Need dietary critique/tips (cut)

[adrenalytic]

Hey bros,

I'm kinda new around here but I've been lurking and soaking in the good info. A little info about me.

I have been consistently doing the Fierce 5 intermediate program (4 day upper lower split) for about 2.5 years now. I did the 3 day beginner split for about 6 months before I felt ready to move up. I do have a decent background in lifting from my younger days so it was easier to get to my current strength levels. Here's some stats on me:

46 year old male
Ht: 5'9"
Wt: 227 lbs. (down from 263 since March '24)

Here's some benchmarks just to give you an idea of my strength level:

Bench 1RM: 325 lbs.
Squat: 275 lbs. 3x6 (not sure of 1RM as I've never tried to max)
OHP: 165 lbs. 3x5 (again, dunno 1RM)
Lat Pull: 265 lbs 3x9

I have been on a cut since March of this year and have been able to maintain my strength. I do feel that my strength has plateaued on this program but I'm ok with that since I am on a cut anyway. I feel that I have maxed my gains enough that it's time to shred. My questions revolve primarily around accomplishing this while maintaining muscularity. I think my diet might be shit because I don't eat a lot of vegetables. I'm mainly a chicken and rice guy because it's easy. Here is a typical log of my daily consumption:



I typically do not eat anything until dinner. I train fasted with only BCAA's to sustain me. This does not (feel like it) hinders my performance. Post workout, I drink my isolate and go home and pig out on chicken or turkey burger and whatever else I decide (be it rice or in this case above I made tacos with tortilla wraps). Then, shortly before bed I will have a bowl of cereal or some oatmeal for carbs and that's about it. On the weekends I sometimes treat myself to ice cream but other than that, this has been my diet for the last 8 months. I try to keep in the 2000-2500 calorie range but I don't starve myself.

Also, I do Zone 2 cardio for an hour 6 days a week. This allows me some flexibility if I want to splurge on a meal in the middle of the week. I have just recently begun taking yohimbine as well for the fat burning boost and appetite suppression. I do not suffer any of the side effects that many have experienced. I take 20 mg about an hour before cardio.

My goal is just to look good. I have some fat tits and gut that are really the biggest source of my dysmorphia but they are slowly going down as I trim.

So, given all this information, can you all please critique and tell me if I should be approaching things differently or if there's anything I could improve upon the continue to my steady path from dad bod to beach bod? If you need any more info just ask.

Much appreciated.

 

[Yano]

Holy shit ..... .... Paragraphs !!!

@CJ @Send0 some one smart help this guy out ,, he's literate!!


Oh ,,, to the OP , Howdy

 

[CJ]

Holy shit ..... .... Paragraphs !!!

@CJ @Send0 some one smart help this guy out ,, he's literate!!


Oh ,,, to the OP , Howdy

 

[Andrewgen_Receptors]

Bench 1RM: 325 lbs.
Squat: 275 lbs. 3x6 (not sure of 1RM as I've never tried to max)

Bro what's going on with that squat?
I mean, nice bench, but bruh.

I train fasted with only BCAA's to sustain me.

Don't do this. Train with carbs in you so you have fuel for your session. Also so you burn more glycogen during that session = deeper deficit.
Cardio can be with or without carbs.

Stick more to your macros and you'll be doing fine. Your fats are way too high and you're not hitting your protein goals.

Your food choices are not reminiscent of someone trying to lose weight.

 

[Andrewgen_Receptors]

@CJ @Send0 some one smart help this guy out ,, he's literate!!

Uhm, excuse me Yano, but I think you meant to say "he's illiterate", which ironically speaks to your literacy level

 

[CJ]

It's atrocious acruss the board. Start over.

 

[Yano]

Uhm, excuse me Yano, but I think you meant to say "he's illiterate", which ironically speaks to your literacy level

eh,,im old stoned and wear glasses as thick as your foot to read

 

[Andrewgen_Receptors]

acruss

No paragraphs
Confusing literate with illiterate
misspelling "across"

Are we cooked?
Narrator: "yes"

 

[eazy]

227 lbs. (down from 263

congrats on your progress.

My goal is just to look good

then stop doing this

allows me some flexibility if I want to splurge on a meal

and this

before bed I will have a bowl of cereal

and this

On the weekends I treat myself to ice cream

and tighten this up

2000-2500 calorie range

begun taking yohimbine

wasting perfectly good drugs, see above

if I should be approaching things differently

yes you should

those first 40lbs were low hanging fruit. what got you here will no longer work.

stop eating ice cream and cereal. pick a calorie goal and hit it each day.

 

[Bro Bundy]

There are no cheat days no one deserves a cheat day

 

[TODAY]

Hey bros,

I'm kinda new around here but I've been lurking and soaking in the good info. A little info about me.

I have been consistently doing the Fierce 5 intermediate program (4 day upper lower split) for about 2.5 years now. I did the 3 day beginner split for about 6 months before I felt ready to move up. I do have a decent background in lifting from my younger days so it was easier to get to my current strength levels. Here's some stats on me:

46 year old male
Ht: 5'9"
Wt: 227 lbs. (down from 263 since March '24)

Here's some benchmarks just to give you an idea of my strength level:

Bench 1RM: 325 lbs.
Squat: 275 lbs. 3x6 (not sure of 1RM as I've never tried to max)
OHP: 165 lbs. 3x5 (again, dunno 1RM)
Lat Pull: 265 lbs 3x9

I have been on a cut since March of this year and have been able to maintain my strength. I do feel that my strength has plateaued on this program but I'm ok with that since I am on a cut anyway. I feel that I have maxed my gains enough that it's time to shred. My questions revolve primarily around accomplishing this while maintaining muscularity. I think my diet might be shit because I don't eat a lot of vegetables. I'm mainly a chicken and rice guy because it's easy. Here is a typical log of my daily consumption:

View attachment 54656

I typically do not eat anything until dinner. I train fasted with only BCAA's to sustain me. This does not (feel like it) hinders my performance. Post workout, I drink my isolate and go home and pig out on chicken or turkey burger and whatever else I decide (be it rice or in this case above I made tacos with tortilla wraps). Then, shortly before bed I will have a bowl of cereal or some oatmeal for carbs and that's about it. On the weekends I sometimes treat myself to ice cream but other than that, this has been my diet for the last 8 months. I try to keep in the 2000-2500 calorie range but I don't starve myself.

Also, I do Zone 2 cardio for an hour 6 days a week. This allows me some flexibility if I want to splurge on a meal in the middle of the week. I have just recently begun taking yohimbine as well for the fat burning boost and appetite suppression. I do not suffer any of the side effects that many have experienced. I take 20 mg about an hour before cardio.

My goal is just to look good. I have some fat tits and gut that are really the biggest source of my dysmorphia but they are slowly going down as I trim.

So, given all this information, can you all please critique and tell me if I should be approaching things differently or if there's anything I could improve upon the continue to my steady path from dad bod to beach bod? If you need any more info just ask.

Much appreciated.

Eat 3-5 meals per day.

Up your protein from lean, non-collagen sources

Eat a veggie or fruit with every meal.

Stop the "cheat days".


The rest can wait until after you've started to eat like a healthy adult.

 

[eazy]

There are no cheat days no one deserves a cheat day

you're right, a day can wipe out a weeks progress.

what is your opinion on a free meal once per week?

 

[someguy22922]

you're right, a day can wipe out a weeks progress.

what is your opinion on a free meal once per week

I don't believe in free meals at all.

If you run a carb cycling diet, at the end of your high day you have a "somewhat" Free meal. One that is high carb, relatively low fat, and moderate protein. The purpose of this us to replenish glycogen on a cut so you can maintain some strength. I imagine you are far from this point.

These would be my recommendations for you, as in only eat foods on these lists:

Proteins:

Skinless boneless chicken breast, NOT thighs, not skinned, not some fatty garbage

0% fat greek yogurt, no sugar added. Add artificial sweeteners if you want. This is absolutely dope with fruit and walden farms maple syrup.

97 / 3 ground beef

Salmon on occasion

Just about any fish really works

Turkey breast, extra lean ground turkey


Carbs:

Basmati rice

Sweet potatoes

Regular potatoes

Ezekiel bread

Quinoa

Fruit


Fats:

Guacamole

Avocado

Extra virgin olive oil

Walnuts or almonds

Flax seeds


And of course, any amount of vegetables you want.


In general high fiber, high protein foods heavy in poly unsaturated fats (omega 3s and 6s) will keep you very satiated.

If that's too hard and you want the shell out money and deal with sides solution: clen and GLP-1s haha.

 

[Bro Bundy]

you're right, a day can wipe out a weeks progress.

what is your opinion on a free meal once per week?

I’ll throw in a few Big Macs every 3 4 months of eating very clean . It helps keep the oven burning fat when u do shit like that

 

[Bro Bundy]

I feel horrible after I cheat and I’ll do cardio for like 2 hours none stop after . It’s not worth it for me plus I’m kinda sick in the head about having the best abs in the world

 

[eazy]

I don't believe in free meals at all.

If you run a carb cycling diet, at the end of your high day you have a "somewhat" Free meal. One that is high carb, relatively low fat, and moderate protein. The purpose of this us to replenish glycogen on a cut so you can maintain some strength. I imagine you are far from this point.

These would be my recommendations for you, as in only eat foods on these lists:

Proteins:

Skinless boneless chicken breast, NOT thighs, not skinned, not some fatty garbage

0% fat greek yogurt, no sugar added. Add artificial sweeteners if you want. This is absolutely dope with fruit and walden farms maple syrup.

97 / 3 ground beef

Salmon on occasion

Just about any fish really works

Turkey breast, extra lean ground turkey


Carbs:

Basmati rice

Sweet potatoes

Regular potatoes

Ezekiel bread

Quinoa

Fruit


Fats:

Guacamole

Avocado

Extra virgin olive oil

Walnuts or almonds

Flax seeds


And of course, any amount of vegetables you want.


In general high fiber, high protein foods heavy in poly unsaturated fats (omega 3s and 6s) will keep you very satiated.

If that's too hard and you want the shell out money and deal with sides solution: clen and GLP-1s haha.

Please post a pic of your physique.

 

[someguy22922]

Please post a pic of your physique.

Haha classic response. First show 3 weeks ago, came in way too flat. Second is the current rebound. Not huge.

Essentially I was suggesting you try tk minimize the damage done by any off plan meals by making typical body builder food choices.

Anyways your turn, let's see that physique.

 

[someguy22922]

I can post some bulked up pics as well if you want haha. Fairly epic bloat and no chin what so ever.

 

[eazy]

current rebound

Props for doing a show.

In your rebound pic, you look about 6' 210?

 

[someguy22922]

Props for doing a show.

In your rebound pic, you look about 6' 210?

Holy fuck I wish haha. 5 foot 9, 164.

Maybe one day, I think I have a better chance of winning the lottery haha.