Is there any reason I can't eat the exact same foods, just in reduced amounts? We all know the calorie in vs out deal, and eating in a surplus has been great for me, putting on muscle. Now, I want to switch gears and shed some fat. I have this idea in my head though, that certain foods "just aren't good" during a cutting cycle. Maybe it's irrational. For example, eggs. I have been eating 4 every night for part of my last meal. Would it be fine to keep eating eggs, say 2 or 3 a night now? Also, corn, brown rice. I had been eating 2 cups of each on my bulk, and I am bringing the number down to 1 cup of rice, and a half cup of corn. Basically, I am taking the same eating plan, and just trimming out an ounce here, a half cup here, an egg here...you get the point. Any reason why I should ditch certain foods?

Thanks for the quick response!

OK, I never eat bread anyways, and the only fluid I drink now is water, never anything else.

I have considered doing higher white to whole egg ratio, I'm just weird about wasting food. I know I know, they are cheap, it's not even about that. I just don't like to waste anything. But, if it comes down to it, and I have too much fat in my plan, I might have to.

Thanks again.

Yeah very good points. Maybe I will do that, as I am lacking a bit in protein with my new eating plan.

I appreciate it very much, really!

My final numbers are coming up to be about 32% protein, with my gram total at almost 1 gram/pound of body weight. 27% is carbs, with oats, brown rice, small bit of corn, and dextrose/banana making up most of the carbs. I eat carrots and lettuce everyday too. Then, 41% is fats, with that being almost half mono, and a quarter poly, and a quarter sat. I think I have read that higher fats can be a good thing on cut diets, so that's why I kinda kept that high. I am getting just about a gram/pound of protein, so I think that's OK. I like to have oats and brown rice in my meals, since I will be doing weights 3 days a week, and HIIT 2 days a week. Any thoughts? I'd be glad to give more details on anything. Thanks for helping me out!

They are close. I am at about 208-210. I am going to take in 2500-2600 cals. I had been getting 3500 on my bulk and was gaining every week.

It's all good, this is my school email. mckayfh @ uc . com

Damnit, I had a brain fart. Haha, oh well, I'm at work so it's probably better to do flynn.mckay @ schooloutfitters . com

Yes, you can eat some of the same foods you eat when you bulk when you cut. Approach on diet can depend on many personal factors, such as ones personal goals and whether complications occur as body fat drops (then there may be a need of more advanced approach in diet).

Yes, it is in fact about calories in versus calories out (the law of energy balance), but one can use this equation in conjunction with tweaking the three nutrients, and gain additional benefits that may be applicable to ones goal.

There are many approaches to diet in a "cut", and here are just three short "examples":

1. A rather traditional approach, a calorie deficit and maintaining a clean diet (where the food choices are more open in reference to personal choices and personal food restrictions, 2. A low-carb diet (not Ketogenic), trying to keep insulin levels relatively low during the day, with timing carbs around pre and post workouts where they are needed the most, and maintaining a small calorie deficit, and the last "example", 3. A very low carb diet (which is Ketogenic), which can be more restrictive and most difficult, than the low-carb diet.

Bare in mind these are very "brief" examples. In numbers 2 and 3, carbs are "restricted" to a degree, and this can provide severe limits if not completely eliminating, breads and whole grains (which tend to carry a lot of complex carbs). In number 1, one CAN eat bread (I am assuming the "good" types of bread here), maintain a deficit, and lose fat tissue just fine and dandy (I personally eat bread when on a traditional diet, and lose weight rather well). Bare in mind, if I were to learn that bread was causing a problem in fat tissue loss, I would in fact eliminate it (without thinking twice) when traditionally dieting (I am just referring to calorie deficit dieting as "traditional"). Some assume one has to eat clean to lose fat tissue, this is NOT the case. While not eating clean can be unhealthy and not optimal (of course!), it is NOT required if the calories are correct.

What type of diet that is chosen, just depends on the individual's prior history (health, coming off a bulk, how fast or how slow the fat loss is wanted, etc, etc, etc,). The type of diet (and I am assuming training is being completed here), should be tailored to the persons goal structure.

