Critique my cutting

Alright, so here's the thing, I'm on no strict routine, I just do different movements on different days and try to get in everything at least once per week.

But cutting isn't about the routine, it's about the diet. So here it is, I've switched to a conventional three meals per day plan, with a "snack" of a protein shake in between meals. Here it is.

Breakfast- Four Eggs, toasted whole wheat with peanut butter, multi-vitamin
Snack- 1 scoop of whey
Lunch- Grilled Chicken, brown rice
Snack- 1 scoop of whey protein
Dinner- grilled chicken or tuna, carrots with peanut butter
Pre-bed- 2 scoops of muscle milk

I've changed instead of doing 3 sets of flat bench presses- 1 set of flat, 1 set of incline and 1 set of decline. My decline and incline strength are about the same, used with the same weight and incline feels a little bit easier, my lower chest is extremely flabby and feels very weak and with a 175 lb decline bench max I can see why. I'm going no less on 8 reps (for most lifts) with an exception of probably bent over rows and overhead presses.

Critique the diet...

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Dang dude, I never saw this thread. That looks like a solid diet there. I justh ope it keeps you full.

Wtf you cutting for anyway though? I saw your myspace. You're pretty hoss.

Its not bad.

I have always been a fan of leaving shakes out as much as possible, to get it from real food. May I ask why your doing 3 meals? and why you need 3 shakes?

The foods look like an excellent choice. all though I am a little worried about your carb intake, I would add in some fibrous carbs (veggies) to your lunch meal. As you have carrots down for dinner.

And your decline bench is 175? whats your max bench?

Decline should always be higher, its just a shorter ROM bench.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

I get scared when I cut and inhale shakes because I just have to make sure I get more than enough protein. He probably has a similar mentality.

Oh, MVP your lower and upper and middle chest is all just one muscle.

I think the protein thing is just a marketing ploy to get people to buy their damn shakes. I have nothing against shakes, I drink 1-2 but I really dont think more then 2 is necessary...all though I do see your point while cutting, if he is smart about his food and taking in enough meat/high protein foods, the need for the shakes dwindle.

1 normal chicken breast is about 25g of protein. eat 2-4 of those alone a day thats 50-100g protein right there. 

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

I agree with you on the marketing thing.

But staying on topic, if he does eat a variety of meat and vegetables he should be good.

Wow guys, I forgot all about this thread!

My decline max is 175 on a good day.. my flat is floating around 270, my last 1RM was 265.

The protein shakes give me calories and I've found to be ok for cutting, I stole the diet from Ryan Reynolds, who is 3% bodyfat.

I'm cutting because I'm 27% bodyfat.. LOL.. I mean I don't feel like I look it.. but it's what the clippers read. www.myspace.com/superwill2007 << there's a recent pic of me

I feel a completely different contraction when I do incline and decline presses.. I feel a completely different contraction from flat benches, my upper chest is very flat and soft, lower chest is soft and my middle chest is fairly developed.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

My chicken isn't in breasts, it's like strips.. it's boneless and skinless.. it just says 4oz is like 30g of protein with 0fat and low carb.. I've included the veggies with the lunch meal, but I've traded the dinner meal to this...

Tuna or Chicken with peanut butter on whole wheat.

The protein shakes will drop when I start bulking again.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Try not too get too many carbs late in the day. You will want to taper off to just green vegetables by the final meals.

You don't look 27% body fat. Your lower chest is soft because we share the condition pubertal gynecomastia. Push through the soft and it should be as solid as every thing else. I'm getting mine removed in a few years, **** is annoying.

Dude you have that too? I have and f**ing HATE it!

I had a PM to nm0ney a while back about it.. he said he thought he had it but once he leaned down it went away.

I don't feel like I look 27% bodyfat either.. I might even be reading the clippers wrong.. I don't know how much you're suppose to pinch, I grab as much fat as I can and pull it as far as I can to make sure I'm not cheating myself.

I'm definitely getting it removed.

And yeah, no carbs past 8pm for me.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

I wouldnt say its gone away completely, but its at a point now to where I can live with it until I cut body fat again. It did go down once I cut down to a lower BF.

Thing is im positive its just fat, Gyno is hard if you can push and its soft (fatty) then dropping the bodyfat should do the trick, unfortunately you may have to go into the single digits to get it to comletely go away.

I thought your only suppose to bring your fingers about 1 inch apart and pinch, not grab as much as you can...your far from 27%. Maybe pushing 20, but I would say 18-19%

Your cutting, you'll start noticing what im talking about in a month or so.

MVP


Dude you have that too? I have and f**ing HATE it!

I had a PM to nm0ney a while back about it.. he said he thought he had it but once he leaned down it went away.

I don't feel like I look 27% bodyfat either.. I might even be reading the clippers wrong.. I don't know how much you're suppose to pinch, I grab as much fat as I can and pull it as far as I can to make sure I'm not cheating myself.

I'm definitely getting it removed.

And yeah, no carbs past 8pm for me.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Thanks nm0ney..

Ah, I need a video demonstration.. I can't seem to find much detail. On bodybuilding.com, it showed this guy measuring his arm, rips and other areas and then averaging them or something.

Where do you pinch at? between your obliques and abs? Or under your abs? How far do you go down to your waste?

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Ah, I was reading it wrong!

I wasn't averaging it with the chart.. I was reading straight from MM... I'm 22% bodyfat.

My goal is 10%.. I'm 190 lbs.

190 - 12% = 167 pounds.. so that's what I'd have to do in order to be 10% bodyfat?

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

given your body structure right now, yes.

I had calipers awhile back and it had me pinch in 3 places, right side of the body. Upper chest near your arm pit, to the side of the belly button and middle of your thigh.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

What do you do when you get the MM of each of those three spots? Average them?

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Well I had electronic calipers... so it did all the math for me :D

It explained it in the book i got with it...but lord knows I dont remember all that.

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

I reviewed a site on YouTube.. I'm at 22% bodyfat at reading that.. I was pulling all of the fat from my lower abdomen and reading the MM as bodyfat calculation. << me.

At 160 lbs I'll be below 10% bodyfat according to that.. that's the goal for now.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant