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Getbig Bodybuilding Boards => Nutrition, Products & Supplements => Topic started by: DMG on July 13, 2004, 04:40:41 PM



Title: Sample Bulking/Cutting Diets
Post by: DMG on July 13, 2004, 04:40:41 PM
Cutting Diet
2,550 Calories

This cutting diet is based on a 200 pound male.

Meal #1 (Largest Meal of the Day)      
6 Egg Whites
2 Whole Eggs
1 Cup Oatmeal                  
1 Banana
Multi Vitamin/Mineral Supplement

Protein = 36 grams
Carbs = 45 grams
Fat = 13 grams
Total Calories = 515

Meal #2
3oz Sirloin Steak
8 oz. Sweet Potato
4 oz White Tuna

Protein = 70 grams
Carbs = 56 grams
Fat = 8 grams
Total Calories = 380

Meal #3
1 Cup of Brown Rice (Cooked)
4 oz Chicken Breast
1oz Peanuts

Protein = 49 grams
Carbs = 55 grams
Fat = 17 grams
Total Calories = 560

Meal #4 (Pre-Workout)
ON MRP
1 Rice Cake (with cinnamon)
1 Banana

Protein = 46 grams
Carbs = 47 grams
Fat = 4 grams
Total Calories = 417

Meal #5 (Post-Workout)
2 Scoops ON 100% Whey
2 Tablespoons of Glutamine
Multi Vitamin/Mineral Supplement
8oz Apple Juice
1 Rice Cake (with cinnamon)

Protein = 62 grams
Carbs = 80 grams
Fat = 3 grams
Total Calories = 615

Meal #6
Salad with fat free Dressing
4 oz. Chicken Breast

Protein = 36 grams
Carbs = 12 grams
Fat = 3 grams
Total Calories = 221

Meal #7 (Just before bed)
8oz Cottage Cheese (Lowfat)

Protein = 24 grams
Carbs = 8 grams
Fat = 4 grams
Total Calories = 160

Note:
Cardio for 30min at least 5 times a week

Thanks to Jackel for his hard work in putting together this diet.


Title: Re:Sample Bulking/Cutting Diets
Post by: DMG on July 14, 2004, 12:00:35 AM
Bulking Diet
4,000 Calories


This diet is based on a 200 pound male.


Meal #1
6 Whole Eggs
2 Slices Toast
1 Cup Oatmeal
2 Cups 1% Milk
Multivitamin/mineral supplement
2 Tablespoons Flax Seed Oil

Protein = 51 grams
Carbs = 49 grams
Fat = 35 grams
Total Calories = 1,000



Meal #2
3oz Peanuts
2 Cans Tuna

Protein = 84 grams
Carbs = 15 grams
Fat = 48 grams
Total Calories = 780



Meal #3
8oz Grilled Chicken Breast
1 1/2 Half Cups Rice

Protein = 50 grams
Carbs = 76 grams
Fat = 6 grams
Total Calories = 540



Meal #4
7oz Sirloin Steak
2 Potatoes

Protein = 60 grams
Carbs = 26 grams
Fat = 18 grams
Total Calories = 600



Meal #5 (Pre-Workout)
8oz Grilled Chicken Breast
1 Half Cup Rice
1 Rice Cake (with peanut butter)
2 Bananas

Protein = 60 grams
Carbs = 90 grams
Fat = 8 grams
Total Calories = 650



Meal #6 (Post Workout Shake)
ON 100% Whey Protein (2 Scoops)
2 Tablespoons Glutamine
Multivitamin/mineral supplement
10oz Apple Juice
1 Can Fat Free Yogurt

(Post Workout Meal)
8oz Lean Ground Beef
1 1/2 Cups Rice
3 Rice Cakes (with honey and peanut butter)
2 Cups 1% Milk

Protein = 60 grams
Carbs = 50 grams
Fat = 7 grams
Total Calores = 780



Meal #7 (Just before bed)
8oz Cottage Cheese (Lowfat)
2 Tablespoons Flax Seed Oil

Protein = 24 grams
Carbs = 8 grams
Fat = 4 grams
Total Calories = 160




Note: For those who are hardgainers, minimize cardio possibly even cutting it out of your routine.


Title: Re:Sample Bulking/Cutting Diets
Post by: Little_O on July 14, 2004, 12:05:18 AM
Bro, the post w/o meal has to be the biggest of the entire day...


Post w/o shake:

10 oz apple juice
1 can fat free yogurt
two scoops whey

post w/o meal...(one hour later)

8 oz lean groud beef
1 1/2 cup rice
three rice cakes with honey and peanut butter
one can soda...

Also, I think you meant 1 1/2 cups on one of the meals...not one half.

If they don't eat heavy post w/o they wasted the training session...


Title: Re:Sample Bulking/Cutting Diets
Post by: DMG on July 14, 2004, 06:17:05 AM
Thanks O for the tips here, how does it look now? Hopefully good other than those changes. I was up very late last night working on it. Nobody can say Iam not working hard as a mod.  ;)


Title: Re:Sample Bulking/Cutting Diets
Post by: The Jackel on July 14, 2004, 06:21:51 AM
Looks good to me DMG,  Good work


Title: Re:Sample Bulking/Cutting Diets
Post by: JONO69 on July 14, 2004, 11:35:07 AM
great post but dont you need three protein an carb only meals with min 10grams fat an then three protein an fat meals with min 10grams carbs.cos thats wat i read.just asking


Title: Re:Sample Bulking/Cutting Diets
Post by: bald on July 14, 2004, 11:58:36 AM
The diets look good.  I just can't stand the word cutting :(.  




I'm just pissed, diet starts in 2 weeks >:(


Title: Re:Sample Bulking/Cutting Diets
Post by: Little_O on July 14, 2004, 12:00:19 PM

Meal three still has one half cup of rice equaling 70 something grams of carbs...


And it's "sirloin" boys... :)


Title: Re:Sample Bulking/Cutting Diets
Post by: H4eafy on July 14, 2004, 02:44:38 PM
Great idea putting this up as a sticky.


Title: Re:Sample Bulking/Cutting Diets
Post by: H4eafy on July 14, 2004, 02:46:27 PM
2 table spoons of glutamine??? (meal 6)

I thought 3-5 grams was enough? How many grams will that be?


Title: Re:Sample Bulking/Cutting Diets
Post by: The Jackel on July 14, 2004, 02:51:57 PM
2 table spoons of glutamine??? (meal 6)

I thought 3-5 grams was enough? How many grams will that be?

10g.  Better to have to much than no enough

15-20g per day is normal


Title: Re:Sample Bulking/Cutting Diets
Post by: DMG on July 14, 2004, 02:55:02 PM
Yeah, I take 15-20 grams throughout the day. If your working out hard it's best to have plenty of Glutamine in your diet for recovery purposes, 5 grams isn't going to cut it.


