critique plz

hi guys i was wondering if you guys can critique real quick i am 6'3 and weight 280 pounds and can u guess my body fat percent i will be cutting soon thanks
 
http://i703.photobucket.com/albums/ww32/pedro_101/P1000620jpg.jpg
http://i703.photobucket.com/albums/ww32/pedro_101/P1000623jpg.jpg
http://i703.photobucket.com/albums/ww32/pedro_101/P1000625jpg.jpg
http://i703.photobucket.com/albums/ww32/pedro_101/P1000626jpg.jpg
http://i703.photobucket.com/albums/ww32/pedro_101/P1000617jpg.jpg

i think were talking 30-35% bodyfat there, mate.

Bench Press Max - 170kg @ 100kg
Squat Max - 220kg @100kg
Deadlift Max - 275kg @100kg

Weight - 90kg

What is your cut diet/routine look like? I've got a good routine and diet if you're interested. I went from 280 to 225 on it a couple of years back.

No food tastes as good as looking good Feels.
"Body Becomes Its Function"

for my routine im doing the advance mass building program by jeff anderson im also trying some of his fourmulas ive added in  my diet anyways i am interested in that diet and routine man because im serios about cutting  one quick note i have a high fat diet because i think it helps a lot with the test increase
Breakfast:
1cup of oatmeal
1scoop of protein
Fiber
Multi-vitamin
1 tbsp canola oil
Acetyl-L-Carnitine: 1g                                                                                                                  
Formula 1 (Once/Day):
• Green Tea Extract: 300 mg EGCG  • Caffeine Anhydrous: 200 mg
 
Snack 1:pre-workout
1 scoop protein shake
Fiber
Acetyl-L-Carnitine: 1g
Tribulus Terrestris: 2g
Tongkat Ali: 400mg
Zinc: 25mg
4 amino tablets
Post-workout
2 scoops of protein powder
 
Lunch:
2 tbsp olive oil                                                                                                                           
I chicken breast
2 cups of Broccoli
I cup of pasta
2 scoops of Fiber
Cup of green tea
Formula 2 (3 Times/Day):
• Carnitine: 1 g
• Fish Oil/Omega 3
• (Containing 180mg EPA/120mg DHA): 3 g
• Organic Flax Oil: 1 tsp
 
Snack 2:
1 scoop of protein
2 scoops of Fiber  
Tribulus Terrestris: 2g
  Formula 3 (3 Times/Day):
• Carnitine: 1 g
• Fish Oil/Omega 3
• (Containing 180mg EPA/120mg DHA): 3 g
• Organic Flax Oil: 1 tsp
 
Dinner:
2 eggs
1 can of tuna
2 tbsp canola oil
Acetyl-L-Carnitine: 1g
Formula 1 (3Times/Day):
• Carnitine: 1 g
• Fish Oil/Omega 3
• (Containing 180mg EPA/120mg DHA): 3 g
• Organic Flax Oil: 1 tsp
 
 
GH formula
Arginine-5g
Gamma Aminobutyric Acid: 5g
Zinc: 25 mg
Melatonin: 3g
BCAA Powder: 10 g                  
 
 

Hmm. you use ALOT of supps. I would just stick to saving your cash for actuall food. Since i stopped using all the supps i used to my results are the same as if i were on them. This is just my opinion but, i believe the only weight change you will notice with most, notice i said most, supps is your wallet growing lighter.

No food tastes as good as looking good Feels.
"Body Becomes Its Function"

be careful with all of that Zinc... supplementing with Zinc decreases your absorption of copper... which you need, but copper is is tricky to supplement because it is a metal, and you only need a little (like 3 grams)... but when you take zinc, you need just a hair more...I forget what the top line is on Zinc, but you really don't need more than 50 grams total, I know there is zinc in your multi as well. I also... am pretty sure you need B-6 to couple with zinc for it to absorb properly (I could be wrong about that, it might be magnessium I am thinking of...that needs B-6).

I would go with M0n3yman's answer personally.

Glad to see you have stuck with training.

Agreed with the less supplements. Keep taking oils high in omega 3 fats though. Otherwise i'd guess around 30%, give or take a few.

"Lifting is not a comfortable activity, so get out the
**** out of your comfort zone and lift some heavy ass weights!" - Alex Cassidy

I agree with her,  high zinc lowers copper absorption.  You need copper as a cofactor to assist in hemoglobin synthesis in red blood cells.  Deficiency in cooper as well as iron can lead to anemia. 

Hm.. High fatty diet? That is questionable. The Olive Oil can be taken out.. and you really shouldn't be eating pasta on a cutting regime. But if you are seeing results with what you are doing.. then keep it up! You are going to look like a monster if you keep your muscle mass and lose 50-60 pounds, bro.

no some fat is required for the body...
even during cut....
its a misconception that u have to cut out the fats completely to stay lean...

grover_7up


no some fat is required for the body...
even during cut....
its a misconception that u have to cut out the fats completely to stay lean...

I am sorry, did I say "cut out all the fat from your diet?" I am pretty sure I said

Moodster
Hm.. High fatty diet? That is questionable

.. But heck.. I am probably wrong right?

Yea .. thinking about it now you are correct.

Pedro, load up on all the fat you can get your hands on. Saturated fats, trans fats.. its all good amigo! Damn after you are done eating cakes and all the greasy mixtures you are going to be soo cut!

I can't wait to see the progress picture after you are done !!

Moodster

grover_7up


no some fat is required for the body...
even during cut....
its a misconception that u have to cut out the fats completely to stay lean...

I am sorry, did I say "cut out all the fat from your diet?" I am pretty sure I said

Moodster
Hm.. High fatty diet? That is questionable

.. But heck.. I am probably wrong right?

Yea .. thinking about it now you are correct.

Pedro, load up on all the fat you can get your hands on. Saturated fats, trans fats.. its all good amigo! Damn after you are done eating cakes and all the greasy mixtures you are going to be soo cut!

I can't wait to see the progress picture after you are done !!

Was that really necessary lol?

yes.

Moodster you can actually get completely cut up from a high fat diet. its called ketosis. ever heard of it?

the whole assumption that high fat diets are bad for u is a major misconception. this information that fats are bad all dates back to a hypothesis from the 1950's. a CKD diet is going to raise ur HDL cholesterol levels and lower ur LDL cholesterol levels. its also going to make ur triglyceride levels drop which is going to reduce ur risk of heart disease!

ur also going to increase test levels, GH levels, and an increase in IGF-1 which is an insulin like growth factor.

this diet will cause lipolysis to go up and lipogenesis to go down. so in lamens terms ur going to get SHREDDED!!!

im learning about this stuff in school and applying it and im now 215 at around 8% BF. trust me CKD is what u need to be doing

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

Daniel265


Moodster you can actually get completely cut up from a high fat diet. its called ketosis. ever heard of it?

the whole assumption that high fat diets are bad for u is a major misconception. this information that fats are bad all dates back to a hypothesis from the 1950's. a CKD diet is going to raise ur HDL cholesterol levels and lower ur LDL cholesterol levels. its also going to make ur triglyceride levels drop which is going to reduce ur risk of heart disease!

ur also going to increase test levels, GH levels, and an increase in IGF-1 which is an insulin like growth factor.

this diet will cause lipolysis to go up and lipogenesis to go down. so in lamens terms ur going to get SHREDDED!!!

im learning about this stuff in school and applying it and im now 215 at around 8% BF. trust me CKD is what u need to be doing

LOL you are honestly going to  tell everyone that eating alot of fat is going to help you lose fat? And as for " ketosis " I am pretty sure that's a disease.. you do realize that fat contains twice as much energy (kilojoules) than either protein or carbohydrates. So of all the food types you are ingesting.. it is twice as hard to burn off. You need fat for brain development, joints and other issues but not too much.

