and then cut it down as it is shown in my diet.
For you fat intake, I would not go to high, after all this is a cut diet, during a maintenance or bulking this would be completely different.
For this diet take 1 serving of PB r olive oil with your breakfast. Best breakfastt would be some egg whites and one whole egg.+ a fruit and some whole grain toast. Just make it all fit in your macros.
Some good sources of protein: Chicken breast (my fav), horse meat, beef, pork (a bit to fat), FISH.
Carbs: 14 grain bread, basmati rice, whole wheat pasta, sweet potato (yuckk)
Also it is important to remember that sodium causes water retention so I wouldn’t be eating any sauces or foods that have high amounts of sodium in them.
I would suggest not consuming any dairy products during this cut, since dairy causes bloating in 4 out of 5 people, without them even knowing about it
Eat as many gree veggies as you want! Bell peppers, zucchini, cucumbers, salad, etc!!!
Well hope this helps you out! Wish you the best of luck and if anything give me a shout!
D