Title: Re:Sample Bulking/Cutting Diets
Post by: H4eafy on July 14, 2004, 02:59:47 PM
What do you mean by

'ON MRP'

and

'2 Scoops ON 100% Whey (With 1 Tablespoon Olive Oil)'

do you mean 'of'

And do i mix the olive oil in the protein drink?

Sorry for the daft questions. Thanks for the help.


Title: Re:Sample Bulking/Cutting Diets
Post by: The Jackel on July 14, 2004, 03:04:18 PM
ON - Optimum Nutrition (This is just a brand)

I would not put olive oil in my drink, take it separately


Title: Re:Sample Bulking/Cutting Diets
Post by: DMG on July 14, 2004, 04:36:23 PM
I would not put olive oil in my drink, take it separately


I've accually had really good success with putting olive oil in the protein drink. It does taste a little different but it's a nice way to get the extra EFA's. It's up to you H4eafy how you would like to take it but this is just my opinion.


Title: Re:Sample Bulking/Cutting Diets
Post by: power clean on July 15, 2004, 11:25:35 AM
nice diet man.verry clean.just confused about a few things.
why spike insulin so often.i see that in your diet you spike 3 times a day.

also why mix 2 diferent meats together in the same meal?
sirloin and tuna?

why not separate them into 2 meals.

is it ok to mix nuts with carbs?would it be better to eat nuts by them selves as a snack and maybe take in some flax or fish pills instead of the nuts?


Title: Re:Sample Bulking/Cutting Diets
Post by: J-Land_Joe on July 16, 2004, 02:41:56 AM
Can you explain the reason for the olive oil in with the post work-out shake.  I was always under the impression that oil slows down digestion and post work out is not the time to slow down digestion is it not?


Title: Re:Sample Bulking/Cutting Diets
Post by: gunnz on July 16, 2004, 05:45:27 AM
Can you explain the reason for the olive oil in with the post work-out shake.  I was always under the impression that oil slows down digestion and post work out is not the time to slow down digestion is it not?

I agree with you.  I would not add it to your pwo shake.


Title: Re:Sample Bulking/Cutting Diets
Post by: DMG on July 18, 2004, 03:07:29 PM
Accually since Olive Oil is an Essential Fatty Acid it helps with the absorbtion of protein. Also, in a bulking diet it helps add some extra calories.


Title: Re:Sample Bulking/Cutting Diets
Post by: Havenbull on July 20, 2004, 07:16:35 PM
Post workout shake should be:

 - No fats whatsoever
 - 100% whey ISOLATE (ON's whey is mostly concentrate)
 - 34 to 50 grams dextrose
 - 10 to 15 grams L-glutamine
 - 5 grams micronized creatine monohydrate
 
Also
 - 1000 mg's Vitamin C (don't use time released)
 - 1000 IU's Vitamin E (use dl - tocopheral; natural d - alpha is derived from wheat germ oil which has been known to raise estrogen levels)
 - 200 mg's Alpha Lipoic Acid (use the r+ kind)

While your at it, consider
 - 500 mg's N-acetyl L-cysteine (NAC)
 - 100 mg's Proanthocyanidin's (Grape Seed Extract)

These last few antioxidants are very important to bodybuilders yet no one ever seems to talk about them.



Title: Re:Sample Bulking/Cutting Diets
Post by: DMG on July 21, 2004, 09:32:39 AM
I've said it many times Havenbull. DO NOT mix glutamine and creatine in the same drink. Both of these compounds compete for absorbtion, causing one to cancel one of the other compounds out. You'll be wasting your money if you do this.


Title: Re:Sample Bulking/Cutting Diets
Post by: The Jackel on July 21, 2004, 09:38:14 AM
This is taken from this artical:  http://www.abcbodybuilding.com/magazine/windowofopportunity.htm

Post work out shake

Phase one:

Immediately.

Mix (using the same 200 lb. male on a bulk example) 100 grams of a combination of 50% of your carbs coming from Dextrose and 50 % of your carbs coming from Maltodextrin with,

50 grams of hydrolyzed whey protein,

all mixed with 1 Liter of Water.

Shake all the ingredients well. (I personally like using a Tupperware cup for my shakes)

Scoop out and consume 5-10 grams of creatine, and consume along side the shake. I donít recommend mixing the creatine directly into the shake. Simply spoon it into your mouth and drink it down with your shake. Consume 1/2 of the shake in this immediately following your workout in this manner. After you have taken half the shake in, continue taking small sips of the shake.

Phase two:

15-20 minutes later

Scoop out and consume (again donít mix directly into the shake) 5-10 grams of L-Glutamine.

Now is the time to consume any anti oxidants with your shake. A high quality multi-vitamin will work well, or you can just take Vitamin C and/or E.

This combination of L-Glutamine and anti-oxidants will help to super charge your immune system after the beating it has just taken.

Continue sipping on your post-workout meal for the duration of the initial 45-60 minute period.

30 minutes after you have completely finished your post-workout meal eat a well balanced meal.

Protein synthesis is amplified by 50% post-workout but it can be elevated as high as 110% up to 24 hours post-training! So keep supplying nutrients to your body all day long for optimal gains, drink plenty of water, and adhere to the pre-sleep stack I described in the Z factor part one.

The main difference with the meals following your post-workout shake is to begin adding fat to your meal. Healthy fats have numerous benefits to the body builder.

Increased fat intakes are highly associated with a more positive nitrogen balance, and also work to increase insulin sensitivity!


Title: Re:Sample Bulking/Cutting Diets
Post by: gunnz on July 21, 2004, 04:20:35 PM
Post workout shake should be:

 - No fats whatsoever
 - 100% whey ISOLATE (ON's whey is mostly concentrate)
 - 34 to 50 grams dextrose
 - 10 to 15 grams L-glutamine
 - 5 grams micronized creatine monohydrate
 
Also
 - 1000 mg's Vitamin C (don't use time released)
 - 1000 IU's Vitamin E (use dl - tocopheral; natural d - alpha is derived from wheat germ oil which has been known to raise estrogen levels)
 - 200 mg's Alpha Lipoic Acid (use the r+ kind)

While your at it, consider
 - 500 mg's N-acetyl L-cysteine (NAC)
 - 100 mg's Proanthocyanidin's (Grape Seed Extract)

These last few antioxidants are very important to bodybuilders yet no one ever seems to talk about them.



Almost exactly what I consume postworkout.  I have always taken my glutamine with my creatine with good results.

As I have posted before, I consume an inbetween meal "cocktail" consisting of a serving of Beverly Glutamine Select (Glute and BCAA's), 1/2 serving of Beverly Creatine Select (creating and phosphates), 5 ml VPX Muscle Nitrous (NO2 product), and 1 SAN Loaded cap (ALA product) to help uptake.  This "cocktail" has helped me keep/build muscle while cutting.


