Cutting / Lean mass diet in the works, Please Critique!

[SocraticMind]

I wanted to thank anyone who took the time to critique my diet ahead of time. It is just about summer time and I need to get straight into cutting phase. This diet is my first attempt at properly managing my macros and bringing myself up to a new level of training discipline.


Personal Stats:

Weight: 187lbs
Height: 6'
Age: 21
Male
Bodyfat: ~17%-18%

BMR: 66 + ( 6.23 x 187 = 1,165.01 ) + ( 12.7 x 72 = 914.4) - ( 6.8 x 21 = 142.8) = 1,936.61 calories

Daily Caloric Needs = (1936.61 * 1.55) = 3,001 calories


My Diet's Macros are as follows:

Protein: 343.2g (56%, 1,353 calories)
Carbs: 158.7g (24%, 579 calories)
Fats: 51.6g (20%, 468 calories)

Total Calories: 2,400



Diet Plan:


Meal #1:
- Oatmeal, "Coach's Oats" (measured dry, 2/3 cup) [Fat:4.5g, Carb:40.5g, Protein:9.0g]
- 1 Whole Egg [Fat:5.4g, Carb:0.6g, Protein:5.4g]
- 9 Egg Whites [Fat:0.5g, Carb:2.2g, Protein:32.2g]


Meal #2:
- Protein Shake (All The Whey Protein Isolate, 1.5 Scoops) - Cinnamon Bun [Fat:0.0g Carbs:1.5g Protein:37.5g]


Meal #3:
- 6oz Chicken Breast (Boneless, Grilled) [Fat:13.1g, Carb:0g, Protein:50.3g]
- 1 Cup Broccoli, cooked [Fat:2.7g, Carb:7.1g, Protein:2.3g]
- 5 slices (3" diam, 1/4" thick) Red Bell Pepper: [Fat:0.1g, Carb:3.0g, Protein:0.5g]
- 5 slices (3" diam, 1/4" thick) Green Bell Pepper: [Fat:0.1g, Carb:2.3g, Protein:0.4g]


Meal #4:
- Protein Shake (All The Whey Protein Blend, 1.5 Scoops) - Mint Chocolate [Fat:3.0g, Carb:1.5g, Protein:33.0g]


Meal #5:
- 1 1/2 Fish Fellets, cooked [Fat:2.1g, Carb:0g, Protein:39.5g]
- 1 (.5lb) Sweet potato, cooked [Fat:0.3g, Carb:40.2g, Protein:3.1g]


Meal #6:
- 6oz London Broil Steak, choice cut (Grilled) [Fat:6.7g, Carb:0.0g, Protein:61.0g]
- 1.5 cups Salad, w/low fat dressing [Fat:4.5g, Carb:10.0g, Protein:2.6g]


Meal #7:
- Protein Shake (All The Whey Protein Isolate, 1.5 Scoops) - Cinnamon Bun [Fat:0.0g Carbs:1.5g Protein:37.5g]


Meal #8:
-4oz Turkey Breast [Fat:1.9g, Carb:4.8g, Protein:19.4g]
-6 5" Sticks of Celery, Raw [Fat:0.2g, Carb:3.0g, Protein:0.7g]



Other Calorie Sources:

- Gatorade, Post Work-Out Only [Fat:0.0g, Carb:21.0g, Protein:0.0g]
- BSN Cell Mass (creatine) [Fat:0.0g, Carb:7.0g (no-sugar), Protein:0.0g]
- Fish Oil supplement (0mega 3/6/9) [Fat:4.0g, Carb:0.0g (no-sugar), Protein:0.0g]


Multivitamin:

- AOR: Ortho-Core (nutrient facts)



I am also planning on throwing some fat burners up in the mix, but I have not decided which ones yet. Any comments or suggestions would be greatly appreciated, thank you.

[jamyjamjr]

I wanted to thank anyone who took the time to critique my diet ahead of time. It is just about summer time and I need to get straight into cutting phase. This diet is my first attempt at properly managing my micros and bringing myself up to a new level of training discipline.


Personal Stats:

Weight: 187lbs
Height: 6'
Age: 21
Male
Bodyfat: ~17%-18%

BMR: 66 + ( 6.23 x 187 = 1,165.01 ) + ( 12.7 x 72 = 914.4) - ( 6.8 x 21 = 142.8) = 1,936.61 calories

Daily Caloric Needs = (1936.61 * 1.55) = 3,001 calories


My Diet's Micros are as follows:

Protein: 343.2g (56%, 1,353 calories)
Carbs: 158.7g (24%, 579 calories)
Fats: 51.6g (20%, 468 calories)
why's your diet split like this??? how about a 40 40 20 split??

Total Calories: 2,400
seems u need to add some calories bro.. just 200kcal at the most


Diet Plan:


Meal #1:

- Oatmeal, "Coach's Oats" (measured dry, 2/3 cup) [Fat:4.5g, Carb:40.5g, Protein:9.0g]

- 1 Whole Egg [Fat:5.4g, Carb:0.6g, Protein:5.4g]

- 9 Egg Whites [Fat:0.5g, Carb:2.2g, Protein:32.2g]
decent


Meal #2:

- Protein Shake (All The Whey Protein Isolate, 1.5 Scoops) - Cinnamon Bun [Fat:0.0g Carbs:1.5g Protein:37.5g]

is this post workout??? if not, eat real food and omit the cinnamon bun, simple sugar and carb

Meal #3:

- 6oz Chicken Breast (Boneless, Grilled) [Fat:13.1g, Carb:0g, Protein:50.3g]

- 1 Cup Broccoli, cooked [Fat:2.7g, Carb:7.1g, Protein:2.3g]

- 5 slices (3" diam, 1/4" thick) Red Bell Pepper: [Fat:0.1g, Carb:3.0g, Protein:0.5g]

- 5 slices (3" diam, 1/4" thick) Green Bell Pepper: [Fat:0.1g, Carb:2.3g, Protein:0.4g]
nice


Meal #4:

- Protein Shake (All The Whey Protein Blend, 1.5 Scoops) - Mint Chocolate [Fat:3.0g, Carb:1.5g, Protein:33.0g]
again, if not post workout, omit for real food

Meal #5:

- 1 1/2 Fish Fellets, cooked [Fat:2.1g, Carb:0g, Protein:39.5g]

- 1 (.5lb) Sweet potato, cooked [Fat:0.3g, Carb:40.2g, Protein:3.1g]
nice


Meal #6:

- 6oz London Broil Steak, choice cut (Grilled) [Fat:6.7g, Carb:0.0g, Protein:61.0g]

- 1.5 cups Salad, w/low fat dressing [Fat:4.5g, Carb:10.0g, Protein:2.6g]
add efa


Meal #7:

- Protein Shake (All The Whey Protein Isolate, 1.5 Scoops) - Cinnamon Bun [Fat:0.0g Carbs:1.5g Protein:37.5g]

again, real food

Meal #8:

4oz Turkey Breast [Fat:1.9g, Carb:4.8g, Protein:19.4g]

6 5" Sticks of Celery, Raw [Fat:0.2g, Carb:3.0g, Protein:0.7g]

i would switch meal 8 with meal 6, seeing as how lean beef is best for you before bed time

Other Calorie Sources:

- Gatorade, Post Work-Out Only [Fat:0.0g, Carb:21.0g, Protein:0.0g]

- BSN Cell Mass (creatine) [Fat:0.0g, Carb:7.0g (no-sugar), Protein:0.0g]

- Fish Oil supplement (0mega 3/6/9) [Fat:4.0g, Carb:0.0g (no-sugar), Protein:0.0g]


Multivitamin:

- AOR: Ortho-Core (nutrient facts)



I am also planning on throwing some fat burners up in the mix, but I have not decided which ones yet. Any comments or suggestions would be greatly appreciated, thank you.

all together, not a bad diet.....

[SocraticMind]

Thanks Jamy, I was hoping you would stop in and show me the light.

I adjusted the macros to:

Protein: 55% (349.8g)
Carbs: 25% (156.9g)
Fats: 20% (57.6g)

Calories: 2,563


I am being aggressive against too much carb intake because I am an endo-mesomorph body type and tend to put on fat easily along with muscle. Since I'm cutting, I have a feeling I'm really going to need to watch out for too much carbs.

I wanted to mention a couple of things that I don't think I was clear about.

The cinnamon bun in the diet is the flavor of the protein shake, as is the chocolate mint. There is no "actual" cinnamon bun in the diet. There is only trace amounts of simple carbs in the protein blend <1g and none in the isolate. I am planning on alternating the proteins from day to day, one day having two servings of isolate and one of the blend and then opposite the next day.

I am getting my EFA's from my Fish Oil supplement which is included at the bottom of the diet plan.

Having a lot of different high quality protein sources throughout the day gets pretty expensive, so that's why I opted to have protein shakes as "snacks" in between my core meals. This also helps if I'm out, as I can keep a cooler in the car w/ an ice pack, shaker, bag of protein, and water.

If you think that this is going to cause a problem, I'm totally open to suggestions for something to add into those meals. I added more protein into meals 2, 4, and 7 to bring up the calorie count a little as well.

The reason I was thinking to add the turkey at the last meal is because it contains tryptophan and will likely make me sleepy, making it good before bed. From what I remember, red meats take about 18 hours to completely release all amino acids anyways, so I was thinking that having it at the 6th meal would be better since it is going to be a more calorie dense protein source. I figured it would better to have it earlier rather then as the last meal before bed.

With that in mind, if you think it would be better switched I won't hesitate to change it.


Updated Diet Plan:


Meal #1:
- Oatmeal, "Coach's Oats" (measured dry, 2/3 cup) [Fat:4.5g, Carb:40.5g, Protein:9.0g]
- 1 Whole Egg [Fat:5.4g, Carb:0.6g, Protein:5.4g]
- 9 Egg Whites [Fat:0.5g, Carb:2.2g, Protein:32.2g]


Meal #2:
- Protein Shake (All The Whey Protein Isolate, 1 & 3/4 Scoops) - Cinnamon Bun Flavored [Fat:0.0g Carbs:1.8g Protein:43.8g]


Meal #3:
- 6oz Chicken Breast (Boneless, Grilled) [Fat:13.1g, Carb:0g, Protein:50.3g]
- 1 Cup Broccoli, cooked [Fat:2.7g, Carb:7.1g, Protein:2.3g]
- 5 slices (3" diam, 1/4" thick) Red Bell Pepper: [Fat:0.1g, Carb:3.0g, Protein:0.5g]
- 5 slices (3" diam, 1/4" thick) Green Bell Pepper: [Fat:0.1g, Carb:2.3g, Protein:0.4g]


Meal #4:
- Protein Shake (All The Whey Protein Blend, 1 & 3/4 Scoops) - Mint Chocolate Flavored [Fat:3.5g, Carb:1.8g, Protein:38.5g]


Meal #5:
- 1 1/2 Fish Fellets, cooked [Fat:2.1g, Carb:0g, Protein:39.5g]
- 1 (.5lb) Sweet potato, cooked [Fat:0.3g, Carb:40.2g, Protein:3.1g]


Meal #6:
- 6oz London Broil Steak, choice cut (Grilled) [Fat:6.7g, Carb:0.0g, Protein:61.0g]
- 3 cups Salad, w/low fat dressing [Fat:9g, Carb:20.0g, Protein:5.2g]


Meal #7:
- Protein Shake (All The Whey Protein Isolate, 1 & 3/4 Scoops) - Cinnamon Bun Flavored [Fat:0.0g Carbs:1.8g Protein:43.8g]


Meal #8:
-4oz Turkey Breast [Fat:1.9g, Carb:4.8g, Protein:19.4g]
-6 5" Sticks of Celery, Raw [Fat:0.2g, Carb:3.0g, Protein:0.7g]



Other Calorie Sources:

- Gatorade, Post Work-Out Only [Fat:0.0g, Carb:21.0g, Protein:0.0g]
- BSN Cell Mass (creatine) [Fat:0.0g, Carb:7.0g (no-sugar), Protein:0.0g]
- Fish Oil supplement (0mega 3/6/9) [Fat:4.0g, Carb:0.0g (no-sugar), Protein:0.0g]


Multivitamin:

- AOR: Ortho-Core (nutrient facts)

[jamyjamjr]

Thanks Jamy, I was hoping you would stop in and show me the light.

