Cutting/ Weight Loss diet?

[Big Al]

What do you guys do when you want to drop weight? Please give exacts as far as intake and actual food. Give some examples of a typical day for you. Thanks.

[amplified]

Big Al, there are several approaches you can take for dieting down. My favorite approach is cycling carbohydrates. A few rules I keep in mind when trying to diet down for whatever reason are:

1)Keep protein intake high
2)Stick to complex carbs
3)Maintain a reasonable sodium intake
4)Take a moderate amount of gluatmine (which happesn to be around 15-20g for me)
5)drink LOTS of water
6)stay away from saturated fats and sugars
7)break up your meals a bit smaller than you would before if possible (to keep from feeding off of muscle)
8)what you eat today, you will benefit from tommorrow

I cycle my carbs, setting it up so that my high carb days fall the day before a heavy lifting day. For example, If I am going to hit legs one day, I will set my high carb day the day before leg day so that my glycogen stores are at their peak level for lifting.

a typical week for me looks like this while dieting down. Keeping in my my stats for nutritional purposes (6'1, 245, 10% bodyfat)

day one: 300-500g protein, 200g complex carbs
day two: 300-500g protein, 300g complex carbs
day three: 300-500g protein, 200g comp carbs
day four: 400-500g protein, 100g comp carbs
day five: 500g+ protein, 50g complex carbs
day six: 500g+ protein, 50g complex carbs
day seven: cheat day - eat whatever the fuck you see fit!!!! i usually eat a tripple hamburger from wendy's on wheat bread as one of my meals.... do your worst!

[Big Al]

Sounds like a plan Amp, thanks for the advice. My big thing is not planning my diet. Thats what I need to do is plan my diet for the week if not at least a day ahead. In this manner I dont go searching, get hungry and then eat whatever.

[QuatroIIII]

I guess you will get a lot of similar answers here. I am at 210, 5'10" bf at about 12%
I just started to cycle my food and a tipical week looks like this.

Wake up: (one hour befoer workout) after 5 to 8 hours of sleep.
22 grams of protein via protein shake (0) carbs and sugars

15 minutes before work out (on the way to the gym) Creatine mixed with water

after work out 60 grams of protein 3 grams of carbs (shake)

3 hours after between 40 to 60 prot and 1 table spoon of natural peanut butter. 20 grams of protein (steamed broccoli or mixed veggies) My protein comes mainly from 1 fish, 2 chicken, 3 turkey, 4 red meat

I continue to eat 3 hours appart interchanging solid food with a protein drink. with the last meal being a protein drink at arround 9 Pm some times later. No Carbs after my 6 pm meal.
All my carbs come from veggies nothing else!!!!!
days 1 through 3 my total intake is:
200 to 250 grams of protein, 50 or less grms of complex carbs (before 6 pm), and 60 grams of fat mainly from nuts and grains. I eat 100% natural penut butter.
On day 4 I up my carbs to 150 grams and may cheat a bit and have whole grain bread (7grain) but still stick to 99% complex via veggies. I down my fat to 40to 50 grams. Keep protein constant
Then on days 5 and 6 I come down to the same as days 1 through 3.
On day 7 usually sunday!!! I up my protein to about 300grams and up my carbs to 250 to 300 from good sources like whole weat pasta, whole grain breads, and still eat some veggies. I keep my fat down to 50 grams.
I make sure I am drinking a lot of water 1.5 to 2 gallons a day. I write everything i put into my mouth!!!
I take multy vitamins, flax seed oil, glutamine, and creatine. Right now I started to take t2 and cycle it for 4 days off 3 days. I don't do any cardio!!! if I do is 20 minutes of very low intensity do not go pass 60 to 70% to avoid catabolizing on muscle.
I hope this helps!
se ya!
Q

[amplified]

no prob al -- glad to help. hit me with email if you have any questions