Cutting up

[Ebach]

Hi all,

I'm planning to get cut in the following couple months or so. I'm trying to get as much info as possible.

I'm about 5'9' and 185lbs; not exact since I haven't measuered neither my height or weight in a while. I would consider myself a mesomorph. I would say 15%+ bodyfat.

Now, I've been doing some basketball worksout for last couple weeks to get warmed up and lose some of the excess fat that makes me laze-up when it comes to exercises and all.

I think I lost quite a bit of fat in the stomach area and some ass. I've dropped a little from the lower back area as well.

I'd like to get help on figuring out an eating schedule with the precise calories and types of foods for cutting up. Also, I'd like to know what exercises as well as # of reps and sets for each exercise that are good to keep the muscle while cutting up.

I'd like to add that I do smoke, about a pack a day. Will this keep me from cutting up? I'd rather cut up while I smoke -- I'll definitely be quitting in the near future but for now I like it the way it is. Don't want to force too much change in a short period of time or I know it won't last for long.

If you need more specific info please let me know and I'd be happy to provide it.

Thanks!

--Pavlin

 

[madgame]

I dont think smoking has anything to do with cutting, actually I think it definetly is a better idea to stop smoking after having cut up, cause trying to do both at the same time might be too much like u said. Besides ppl say that smokers are less hungry than nonsmokers on the average (I never really noticed that though I smoked for 6 years, too). But after all Id say get cut up and stop smoking afterwards..cause its just plain stupid to spend money on getting cancer ;-)

Apart from that everything you need to know is said in DIESEL's cutting guide...

 

[Ebach]

Maybe I read the wrong diesel guide but the one I read doesn't talk about the details of choosing foods and appropriate exercises.

Let's say I want to eat a piece of bread. How do I know what type of nutrients it contains; i.e. protein, fat, etc. and how many grams of each.

Is there an easy way to measure my bodyfat without buying a special tool for it?

Also, can you point me to a website that shows the correct way of doing each of the exercises? I've done some body workouts but nothing too advanced and I don't know the names for the exercises, just what some friends at school showed me.

Can someone make an eating and exercises schedule for me? Or at least help me make one myself? Are there any questions I need to ask myself before I try to make a schedule.

 

[MindOverMatter]

Let's say I want to eat a piece of bread. How do I know what type of nutrients it contains; i.e. protein, fat, etc. and how many grams of each.

most store-bought toast/bagels etc have this information listed on the bag.

when i don't know the exact nutrition content of a product, i usually do a search on yahoo/google for "<name of food> nutrition content"

As for exercises, try searching the web for bodybuilding websites, some of them have instructional videos. also, if you have money, I'd recommend buying Arnold's Encyclopedia of Modern Bodybuilding. That book pretty much covers everything.

 

[Ebach]

I eat a lot of european foods and they don't have the labels on them. In any case, I'll look at the book and probably get it since I'm serious about getting in shape and all but I'd like to start with the healthy diet as soon as possible. Where do I start figuring out what kind of food to eat and how many calories each, etc?

Any help is much appreciated!

 

[FlyGuy]

If you're really serious then you might consider getting this program:

http://www.musclegaintips.com/

You can research everything yourself, but this will save you a LOT of time and has been proven to work. It details everything you need to know about lifting, diet, tracking your progress, etc.

 

[Ebach]

I AM serious, but since there is a lot of free information on the internet I was hoping to get by with what's on there. I might purchase a book or two on the subject as time goes on. Can you recommend any websites that have step by step tutorials similar to bodybuilding.com?

 

[FlyGuy]

AST Sports Science has some good free info, as well as exercise execution and training routines:

www.ast-ss.com

 

[Ebach]

I've been reading extensively from bodybuilding.com and things are starting to make sense. I'll check out the site you provided for more info. Thanks!

 

[semag]

For all nutritional content info, visit:

http://www.nal.usda.gov/fnic/foodcomp/search

haha.. .that should help you figure out your P/c/f's.

 

[jive]

Fitday.com keep track of your calories

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