Results 1 to 12 of 12
  1. #1
    Lady Member nads's Avatar
    Join Date
    Oct 2015
    Location
    England
    Posts
    20
    Thanks
    13
    Thanked 1 Time in 1 Post

    Female desperate for cutting advice

    Hi this is my first post and would really appreciate any advice you can give me.

    My weight = 80kg
    Height = 5'7
    I train 4-5 days a week and do minimum 30 minutes steady state cardio after lifting.

    I have been training for over 3 years I want to cut but cannot afford a diet plan.
    The one I had a couple years ago is:

    Meal 1 - 3 whole eggs & 2 whites
    Meal 2 - 125g chicken & 2 teaspoons of organic nut butter
    Meal 3 - 125g lean meat and green veg & 25g almonds or cashews
    Meal 4 - tin of tuna and 200g of potato (hour before training)
    Meal 5 - white fish & sweet potato (after training)
    Meal 5 - salmon & salad

    All examples sometimes I swapped chicken for turkey or fish.

    I was having no more than 80g carbs per day and having them split before and after training.
    Any idea if I should do this plan again or try something different? Also what carbs are good before working out? I read I should avoid starchy carbs before and just have them after.


    Thanks guys, any help appreciated!

  2. #2
    The Sage of Science MrRippedZilla's Avatar
    Join Date
    Mar 2014
    Location
    Europe
    Posts
    1,488
    Thanks
    574
    Thanked 2,632 Times in 967 Posts
    What were your results like on that plan? Did you find it easy to stick to, difficult, too limited, perfectly fine etc?

    Also, do you have an idea of the total calories & macros in that meal plan?

    I will say that the avoid starchy carbs stuff is complete bullshit so don't pay attention to it
    Devout misanthropist.

  3. The Following 2 Users Say Thank You to MrRippedZilla For This Useful Post:

    jennerrator (01-01-2016),NbleSavage (01-01-2016)

  4. #3
    Fallen Member
    Join Date
    Apr 2012
    Posts
    9,072
    Thanks
    9,207
    Thanked 5,726 Times in 3,233 Posts
    need more info as asked above but will say one problem is your carbs are pretty low
    [SIZE=2][B][FONT=&amp][B]Peace Out..............Have a Beautiful Life........................See You On the Other-side!!!![/B][/FONT][/B][/SIZE]

  5. The Following User Says Thank You to jennerrator For This Useful Post:

    NbleSavage (01-01-2016)

  6. #4
    Senior Moderator NbleSavage's Avatar
    Join Date
    Apr 2012
    Posts
    11,056
    Thanks
    19,481
    Thanked 9,966 Times in 4,962 Posts
    x2 on the macro question - what does all that look like? If I had to guess I'd think you around 2K cals, maybe 150 grams of protein?
    "Look at all these slave masters posin' on yo' dollar..."
    Run the Jewels -'Ju$t'

  7. #5
    Elite PillarofBalance's Avatar
    Join Date
    Feb 2012
    Posts
    20,495
    Thanks
    2,144
    Thanked 18,097 Times in 7,789 Posts
    I would kill myself on 80 carbs unless I have like 65% of my cals from fat
    "Overzealous dosing" -Jin

    Rest in Peace Robot Lord. First round of Natty Boh is on me when I make it up there with you brother.

  8. The Following User Says Thank You to PillarofBalance For This Useful Post:

    GYMBRAT (01-02-2016)

  9. #6
    Elite ToolSteel's Avatar
    Join Date
    Mar 2015
    Location
    Squatting in the curl rack
    Posts
    5,185
    Thanks
    5,991
    Thanked 5,512 Times in 2,625 Posts
    30g of carbs was a lot easier for me than 80-100. Drastically.
    You can't inject wisdom

  10. #7
    Elite SuperBane's Avatar
    Join Date
    Jul 2012
    Location
    Red Light District
    Posts
    1,529
    Thanks
    632
    Thanked 550 Times in 358 Posts
    Originally Posted by ToolSteel View Post
    30g of carbs was a lot easier for me than 80-100. Drastically.
    Do tell????
    Bunch of slack-jawed fagg0ts around here. This stuff will make you a god damned sexual Tyrannosaurus, just like me.

  11. #8
    Lady Member nads's Avatar
    Join Date
    Oct 2015
    Location
    England
    Posts
    20
    Thanks
    13
    Thanked 1 Time in 1 Post
    It was difficult but I found it gave good results but I was like a zombie I slept at every opportunity I had.
    Yes about 2k calls and 180g protein, I guess I'm just not sure how to structure more carbs into a diet and I can only train in the evening as I start work so early.

  12. #9
    The Sage of Science MrRippedZilla's Avatar
    Join Date
    Mar 2014
    Location
    Europe
    Posts
    1,488
    Thanks
    574
    Thanked 2,632 Times in 967 Posts
    I had your maintenance at around 2,400 so 2k cals sounds about right since it puts you in a 15-20% deficit, which is perfectly fine.
    180g protein puts you at around 1g/lb which, depending on your current bf%, should also be fine.

    Honestly, if that plan worked for you and you were ok with low carbs then by all means go with it again.
    If you found that it really hampered your energy levels then increase them a little bit and drop some fat to stay at the same caloric level - I think this is the better choice because you shouldn't feel as tired as you were at such a small deficit.

    Beyond that, I wouldn't get too caught up on the small things like carb choices, carb timing, etc.
    Devout misanthropist.

  13. #10
    Fallen Member
    Join Date
    Apr 2012
    Posts
    9,072
    Thanks
    9,207
    Thanked 5,726 Times in 3,233 Posts
    Originally Posted by nads View Post
    It was difficult but I found it gave good results but I was like a zombie I slept at every opportunity I had.
    Yes about 2k calls and 180g protein, I guess I'm just not sure how to structure more carbs into a diet and I can only train in the evening as I start work so early.

    I have some formulas in my thread on how to get to calories/macros...it's a starting point...a great one

    I will find it and paste it in here

    Question is, do you want to cut and maintain or are you cutting for a show etc....?
    [SIZE=2][B][FONT=&amp][B]Peace Out..............Have a Beautiful Life........................See You On the Other-side!!!![/B][/FONT][/B][/SIZE]

  14. #11
    Fallen Member
    Join Date
    Apr 2012
    Posts
    9,072
    Thanks
    9,207
    Thanked 5,726 Times in 3,233 Posts
    Formulas used:

    BRM - 655 + (4.35 x weight in lbs) + (4.7 x height in inches) - (4.7 x age in years) = BRM

    TDEE (based on training 3-5 times a week) - BMR x 1.5 = TDEE

    Macros:

    Body weight x 1.25 = protein per day

    Body weight x .45 = fat per day

    Grams of protein per day x 4 + grams of fat per day x 9 = total calories you will consume daily in protein and fat

    TDEE - total calories consumed daily of protein and fat = total calories you will consume daily in carbs per day

    Total calories from carbs per day (/) 4 = grams of carbs per day
    [SIZE=2][B][FONT=&amp][B]Peace Out..............Have a Beautiful Life........................See You On the Other-side!!!![/B][/FONT][/B][/SIZE]

  15. #12
    Elite ToolSteel's Avatar
    Join Date
    Mar 2015
    Location
    Squatting in the curl rack
    Posts
    5,185
    Thanks
    5,991
    Thanked 5,512 Times in 2,625 Posts
    Originally Posted by SuperBane View Post
    Do tell????
    Around the 100 mark I was constantly craving carbs, feeling sluggish and crappy. Once you get down to ~30 it's like your body says oh hey maybe I'm not actually dying, this isn't so bad.

    When I would carb load on the weekends I'd go crazy. Anything and everything. Ice cream, pizza, a little beer, pastries, you name it.
    Then back to ~30g a day mon-fri. Lost 50# in about 3 months while gaining strength.

    In case you're curious here's what my weight looked like once I added the carb loads. You can literally see yourself fill out in a matter of hours.
    Last edited by ToolSteel; 01-02-2016 at 01:08 PM.
    You can't inject wisdom

  16. The Following 3 Users Say Thank You to ToolSteel For This Useful Post:

    mickems (01-12-2016),NbleSavage (01-02-2016),RustyShackelford (01-03-2016)

Similar Threads

  1. Cutting some extra pounds with mini bulking/cutting cycles. Possible?
    By Krogard in forum Dieting, Nutrition and Supplements
    Replies: 11
    Last Post: 06-11-2015, 08:18 AM
  2. Bit Desperate now -Plz help
    By viktor89 in forum Training and Workouts
    Replies: 29
    Last Post: 01-05-2015, 11:05 PM
  3. Female powerlifter in need of help cutting
    By Hotmess in forum Training and Workouts
    Replies: 18
    Last Post: 09-03-2014, 11:05 AM
  4. Cutting update! Need input & advice on T3
    By Rage Strength in forum Anabolic Steroids
    Replies: 22
    Last Post: 07-20-2013, 06:18 PM
  5. Nolvadex for female cutting cycle
    By Jezebel in forum Female Bodybuilding
    Replies: 6
    Last Post: 08-12-2012, 04:35 PM

Tags for this Thread

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •