Skips Cutting Phase

Im making this thread to help me keep track of how im going and mostly for advise. so if you have any comments please post.
Ive just come off a 2 year bulking stage and now decided to start cutting.
My current stats are;

Date 13th Augest
Weight: 90kg(198lb)
Body Fat % Im guessing about 16% because i was 12.5% at 80kgs
Height 6’0
Biceps 35.5cm (14inch) (right unflexed)
Forearm 33cm (13inch) (right unflexed)
Thighs 23inch
Calves 15inch
Stomach 87cm (34inch)
Neck 15.5 inch


My diet at the moment:

Breakfast(7am)
Wheatbixs (4) 40.2c, 7.4p, 1f, 200 cal
Low fat milk(250ml) 13.3c, 12.8p, 3.5f, 135 cal

Morning Tea(10:30am)
Protein shake (76g) 40c, 32.5p, 3.5f, 325 cal

Lunch(12:30pm)
Wholemeal bread (4) 46c, 11p, 4.2f, 280 cal
Turkey (200g) 30p, 4f, 240cal

Afternoon Tea(3pm)
Protein shake (76g) 40c, 32.5p, 3.5f, 325 cal

Before Training(5pm)
Lean Chicken Breast (100g) 21.8p, 3.2f, 165cal
Brown Rice (100g) 71.2c, 7.3c, 2.8f, 349cal

After Training(7:15)
Quick release protein shake(28g) 1.3c, 24p, .8f, 100cal
Banana 85cal

Tea(7:30)
Lean Chicken Breast (200g) 43p, 6.4f, 330cal
Brown Rice (100g) 71.2c, 7.3c, 2.8f, 349cal

Totals:
Calories: 2908
Carbs: 340g
Protein: 231.2g
Fat: 35.9g



Training:
Monday: Chest and Biceps
Tuesday: Quads and calves
Wednesday: Rest or cardio
Thursday: Back and Tris
Friday: Forearms, Abbs, hamstrings
Saturday: Sholders and Lats
Sunday: Rest or cardio



I apperacate any feed back thanks.

Taken April 2008

you eat zero vegetables?

Yeah im not a big vegetable eater, i do have alittle carrot and lettus with tea but not enough to mention.

wow.  nice job on the bulk.

your diet looks a LOT like mine for cutting at the moment..  except i eat vegetables haha.

you want advise on cutting?  grab some ON BCAA powder, and start taking it before and after an intense cardio session

HIIT and windsprints are a GREAT way to lose body fat.  both of those jack your heartrate up and you really get your money's worth for these exercises.

doing 20 minutes of HIIT will do MUCH more for you versus someone who jogs for an hour.   the whole point is to make the heart-rate go up and down.  the constant change.

goodluck

My name is FOX.... and I approve this message.

try more odd sounding ****.  i eat a lot of "cawslaw mix" in sandwiches and stuff...or just on its own, its just like shreaded cabage carrot corn celary onion and a bunch of crap mixed all together without any mayo or anything. mix it up. i garentuee if you try hard enough you will find plenty of stuff you love

Thanks for the suggestions,  at the moment i take purple wraath(EAA) during weight training and cardio.
"try more odd sounding ****." not sure what u ment there, but thanks ill buy some cawslaw mixs tonight see how they go.

August 16th.
Ive made a few changes to my diet, mainly to lower the protein and increase the good fats.

Breakfast(7am)
Wheatbixs (4) 40.2c, 7.4p, 1f, 200 cal
Low fat milk(250ml) 13.3c, 12.8p, 3.5f, 136 cal
Omega 3 Fish Oil 1000mg (4 tablets) 4f, 36cal

Morning Tea(10:30am)
Protein shake (76g) 40c, 32.5p, 3.5f, 325 cal
Blanched Armonds (15g) .66c, 3p, 7.5f, 90.71 cal

Lunch(12:30pm)
Wholemeal bread (4) 46c, 11p, 4.2f, 280 cal
Turkey (100g) 3.3c, 18.8p, 1.3f, 101cal
Blanched Armonds (25g) 1.1c, 5p, 12.5f, 151 cal

Afternoon Tea(3pm)
Protein shake (76g) 40c, 32.5p, 3.5f, 325 cal
Armonds (15g) .66c, 3p, 7.5f, 90.71 cal

Before Training(5pm)
Lean Chicken Breast (100g) 21.8p, 3.2f, 165cal
Brown Rice (100g) 71.2c, 7.3c, 2.8f, 349cal

After Training(7:15)
Quick release protein shake (28g) 1.3c, 24p, .8f, 100cal
Banana Large (avg 180g) 39c, 2p, .5f, 165 cal

Tea(7:30)
Lean Chicken Breast (80g) 17.44p, 2.54f, 132cal
Brown Rice (70g) 49.84c, 5.11c, 1.96f, 244cal

Totals:
Calories: 2892.3
Carbs: 346.56g (56.7%)
Protein: 203.65g (33.3%)
Fat: 60.32g (10%)

Im still 100cal short of 3,000 so ill try get that in forms of fats.

Go back and look at the 3 components I list that should be in EVERY meal except pre/post workout nutrition.

You need more than calories and nutrients.  i.e. Fiber and alkalyn forming foods.

Add a vegetable (or fruit) to every meal.  It is essential.  Go for what you like...peppers, celery sticks, cabbage salad, lettuce salads...not tomato, pea or corn.

Watch the milk intake and bread as these are not optimal for cutting.

Fruit is not optimal for cutting for many people so watch that.

While whole foods are better for cutting than liquid meals overall, do what you can.

The meal timing is close - 2 hours....that may not be so good for cutting. 

Fats are very low %

As you cut you want to consider modulating your P/C/F ratios.  Trouble is, you are starting with very little room to wiggle.

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Ok thanks Dan, Ive added a few veggies and spread out the meals as much as i can, the first 4 meals have to be eating at that time because of work.

Breakfast (7am)
Wheatbixs (4) 40.2c, 7.4p, 1f, 200 cal
Low fat milk(250ml) 13.3c, 12.8p, 3.5f, 136 cal
Omega 3 Fish Oil 1000mg (4 tablets) 4f, 36cal

Morning Tea (10:30am)
Protein shake (76g) 40c, 32.5p, 3.5f, 325 cal
Blanched Almonds (15g) .66c, 3p, 7.5f, 90.71 cal
Celery sticks

Lunch (12:30pm)
Whole meal bread (4) 46c, 11p, 4.2f, 280 cal
Turkey (100g) 3.3c, 18.8p, 1.3f, 101cal
Lettuce
Blanched Almonds (25g) 1.1c, 5p, 12.5f, 151 cal


Afternoon Tea (3pm)
Protein shake (76g) 40c, 32.5p, 3.5f, 325 cal
Almonds (15g) .66c, 3p, 7.5f, 90.71 cal
Celery sticks


Pre Workout (5pm)
15g EAA
 
Post workout (6 - 6:30)
Quick release protein shake (28g) 1.3c, 24p, .8f, 100cal
Flaxseed Oil Tablets (4) 4f, 36cal
Banana Large (avg 180g) 39c, 2p, .5f, 165 cal  
Lean Chicken Breast (100g) 21.8p, 3.2f, 165cal
Brown Rice (70g) 49.84c, 5.11c, 1.96f, 244cal
Green Beans (60g)
 
Tea (9 - 9:30)
Lean Chicken Breast (80g) 17.44p, 2.54f, 132cal
Brown Rice (70g) 49.84c, 5.11c, 1.96f, 244cal
Baby Carrots (60g)

Post workout (6)
Quick release protein shake (28g) 1.3c, 24p, .8f, 100cal
Banana Large (avg 180g) 39c, 2p, .5f, 165 cal  

MEal 6:45
Flaxseed Oil Tablets (4) 4f, 36cal
Lean Chicken Breast (100g) 21.8p, 3.2f, 165cal
Brown Rice (70g) 49.84c, 5.11c, 1.96f, 244cal
Green Beans (60g)

Perhaps break this up, you want the fast releasing nutrients to be consumed alone post workout.

My other comments stand.

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wow your forearms are HUGE compared to your arms only 1 inch difference =D good size though.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

Well its almost been 2 months and ive lost 10kgs(22lb). Ive noticed a huge change in the waste and stomach area im guess im about 11% bf now. Havnt noticed much shrinkage in my arms/shoulders but i have gotten weaker in the biceps and chest(shoulders seem to be holding up). The next month im going to continue with the diet but increase the cardio. Im really want to get back into bulking, ive learnt alot over the past 2 months and i think it will help me greatly with my bulking stage.

currently eating:
2592cal – training day
2327cal – non training day

oh and im still not eating veggies :P