What does your nutrition look like for cutting/recomping?

[jay o.]

First off, what are your stats?
Secondly, are you talking about cutting or recomping and what do your macros and calories look like when your trying to cut or recomp?
Oh and thirdly, how much cardio do you do when trying to achieve either?
I'm interested to see what works from person to person..

 

[BigMatt]

1G per pound of bodyweight of Protein.

0.45G per pound of bodyweight of Fat.

Fill the rest with Carbs.

 

[Gunsmith]

6'2" , 262lbs this am , bout 8% BF
4 NO CARB DAYS
am training , 20g BCAAs , 5g glutamine , 5g creatine
Meal 1: 2 cups eggs whites , 3 whole eggs
Meal 2: 10oz chicken or tilapia , 2 cups greens , 10g coconut oil
Meal 3: 60g eggwhite protein , 3/4 oz walnuts
Meal 4: 10oz chicken or tilapia , cups green , 3oz avacado
train , 20g BCAAs , 5g glutamine , 5g creatine
Meal 5: 1 cup eggwhites , 6oz 93% lean beef , 3 cups spinach
Meal 6: 60g casine protein , 1 ounce walnuts

1 CARB DAY
am training , 20g BCAAs , 5g glutamine , 5g creatinein ,gatorade 25g carbs
Meal 1:2 cups egg whites , 1 cup oatmeal
Meal 2:8oz chicken or tilapia , 10oz sweet potatoes
Meal 3:8oz chicken or tilapia , 8 oz pineapple , cup of greens
Meal 4:60g eggwhite protein , 1/2 cup oats
train , 20g BCAAs , 5g glutamine , 5g creatine , in gatorade 25g carbs
Meal 5:6oz 93% lean beef , 5oz sweet potatoes , 2 cups greens
Meal 6: 60g casine protein

Im 6 weeks out and a bit behind so im probably gonna streatch my carbs days out to 1 every 7 days for the next 4 weeks

 

[NZRABBIT]

A simple calorie reduction always works for me but I haven't competed as yet.

Nothing drains me like cardio does and makes me looks like shit. Zero cardio for the rest of life for me.

 

[alan7890]

dont compete, dont cut or bulk, eat as much protein as possible, use supplements in really small doses (tiny doses), have a friend name TP, and that makes for a happy life for me, anything after that is a bonus

 

[ajdonutz]

First off, what are your stats?
Secondly, are you talking about cutting or recomping and what do your macros and calories look like when your trying to cut or recomp?
Oh and thirdly, how much cardio do you do when trying to achieve either?
I'm interested to see what works from person to person..

5ft 10 or 11.. haven't checked in a while to be exact.. 202 lbs right now, probably 12ish bf %, currently bulking. I recently did a 3 week cut after a 12 week bulk, end of bulk was 212 with bloat/water weight. First week of cut dropped to 197 lbs, the next 2 weeks ended at 195 but much, much leaner.. probably went from close to 20% down to around 10-11% in those 3 weeks.. diet was about 2100 calories, protein was between 220-250, fat and carbs weren't monitored but kept moderate, it was probably close to 40/40/20 pro/Carb/fat. Tried low card at 50g/ day for 3 days and bloated TERRIBLY for some reason... protein was over 320 and carbs were 50 and fats filled the rest to make about 2050 Cals... switched back to the original after the 3 days and bloating bad and dropped all thd water weight when i added carbs back in... odd. anyways lost all that bf %, only down 15lbs including bloat drop, lost no strength/size.. did one cardio session the whole time consisting of 15 minutes hopping from treadmill to elliptical to stationary bike, and then 10min abs... oh and did a 20 minute walk once also.. other than that zero cardio at all.. diet is much much more important.

 

[thejefe]

6'2" , 262lbs this am , bout 8% BF
4 NO CARB DAYS
am training , 20g BCAAs , 5g glutamine , 5g creatine
Meal 1: 2 cups eggs whites , 3 whole eggs
Meal 2: 10oz chicken or tilapia , 2 cups greens , 10g coconut oil
Meal 3: 60g eggwhite protein , 3/4 oz walnuts
Meal 4: 10oz chicken or tilapia , cups green , 3oz avacado
train , 20g BCAAs , 5g glutamine , 5g creatine
Meal 5: 1 cup eggwhites , 6oz 93% lean beef , 3 cups spinach
Meal 6: 60g casine protein , 1 ounce walnuts

1 CARB DAY
am training , 20g BCAAs , 5g glutamine , 5g creatinein ,gatorade 25g carbs
Meal 1:2 cups egg whites , 1 cup oatmeal
Meal 2:8oz chicken or tilapia , 10oz sweet potatoes
Meal 3:8oz chicken or tilapia , 8 oz pineapple , cup of greens
Meal 4:60g eggwhite protein , 1/2 cup oats
train , 20g BCAAs , 5g glutamine , 5g creatine , in gatorade 25g carbs
Meal 5:6oz 93% lean beef , 5oz sweet potatoes , 2 cups greens
Meal 6: 60g casine protein

Im 6 weeks out and a bit behind so im probably gonna streatch my carbs days out to 1 every 7 days for the next 4 weeks

i really like this diet will be doin this soon

 

[kscowboy]

Currently this is what i am following for my recomp.....:headbang::headband:

Mountain Dog Diet - John Meadows

 

[richiec]

A simple calorie reduction always works for me but I haven't competed as yet.

Nothing drains me like cardio does and makes me looks like shit. Zero cardio for the rest of life for me.

cariod is good for the heart man

 

[johnjuanb1]

6'0" 250Lbs

DIET TO LEAN OUT:

MEAL #1, 3, 5: 7 raw fertile egg yolks, 7 cooked egg whites.

MEAL #2, 4, 6 , 7: 2 scoops whey, 2 scoops quick oats.

* meals are consumed every 3 hours.

ADDITIONAL SUPPLEMENTS:

red yeast rice
CoQ10
Milk thistle
Liv.52
Cranberry extract
Fish oil
Glucosamine/chondroitin/msm
Grape seed extract
Vitamin C slow release
Multi-vitamin/mineral

* no cardio at present time. Fat is dropping fast without it. Need to start doing it for my heart.

 

[Flex2019]

Not quite an all-out prep diet for me but pretty close. I've dropped 30lbs in the last 8 weeks or so and maintained every bit of my strength.

Training days:

Meal 1: 8 Egg whites, 4 whole eggs, 1 cup oatmeal.
Intra-workout: bcaas, 25g waxy maize, 10g creatine, 10g glutamine.
Meal 2: 2 Scoops whey protein, 1.5oz nuts.
Meal 3: 5oz Beef, 5oz turkey breast, 1 cup brown rice.
Meal 4: 2 Scoops whey protein, 1.5oz nuts.
Meal 5: 5oz Beef, 5oz turkey breast, 1 cup brown rice.
Meal 6: 12 Egg whites cooked in 1 TBSP olive oil.

Daily totals: 357g protein, 209g carbs, 141g fat. Total calories: 3353


Non-Training Days:

Meal 1: 8 Egg whites, 4 whole eggs, 1 cup oatmeal.
Meal 2: 2 Scoops whey protein, 1.5oz nuts.
Meal 3: 5oz Beef, 5oz turkey, 1 cup brown rice.
Meal 4: 2 Scoops whey protein, 1.5oz nuts.
Meal 5: 5oz Beef, 5oz turkey, 2 cups veggies.
Meal 6: 12 Egg whites cooked in 1 TBSP olive oil.

Daily totals: 355g protein, 134g carbs, 115g fat. Total calories: 2991

Cardio is 6x per week, 30-35 minutes per session, low/moderate intensity.

 

[Gunsmith]

6'0" 250Lbs

DIET TO LEAN OUT:

MEAL #1, 3, 5: 7 raw fertile egg yolks, 7 cooked egg whites.

MEAL #2, 4, 6 , 7: 2 scoops whey, 2 scoops quick oats.

* meals are consumed every 3 hours.

