SuThy's Cutting Diet

Hey guys,

so to start off, stats:

21 years old
86.8kg's
180cm
bodyfat estimated at 14% (abs are visible but love handles and lower abdomen fat are thick and stubborn)
natural thus far (aside from using clenbuterol in the past)[img][/img]

So I'm cutting again, currently about 1 month and 1 week into my serious dieting and as of sunday morning weigh in I am down from 92 kg's to 86.8 kg's. This is dude to strict dieting and cardio.

I'm following the diet that DJ gave me two years ago and it's going great but I stopped dieting at this stage last year to go on holiday with my then girlfriend

So basically I need advice on where to go from here, I'm trying to get down to 8% bodyfat or lower.
I'm carb cycling now but I have exams starting on monday and would prefer to have a set on day and off day diet to make life easier during the exam period. Also I would like to cut calories from the diet rather than push up cardio due to lack of time
I'm currently doing 30 minutes of incline walking a day as well as 20 minutes HIIT 3 morning/post trainings a week. Weight training is super intense 5 days a week. a lot of super setting, drop setting and some 1 to 10 sets (55 reps in total - Arnold's method). It's a bit time consuming and I feel like because I haven't changed the diet since I started it I could cut cals a bit rather than do so much cardio.

So my current diet is this (bare with me, it's long):

Out of respect for another diet guru I am not allowing you to post his work that you paid for for free. If someone else posted one of my diets on the forum for all to see I would be super pissed! If you do not agree with this you are welcome to discuss this matter further with me.

-Pyroclasm


so that's the current one which I feel is way too high carbs and calories for me.
Working out my current calories gives me: 66 + (13.7 x 86. + (5 x 180) - (6.8 x 21) = 2012
activity level is 5 trainings a week = 1.55*2012 = 3120 then for cutting purposes let's say I take off 20% => 3120*0.8 = 2495 cals.
the carbs in the diet work out to an average of 200 grams (not including carbs from veggies but including carbs from almonds and peanut butter)
that would be just below 35% of calories through carbs but I think this diet overshoots 2495 calories
anyway, if need be I can work out the cals in this diet but basically these are the food I enjoy and would like to change this diet to an on day and off day diet
My mate and I have worked out my diet for off and on training days using a program we designed so I need to post the picture of the excel sheet here, how do I post a pic? then you guys can compare the two diets and see if I changed it adequately etc
any advice is welcome, thanks guys

Damn, now I'm embarrassed.
DJ is my mentor. The time spent emailing back and forth and reading his posts has created a massive knowledge base for me and I appreciate every ounce of hard work he puts in to helping guys like me out.

but anyway, Pyro bud, how do I post a picture to this thread? I want to post a snap of the diet I worked out for myself and get advice from he members and moderators on how to fine tune it or if it is ok. looking to get some help getting down to a low body fat but I haven't been below 10% bodyfat in years so I need help with how to set up diet and training to get down to 8% bodyfat or less.
thanks

www.anabolicsteroids.co.za/forum/11-gene...ictures-on-the-forum

Make sure what you are posting is not a close derivative of the diet from DJ.

As I said, most of the dieting habits and techniques I've picked up have been from DJ but this diet was made using a program a friend and I are working on and is based on our favourite foods. The oats and raisins is a well-known preworkout meal which has worked on this forum so I am assuming it's ok to post that as part of the diet. I suppose you can delete the image if you feel it is a close derivative but I really did do this diet based on the foods I've been eating for years:
So here is the diet, stats are on initial post.
As I am writing exams tomorrow my mate did the diet for me and it looks like he has counted proteins from oats into my total protein count (is this correct? I usually aim to get my protein count through whole proteins and disregard calories from incomplete proteins but I could easily be doing that wrong)

Diet looks good. Too many calories i.m.o. Foods always have about 10-20% more calories than we theoretically calculate. So I think leave your calories as they are for workout days but decrease the normal days to 2200kcals. Protein is fine hey. I don't count protein from non-pure sources as my protein count. Bud your pic has your name on it. Lol

lol. I'm such a tool sometimes haha. oh well, there's about a million people with the same name as me so catch me if you can paedos
alright, will reduce the normal day cals. thanks Pyro.
for my stats, what cardio would you recommend I do? because I currently do between 6 and 9 cardio sessions a week. Is this too much exercise for the diet above?
Think I will start doing HIIT 3 times a week and 30 mins of incline walking 3 times a week, that sound good?

Yes that's fine hey!

Next time remove your name from the document bud.

Ok will do, thanks!