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Feeling spaced out during cut

What foods are you eating ?

Just clean up your diet with more veggies and much less sugar and train minimum 3 times a week.

Make sure to include plenty of green veggies to fill up on and plenty of protein (not protein shakes). Steak, chicken , fish, roo , lamb , pork etc
With the fibrous green vetables some people don't worry about counting them in the cal count.

Just cut out the sugar, all soft drinks , switch to black coffee and drink plenty of water.

I'm 6 foot 101 kg (was 111kg at xmas 2012 and 132.5 in Aug 2011).LBM 78kg
I'm cutting on 2100 cals -measureup suggested cutting on 2400 cals.
my last dexa http://ausbb.com/attachments/member...9d1345102133-lexs-training-diary-dexa_1st.jpg
http://ausbb.com/attachments/member-training-diaries/4969d1345442186-lexs-training-diary-aim.jpg
due another one (when I get under 100kg, 100.9 this morning)
 
Get strong first (ie: add some muscle) then cut. Eat just over maintenance while doing so. You will lose some bodyfat along the way.

Given like me you are a shorter guy, id aim for 75kg bench, 120kg squat, 140kg deadlift, then worry about bodyfat %.
 
sjay said:
Lean muscle mass is 52kg, bone mass is 2.6kg, rest is fat. I swim twice a week and adjust calories up slightly on those days. Just started my first routine, 3x5 compound strength training to try and preserve muscle.

I was eating a lot sugary foods before this which I've cut out except for fruit. Now eating 100g protein (whey) a day plus mostly low gi carbs and fat in every meal

I'll stay on the calorie intake for a few more days and see if I adjust.
Click to expand...

Is your only protein intake really from supplements?
 
My typical diet for a day includes

-small serve of oats for breakfast with a scoop of whey in milk
-apple/banana for morning tea
-chicken and rice for lunch
-chicken/pork/beef/fish with roast potatoes and veg for dinner
-whey in water if needed for extra protein

I use whey to top up my protein (depending on how much meat i eat that day) to around 100g a day total.

Definitely need to add a more vege's into my diet.

I ate about 1750 calories yesterday and I felt fine. So i think my body is getting used to it.

My plan is stay on this intake for 6-7 weeks (while training 3 days a week) to shed about 4 kg of fat which will bring me down to around 20% BF. Then I will increase the calories to 200-300 over maintenance, work hard on the Rippletoe SS or All Pro routine and keep that up for the rest of the year while monitoring my BF% and lean mass with a DXA scan every 3 months.
 
Last edited:
Quick update:

With a daily calorie intake of 1750-1800 ive managed to lose 1.7 kilos in 2 weeks. Most noticeable is the fat reduction in my mid-section - pretty chuffed about that.
 
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