Bro's, need advice on a cutting/lean mass-building diet

[whitey]

Hey, fellas, could use a critique on this diet. I'm attempting to do some cutting while gaining a little lean mass. I'll be doing a 3-day per week split routine, with 3 days of morning cardio.

I'm 6'0", 205, 26 yrs. old, and sorry to say I've let myself get close to 15%bf. About 6 months ago, I was in my best shape at 210 lbs. @ 10-12%. I hit a wall at that point, and no matter what I did, could not gain. I'm throwing around some ideas for a first cycle, but first want to get my diet in order, get to a lean 210.

Here's what I've got right now:

Lift Days

7:00 a.m.
Lean Protein from fat-free cottage cheese or egg whites, 1/2 cup (measured uncooked) oatmeal
[protein – 40g, carbs – 50g]

9:00 a.m.
Whey Protein; 2 tbsp flax or olive oil
[protein – 50g, fat – 30g]

12:00 p.m.
Beef jerky, nuts
[protein – 40g, fat – 20g]
** I am at school during this time and really have no access to decent food. It’s tough to bring & store food there.

3:00 p.m.
Chicken Breast, Veggies, 1/2 cup brown rice or pasta.
[protein – 40g, carbs – 70g]

Workout

5:30 p.m.
PWO Meal
Whey Protein, Dextrose
[protein – 50g, carbs – 100g]

7:30 p.m.
Steak, Pork, Salmon, or Chicken, Veggies, and a little cheese or some other fat I'm craving
[protein – 40g, fat – 20g]

Rough Totals: 260g protein [40%], 220g carbs [35%], and 70g fat [25%] -- 2550 Kcal.

________________________________

Cardio Days

Morning Run

7:00 a.m.
Lean Protein from fat-free cottage cheese or egg whites, 1/2 cup (measured uncooked) oatmeal
[protein – 40g, carbs – 30-40g]

9:00 a.m.
Whey Protein; 2 tbsp flax or olive oil
[protein – 50g, fat – 30g]

12:00 p.m.
Beef jerky, nuts
[protein – 40g, fat – 20g]

3:00 p.m.
Chicken Breast, Veggies, 1/2 cup brown rice or pasta.
[protein – 40g, carbs – 70g]

5:30 p.m.
Whey Protein, blended with 1/2 cup oatmeal
[protein – 50g, carbs – 30g]

7:30 p.m.
Steak, Pork, Salmon, or Chicken, Veggies w/cheese or some other fat I crave
[protein – 40g, fat – 20g]

Rough Totals: 260g protein [47%], 140g carbs [25%], and 70g fat [28%] -- 2230 Kcal.

_______________________

That's what I've got so far, guys. I know it needs some work, because that just doesn't seem like enough calories. I want to get lean, but I want to increase my muscle mass as well. I should mention, I believe my metabolism is slightly lower than average.

The timing of the pro/fat and pro/carb meals is another concern.

Also, do I have enough carbs in here?

Any feedback is welcome, guys - thanks!

[Beefy]

I'm not sure I'd cut it that close on carbs, bro. You may be different, but if I don't get about 200g or more a day I just don't feel right. I'm sort of doing the same thing you are right now, but the thing is it's impossible to truly gain mass while cutting calories. Without AAS, which I'm not using either, it's even harder. The real goal is to lose as much fat as possible while retaining all (or as close to all) of your muscle mass.

To prevent burn out and just feel better all around, I'd probably up your daily Kcal intake to average 2500 per day. To help turn on your body's fat burning, cut carbs down below 200g on non-training days only. Otherwise go for 200g/day of quality carbs from whole food sources like you listed (also look at sweet potatoes, whole wheat bread, and low-carb whole wheat pastas). I'd also include some fresh fruit in there everynow and then (pre or post workout is good). Fruit is good for fiber and fructose converts to glycogen better than any other sugar, and your glycogen will be low while cutting carbs (low glycogen=possible muscle loss). I wouldn't eat much carbs after 6 PM.

The only other thing I noticed is up your protein to at least 300g/day everyday. In the morning you can eat a few whole eggs thrown in there with your egg whites. Eat more protein at night, too. If you eat your last meal at 7:30, by 7 AM the next day your body will have resorted to eating your hard earned muscles. I like fat free cottage cheese at about 8pm (I go to bed around 9:30), then I wake up during the night to eat some more protein (either more cottage cheese or sometimes a shake or even tuna) then I go back to bed. I eat 2 eggs w/ 5 whites every morning with 1/2 cup of whole oats. Throw in some D-Bol and you've got the breakfast of champions!

One more thing, maybe throw in some fish oil capsules (3-10g per day); better than flax oil for omega-3's. Good luck man. Be strict, but be realistic, and no matter what be consistant and you'll reach your goals.

[Bob Smith]

Originally Posted by Beefy

Fruit is good for fiber and fructose converts to glycogen better than any other sugar,

The only thing fructose is good for is filling liver glycogen, not muscle glycogen. Its a crappy sugar all around and is not the best sugar at converting to glycogen that will be stored in the muscle, which I hope is the goal of anyone who works out.

Whitey, in all reality your diet looks pretty good if you are looking to maintain or lose a little fat, but unless you do some major tweaks I dont think you will achieve your goal of adding muscle and losing fat simultaneously.

