Cutting/Shredding Diet!!

So I've told you what I eat when I'm off-season, attempting to gain as much lean muscle mass as possible. However, when preparing for a competition or trying to achieve the best beach body I can, my macronutritents (Carbs, Protein & Fat) must change as well if I want to lower my body fat % as much as possible. I'm using a different calculation to work out my calorie requirements than I did for my off-season. This time I'm following Rob Riches's method which is a little more complicated but he's one of the UK's most established fitness models and all you have to do is see his abs to realize he knows exactly what he's talking about!

I'm sure you've figured out which one Rob is..(No offense to my boy James)
BodyPowerExpo 18/05/12

Rob's calculation is as follows. Firstly, I take my body fat %, I'm approx 10% and I weigh 174 pounds (lbs). To find out my lean muscle weight, I subtract my body fat weight from my total body mass. I have to move the decimal place two places to the left first.
10% = 0.10.
I then multiply 0.10 by 174. = 17.4
I subtract my body fat weight of 17.4 from my total body mass of 174lbs
174lbs - 17.4lbs = 156.6lbs.
I now know 156.6lbs is my lean muscle weight and 17.4lbs is body fat.
According to Rob, to work out the bare minimum calories (kcals) needed (Basal Metabolism) simply multiply the lean muscle mass by 10.
156.6 x 10 = 1566kcals
I work out 5x per week which is "Very active". So to calculate the additional calories I need based on my level of activity, I take my 1566kcals, multiply that by 0.7 then add the original 1566kcals
1566kcals x 0.7 + 1566kcals = 2662kcals
2662kcals is how many calories I require daily to cater to how active I am. However to lose weight, I need to be at a caloric deficit. I need to steadily decrease the amount of calories leading up to the competition, simultaneously providing my muscles with the right nutrients to ensure I'm not using protein from my muscles and only burning fat.

My workout intensity doesn't change. I'll still be lifting as much as I can, failing within the hypertrophy rep range of 8-12 reps. However as I've already dropped my carbohydrate intake by 300g, so I'm already feeling the effects of depleted glycogen stores (Energy loss). I feel a lot more tired and I can't lift anywhere near what I'm capable of plus I'm still to drop my carbohydrate intake as the competition draws closer! Regardless, I'm still pushing as much as I can within my rep range. I don't lift lower weights for more reps say 20+ reps. That's a common misconception I hear a lot; I still want to stimulate as much muscle growth as possible and that's best done when failing between 8-12 reps. I'll be following the FST-7 (Fascia stretch training) program which I'll discuss in my next post.

Diet plan

• Meal 1 – 8am | 100g Oats (with water) |

Calories = 356kcals Carbohydrates = 60g Protein = 11g Fat = 8g

• Meal 2 – 11.30am | 8 scrambled eggs (6 Whites, 2 whole) |

Calories = 228kcals Carbohydrates = 0g Protein = 32g Fat = 8g

• Meal 3 – 2pm | 150g Chicken breast & 300g Sweet Potato |

Calories = 558kcals Carbohydrates = 84g Protein = 37g Fat = 4g

• Meal 4 – 5pm | 130g Tuna & 60g Spinach |

Calories = 155kcals Carbohydrates = 0g Protein = 30g Fat = 0g

• Meal 5 (Pre-Workout meal) | 200g Chicken breast & 300g Sweet Potato |

Calories = 616kcals Carbohydrates = 84g Protein = 50g Fat = 4g

• Post Workout shake USN Pure Protein IGF-1 (with water)

Calories = 203kcals Carbohydrates = 2g Protein = 40g Fat = 3g

• Meal 6 (Post-Workout meal) | 130g Tuna & 400g Sweet Potato |

Calories = 652kcals Carbohydrates = 112g Protein = 30g Fat = 0g

• Meal 7 | 25g Almonds |

Calories = 157kcals Carbohydrates = 2g Protein = 6g Fat = 14g

Total Calories - 2925kcals
Total Carbohydrates - 344g
Total Protein - 236g
Total Fat - 41g


2925kcals is the total amount of calories I'm consuming per day. This is a 263kcal surplus from my 2662kcals mentioned earlier that I'd require to keep my weight. Even though the calories my diet is providing are above what I need to lose weight, the calories I burn whilst doing cardio and weight training bring me under the 2662kcals which is what has made me gradually lose weight since I changed my diet earlier this month. To assist a further loss in weight and prevention of a plateau, I shall steadily decrease my carbohydrates, I'll take out 100g of Sweet potato from Meals 3, 5 and 6 on April 1st which is 84g of carbs. Slightly more protein shall have to be added in replacement to ensure I don't lose muscle mass, possibly another protein shake with breakfast. Dependent upon my fat loss progress, I'll keep decreasing my carb intake until I'm absolutely shredded! I'm no longer allowed bread, no milk, not even semi skimmed o_0 ...no jam, no more peanut butter which I was close to tears about. (Don't judge me) Instead a delicious handful of almonds...yummy.

The protein supplement I'm now taking is high in protein but has hardly any carbs or calories to assist my caloric deficit. The supplement I've chosen is USN's Pure Protein IGF-1

USN Pure Protein IGF-1. 2 scoops (56g) = 40g of Protein. 2g carbohydrates.
9g of BCAA's (Branched chain amino acids) 8g Glutamine
w/ 250ml water. 203 calories. 40 servings. 

I've recently been told by my doc I'm not allowed creatine anymore as I have minor liver abnormalities because of creatine. So only whey protein for the next few months at least, then I'll think about taking creatine again. As for my cardio, I introduced it quite late into my 10 week diet, I'm currently 8 weeks out and doing 3 high intensity interval sessions on the treadmill per week. Next week I'll increase that to 4 sessions per week and alter the amount of cardio accordingly to my body fat loss. I like to do my cardio before I have my oats in the morning, on an empty stomach, this will help turn up my metabolism further assisting weight loss. I also don't mind doing my cardio immediately after I've weight trained, as your body is more likely to access its fat stores for energy because the carbs stores were depleted during weight training. Everybody is different and will respond to various training analogies in their own ways; you have to find what works for you.
I'm still trying to take on 4 litres of water per day, hydration is key to survival never mind a weight training program no matter what your goals, you don't need me to tell you that!

I've attempted a cutting diet preparing for a holiday last year which was ok but I know I can definitely do better this time round. This time I plan on getting my body fat % as low as possible but I do fear I may have started a couple of weeks too late.

17/06/2012

Nevertheless, I've entered the Physique of the week competition at the Body Power Expo in Birmingham on the 18th of May. Good luck to any competitors, but just know, If you think for one second I've given up peanut butter for 2nd place, you're so wrong.

Anyone wanting to calculate their own macro nutrient numbers based on how active they are can see where I got my info from here: https://robriches.com/nutrition/view/83#.UU7NGxeR7Sh
Rob is a huge inspiration of mine and it was a great honour to meet him. I shall be looking forward to meeting him again at the Body Power Expo this year in May!


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