If for example, one wants to lose weight rather quickly (and be on the diet a short time), one can use a deficit and low-carb approach and time carbs around pre and post workouts (IMO). This diet, for example, would possibly eliminate breads, and other foods that may be high in starch and carbs, but not completely or practically eliminate carbs (its just that the "type of foods with carbs are changed").

For example, I eat very clean, when deficit dieting, and just have to restrict calories a small bit (when considering all activities I am doing), and my body fat will drop. However, as soon as I see fat tissue loss slowing or stopping, I will change (and this is based on closely watching my prior history in doing this), and switch to the low-carb approach in conjunction with a deficit. With me, the lower the BF gets, the harder or slower it seems to come off. And, based on prior history, "the bottom out BF" (as I call it), is about 10%--before I have to switch to other methods to lower my body fat further (which went down to 8%, approx). Presently, I am at 9.5% (checked today, YIPPIE!), and I had not had to change at the moment, and I am right on track, baby! In a few weeks, I will see 8%, there is no doubt in my mind, this is going to happen: I am the BOSS my body isn't.

When traditionally deficit dieting, I will eat (for example, just a brief synopsis): LGB-Rice, Old fashioned oat meal, Pita bread (only has three ingredients), NPB, eggs, tuna (dark or white), chicken (baked and skinless), a variety of pre-selected low calories beverages (Crystal Lite, etc), variety of veggies, and designed pre and post workout meals; however, some of the types of food can change once or if I enter into a different diet approach (if this proves necessary).


Stay TOUGH, be ROUGH, and you will get BUFF!


Best regards,


Chillen

Thanks for your input Chillen, I appreciate it! I hear ya. When I burned off a bunch of fat earlier this year, I did an approach similar to #2. I restricted carbs heavily, only having then pre and post workout, and had awesome results. I was never really too tired or felt a lack of energy either, which was excellent.

This time around, I want to see if I can have the same results, but instead do it more traditionally. A lot of the things you said you eat in a traditional deficit diet are exactly what I eat. Brown rice, oats, eggs, chicken, natty PB, and I have the numbers crunched to be in a nice deficit. I think it will work nicely, but time will tell. Once I get down to 12% or so BF, I might either just be pleased and start a new bulk, or I might get extreme with the diet and try to get lower. For now, I have a few pounds of fat I need to sizzle away...hehe

You welcome, young man.

Wish you the best in your cut.

In your CUT you will never get STUCK because you are diet NUT and will remove the GUT!

HEHHEHEHEHE, BUH, ha, ha,,,,,,HEE

ROCK ON!


Chillen

Hey Mmw, if I remember correctly, it seems like you just started your bulk? How long did you bulk? How were the results?

It wasn't a particularly long bulk, but I am pleased. It went for a total of 8 weeks, which isn't too bad. I had awesome results, more on certain lifts. Split squats and squats went up 50 pounds, I went from doing 35 lb weights on Renegade Rows to 60 lbers, all bench variations made slight improvements, DL got better, BORs went up...so yeah, only a couple lifts were stalled, some improved a nice amount, and some just went through the roof.

Anyways, went I started the bulk, I didn't know any better, and I just dove straight into the high cals rather than slowly increase, so I gained a lot in just the first 2 weeks. Every week after that went well, gaining about 1.5-2 pounds a week, which was fine with me. I guess I just looked in the mirror, and decided it was time to burn off the fat I had gained. I mean, I am up to 210 pounds now, which is more than I weighed at this time last year. Funny thing is though, last year at 208, I wore a size 38 pant, now I fit comfortably in my size 34...

How are you approaching this cut--overall? Diet, and weight training? What have you decided on your diet approach? (Deficits,etc). Are you changing your routine from when you were bulking? Different exercises, sets/reps?

Just curious on how the youngman is going about it. I need to get caught up on your journal, if its in there. I will take a look and see.



Best regards as always,



Chillen