Title: Re:Sample Bulking/Cutting Diets
Post by: DMG on July 21, 2004, 05:06:52 PM
Gunnz, you probably aren't recieving the full benefit of either the glutamine or the creatine. If the creatine wins in the battle for absorbtion you aren't gaining much benefit from the glutamine, and vice versa. Plus if you're not taking in healthy fats post workout, not as much protein will be absorbed into your muscles.


Title: Re:Sample Bulking/Cutting Diets
Post by: gunnz on July 21, 2004, 05:28:09 PM
Gunnz, you probably aren't recieving the full benefit of either the glutamine or the creatine. If the creatine wins in the battle for absorbtion you aren't gaining much benefit from the glutamine, and vice versa. Plus if you're not taking in healthy fats post workout, not as much protein will be absorbed into your muscles.


Thanks for your feedback.

I would like to read more on this creatine/glutamine absorption battle, as you are the first person I have heard this from.  Do you have any links to articles or know of any articles in any magazines?

As to taking in healthy fats, I know this helps absorption of many vitamins/supplements/ph's, but it also slows down the digestion/utilization rate of the protien, and postworkout you want the quickest absorption possible, and IMO leaving the flax/olive oil out ensures the quickest absorption.



Title: Re:Sample Bulking/Cutting Diets
Post by: DMG on July 21, 2004, 08:13:52 PM
Sorry gunnz, what I meant to say was L-Glutamine and Creatine compete for absorbtion. It would be much better to use glutamine peptides if you mix the two. Here's part of an article backing up that statement. I made the main point stand out.


GLUTAMINE

The muscle power of Glutamine is etched in stone. This amino acid, the most abundant in muscle tissue (over 50% of the total amino acid pool), is a powerful anabolic and anticatabolic. Glutamine boosts anabolism by helping maintain protein balance and increasing protein synthesis while putting the brakes on protein degradation. It increases testosterone secretion and its anticatabolic activity decreases muscle breakdown during metabolic acidosis. This is a catabolic condition common to overtrained athletes or those on excessively high protein diets supplemented with inefficient sources, (e.g. whey-only protein powders).

In one study, glutamine supplementation was even demonstrated to prevent glucocorticoid- (dexamethasone-) induced muscle atrophy, illustrating that this amino acid is a worthwhile addition to the arsenal of any athlete intending to give cortisol a serious ass kicking!

Glutamine concentrations and synthesis are decreased by illness, high intensity exercise and, believe it or not, the use of growth hormone. Under some catabolic conditions, glutamine levels drop by as much as 50%. To make matters worse, it's also largely utilized by the gut and snapped up by the liver for glucose formation (gluconeogenesis).

Timing and source are important too. The few negative studies that found little influence of supplemental glutamine on skeletal muscle levels studied only L-glutamine. Other studies have indicated that peptide-bonded glutamine has higher bioavailability than its free-form counterpart; therefore it makes good sense to use only this form in any glutamine/creatine combination, particularly with creatine and L-glutamine absorption mixing.



Title: Re:Sample Bulking/Cutting Diets
Post by: gunnz on July 22, 2004, 11:06:02 AM
Good info!!  This will be a big help.
Where can you buy glutamine peptides?  Looked on a couple different sites and couldn't find them.  
Any products/ideas for me?


Title: Re:Sample Bulking/Cutting Diets
Post by: DMG on July 22, 2004, 04:03:07 PM
Trueprotein.com sells glutamine peptides. Here's a link.


http://66.63.171.49/store/comersus_viewItem.asp?idProduct=93


Title: Re:Sample Bulking/Cutting Diets
Post by: bob jjj on July 27, 2004, 10:30:17 PM
great post .. just a question
 your saying this is for a 200lbs male .....I only weight 172 but would like to cut up a bit...how would i change this according to me weight ?


Title: Re:Sample Bulking/Cutting Diets
Post by: DMG on July 27, 2004, 10:36:22 PM
Thanks for the comment on the post. This cutting diet is supposed to be for someone around 200lbs, however if you would like to personalize it a little thats great. I would say to stick to this diet of around 2,550 calories and than adjust accordingly. Varying your calories up or down. If you start losing too much muscle on this diet try uping your cals a little. If you notice you aren't losing much fat, lower the cals a little. It's all about trial and error. I hope this helps bro.


Title: Re:Sample Bulking/Cutting Diets
Post by: BW on July 28, 2004, 02:28:33 PM
 Hello, Just curious why no veggies/fiborous carbs in your diet examples?  It may be a little more difficult/expensive to plan your meals and I know not alot of people like there veggies... but...ie.- half a bag of green beans with large potato and (chicken/tuna) protein source would be one complete meal with the essencials/right kind of calories for both bulking and cutting.....no?  

Regards,
BW


Title: Re:Sample Bulking/Cutting Diets
Post by: DMG on July 28, 2004, 02:53:44 PM
Yeah BW, these are just examples. You can switch them up anyway you want to. Just make sure the calories and protein are as close to these examples as possible.


Title: Re:Sample Bulking/Cutting Diets
Post by: wanna be huge on August 03, 2004, 12:51:00 AM
read ur bulking article.
all is good but post workout why is it whey with olive oil or yoghurt .(never heard taking efas and casien in post workout meals
i think whey with dextrose powder is better save the efa for other meals.

correct me if wrong!


Title: Re:Sample Bulking/Cutting Diets
Post by: DMG on August 03, 2004, 09:20:28 AM
read ur bulking article.
all is good but post workout why is it whey with olive oil or yoghurt .(never heard taking efas and casien in post workout meals
i think whey with dextrose powder is better save the efa for other meals.

correct me if wrong!

Your probably right, I just like to throw in olive oil so that I can get some more calories in right after my workout.


Title: Re:Sample Bulking/Cutting Diets
Post by: gijoe on August 03, 2004, 09:41:25 AM
Even EFA's shouldn't be used immediately after a W/O, it slows absorbtion of the protein and carbs into the system.  Save the xtra calories for another part of the day.


Title: Re:Sample Bulking/Cutting Diets
Post by: wanna be huge on August 03, 2004, 09:55:10 AM
i think the EFAs can be had anytime  ,but not in the 3 hr oppturnity WINDOW!


Title: Re:Sample Bulking/Cutting Diets
Post by: Scarfo23 on November 21, 2004, 01:06:31 PM


Is there anything you can use to substitute for Tuna because Tuna is nasty as hell?


Title: Re:Sample Bulking/Cutting Diets
Post by: DMG on November 21, 2004, 03:02:22 PM

Is there anything you can use to substitute for Tuna because Tuna is nasty as hell?

