cuttingCutting for 6 weeks, is it a realistic goal? Could you please critique my plan ?
3
Likes
Hey Guys,
Happy new year.
I am just starting a 6 week cutting phase and any critique or ideas would be much appreciated.
I am currently 82kgs with about 18% BF. I have started to implement my diet typical day as follows...
6 am- BCAA's, Caffeine tablet, 1 glass of kefir.
6.30. 30-mins to 1 hr CV (3 x pw HiiT 30 mins 2 x 1 hr steady intensity)
8 Am- Bowl of porridge with goats milk and coconut oil
11 Am- protein shake & an apple and 2 x omega tablets
1.30- fish or chicken with green leafy veg
4.30- BCAAs 1 banana handful of nuts
6 pm- gym (4x pw split sessions 1 x 5aside football) no more than 1 hr
7.pm- 1-2 scoops of protein with water
8 pm- lean meat, chicken or oily fish with brocolli, cauliflower cabbage or mange tout. Multi vit, magnesium, 2x omegas tab.
4x cups of green tea, 4-5 litre of water.
bed at 10-10.30
Rest days Wednesday (full rest) Sunday (swim & steam)
My main questions really are how much BF realistically should I be expecting to lose?
Should I put a cheat day/meal in there to increase my leptin levels? I've been generally a hard gainer with a very ectomorph body. Any other ideas or what may help would be much appreciated.
Stay hungry,
Liam
Happy new year.
I am just starting a 6 week cutting phase and any critique or ideas would be much appreciated.
I am currently 82kgs with about 18% BF. I have started to implement my diet typical day as follows...
6 am- BCAA's, Caffeine tablet, 1 glass of kefir.
6.30. 30-mins to 1 hr CV (3 x pw HiiT 30 mins 2 x 1 hr steady intensity)
8 Am- Bowl of porridge with goats milk and coconut oil
11 Am- protein shake & an apple and 2 x omega tablets
1.30- fish or chicken with green leafy veg
4.30- BCAAs 1 banana handful of nuts
6 pm- gym (4x pw split sessions 1 x 5aside football) no more than 1 hr
7.pm- 1-2 scoops of protein with water
8 pm- lean meat, chicken or oily fish with brocolli, cauliflower cabbage or mange tout. Multi vit, magnesium, 2x omegas tab.
4x cups of green tea, 4-5 litre of water.
bed at 10-10.30
Rest days Wednesday (full rest) Sunday (swim & steam)
My main questions really are how much BF realistically should I be expecting to lose?
Should I put a cheat day/meal in there to increase my leptin levels? I've been generally a hard gainer with a very ectomorph body. Any other ideas or what may help would be much appreciated.
Stay hungry,
Liam
By Liam George – over 1 year ago
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For better results, I'd swap your BCAAs for a whey protein shake. BCAAs are only 3 of the 8 essential amino acids required to build muscle and whey has all eight in high concentrations.
Taking a good dose of protein before exercise increases fat burning and the kafir plus BCAAs won't deliver the same amount of protein as a decent whey protein.
I'd also swap the goat's milk for a protein shake. Also, I believe kafir is fairly high in carbs. For fat loss, avoid carbs before cardio or HIIT (and minimize or cut them out even before weight training).
Otherwise the diet looks great. Depending upon serving sizes and whether you naturally burn fat easily or not, you could possibly get down under 10% bodyfat but 6-weeks won't be enough to get really lean from 18% bodyfat. So you could make good progress and start to show some decent abdominal definition but don't expect to get ripped in such a short time.
I would definitely either add 2 cheat meals per week (at least 3 days apart) or have a weekly cheat day...but outside of this, be 100% strict for best results!
Nutritionist and Supplement Specialist
Whey is probably just as good as EAA first thing in the morning but not study has been done to prove this. If money is no object, add the 6g of EAAs to your whey protein shake in the morning.
Nutritionist and Supplement Specialist