 But enjoy the clogged vessels amigo! I am going to assume you are trolling.

http://www.discussbodyb...-be-on-keto-m461302.aspx

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

MVP


http://www.discussbodyb...-be-on-keto-m461302.aspx

Second that, check Rollingstone. He is on a high fat/ protein diet

dot dot dot ? Well that flew over your head ..

It's mainly whole grain complex carbs that should be avoided when cutting fat, fats and veggies (which is a type of complex carbs) as well as protein are fine.

There's more than one way to cut though.

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

moodster ur being ignorant. if u want to grow and take ur physique to the next level u have to learn to listen to those who know more then u!!!!

ur acting as if u know everything and u dont. and neither do i. that is why i enjoy the forums u pick up a lot of useful information.

but trying to say that u cant get leaner on a high fat diet is actually comical! in my opinion its the best way to do so

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

right mr.moody. you need to research a bit before throwing out your opinions, otherwise you are gonna be snowballed easy. everyone gets pawned one day or the other in forums, and that eventually adds up to forum posting experience. anyways, keto diets work.
however, i would like pedro on a paleo.  

Anbe Sivam. Period.

hell! after spending 2 hrs researching the paleo diet, i would recommend it to everyone.

Anbe Sivam. Period.

Hahahaha

Oh I needed that laugh, I am not sure if you guys are joking right now I think you are.. but if not. I was using sarcasm in my post hence the "I will assume you are trolling" which I thought was a give away but I guess it wasn't.

Alright guys lets not attack anyone... Moodster was only trying to help.

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

hehe :)

Anbe Sivam. Period.

To the OP - have a look at that thread I posted..

Fats are quickly absorbed and make good energy - just make sure it's healthy fats and not McDonald's and KFC. Complex carbohydrates takes longer to convert into glucose/glycogen than simple carbohydrates so we avoid certain sources of complex carbs like pastas, brown rice and basically the whole grain and rely more on veggies which you can very little energy from; but it can benefit you in making you feel less hungry all the time.

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

I was going to say good diet, but I looked at it a little longer..
 
 
Well you got the principles of the diet..  Cut out some of the supplements.  You can leave the DHEA Oils caffine.
 
 
Do not stay on the ketosis diet the whole cut.  Normally most people only use it for the last 4 - 6 weeks i believe..  It's rough on your liver from what I hear.
 
Add in a little more whole foods.  Replace some of those protein shakes with actual chicken breasts. 
 
I see you did add in some  carbs with the pasta so atleast you haven't totally been depleting your self . 
 
 
What does your cardio look like?

Keto will definitely mess with you, but if you can do it for 6 weeks it will rip you up. With me, it's a love hate relationship. I am about to start CKD until mid July.

Pedro, if I were you I would eat about 200g protein per day. That would be 800 calories. I am guessing you need around 2500 or so to cut? In that case eat about 180g fat, and let the last few calories be from hidden carbs. In each meal eat protein, fat, and green vegetables. Make sure you take a multivitamin.

Monday through Friday follow this routine here. Your Friday workout, assuming you lift on Friday, make sure you completely absolutely work as hard as possible to deplete glycogen completely.

After your workout start a 36 hour carb up. Try to keep fat as low as possible and eat an ASS TON of carbs. Make sure 80% of them are clean though. Sunday morning jump right back into low carb and high fat. Continue this pattern for a while (8-12 weeks) and add in some good morning low intensity and post workout HIIT cardio and you will be shredded for summer.

Also, ketosticks are a good investment, BUT they don't work for everyone. They worked for me, but that may not be the case for everyone else. Any pharmacy should have them in the diabetic area.

As far as a critique, you have a very large well built base. If you had sub 8% body fat you would look fricken ridiculous. Hang in there.