Grilled chicken


Title: Re: Sample Bulking/Cutting Diets
Post by: rotterdam-boy on November 22, 2004, 04:59:52 PM
ok dmg and rockel i see you put a lot of work into this diet, and im gonna use it for myself. but im a little confused.

you wrote that when cutting you must  consume 15 cals  per pound body weight.  thats 3000 calsfor a 200 pound person. but you wrote in your diet 2550 calories. and also that you must use close to 2 grams of protein per pound bodyweight. if its like that than this cutting diet lacks a lot of calories and protein.

so is it a correct diet ? i would like to use it but i need correct numbers for grams/cals.


Title: Re: Sample Bulking/Cutting Diets
Post by: rotterdam-boy on November 22, 2004, 05:10:19 PM
how mutch % should it be when cutting?

protein 40 %
carbohydrates 40 %
fats 20 %

something like this?


Title: Re: Sample Bulking/Cutting Diets
Post by: DMG on November 22, 2004, 11:01:34 PM
Those sample diets are just appoximations. Jackal and I tried to get them as exact as we could, be there is always room for error. These diets are just supposed to be samples to work off of, and to give people an idea of what a bulking and cutting diet looks like.


Title: Re: Sample Bulking/Cutting Diets
Post by: Kijimuna on December 06, 2004, 06:51:33 PM
Why are there two meal #5's, are they both after workout meals?

I want to try this cutting diet but I'm a teacher and cannot find the time to eat that often.
So could I eat these meals:

#1 at 8am after 30 minutes of cardio
#2 at 9:20am
#3 at 11:45am
#4 at 3pm (go to the gym at 4pm)
#5 at 6pm after workout
#6 at 9pm before bed


Title: Re: Sample Bulking/Cutting Diets
Post by: DMG on December 06, 2004, 06:57:29 PM
Why are there two meal #5's, are they both after workout meals?

I want to try this cutting diet but I'm a teacher and cannot find the time to eat that often.
So could I eat these meals:

#1 at 8am after 30 minutes of cardio
#2 at 9:20am
#3 at 11:45am
#4 at 3pm (go to the gym at 4pm)
#5 at 6pm after workout
#6 at 9pm before bed

Sorry, that was a typo. Yes, that would be just fine to eat those meals at the times specified.


Title: Re: Sample Bulking/Cutting Diets
Post by: kijimuna on December 06, 2004, 07:21:24 PM
So are these times ok?


Title: Re: Sample Bulking/Cutting Diets
Post by: DMG on December 07, 2004, 12:20:52 PM
So are these times ok?

yep


Title: Re: Sample Bulking/Cutting Diets
Post by: McRipped on December 10, 2004, 09:55:34 PM
I have studied sports nutrition now for several years and this diet looks very clean. I really like what was said about the antioxidants such as Vit E and C. It doesn't really matter when you take it. It it is much better to take smaller amounts of each several times a day to insure a good absorbtion. Since Vit. E is a fat soluble vitamin you should be taking it with some fat it such as flaxseed oil or Omega 3 pills.

Watch the insulin:
If you are a natural athlete it is very important to raise insulin levels after your workout to reduce cortisol levels that result from heavy lifting and anerobic cardio training. The easiest way to do this is to eat carbs with a high glycemic index (but no refined sugar since it dehydrates you) together with some protein. The best ratio of carbs to protein should be 4:1. Since carbs and fats have to stay low to insure fast digestion I would sugggest a few rice crackers together with 10g of glutamin mixed in water. Since you are not taking any diary products at this time that contain calcium it might also be a good time to take some magnesim, Vit. B6 and some Zink. Calories should be around 300. About 90 minutles later you can eat a bigger meal containing more protein, less carbs and some "clean" fats.

Again, it is a good diet though. In general a diet has to be adjusted to the times you are working out!


Title: Re: Sample Bulking/Cutting Diets
Post by: 100kg Clint on December 21, 2004, 12:11:30 PM
when stated about the post workout shake for bulking up, do you mean mix the whey in with the apple juice? or seperate. i usually mix my shake with milk!


Title: Re: Sample Bulking/Cutting Diets
Post by: DMG on December 22, 2004, 11:31:09 PM
when stated about the post workout shake for bulking up, do you mean mix the whey in with the apple juice? or seperate. i usually mix my shake with milk!

You can either mix it with apple juice or drink that seprately. The idea is just to get dextrose into your body as soon as possible after workout. You can also purchase dextrose and just mix that into your post workout drink if you want to and than you don't need apple juice.


Title: Re: Sample Bulking/Cutting Diets
Post by: 24Hourpro on December 28, 2004, 12:38:11 AM
eating any fruit during a cutting diet is not a good idea.


Title: Re: Sample Bulking/Cutting Diets
Post by: TNTBOOM on January 14, 2005, 01:09:05 PM
eating any fruit during a cutting diet is not a good idea.
it all depends on the kind of fruit you are eating
water melon is not as bad as oranges
while cutting!
 ;)


Title: Re: Sample Bulking/Cutting Diets
Post by: goldfingaz on January 17, 2005, 10:19:17 AM
Very good diets guys, but what type of fat burners or fat burner stacks would you use with the cutting diet, if any?


Title: Re: Sample Bulking/Cutting Diets
Post by: DMG on January 17, 2005, 03:17:32 PM
what type of fat burners or fat burner stacks would you use with the cutting diet, if any?

I'd suggest using Ephedra and Caffeine. Ephedra at 30mg twice per day and Caffeine at 200mg twice a day. This is an excellent stack for burning fat.


Title: Re: Sample Bulking/Cutting Diets
Post by: Kapps on February 09, 2005, 10:15:27 PM
Question. i just started the cutting diet about 4 days ago, and I'm super tired all the time now.
a friend of mine said that maybe the lower cal intake is the cause. any ideas?


Title: Re: Sample Bulking/Cutting Diets
Post by: DMG on February 09, 2005, 10:56:34 PM
Question. i just started the cutting diet about 4 days ago, and I'm super tired all the time now.
a friend of mine said that maybe the lower cal intake is the cause. any ideas?

yep, the combination of low calories and low carbs will do it. Most bodybuilders experience that during their cutting phase before a show. There's not a whole lot you can do to fix the problem other than raise your carbs. It's just a part of the diet.


Title: Re: Sample Bulking/Cutting Diets
Post by: Kapps on February 10, 2005, 12:05:19 AM
thanks


Title: Re: Sample Bulking/Cutting Diets
Post by: Bast1 on February 11, 2005, 02:16:01 PM
The bulking diet is too damn clean.  I'm dieting now and If I had to eat like this all year (except more) I would take up another hobby.


Title: Re: Sample Bulking/Cutting Diets
Post by: DMG on March 04, 2005, 12:10:36 PM
The bulking diet is too damn clean.

nah, thats dedication bro.  ;)


Title: Re: Sample Bulking/Cutting Diets
Post by: Bast1 on March 04, 2005, 12:32:43 PM
nah, thats dedication bro.  ;)

should be able to eat a sandwich or chicken wings..  one decent meal a day.


