To learn how to cut
http://forums.1fast400.com/?showtopic=19732

To find out how many calories you need
http://www.geocities.com/arelliotness/harris-elliot.xls

To Find out how many calories you eat
http://www.fitday.com/WebFit/Index.html

This is what you should eat
http://forums.beyondmuscle.com/?showtopic=40589

For a possible form of cardio
http://forums.1fast400.com/?showtopic=1416

TRAINING
http://forums.1fast400.com/?showtopic=20444
http://forums.1fast400.com/?showtopic=26006&hl=growing
http://www.exrx.net/Lists/WorkoutMenu.html
For form
http://www.thetrainingstationinc.com/exercises.html


POST YOUR DIET
HERES MY IDEA FOR YOUR WORKOUT

Back/Bis

Chest/Tris

Shoulders/Legs

All done once a week with at least one day of rest in between:
IE: Monday, Wednesday, Saturday.
On days that are not lifting days, do cardio in the morning!

During your workout days, pick 3 exercises for each muscle, then do three sets of that exercise. Each set should be 10 reps long.

http://forums.bulknutrition.com/?showtopic=22827
Make these your staple movements


LOOK AT THESE FOR A GUIDE
http://forums.beyondmuscle.com/?showtopic=15843&st=0
http://forums.beyondmuscle.com/?showtopic=40464&st=0

Great links EXCEPT for the "how many calories you need" one. It had me at 5,300 calories per day....for CUTTING! It sounded extremely overestimated to me, so I double checked at other BMR calculation websites and everywhere else had me at around 3365 for maintainance at my height/weight/age/activity level.

I'd check around other places before I used the calculation that link will give you, or you're likely to get very frustrated trying to cut on those numbers.

It has me a little above 2k calories (im 180lbs). That sounds reasonable

I dunno how they arrived at my figure because I entered in allt he info they asked for. In any case, it says I need 3365, so I'll start off w/ a 500 cal deficit the 1st week and slowly work down from there until I get as lean as I'd like to be.

Q. What about fruit?
A: Fruit replenishes glycogen stores in the liver, and in my opinion, is not to be a staple of a strict cutting diet, with a few exceptions.

What are your few exceptions? PWO banana? Apples?

thanks for the post x. i was looking for something like this and u answered my prayers. perfect before summer...

Best post or article I've read about cutting up. My favorite part is the quote at the end

Grapefruit.

if you absolutely have no dextrose, maltodex or waxy for post workout insulin spike/glycogen replenishment, what food/drink item do you think would give a fairly resonable substitute?

i understand sucrose is no good, fructose is alright maybe to replenish liver glyco, glucose isnt great....lactose isnt ideal.

would something like pure maple syrup, oats and corn meal or corn starch be suitable?

opinions?

Have some whey and a yam or white potato 7oz yam or white potato would = 49G carbs plus the little carbs in 2 scoops of whey that would put u at 50-52g carbs...That will do the trick and keep you lean, less of a jolting insulin response that can lead to fat storage.

glucose is dextrose.
havings fruits after workout is ok. not the best.

oats should be eaten around 30 minutes after postworkout shake

so wait. if table sugar (sucrose) is half glucose/half fructose, why is it frowned upon for Post wo?

p.s. can i buy some pot from you?

really milk bad? even skim milk? i drink a lot of skim milk = /

yes, kill the milk.


skim milk is just milk with less fat.

not reduced sugar.

its cuz it may take longer than glucose to absorb and be utilized.

table sugar has to be broken into a monosaccharide (glucose and fructose)
and then be utilized.

fructose is not as efficient in raising the insulin post workout as much as glucose would
and isnt great for shuttling nutrients like amino acids into muscles.

its OK to take table sugar. but it isnt as good as just taking dextrose.

Thankyou for the information X

Op for...that picture is awful bro, im going to have trouble sleeping tonight lol

That's a good guideline. I'm just starting to finally cut myself, after two years, and this is going to help. Thanks.