Nkyle90's Cutting Log

[nkyle90]

So here's the lowdown. I'm 21 years old 6'3" 213 lbs around 16% body fat
I weight train 4 times a week and do 30-45mins cardio 4 times a week
I figured my TDEE is around 3300 calories so i'm going 500 below to 2800

Here's my diet i know I hit about 3100 calories but this is my jumping off point.
totals at bottom.

7:00am ½ cup oats 5/27/2.5
4 eggs 24/0/20
10:00am 2 whey 54/6/3.5
1 cup brown rice 4.5/45.8/1.6
1:00PM 6oz chicken breast 52.8/0/6.1
3:00pm 1 can chicken 33/0/1.5
1 cup rice 4.5/45.5/1.6
6:00pm 1 can chicken 33/0/1.5
2 cup rice 9/91.6/3.2
2 whey 54/6/3.5
10:00pm 8oz chicken 70.4/0/8.2
2 cups rice 9/91.6/3.2

Total Calories:3104.5
Total Protein: 334.1
Carbs: 314.9
Fats: 56.5

I'm shooting for a 45/45/10 ratio
Would this be appropriate?
I've been following this for a month and I haven't seen any reduction in bodyfat
I also just recently just switched from low reps high weight to low weight high reps
I've been weight training for a little over a year now
Any advice or suggestions are more than welcome!
Thanks guys - Nkyle90

[jypoll]

looks pretty good, but maybe seperate fats and carbs, in first meal you have alot of fats and carbs together, also carbs before bed isnt necessary unless it is post workout.

why can chicken? i would definitly change that to chicken breast, or even a different source of protein if possible, maybe some fish

you also forgot broccoli or vegetable

[nkyle90]

I swith in tilapia here and there. I'm a full time student so If i forget to premake my meals or run out unexpectedly I'll eat the canned chicken. you're right about the veggies I need to get those in somehow. So maybe just egg whites and rice for my first meal...Thanks for the reply

[--->>405<<---]

I'm shooting for a 45/45/10 ratio
Would this be appropriate?
I've been following this for a month and I haven't seen any reduction in bodyfat
I also just recently just switched from low reps high weight to low weight high reps
I've been weight training for a little over a year now
Any advice or suggestions are more than welcome!
Thanks guys - Nkyle90

hey nkyle.. welcome bro

IMO with a tdee of 3300(which is what i came up with too so good job) id run at 2500cals

for cutting i prefer low carb.. have done some reading as of late and one reason is cuz insulin reduces mobilization of fat cells.. personally if i were u id go with:

2500cals
350g pro
150g carbs
56g fat

limit ur carbs to meal 1, preworkout, postworkout ONLY...

incorporate am fasted cardio for 45mins where u can..

carb choices: sweet potato, brown rice, oatmeal.. thats it

[nkyle90]

Thanks for the advice!! and yea the only carbs I'm taking in are yams, whole oats, and brown rice. My protein shakes have some carbs too but I include that in my macros always.

[nkyle90]

anyone else think I should lower the carbs?

[bikeral]

I think your carbs are high as well for cutting. I do not work well with extremely low carbs but in the 160g range my energy is high for workouts and cardio.

Good luck bro

[gbrice75]

So here's the lowdown. I'm 21 years old 6'3" 213 lbs around 16% body fat
I weight train 4 times a week and do 30-45mins cardio 4 times a week
I figured my TDEE is around 3300 calories so i'm going 500 below to 2800

Damn, big boy!!! How did you arrive at a TDEE of 3300? Just curious. Unless you're extremely active, I'll bet it's a bit high.

Here's my diet i know I hit about 3100 calories but this is my jumping off point.
totals at bottom.

7:00am ½ cup oats 5/27/2.5
4 eggs 24/0/20
10:00am 2 whey 54/6/3.5
1 cup brown rice 4.5/45.8/1.6
1:00PM 6oz chicken breast 52.8/0/6.1
3:00pm 1 can chicken 33/0/1.5
1 cup rice 4.5/45.5/1.6
6:00pm 1 can chicken 33/0/1.5
2 cup rice 9/91.6/3.2
2 whey 54/6/3.5
10:00pm 8oz chicken 70.4/0/8.2
2 cups rice 9/91.6/3.2

Total Calories:3104.5
Total Protein: 334.1
Carbs: 314.9
Fats: 56.5

I'm shooting for a 45/45/10 ratio
Would this be appropriate?

Personally I think carbs are too high and fats are definitely too low - still assuming your calories are accurate. You may very well need to rework this around a new daily caloric goal, which I have reason to believe is closer to 2900 than 3300.

You have more carbs in your bedtime meal than your first meal of the day - what's the rationale behind this? Meal 1 is lacking protein and is way high in fat - i'd reduce that fat by half. Also, I imagine you're going to get sick of chicken REALLY fast... why no variety? (I saw you swap tilapia in at times).

Most important, where does your workout fit into this schedule?

I've been following this for a month and I haven't seen any reduction in bodyfat

That says it all right there. Chances are your calories are too high. A month is plenty of time to see results in the right direction. Time to rework your macros - i'd suggest starting at a 2900 TDEE, and dropping 500 calories from there. Adjust as needed based on results, or lack thereof - but I'm willing to bet you'll start seeing some.

I also just recently just switched from low reps high weight to low weight high reps

This is good. Also, shorter rest periods between sets, try to make your weight training session more cardio intensive. A weight training session done properly can actually get your heart rate up and keep it there for the most part, helping you burn fat while training.

I've been weight training for a little over a year now
Any advice or suggestions are more than welcome!
Thanks guys - Nkyle90

Welcome to the board!