Bulking to Cutting

[kaush949]

Hi I'm 5'11 and 173 pounds. My body fat is approximately around 14-15%. I am going to stop my bulking phase and start cutting. I have put on around 5-10 pounds over a period of 3 months. Basically most of the muscle had gone to my quads. Its probably because I had rarely done squats and dead lifts before switching to FBW which was like 4 months ago.

This was my bulking diet:

1. 4-5 Egg White, 1% milk , 1 English Muffin, Whey shake with 1 big banana
2. 2 Chicken Breasts,Rice and beans
3. Oatmeal, Oatmeal bars, Milk
4. 12 inch Grilled Chicken Subway sandwich with low fat ranch dressing ( No mayo and other fat dressings)
5. Chicken Breasts with ranch dressing, Whey protein with milk, 2 low fat yogurts

I want to know which part of the bulking diet I should eliminate to create a deficit. I am in no hurry. A good 4 month cut will be fine with me. I don't want to lost any muscle mass. I'm guessing I should take of Rice and oatmeal bars and any food with a lot of sugar. Also I am planning to get the subway salad instead of the sandwich. And will a 4 month cut be sufficient to cut around 10 pounds of fat ?

 

[Chillen]

Where were the veggies in your bulking diet? While protein is important, the circumference of the nutrients are MORE important in my opinion (other organ functions, ie, thyroid, important gland function, etc) need nutrients that are separate and sometimes indifferent to protein consumption. These organs need properly fed to assist in optimizing your gains, as protien assists other important areas.

You can eat a variety of clean meat(chicken, white or dark tuna, salmon and other fish, tukey, lean ham, lean beef (be careful, select wisely), and others), you can eat a variety of whole grains, and whole wheats (like whole wheat pita bread, Stoned ground whole wheat bread (be careful with HFC, and bad oils in bread, and sugar), and nuts (for fats) like Almonds, Natural PB (be careful calorie dense), walnuts, and milk producsts like: nonfat and sugar free yogurts, Fat free cottage cheese, and other things like: Brown long grain rice, oatmeal, malto-meal, whole fruits (raisins, stawberries, oranges, grapefruit, etc), and all sorts of veggie items (with non fat, non HFC, dressings or you can use GOOD FAT based oiled dressings), and you could supplement your fats with: Flax seed oil and fish oils.

You need to determine your MT caloric intake, and drop a healthy number below this (300 to 500 below), and I suggest a diet journal. THIS IS THE MOST CRITICAL PEICE OF THE PUZZLE. When you get this determined, then you should eat clean foods, and I tend to eat from all three groups (carb, protein, and good fats) in each meal. I favor slow releasing carbs, and tend to eat whole fruit when I am more active (like working etc), and add in veggies, dude! Dont be afraid of carbs that are slow releasing, these are your friend when deficit dieting and weight training at the same time. Get good amounts of protein in the diet.........but I personaly believe in the total circumference of the diet is more important than just protien.

Of course properly weight train and when I say find your MT line, this is the total MT line WITH activities considered for EACH DAY, and then backing off a healthy amount. Furthermore, stay away from refined white sugar---like the plague. Find a replacement that you are comfortable consuming.

In my opinion spending time determining caloric intake and the circumference of the diet, is priceless. The diet in my opinion is over 85% of the goal equation (on either side, gaining or losing tissue). You invest in this you invest in priceless positve steps toward your goal.

Chillen

 

[kaush949]

Thanks, so i'm planning to eat at around 2000 calories a day. I'm going to follow my bulking diet but without the Rice, Bread and sugary items. I think this alone reduces my calorie consumption by arond 1000 calories. I am planning to do cardio 3-4 times a week for 30-60 minutes. I am going to keep it varied - running, jump-rope, swimming. I am not a real big fan of HIIT coz it seems to intense.

So with around 15% body, will it realistic to reduce it to around 10% at the end of 3 months ? I weigh 173 pounds. So I will be needing to cut around 8-10 pounds of fat.