I adjusted the micros to:

Protein: 55% (349.8g)
Carbs: 25% (156.9g)
Fats: 20% (57.6g)

Calories: 2,563


I am being aggressive against too much carb intake because I am an endo-mesomorph body type and tend to put on fat easily along with muscle. Since I'm cutting, I have a feeling I'm really going to need to watch out for too much carbs.

i have the same body type and can relate, im currently running a 40 40 20 split myself with success though, but keep as is and keep me posted

I wanted to mention a couple of things that I don't think I was clear about.

The cinnamon bun in the diet is the flavor of the protein shake, as is the chocolate mint. There is no "actual" cinnamon bun in the diet. There is only trace amounts of simple carbs in the protein blend <1g and none in the isolate. I am planning on alternating the proteins from day to day, one day having two servings of isolate and one of the blend and then opposite the next day.

well then, that makes better sense

I am getting my EFA's from my Fish Oil supplement which is included at the bottom of the diet plan.

adding a efa like almonds, avocado (my fav) etc will slow down the digestion process later on in the day, i recommend u add some

Having a lot of different high quality protein sources throughout the day gets pretty expensive, so that's why I opted to have protein shakes as "snacks" in between my core meals. This also helps if I'm out, as I can keep a cooler in the car w/ an ice pack, shaker, bag of protein, and water.

well shit, i mean, when it comes down to budget, i can understand... do you have access to rotisery whole cooked chickens?? it's like 8 bucks and can yeild 200g of protien, just a though

If you think that this is going to cause a problem, I'm totally open to suggestions for something to add into those meals. I added more protein into meals 2, 4, and 7 to bring up the calorie count a little as well.

great!!

The reason I was thinking to add the turkey at the last meal is because it contains tryptophan and will likely make me sleepy, making it good before bed. From what I remember, red meats take about 18 hours to completely release all amino acids anyways, so I was thinking that having it at the 6th meal would be better since it is going to be a more calorie dense protein source. I figured it would better to have it earlier rather then as the last meal before bed.

i can see your reasoning behind it.. im used to eating my lean beef as a last meal.. if sleeping is an issue for you, i recommend melatonin at 3mg every night, i sleep like a baby on it.. if that's out of your reach, keep things as is

With that in mind, if you think it would be better switched I won't hesitate to change it.


Updated Diet Plan:


Meal #1:

- Oatmeal, "Coach's Oats" (measured dry, 2/3 cup) [Fat:4.5g, Carb:40.5g, Protein:9.0g]

- 1 Whole Egg [Fat:5.4g, Carb:0.6g, Protein:5.4g]

- 9 Egg Whites [Fat:0.5g, Carb:2.2g, Protein:32.2g]



Meal #2:

- Protein Shake (All The Whey Protein Isolate, 1 & 3/4 Scoops) - Cinnamon Bun Flavored [Fat:0.0g Carbs:1.8g Protein:43.8g]



Meal #3:

- 6oz Chicken Breast (Boneless, Grilled) [Fat:13.1g, Carb:0g, Protein:50.3g]

- 1 Cup Broccoli, cooked [Fat:2.7g, Carb:7.1g, Protein:2.3g]

- 5 slices (3" diam, 1/4" thick) Red Bell Pepper: [Fat:0.1g, Carb:3.0g, Protein:0.5g]

- 5 slices (3" diam, 1/4" thick) Green Bell Pepper: [Fat:0.1g, Carb:2.3g, Protein:0.4g]



Meal #4:

- Protein Shake (All The Whey Protein Blend, 1 & 3/4 Scoops) - Mint Chocolate Flavored [Fat:3.5g, Carb:1.8g, Protein:38.5g]


Meal #5:

- 1 1/2 Fish Fellets, cooked [Fat:2.1g, Carb:0g, Protein:39.5g]

- 1 (.5lb) Sweet potato, cooked [Fat:0.3g, Carb:40.2g, Protein:3.1g]



Meal #6:

- 6oz London Broil Steak, choice cut (Grilled) [Fat:6.7g, Carb:0.0g, Protein:61.0g]

- 3 cups Salad, w/low fat dressing [Fat:9g, Carb:20.0g, Protein:5.2g]



Meal #7:

- Protein Shake (All The Whey Protein Isolate, 1 & 3/4 Scoops) - Cinnamon Bun Flavored [Fat:0.0g Carbs:1.8g Protein:43.8g]



Meal #8:

4oz Turkey Breast [Fat:1.9g, Carb:4.8g, Protein:19.4g]

6 5" Sticks of Celery, Raw [Fat:0.2g, Carb:3.0g, Protein:0.7g]





Other Calorie Sources:

- Gatorade, Post Work-Out Only [Fat:0.0g, Carb:21.0g, Protein:0.0g]

- BSN Cell Mass (creatine) [Fat:0.0g, Carb:7.0g (no-sugar), Protein:0.0g]

- Fish Oil supplement (0mega 3/6/9) [Fat:4.0g, Carb:0.0g (no-sugar), Protein:0.0g]


Multivitamin:

- AOR: Ortho-Core (nutrient facts)

all in all, everything looks pretty good to me man... well done

[SocraticMind]

Thanks Jamy for your help.

I'm excited to go out and buy all my goods now, and a george foreman grill.

I'm considering keeping a log, but whether I do or not I'll make a point of following up and letting you know how things are coming along with my diet.

Also, the idea of adding avocado (mmmm..) is great. There is a place near me that sells them for $2 for a bag of 5....

[jamyjamjr]

yea, i freakin love avocados.. cant get enough of that shit, eat it every day

[chitownhoker]

yea, i freakin love avocados.. cant get enough of that shit, eat it every day

oh god i miss avacodos!!

but mind, since you say your senstative to carbs have you thought about carb cycling? like changine the diet you have now to your high carb day, then for three days do low carbs (cut your carbs in half to about 75 and just add in some grams of fat)

just a thought!, but your diet looks good either way!

[SocraticMind]

oh god i miss avacodos!!

but mind, since you say your senstative to carbs have you thought about carb cycling? like changine the diet you have now to your high carb day, then for three days do low carbs (cut your carbs in half to about 75 and just add in some grams of fat)

just a thought!, but your diet looks good either way!

Carbohydrate cycling is a pretty good suggestion. I think in order for me to figure out what macro ratio works for my body I'll just have to go by trial and error, so I'm going to start with the diet I have below and review results after a few weeks and adjust if necessary.

Interestingly enough, I checked out the nutrition facts on my chicken breasts and my food calculator had them wrong, wayy too much fat according to my calculator then was really in them.

I wasn't able to add in any avocados into my diet yesterday without throwing off my macros, due to the incorrect nutrition values for my chicken. However to my great delight, if I add in 1/2 an avocado per day now, it balances out my macros exactly to P:55% C:25% F:20% @
2,534 calories.


So for anyone curious (and admittedly for my own reference) here is my final diet for the next 6-10 weeks.


Final Diet Plan:


Meal #1:
- Oatmeal, "Coach's Oats" (measured dry, 2/3 cup) [Fat:4.5g, Carb:40.5g, Protein:9.0g]
- 1 Whole Egg [Fat:5.4g, Carb:0.6g, Protein:5.4g]
- 9 Egg Whites [Fat:0.5g, Carb:2.2g, Protein:32.2g]


Meal #2:
- Protein Shake (All The Whey Protein Isolate, 1 & 3/4 Scoops) - Cinnamon Bun Flavored [Fat:0.0g Carbs:1.8g Protein:43.8g]