Title: Re: Sample Bulking/Cutting Diets
Post by: DMG on March 04, 2005, 12:38:23 PM
should be able to eat a sandwich or chicken wings..  one decent meal a day.

yeah, even more so if you have a fast metabolism.


Title: Re: Sample Bulking/Cutting Diets
Post by: Bast1 on March 04, 2005, 11:32:25 PM
yeah, even more so if you have a fast metabolism.

Yes I do.   Now that I'm dieting I realize how good I had it before eating so many delicious foods. ahhh the good old days  ;D


Title: Re: Sample Bulking/Cutting Diets
Post by: JayHova22 on March 17, 2005, 09:43:26 AM
I thought your body can only consume a certain amount of protein in one day?


Title: Re: Sample Bulking/Cutting Diets
Post by: Jeff Miller on March 17, 2005, 02:47:09 PM
I thought your body can only consume a certain amount of protein in one day?

It's a general guideline that most people can only process 30-50g of protein per serving, and that you should space your protein intake 1.5-3 hours apart.

I get 350-400g a day and I'm just fine.

Ronnie Coleman gets about 600g a day


Title: Re: Sample Bulking/Cutting Diets
Post by: Bast1 on March 22, 2005, 10:07:12 PM
The cutting diet has 50g of fat.  Seems high to me.  How low would you guy recommend that go in say week 10?


Title: Re: Sample Bulking/Cutting Diets
Post by: cheach on March 24, 2005, 01:15:04 PM
How long should one run a bulking cycle? And what is a realistic amount of lean muscle mass you can put on in a bulking cycle?
Am thinking anything more than 16lbs of lean mass is unrealistic


Title: Re: Sample Bulking/Cutting Diets
Post by: TNTBOOM on March 24, 2005, 01:28:11 PM
How long should one run a bulking cycle? And what is a realistic amount of lean muscle mass you can put on in a bulking cycle?
Am thinking anything more than 16lbs of lean mass is unrealistic
that mostly depends on your body !
some people put weight faster that other and some people have a hard time to put on weight (such as myself)
i dont think there is an answer for that  :-\


Title: Re: Sample Bulking/Cutting Diets
Post by: DMG on March 25, 2005, 03:02:04 PM
TNT is right, there is no answer. It all depends upon each individual.


Title: Re: Sample Bulking/Cutting Diets
Post by: spidey007 on March 31, 2005, 08:51:53 PM
 DMG:
Quick question for ya...been doing a cutting phase for about 2 months.. Carb wise, I am down to one oatmeal packet for breakfast and a 40 gram carb drink for postworkout (these are the only carbs for the day excluding veggies)

I am thinking of going lower in carbs, but I'm debating upon which meal i should pull the carbs from...breakfast or postworkout?

I'm leaning towards breakfast..
I am doing 6 meals a day with enough protein and fat btw...all advice is welcome..thanks


Title: Re: Sample Bulking/Cutting Diets
Post by: Bast1 on April 09, 2005, 08:57:13 PM
DMG:
Quick question for ya...been doing a cutting phase for about 2 months.. Carb wise, I am down to one oatmeal packet for breakfast and a 40 gram carb drink for postworkout (these are the only carbs for the day excluding veggies)

I am thinking of going lower in carbs, but I'm debating upon which meal i should pull the carbs from...breakfast or postworkout?

I'm leaning towards breakfast..
I am doing 6 meals a day with enough protein and fat btw...all advice is welcome..thanks

I'm not DMG, but Yes I would lower the amount you eat at breakfast but for 8 weeks  I don't think your carbs should be that low yet.   Increase your green veggies if you do decrease your carbs.  What is your carb drink postworkout?   Maybe you should lower your fat or protein instead?  your macronutrient ratios should be similar throughout your diet.


Title: Re: Sample Bulking/Cutting Diets
Post by: spidey007 on April 09, 2005, 09:36:35 PM
Thanks for the MUCH appreciated advice..

I think i have been falling into the trap of trying to cut too fast and not seeing the results.  Im thinking of switching to a system like this:
3-5 days--120 grams carbs/day, 400grams protein/day
1 day--460 grams carbs/day, 200 grams protein/day.
(3-5 days low with 1 day high)...
This is my first time dieting down and i am still trying to figure this out..any advice is welcomed...thanks


Title: Re: Sample Bulking/Cutting Diets
Post by: Bast1 on April 09, 2005, 09:40:42 PM
I found this helpful, looking at his diet week to week and how he decreased calories.  (yes he uses way too many mrps and protein powder instead of meat/egg whites)

http://www.ast-ss.com/jeffwillet/UniverseJournal02/UniverseJournal02.asp?offset=120


Title: Re: Sample Bulking/Cutting Diets
Post by: DMG on April 12, 2005, 09:37:36 AM
Yes, I agree with Bast. You should take some carbs out of your breakfast. Your bodies not going to like it if you take them out of your postworkout meal, since alot of your energy will be drained already.


Title: Re: Sample Bulking/Cutting Diets
Post by: Bear03 on April 13, 2005, 08:00:03 PM
I guess since we're asking for advice, i may as well ask about something that's been bugging me....

I'm currently getting about 90 g of carbs a day (180 lbs BW), almost entirely from 1/2 c. oats for breakfast and SF/FF pudding (maltodextrin) and grits post-workout.  I feel sluggish a lot of the time as you tend to do when you're on low carb.  Anyway, i've dropped to this weight of 180 from a weight of about 220 3 or 4 months ago.  I'm down to about 7% bf.  I'd like to cut up just a little more, but i'm thinking the carbs can't possibly go lower, nor the calories.  Any ideas?  I'm not doing a show, so should i just say fuck it and start gradually bulking again?


Title: Re: Sample Bulking/Cutting Diets
Post by: Bast1 on April 13, 2005, 09:14:36 PM
I guess since we're asking for advice, i may as well ask about something that's been bugging me....

I'm currently getting about 90 g of carbs a day (180 lbs BW), almost entirely from 1/2 c. oats for breakfast and SF/FF pudding (maltodextrin) and grits post-workout.  I feel sluggish a lot of the time as you tend to do when you're on low carb.  Anyway, i've dropped to this weight of 180 from a weight of about 220 3 or 4 months ago.  I'm down to about 7% bf.  I'd like to cut up just a little more, but i'm thinking the carbs can't possibly go lower, nor the calories.  Any ideas?  I'm not doing a show, so should i just say f**k it and start gradually bulking again?

I'm at that point as well, where I went down in calories maybe too low.  I decided I would take 3-4 days off and eat moderate carbs, including fruit, milk, yogurt and a high protein-low carb cereal (total protein).  Needed a break from the low carbs.  My body fat is low enough for the time I've put into it and I'm happy with how I look.  I'll get back to dieting hard and doing cardio twice a day soon.

Try doing more cardio instead of reducing your calories if they are low enough as is.  90 carbs is low.   How much cardio have you been doing, how many calories do you burn?  Taking a few days off won't hurt either, just eat clean foods.


