Just curious what your daily meal plan generally looks like for cutting. I follow a paleo diet with the exception of whey shakes post workout. I've been crossfitting regularly now for 3 months and am ready for these suckers to pop! I'm 5'4 120-125LBS and I'm getting so impatient!
asked bygrace_15 (0)
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on June 03, 2013
at 02:10 PM
My cutting phases are the only times that I can honestly say "I eat a lot of meat." I do not consume foods like shakes, by preference - I try to eat only unprocessed foods, and ideally never highly processed foods like isolated protein.
I'm usually isocaloric between p/f/c which turns about to be about isoproportional for meat/starch/veggies+fruits. When bulking, I just up the entire amount of food being eaten, but stick to isocaloric.
Now that I've been cutting, I'm on more of a 40/30/30 p/f/c ratio, and my portions are generally 2/5 meat, 1/5 starch, 2/5 veggies+fruits. I am eating more lean meat now, which isn't really my preference, but works for me in this phase - e.g. chicken at breakfast instead of beef or fish, and lean fish at dinner more frequently than fattier (most days of the week, I have fish for dinner, regardless of bulk or cut). I add in two snacks between major meals: 1 5oz bag pouched salmon and 1 grass-fed beef snack sticks; the bulk version of snack was the same ... just with a Larabar added each snack (okay, it's a processed food -- but not much!).
Overall, caloric goal is just above recovery level: 2200C now, whereas bulking was about 3200C - I am male, 5'10', 189lbs atm. I only record my food for a few days after switching my goals, to get "back in the mode". I really hate recording food, but it helps in this case.
Have you been bulking before this attempt at cutting?
Abs come out in two ways - leanness of the abdomen, and bulkiness of the abdominal muscles. Ideal abs are a concert of well-built abdominal muscles with a lean abdominal region. "Skinny" people may have abdominal definition, but a healthy, lean person will have actual ab muscles to show off.
While body recomposition does exist as a thing, for abs to shine, it is more effective (i.e. quicker) to build your muscles for a while (which means feeding them as much as they need), and then cutting a bit of the fat off via dieting (while sticking to your exercise routine).
Also, since your account's name is "grace", I'm going to assume you're a woman. I should mention that while women can definitely get a well defined 6-pack, it does entail a lot of work, and often requires a woman to drop BF% lower than a man would have to proportionally drop in comparison, which may or may not be a healthy choice in individual circumstances. Just be aware of your body and fitness level!
Finally: patience. If there's anything else I can suggest you do, it's develop a strong will, a good exercise routine, self awareness, and patience.
on June 03, 2013
at 02:25 PM
first of all I have no six pack so not the greatest advisor, BUT I always had a pot belly through my teens/20's and now it's melting away fast & I reckon 6 pack or at least defined abs by the end of the summer, im also building a fair amount of muscle consistently
my current routine is waking up & working out straight away in the morning with a heavy kettlebell squatting/lifting it in as many ways as I can, then I don't eat post workout for 4-5 hours, then break the fast by snacking on raw eggs, sardines, liver pate, cheese, basically protein/fat throughout the day, then in the evening a piece of meat with some broth/veggie soup, maybe a salad aswell
i tend to eat most of my carbs like sweet potatoes, roasted veggies & fruit on the weekend, and strictly no refined sugar/carbs (this causes major fat stall for me, cant be stressed enough)
i also go walking for a few miles everyday, a bit of yoga, but its really lifting that kettlebell, fasting post workout & staying low carb over 50% of the time that's doing the main brunt of the work
i find doing this i'm building muscle & losing fat pretty damn fast, 6 pack here i come