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  1. #1
    Levrige's Avatar
    Levrige is offline New Member
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    My Cutting Diet - Is it in check?

    Hey guys, first of all, I have been coming to this message board for a few months now and have learned a great deal about training and nutrition from you all. I just want to say "thank you" for all of the help that everyone has offered.

    I started a cutting diet about a month ago and have been doing well on it. I have lost a few inches (measured by the mirror and my jeans) and steadily continue to lose. I think that it may be time to re-adjust my macros, and I wanted to get some input from you all about whether these macros are feasible for my stats. My main goal as of now is to lose body fat and retain as much lean mass as possible.

    Age: 23
    Weight: 195 lbs, LBM: 145 lbs. (26.3% bf according to a body fat analyzer)
    Height: 6' 2"
    Workouts: Lift 3x week (MWF) (in afternoon), Morning Cardio (MTWThFS)(60-65% mhr) 6x week


    Cardio/Lifting Day Diet

    MEAL 1 Amount Fat Carbs Protein Cals
    Egg Whites 5 whites 0.3 1.2 18.0 86.0
    Protein 23.7 g 0.0 0.0 20.0 85.0
    Natty PB 1 tbsp 8.0 0.5 4.5 95.0
    Veggies (w/ eggs)

    Subtotal 8.3 1.7 42.5 266.0

    MEAL 2
    Protein (isolate) 47.7 g 0.0 0.0 40.0 170.0
    Almonds 15 g 7.5 0.5 3.5 85.0

    Subtotal 7.5 0.5 43.5 255.0

    MEAL 3
    Tuna 187 g 8.3 0.0 40.0 245.0
    Full fat mayo 1/2 tbsp 6.5 0.0 0.0 50.0
    Veggies (fiberous greens, inside salad)

    Subtotal 14.8 0.0 40.0 295.0

    PWO
    Protein (isolate) 47.7 g 0.0 0.0 40.0 170.0
    Dextrose 80 g 0.0 80.0 0.0 320.0

    Subtotal 0.0 80.0 40.0 490.0

    PPWO
    Chicken Breast 175 g 1.5 0.0 40.0 169.4
    Sweet Potato 230 g 0.0 45.0 3.5 205.0
    Subtotal 1.5 45.0 43.5 374.4

    MEAL 6
    Protein (isolate) 47.7 g 0.0 0.0 40.0 170.0
    Udo's Oil 1.0 tbsp 14.5 0.0 0.0 125.0

    Subtotal 14.5 0.0 40.0 295.0

    TOTALS 46.6 127.2 249.5 1975.4

    --------------------------------------------------------------

    Cardio Only Day Diet

    Cardio/Lifting Day Diet

    MEAL 1 Amount Fat Carbs Protein Cals
    Egg Whites 5 whites 0.3 1.2 18.0 86.0
    Protein 23.7 g 0.0 0.0 20.0 85.0
    Natty PB 1 tbsp 8.0 0.5 4.5 95.0
    Veggies (w/ eggs)

    Subtotal 8.3 1.7 42.5 266.0

    MEAL 2
    Protein (isolate) 47.7 g 0.0 0.0 40.0 170.0
    Almonds 15 g 7.5 0.5 3.5 85.0

    Subtotal 7.5 0.5 43.5 255.0

    MEAL 3
    Chicken Breast 200 g 1.7 0.0 45.8 194.0
    Oatmeal 1/2 cup 1.5 27.0 1.3 75.0
    Veggies(fiberous)

    Subtotal 3.2 27.0 47.1 269.0

    MEAL 4
    Protein (isolate) 47.7 g 0.0 0.0 40.0 170.0
    Almonds 15 g 7.5 0.5 3.5 85.0

    Subtotal 7.5 0.5 43.5 255.0

    MEAL 5
    Turkey Burgers 167 g 1.6 0.0 40.0 193.0
    Full fat mayo 1/2 tbsp 5.5 0.0 0.0 50.0
    Veggies (fiberous)

    Subtotal 7.1 0.0 40.0 243.0

    MEAL 6
    Protein (isolate) 47.7 g 0.0 0.0 40.0 170.0
    Udo's Oil 1.0 tbsp 14.5 0.0 0.0 125.0

    Subtotal 14.5 0.0 40.0 295.0

    TOTALS 48.1 29.7 256.6 1583.0

    -------------------------------------------------------

    It seems like my calories are really low, but maybe its because I have greatly cleaned up my seperation of macros (ie. going from protein blend to isolate, etc.). Does this diet seem like it will work? Is my protein-weight ratio high enough? Any input is greatly appreciated. Thanks guys.

    Cheers,
    levrige

  2. #2
    Panzerfaust's Avatar
    Panzerfaust is offline Ron Paul Nuthugger
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    Looks good to me and i like how you are mixing up your sources of EFA's.

    Of course you will tweak it here and there to suit your personal needs etc..

    Good luck bro..you are on your way....

  3. #3
    OSTIE's Avatar
    OSTIE is offline Senior Member
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    VERY nicely laid out. If you stick to this, I think you will be extremely pleased with the results. Also, as your body changes for the better, do not forget to re-adjust your macros.

    Best of luck,

    -ost

  4. #4
    fritz2435's Avatar
    fritz2435 is offline Member
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    Congrats on your progress! Be sure to lower cals gradually to prevent muscle loss. If you are dropping body fat good on your current diet, don't change it until you feel you need to. If it's not broken, don't fix it!

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