Please Critique My Cutting Diet

[buja]

I have done the research and have come up with a cutting diet. My goal is to cut down my bodyfat by about 2 or 3% in 3 months. I have been working on bulking for the last six months and have taken my weight from about 163 to up to just under 177. Most of the wight is lean muscle but there are signs of "bulking" and holidays mostly in my mid section. I would say I am about 11 or 12% bf currently and am looking to push single digits. Please critique my diet. Here are my stats and my workout splits including cardio (I'll send Pics soon).
25yrs 5' 8" 177lbs @12%bf

W/O Splits
Back and Biceps
Shoulders and Triceps
Legs
Chest and Calves

Cardio
3 days 45-60 mins Stair stepper (or bike or run) @ 70-75% MRH
2 days 30-40 mins (see above)

I hope to start my new routine Next week or so. My goal date is March 28th Cruise to Jamaica. Thanks in advance for the help!!!

[buja]

mistake

[buja]

I'm a retard!
sorry didnt notcie I forgot to copy in the diet........long week, here it is
1. 7:00am – 2 scoops protein three pieces whole wheat toast
56g protein
41g Carbs
6g fat
448 Cals
2. 9:45 – can of tuna with one packet relish and 6 whole wheat crackers
20g Protein
17g Carbs
5g Fat
230 Cals
3. 12:30pm – 7oz chicken 1 can green beans
51g protein
8g carbs
5g fat
285 Cals
4. 3:15 – 6 egg whites
21g protein
2g carbs
1 fat
103 Cals
5. 5:30 – 6oz deli turkey
30g protein
13g carbs
5g fat
195 Cals

Workout 7-8:30

6. 8:30 PWO 2 scoops protein 70g dex
50g protein
76g carbs
3g fat
503 Cals
7. 11pm – 1 ½ scoops protein with flax and small cup of cottage cheese
48g protein
5g carbs
25g fat
450 Cals

[primetime1]

maybe i missed it.. but wheres the diet???

[buja]

just added it

[primetime1]

ok .. now i see it

[primetime1]

from the break down of things id say they look pretty good (numbers wise).. im not a pro on this cuttin subject, but i have been researchin it alot since im cutting now as we speak .. diet is in progress and be down on paper this weekend... the main thing is seperation of fats and carbs from what ive read and it seems youve done this ..
hopefully some sr members can chime in and put some good advice out there for you.. and well me too..
good luck bro

[steve0]

bruh your fat if way way way to low woman need at least 30grams of at per day or there hair will fall out and your only getting 25g's you need to up ur fats

[buja]

i know im lacking there, my plan was to incorporate almonds into the meals later in the day, any other personal prefs for getting in the fat

[primetime1]

25 g of fat????? when added up its 50g .. maybe im calculating this wrong.. when you said 25 do you mean only durring the day or tatal? curious to cuz im learning how to cut also..

[steve0]

bruh ur diet is horrble i think u have like 3 protein only meals that is not good check th cuttingsticky above some sources for fat are Flax,oliveoil,peanutbutter,almonds,

[chest6]

I never saw the reason to add fat if you didnt really need it? Does it help with absorbtion or something? I sometimes have a protein only meal does it really matter steve0?

[primetime1]

well heres another question.. about obtaining the needed fat fror the diet... would using a muscle milk protien shake do it some where between meals? per serving that ish has like 18g of fat.. supposedly good ones

[steve0]

I never saw the reason to add fat if you didnt really need it? Does it help with absorbtion or something? I sometimes have a protein only meal does it really matter steve0?

well if you count the fat in his diet it comes out to 27 grams, he dosnt even have any Flax in his diet, i would at least through down 1 tbls a day it will help maintain some muscle as well as strength, as for asorbtion fat basically just slows down the time of absorbtion to keep u feeling fuller longer, i myslef sometimes just have protein only meals as well, it may work for some specially if your gettinegh fat but to me 27 grams of fat per day seems very low

[steve0]

well heres another question.. about obtaining the needed fat fror the diet... would using a muscle milk protien shake do it some where between meals? per serving that ish has like 18g of fat.. supposedly good ones

i beleive muscle milk is a great product, its kindda exspensive but worth it if you can afford it, 1 shake a day is a pretty good idea.

[primetime1]

thanks for the help on that.. i use it now and was wondering if it was too much fat per serving.. ill stick to the one a day. i also use another whey protien with low fat and carbs and cals.

also.. how much do you guys pay for the mm? i get it for 22 bucks is that good?