Title: Re: Sample Bulking/Cutting Diets
Post by: Bear03 on April 14, 2005, 03:14:34 PM
Thanks for replying, bast.  I've been trying to do *real* cardio 5 days a week, about 20 minutes after my workout after popping some BCAA tabs.  I usually get my heart rate up to 85% max for at least 12 mins, sometimes as many as 18 or so.  Here's the deal with cardio though.  Being a college student, i walk EVERYWHERE with a 35-lb backpack on my back.  On an average day, i walk 4 miles, not counting the cardio i do in the gym, or other daily activity levels.  I find that my gym cardio is not really necessary or even possible.  I am totally zonked by my lifts (i have upped the intensity big time to avoid losing muscle).  I lift 6 days a week cause i love hitting the iron and i have some body parts that IMO are lagging a bit.  So i don't think upping the cardio is a solution.  I think i may have to go on a little mini-bulk to get my test and and metabolism back on track.  Just for a few weeks or so.  I'll be going to england soon to work, at which point i'll have to totally re-evaluate everything....so at that point i'll probably start cutting again.  Long winded, i know, and i probably could've PM'd you, but thanks for the feedback.


Title: Re: Sample Bulking/Cutting Diets
Post by: S0ldier on May 16, 2005, 04:02:21 PM
I just can't believe you guys are putting fructose in your PWO shake. This will not help transport proteins at all, in fact, fructose will be stored as liver glycogen and used to maintain glucose levels for the CNS, but it will not aid in the uptake of protein to the muscle cells, nor will it provide an adequate insulin response.

The olive oil post workout is an EFA, but this could easily be taken at another time, where it wont slow the digestion of the proteins. Fat metabolism will not adequately aid in the uptake of protein, rather it will cause the protein to sit longer in the GI tract.

Quote
I've said it many times Havenbull. DO NOT mix glutamine and creatine in the same drink. Both of these compounds compete for absorbtion, causing one to cancel one of the other compounds out. You'll be wasting your money if you do this.

Actually, they do not compete. They both act via separate cellular receptors located along the small intestine walls. Sinse they do not use the same cellular receptors, there is no worry about competition for absorption.


Title: Re: Sample Bulking/Cutting Diets
Post by: Xecutioner on July 21, 2005, 06:32:53 PM
DMG or Jackel, what would I have to change in that cutting diet of yours in order for it to work for someone that weighs 170lbs, works hard and has a fast metabolism.

thanks in advance


Title: Re: Sample Bulking/Cutting Diets
Post by: Louie N on August 01, 2005, 01:09:20 PM
Need some advice please.

i have just started my diet and need some criticism. I am 28 ,  5'7" 245lbs 19%bf.  It has been about 9 years since my last show, and I am trying to do my next one in 1 year. I currently do 30min cardio 4-5 mornings/week. and Weight train 6 days per week. Here is myu diet, I am looking to keep as much size as possible and drop the bf.

4:20am - 1TBSP Flax seed oil and 1/2 Optimum Nutrition Pro Complex., 10grams glutamine

5:00am - Cardio 30 min eliptical and abs

6:30am - 12 eggwhites and 2 yolks, 1/2 cup oats with 1tbsp honey, Multivitamin

8:30am - 1 scoop Dymatize Mega Milk with water

10:30am - Pro Complex shake and 1 TBSP Flaxseed oil

12:30pm - 10oz 93% lean ground beef with 1cup (Prepared) brown rice, and 2.5 cups broccoli

2:30pm - Pro Complex

4:30pm - 2 chicken breasts and 1/2 cup (prepared) Brown Rice

6:30pm - Train

8:00pm - Post workout shake - 2 scoops ON Whey and 1 scoop ON Glycoload, 10g Glutamine

9:15pm - 1/2 Pro Complex and 3 grams GABA

I drink 2-3 gallons water daily


Title: Re:Sample Bulking/Cutting Diets
Post by: JMentis on September 01, 2005, 10:18:38 AM
Accually since Olive Oil is an Essential Fatty Acid it helps with the absorbtion of protein. Also, in a bulking diet it helps add some extra calories.

Essential fatty acids are also hormone manipulators..especially after workouts.


Title: Re: Sample Bulking/Cutting Diets
Post by: JStainless on September 12, 2005, 01:52:44 PM
For a 175 pound male wanting to bulk, which meal should i lower the calories in order to get about 3400 cals?

Also, i like to make a meal plan, and eat that every single day to make it easier on myself, but im not to sure how well 6 full eggs will help cholesterol problems. What should i do in order to keep that lower, or is it alright to have 6 full eggs a day?


Title: Re: Sample Bulking/Cutting Diets
Post by: CamaroTuner on October 06, 2005, 02:30:44 PM
I read in this thread the "you can only consume X amount of protein at a time" statement. I've been reading this for years. I have seen numerous studies both in support and against the idea. So is there a "maximum" amount of protein you can consume at 1 time or this a bodybuilding legend?

I realize that protein consumption should be paced thoughout the day for various other reasons. This point though has confused me for years. Any answers are appreciated especially if they can be backed up with some type of research or information, not speculation.


Title: Re: Sample Bulking/Cutting Diets
Post by: lightweight on November 08, 2005, 12:51:15 PM
The cutting diet posted at the beginning is actually 3000 calories, not 2550


Title: Re: Sample Bulking/Cutting Diets
Post by: dmorgan41178 on December 06, 2005, 12:53:49 PM
FYI
The USDA has an adobe Nutritive Value Handbook. It is off the chain with information.

http://www.nal.usda.gov/fnic/foodcomp/Data/HG72/hg72_2002.pdf

awesome reference. very accurate


Title: Re: Sample Bulking/Cutting Diets
Post by: Dredlock Rasta on February 11, 2006, 12:04:06 PM
I heard when you cut up you should have no simple sugars in your diet at all because they increase insulin which causes you to store fat. This includes post workout meals. Instead you eat only complex carbs. What do ya'll think? Any merit?


Title: Re: Sample Bulking/Cutting Diets
Post by: swatranger on February 17, 2006, 10:15:36 AM
This meal plan is pretty awesome. I do have one question. Is it cool to substitute white rice for the brown?


Title: Re: Sample Bulking/Cutting Diets
Post by: tattzandmuscles on May 08, 2006, 03:52:50 AM
thank you guys for posting all of this good information, i adjusted the cutting diet that you posted and i am starting to see some results. i appreciate all of the good information. keep up the good work.


Title: Re: Sample Bulking/Cutting Diets
Post by: Jr. Yates on June 04, 2006, 05:38:49 PM
yeah the cutting diet is awesome.


Title: Re: Sample Bulking/Cutting Diets
Post by: pobrecito on September 05, 2006, 03:59:58 PM
Cutting Diet
2,550 Calories

This cutting diet is based on a 200 pound male.