* no cardio at present time. Fat is dropping fast without it. Need to start doing it for my heart.

what size scoops are you using for your quick oats? i use a normal scoop from a protein jug and 2 scoops makes just over 1/2 cup of oats (50g carb)

 

[Ironman2010]

Apart from the last few weeks were ive chucked some lowercarb and moderate carbs day in i pretty much ran this for 10 straight weeks, and got in decent enough beach shape...just not contest shape

Meal 1) 12 egg whites + 1 yolk + 100g porridge

Meals 2,3,4) 220g Chicken breast + 160g Rice

Meal 5) 200g Lean steak + 160g Rice

Meal 6) 2 scoops whey isolate + 1TBSP PB or 1oz Almonds

Found this works very well for me

Ive had to really cut back on carbs the last few weeks

Cardio started off around 30minutes in the AM 6xs per week, its around 55min 6xs per week now

 

[f450]

cariod is good for the heart man

this

 

[Flex2019]

what size scoops are you using for your quick oats? i use a normal scoop from a protein jug and 2 scoops makes just over 1/2 cup of oats (50g carb)

That's exactly what I do. Those protein scoops are convenient and measure almost exactly 1/4 cup.

 

[jay_dub]

Not quite an all-out prep diet for me but pretty close. I've dropped 30lbs in the last 8 weeks or so and maintained every bit of my strength.

Training days:

Meal 1: 8 Egg whites, 4 whole eggs, 1 cup oatmeal.
Intra-workout: bcaas, 25g waxy maize, 10g creatine, 10g glutamine.
Meal 2: 2 Scoops whey protein, 1.5oz nuts.
Meal 3: 5oz Beef, 5oz turkey breast, 1 cup brown rice.
Meal 4: 2 Scoops whey protein, 1.5oz nuts.
Meal 5: 5oz Beef, 5oz turkey breast, 1 cup brown rice.
Meal 6: 12 Egg whites cooked in 1 TBSP olive oil.

Daily totals: 357g protein, 209g carbs, 141g fat. Total calories: 3353


Non-Training Days:

Meal 1: 8 Egg whites, 4 whole eggs, 1 cup oatmeal.
Meal 2: 2 Scoops whey protein, 1.5oz nuts.
Meal 3: 5oz Beef, 5oz turkey, 1 cup brown rice.
Meal 4: 2 Scoops whey protein, 1.5oz nuts.
Meal 5: 5oz Beef, 5oz turkey, 2 cups veggies.
Meal 6: 12 Egg whites cooked in 1 TBSP olive oil.

Daily totals: 355g protein, 134g carbs, 115g fat. Total calories: 2991

Cardio is 6x per week, 30-35 minutes per session, low/moderate intensity.

Damn, I do something very similar to this except 50ish more carbs per day and about 50 grams less fat. Good stuff.

 

[Captnshitacular]

Nothing drains me like cardio does and makes me looks like shit. Zero cardio for the rest of life for me.

you and this kid! :headbang:

 

[SSmith]

Guess everyone is different, but I like to keep my carbs (complex) really high even at lowest I get at least 200-250g per day, I need all of those to fill out 6'4 frame, if I go lower I flatten out and look fatter. When I start the diet it might look like this:

4 meals - 1:1 ratio carbs: protein (40-50g per meal)
1 meal (pwo) - 2:1 ratio carbs protein (80-100 vs 40-50)
1 meal (before bed) - protein with some fats
+
1 cheat meal a week whatever I want how much I want
1 higher carb day a week (300-500g/day)

Then accordinglly how the things are going - remove carbs from these 4 1:1 P:C meals and fats from last meal. At the end still have 3 carb or 2 would be lowest carb meals (pwo, pre and morning) and no cheat meal but have higher carb day every 4-5 instead of 7 days. Don't need more than 8 weeks to get shredded on this.

This has allways worked very well for me...tried keto, tried tcd etc diets with higher fats lower carbs, but those don't work for me - I get lean very quick on those but loose muscle too. Fats are important for me but only when growing, on diet I don't need much.

 

[itrain]

Stan brotha it's getting freaky how Im coming to notice more and more how identical our approaches on diet cycling Gh and peps .. Great minds think alike

 

[knucklehed]

I am 8 days out, 5'9" 207lbs under 5% BF
I have cut my macros as low as I can. Here is what I have eaten each day for the last 2 week>

5oz lean ground beef
1 cup egg whites
1.5 cups cooked jasmine rice
18oz grilled chicken breast
25 spears asparagus
50g whey
1 small banana
2 large green salads with balsamic vinegar
3oz walnuts