Meal #3:
- 8oz Chicken Breast (Boneless, Grilled) [Fat:2.0g, Carb:0g, Protein:50.0g]
- 1 Cup Broccoli, cooked [Fat:2.7g, Carb:7.1g, Protein:2.3g]
- 5 slices (3" diam, 1/4" thick) Red Bell Pepper: [Fat:0.1g, Carb:3.0g, Protein:0.5g]
- 5 slices (3" diam, 1/4" thick) Green Bell Pepper: [Fat:0.1g, Carb:2.3g, Protein:0.4g]


Meal #4:
- Protein Shake (All The Whey Protein Blend, 1 & 3/4 Scoops) - Mint Chocolate Flavored [Fat:3.5g, Carb:1.8g, Protein:38.5g]


Meal #5:
- 1 1/2 Fish Fellets, cooked [Fat:2.1g, Carb:0g, Protein:39.5g]
- 1 (.5lb) Sweet potato, cooked [Fat:0.3g, Carb:40.2g, Protein:3.1g]


Meal #6:
- 6oz London Broil Steak, choice cut (Grilled) [Fat:6.7g, Carb:0.0g, Protein:61.0g]
- 2 cups Salad, w/low fat dressing [Fat:6.0g, Carb:13.3g, Protein:3.5g]
- 1/2 Avocado, cut up into salad [Fat:12.7g, Carb:7.4g, Protein:1.7g]


Meal #7:
- Protein Shake (All The Whey Protein Isolate, 1 & 3/4 Scoops) - Cinnamon Bun Flavored [Fat:0.0g Carbs:1.8g Protein:43.8g]


Meal #8:
-4oz Turkey Breast [Fat:1.9g, Carb:4.8g, Protein:19.4g]
-6 5" Sticks of Celery, Raw [Fat:0.2g, Carb:3.0g, Protein:0.7g]



Other Calorie Sources:

- Gatorade, Post Work-Out Only [Fat:0.0g, Carb:21.0g (sugar), Protein:0.0g]
- BSN Cell Mass (creatine) [Fat:0.0g, Carb:7.0g (no-sugar), Protein:0.0g]
- Fish Oil supplement (0mega 3/6/9) [Fat:4.0g, Carb:0.0g, Protein:0.0g]


Multivitamin:

- AOR: Ortho-Core (nutrient facts)



Final Daily Macro Nutrient Stats

Protein: 55% (349.5g)
Carbs: 25% (157.6g)
Fats: 20% (56.2g)

Calories: 2,534

[bk2718]

Updated diet:

Meal #1: 6:45am

- Oatmeal (1 cup) [Fat:2.5g, Carb:27g, Protein:5.0g]
- 1 Whole Egg [Fat:5.4g, Carb:0.6g, Protein:5.4g]
- 6 Egg Whites [Fat:0.5g, Carb:2.2g, Protein:32.2g] or Protein shake.


Meal #2: 9 am
- 6oz Chicken Breast [Fat:13.1g, Carb:0g, Protein:50.3g]
- 1 Cup Broccoli [Fat:2.7g, Carb:7.1g, Protein:2.3g]
- 1/4 cup almonds [Fat:15g, Carb:5g, Protein:6g]



Meal #3: 12
- 6oz Chicken Breast [Fat:2.5g, Carb:0g, Protein:36g]
- 1 Cup Broccoli [Fat:2.7g, Carb:7.1g, Protein:2.3g]



Meal #4: 2:30
-1 can of tuna [Fat:1g, Carb:0g, Protein:42g]
- 1 Cup Broccoli [Fat:2.7g, Carb:7.1g, Protein:2.3g]


Meal #5: 5:30 Pre Workout
- 6oz Chicken Breast [Fat:13.1g, Carb:0g, Protein:50.3g] Or fish 4 oz[Fat:1g, Carb:0g, Protein:20g]
-1/2 cup brown rice cals85/carbs17.5/pro 2g/fat1.5 g


6 or 6:15 Train 50 min total


Meal #6 : 7PM Post workout meal
-2 scoops of Whey Protein
-Banana [Fat:0g, Carb:23g, Protein:1g]


Meal #8: 9PM
- 6oz London Broil Steak[Fat:6.7g, Carb:0.0g, Protein:61.0g]
- 1 Cup Broccoli [Fat:2.7g, Carb:7.1g, Protein:2.3g]