Meal #1 (Largest Meal of the Day)      
6 Egg Whites
2 Whole Eggs
1 Cup Oatmeal                  
1 Banana
Multi Vitamin/Mineral Supplement

Protein = 36 grams
Carbs = 45 grams
Fat = 13 grams
Total Calories = 515

Meal #2
3oz Sirloin Steak
8 oz. Sweet Potato
4 oz White Tuna

Protein = 70 grams
Carbs = 56 grams
Fat = 8 grams
Total Calories = 380

Meal #3
1 Cup of Brown Rice (Cooked)
4 oz Chicken Breast
1oz Peanuts

Protein = 49 grams
Carbs = 55 grams
Fat = 17 grams
Total Calories = 560

Meal #4 (Pre-Workout)
ON MRP
1 Rice Cake (with cinnamon)
1 Banana

Protein = 46 grams
Carbs = 47 grams
Fat = 4 grams
Total Calories = 417

Meal #5 (Post-Workout)
2 Scoops ON 100% Whey
2 Tablespoons of Glutamine
Multi Vitamin/Mineral Supplement
8oz Apple Juice
1 Rice Cake (with cinnamon)

Protein = 62 grams
Carbs = 80 grams
Fat = 3 grams
Total Calories = 615

Meal #6
Salad with fat free Dressing
4 oz. Chicken Breast

Protein = 36 grams
Carbs = 12 grams
Fat = 3 grams
Total Calories = 221

Meal #7 (Just before bed)
8oz Cottage Cheese (Lowfat)

Protein = 24 grams
Carbs = 8 grams
Fat = 4 grams
Total Calories = 160

Note:
Cardio for 30min at least 5 times a week

Thanks to Jackel for his hard work in putting together this diet.

Well, I would alter this diet slightly.

Meal #1
12 egg whites
2 egg yolk
2 tbsp natural peanut butter

Meal #2
10-14 oz. chicken breast
2 tbsp NPB or 1 tbsp EVOO

Meal #3
same as meal #2

Pre-workout meal #4
1-2 cans tuna in water or 10-14oz chicken breast
brown rice pasta or brown rice or oatmeal or sweet potato. Amount of carbs is at your discretion, however many you need to get going for workout.

Post-workout #5
2 scoop ON Whey
40-80g dextrose

Meal #6
7oz chicken breast (typically 1 from Tyson)
1/4cup walnuts or almonds or 1 tbsp EVOO or 2tbsp NPB

Meal #7
12 egg whites, 1-2 egg yolk
2tbsp NPB



just my opinion



Title: Re: Sample Bulking/Cutting Diets
Post by: ali23 on October 14, 2006, 12:55:41 AM
on the beginning sample cutting diet, what do I do on non-workout days?? Stick with the same template?? Same carbs, protien, fat, cals etc... cuz theres a pre and post workout meal.


Title: Re: Sample Bulking/Cutting Diets
Post by: bigally on November 07, 2006, 06:44:44 PM
No doubt a lot of hard work & experience went in to designing these menus.  So...the question is....just what kind of visible & measurable difference can one see in the mirror injesting this 'cutting' menu?  Of course presuming that one has the knowledge & does execute?..........having intermediate to high level of weight training & cardio?


Title: Re: Sample Bulking/Cutting Diets
Post by: Lugar on March 05, 2007, 04:49:19 PM
how much would u cut the cals for  165 6 foot male with a large frame trying to put on lean mass?  no cardio...3500 calsb cut the proteib?  also fats prebed are a must and nix the fats post workout


Title: Re: Sample Bulking/Cutting Diets
Post by: FinnPilot on May 30, 2007, 09:25:46 AM
I'm going to give this diet a try, but i have a few questions :)
I weight 202 (and i'm natural), so i think this should work fine. Now my first question is, and this is probably a really stupid question, but since i'm starting a DC training in couple of days, and i'm only working out 3 times a week, should i still keep those pre w/o and post w/o meals during off days? Also, since in DC, the protein req. is quite high, i should probably increase protein amount a little (your diet totals about 300g)?
And how do you feel this particular diet suits DC training in the first place?



Title: Re: Sample Bulking/Cutting Diets
Post by: Cleanest Natural on July 16, 2007, 04:58:18 AM
Here's my bulking diet...
Breakfast :75 gram proteinshake with 2 bananas
Lunch : 1 large pizza
Afternoon meal : pasta and chicken
Dinner : pasta and chicken legs...


Title: Re: Sample Bulking/Cutting Diets
Post by: Thin Lizzy on October 29, 2007, 09:19:25 PM
Maybe because I'm 40 and natural, but I don't think that cutting diet would make me lose much fat. As you get older, the carbs seem to hit you harder. Until I cut the carbs to 100 grams a day or less, the fat just doesn't come off.


Title: Re: Sample Bulking/Cutting Diets
Post by: candidizzle on November 02, 2007, 11:28:59 PM
hmmmmm...
both of those diets seem to contain to many calories..
and the bulking diet has you consuming too much prtotein at one time, cutting diet has too many carbs.


no mention of a ketogenic diet or a high fat low carb bulking diet???


Title: Re: Sample Bulking/Cutting Diets
Post by: coltrane on December 05, 2007, 01:49:04 PM
hmmmmm...
both of those diets seem to contain to many calories..
and the bulking diet has you consuming too much prtotein at one time, cutting diet has too many carbs.


no mention of a ketogenic diet or a high fat low carb bulking diet???


a cutting diet doesn't mean no carbs Candizzle!  Once again...you need carbs to stoke your metabolism!  The keto diet is swell at first, but isn't as effective and causes much tissue breakdown if preformed too long.  This cutting diet is right on.  I know that all those carbs seem counterproductive, but they're not...

granted you wont get "ripped" enough for a show, which entails a different prep plan, but you will lose bf.


Title: Re: Sample Bulking/Cutting Diets
Post by: coltrane on December 06, 2007, 01:26:27 PM
my only problem w these diets are that they seem void of veggies


Title: Re: Sample Bulking/Cutting Diets
Post by: Slintowin4424 on December 10, 2007, 04:39:24 PM
Please dont tell me your using Apple Juice when their are products like Vitargo out


Title: Re: Sample Bulking/Cutting Diets
Post by: coltrane on December 10, 2007, 05:23:23 PM
Please dont tell me your using Apple Juice when their are products like Vitargo out


i still use the grape juice post workout.....explain to me how vitargo is just that much better (not sarcasm..really wanna know)


Title: Re: Sample Bulking/Cutting Diets
Post by: candidizzle on December 11, 2007, 10:31:14 AM
vitargo, i believe, is a very unique type of carbohydrate that digests as quickly as the high glycemic carbs dextrose and maltodextrin; yet it is complex in its nature and thus doesnt result in the huge insulin spike?

i am not sure, but i THINK that that is why vitargo(waxy maize) is so highly touted.

in my opinion both are unneeded..replenishing glycogen with whole food sources is just as anabolic as doing it within the first 20 minutes of exercise, and you let your body burn large amount sof body fat post exercise when you dont spike your insulin way up right after your done lifting...   the complexity of whole foood carbohydrates keeps insulin very low, and allows for your body to rely almost soley on storeed bofy fat for energy for a long stretch of time where all of the carbs you eat are being shuttled into musclular glycogen stores and all the protein you eat is being rapidly synthesized into new muscle tissue.. but a spike in insulin will prevent this from occuring.


