[Soda-Junki]

Hey firstly I'd like to say cool site hope to learn alot from here, anyway I'm 18 weigh about 15 and half stone, I got the mass so I don't wanna bulk but I wanna get cut, also I'm at university so I don't have anyone cooking for me so I just eat basic foods and supplements are out the question I'm broke due to debts so I havn't got cash for luxuries. Can anyone recommend a basic cutting diet without supplements?

Thanks in advance

[footballboy23]

Fat loss is about 70% diet and 30% cardio, I stongly suggest talking to a nutritionist and setting yourself up with a meal plan, it will help you out alot

Diet:
Eat only clean food and smaller amounts then you have been eating, such as tuna, chicken, salmon, brown rice
NO SUGAR
CUT BACK on carbs (VERY IMPORTANT)
DRINK LOTS OF WATER shoot for a 1-2 gallons a day
eat six SMALL meals every day (this will keep your metabolism up (prob in your last diet)
eat a small amount of peanuts with every meal (will help control your hunger)


Cardio + Other:
Stick to your normal workout routine, however along with it do around 45-90 min of cardio (walking, jogging, or riding a bike just keep your heart rate up)

Things to eat:
okay here is the list

Proteins:
Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%) - Learn More
Protein Powder - Learn More
Egg Whites or Eggs - Learn More
Ribeye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts)

Complex Carbs:
Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes (Yams)
Beans (pinto, black, kidney)
Oat Bran Cereal
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Pasta
Rice (white, jasmine, basmati, Arborio, wild)
Potatoes (red, baking, new)

Fibrous Carbs:
Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Celery

Other Produce & Fruits
Cucumber
Green or Red Pepper
Onions
Garlic
Tomatoes
Zucchini
Fruit (if acceptable on diet): bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries
Lemons or Limes

Healthy Fats
Natural Style Peanut Butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds
Flaxseed Oil

Dairy & Eggs
Low-fat cottage cheese
Eggs
Low or Non-Fat Milk

Beverages
Water
Diet Soda (Drink Water)
Crystal Light (Drink Water)

Condiments & Misc. Fat Free Mayonnaise
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Salsa
Chili powder
Mrs. Dash
Steak Sauce
Sugar Free Maple Syrup
Chili Paste
Mustard
Extracts (vanilla, almond, etc
Low Sodium beef or chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste)[/b]

[CrazyMonkey]

Sorry to hijack but Wow lovely post, thanks

[dendo126]

Here's the diet/training I did last summer. I was 285 with about 22% body fat, and dropped 50 lbs in 8weeks.

3AM- Piece of fruit
345AM- Strength training(chest or back or legs) til 5AM
6AM- 6egg whites
10AM- 15 minutes jogging in a pool, 2min rest, 5min sprint, 2min rest, 5min sprint
1030AM- ~10oz chicken + some veggies or fruit
Noon- ~ 32oz chicken or 20 oz steak(only once or twice per week on the beef) + veggies
4pm- 6 egg whites
430pm- light strength training ~30minutes (tris or bis or shoulders) + 25 minutes aerodyne+ 20 minutes boxing + 30 minutes elliptical
7pm- 8oz chicken + veggies + fat for slower protein digestion

I would do this for 3 days, then every 4th day i would do strictly cardio and repeat.

Throughout the day drink as much water as you can.

I took pro-hormone supps, you dont have to do this at all, with this to increase strength and i kept all the gains but maintaining a good eating regiment and continuing to lift.

I plan on doing the exact same thing again this summer.

[onnakhanam]

Discover which diet supplements burn fat fast and which are no more than pure marketing hype. ... Most diet plans feed you the standard clichés and set phrases such as: "cut ... Consistent Impressive Fat Loss Requires More than The Basic .... looking for unbiased information about fat loss supplements without any

[BLane]

Welcome!

My simple formula would be to eat 4-6 small meals (figure out BMR to determine daily calorie intake) to go along with cardio 4-6 times a week. I recommend interval cardio - for every 5 minutes of the treadmill or whatever you do, do 1 or 2 minutes of maximum effort. This will help to regulate your metabolism.

[Kevsworld]

Maybe this will help:


Shoot for 10-12 calories per lb of body weight daily. This is a modest calorie deficit that should give your results.

[BLane]

My basic formula would be to keep the meals small, but frequent. High protein, low carb diet. Cut the bread, pasta and rice in half (unless you're about to do some serious training).

Do cardio 4-6 times a week 30-40 min and you're golden!

Good luck!