[whitey]

Originally Posted by Bob Smith

The only thing fructose is good for is filling liver glycogen, not muscle glycogen. Its a crappy sugar all around and is not the best sugar at converting to glycogen that will be stored in the muscle, which I hope is the goal of anyone who works out.

Whitey, in all reality your diet looks pretty good if you are looking to maintain or lose a little fat, but unless you do some major tweaks I dont think you will achieve your goal of adding muscle and losing fat simultaneously.

Thanks for the feedback, bro. Exactly what I was looking for - to see if I'm on track or not. I really don't want to stay where I am - I have a good amount of fat to lose - I'm somewhere around 14-15%bf right now @ 205. I need to cut up and gain lean mass. I know the common wisdom is the 2 can't be done simultaneously, but my research has convinced me otherwise.

So, I guess I have 2 questions:
1. If it is possible to cut and gain at the same time, what do I change on this diet to do that?
2. If it's too difficult, would it be better for me to cut first and bulk later, or go a lean mass diet now?

Thanks, bros.

[Bob Smith]

The two can be done simultaneously, but 1) the programs are usually very complicated, and 2) the results arent as expedient as if you cut or bulk on their own.

There is one program I can think of off-hand that people have been reporting pretty good results with in terms of fat loss and simultaneous muscle gain. It is a modified version of Lyle McDonald's "The Ultimate Diet 2.0." He has a mass variant in his book.

What is your goal weight and bodyfat %?

[Beefy]

Originally Posted by Bob Smith

The two can be done simultaneously, but 1) the programs are usually very complicated, and 2) the results arent as expedient as if you cut or bulk on their own.

That's kind of hard for me to believe. I'm not as informed on this as you are, but how can you build mass while maintaining a calorie deficit?

I was also under the impression that once your muscles use up all of their glycogen, and the liver then emptied its glycogen stores (within 3 days), that it became possible for muscle tissue break down for basic metabolic function (assuming that you were maintaining a calorie deficit). That's why I've always based my diets on trying to keep carbs as low as possible without burining out, so to speak, while including fresh fruit to help keep glycogen up.

Even if I'm wrong about the whole glycogen thing, I'd still eat fruit. Everybody knows an apple a day keeps the doctor away.

[Bob Smith]

Originally Posted by Beefy

That's kind of hard for me to believe. I'm not as informed on this as you are, but how can you build mass while maintaining a calorie deficit?

Part of it is your overall weekly schedule and plan.

I was also under the impression that once your muscles use up all of their glycogen, and the liver then emptied its glycogen stores (within 3 days),

Glycogen depletion would occur in the liver first, then the muscle. And that can be accomplished in less than 3 days for sure. Id have to look up the exact number, but the human liver is only capable of storing about 500 calories worth of glycogen, give or take 100 calories.

Even if I'm wrong about the whole glycogen thing, I'd still eat fruit. Everybody knows an apple a day keeps the doctor away.

Fruit is a good thing, though I wouldnt eat it while dieting.

[Beefy]

Thanks, Bob. Didn't mean to highjack this thread, but at least it was informative.

[bg65]

Bob- you mentioned that fructose isn't good for replenishing muscle glycogen(which makes sense since it must be converted to glucose before it can be stored in glycogen)...I always just figured that glucose was the best, since glycogen is composed of glucose, is this correct?

sorry to hijack the thread

[Bob Smith]

Nearly all sugar broken down into its simplest form is glucose. Glucose in the stored in muscle (or liver) is glycogen. Fructose preferentially refills liver glycogen and really doesnt do much of anything to muscle glycogen stores.

[BamBam]

Originally Posted by whitey

Hey, fellas, could use a critique on this diet. I'm attempting to do some cutting while gaining a little lean mass. I'll be doing a 3-day per week split routine, with 3 days of morning cardio.

I'm 6'0", 205, 26 yrs. old, and sorry to say I've let myself get close to 15%bf. About 6 months ago, I was in my best shape at 210 lbs. @ 10-12%. I hit a wall at that point, and no matter what I did, could not gain. I'm throwing around some ideas for a first cycle, but first want to get my diet in order, get to a lean 210.

I want to get lean, but I want to increase my muscle mass as well. I should mention, I believe my metabolism is slightly lower than average.

The timing of the pro/fat and pro/carb meals is another concern.

Also, do I have enough carbs in here?

Any feedback is welcome, guys - thanks!

Whitey
as mentioned your goal is definately a careful balance of timing with diet and exercise. while wanting to cut BF% you'll need to increase your calories burned without damanging the lean muscle mass your attempting to gain.
i would recommend moderate intensity CV workouts for LONG periods (45min-1hr minimal). on alternating days lift heavy and hard (either 5x5 or BSF Programs).
keep the fruits and starches to near nill, or out all together. meat and vegs are your friend. carefully choose your proteins...not to take in wasted calories and fats/oils.
i would recommend that you stay off the scale for a few weeks while you make some progress on this venture. focus on what you see in the mirror and how you feel moving the weights, letting that be your guide. you will need time for the calories/BF to be burned off WITHOUT sacrificing lean muscle mass.
best of luck