Title: Re: Sample Bulking/Cutting Diets
Post by: kittom on December 18, 2007, 06:11:43 AM
I am all for the protein diet and cardo workout; however; I just can't break away from a hot cup (3 actually) of dark rich coffee with 2 teaspoons of sugar and a splash of whole milk... additionally, as now in the winter down season, I really enjoy 2 cups of Hot Chocoloate with a pinch of cinnmon.. killer for the diet..but man it tastes good..any suggestions as a supplement?


Title: Re: Sample Bulking/Cutting Diets
Post by: Havenbull on December 18, 2007, 11:09:32 AM
I am all for the protein diet and cardo workout; however; I just can't break away from a hot cup (3 actually) of dark rich coffee with 2 teaspoons of sugar and a splash of whole milk... additionally, as now in the winter down season, I really enjoy 2 cups of Hot Chocoloate with a pinch of cinnmon.. killer for the diet..but man it tastes good..any suggestions as a supplement?

that adds what, maybe 150 kcals.  You can handle that


Title: Re: Sample Bulking/Cutting Diets
Post by: chinchillables on July 08, 2008, 10:03:56 AM
The plans you have set look nice, but look time consuming to prepare. Having to do all that each day seems it'd be annoying. I think that's my biggest problem... I get tired of same foods and am lazy at preparing it, to where I rather just eat whatever and be done. I have a ridiculous metabolism though, so I can eat pretty much 9000 calories a day, it all just burns away though and even if I gain 50 pounds over night, i'll be back my regular size by morning. it's good, but it sucks cause I wanna be a little bigger then let that kick in.  :'( :'( :-[ :-[


Title: Re: Sample Bulking/Cutting Diets
Post by: calfzilla on July 17, 2008, 02:05:56 AM
Please critique this cutting diet

Meal 1- Whey protein shake
Meal 2- Two cans of tuna
Meal 3- Salad with 4 hard boiled eggs
Meal 4- Chicken breast and broccoli
Meal 5- Cottage cheese   



Title: Re: Sample Bulking/Cutting Diets
Post by: Havenbull on July 17, 2008, 06:52:54 AM
Please critique this cutting diet

Meal 1- Whey protein shake
Meal 2- Two cans of tuna
Meal 3- Salad with 4 hard boiled eggs
Meal 4- Chicken breast and broccoli
Meal 5- Cottage cheese   



You must be one of those people who think ctting out carbs is good for bodybuilders... oh brother  ::)


Title: Re: Sample Bulking/Cutting Diets
Post by: calfzilla on July 17, 2008, 08:04:15 AM
You must be one of those people who think ctting out carbs is good for bodybuilders... oh brother  ::)

I think it's good for losing fat, but not building muscle.  That's why I said "cutting diet." 


Title: Re: Sample Bulking/Cutting Diets
Post by: flexingtonsteele on July 31, 2008, 07:47:47 PM
Please critique this cutting diet

Meal 1- Whey protein shake
Meal 2- Two cans of tuna
Meal 3- Salad with 4 hard boiled eggs
Meal 4- Chicken breast and broccoli
Meal 5- Cottage cheese   



thats pretty much how bb'ers in the 70's and 80's dieted. So id say it works. Is it your best option? Probably not. But will it work. YES!

**Id put some fats with  your first meal though, maybe mix two raw eggs in the shake or a tablespoon of peanut butter.


Title: Re: Sample Bulking/Cutting Diets
Post by: CHEVEN on October 18, 2008, 05:28:58 PM
I think it's good for losing fat, but not building muscle.  That's why I said "cutting diet." 
It won't be cutting fat, just muscle.


Title: Re: Sample Bulking/Cutting Diets
Post by: FitnessFrenzy on August 21, 2009, 01:38:02 PM
Please critique this cutting diet

Meal 1- Whey protein shake
Meal 2- Two cans of tuna
Meal 3- Salad with 4 hard boiled eggs
Meal 4- Chicken breast and broccoli
Meal 5- Cottage cheese   



Not bad, but there's a lot of pollution in the canned tuna fish. Also, you might want to consider switching from whole eggs to egg whites


Title: Re: Sample Bulking/Cutting Diets
Post by: Rickyboy on July 11, 2011, 02:45:41 PM
DMG, why is there a lack of veg in the bulking diet?


Title: Re: Sample Bulking/Cutting Diets
Post by: nikinizor on October 18, 2011, 11:54:08 AM
great post...i start cutting next week...I have cut before but just natural...this time am using winni, dbol, equi, and drostanzo...just wondering if I could get some feedback on whether I need to up the portions on the sample diet or basically stay with whats there....just don't want to 'underfeed'! btw I am 250lbs... thanks!!


Title: Re: Sample Bulking/Cutting Diets
Post by: eatbiglifthard on December 24, 2011, 02:28:37 PM
Do you want to consume that many carbs when cutting? I'm about to start cutting and weight just over two bills, would like to use this.


Title: Re: Sample Bulking/Cutting Diets
Post by: tiat on August 24, 2012, 10:21:34 PM
This is mentioned a'lot great post but dont you need three protein an carb only meals with min 10grams fat an then three protein an fat meals with min 10grams carbs.cos thats wat i read.just asking


Title: Re: Sample Bulking/Cutting Diets
Post by: Princess L on September 01, 2012, 10:41:06 AM



(http://t0.gstatic.com/images?q=tbn:ANd9GcSzihN-M7v6WgfjOQVgQv47cgKkYGua3tXd8fLDzyujf9CkXgFj&t=1)

Advertising and solicitation is not allowed on this or any board on getbig.
Your posts have been deleted.  


Title: Re: Sample Bulking/Cutting Diets
Post by: The Iron19 on February 11, 2013, 09:38:38 AM
Thank you for the meal plan

Quick question, when preparing rice the amounts here are they supposed to be for the uncooked weight correct? Since it grows if i want one cup of lets say jasmine rice. One cup uncooked equals to two cooked when i am actually serving it to eat correct?

Thanks for the replies in advance


Title: Re: Sample Bulking/Cutting Diets
Post by: dooman on July 21, 2014, 04:47:32 PM
DMG. Re the cutting diet for a 200lb male, is this total body weight OR lean body weight?
Further, re the oz meat measurements, are the cooked or raw meat measurement prior to cooking?