New cutting diet

[RUBADUCK]

I am 22 years old 225 lbs 6'2" if I had to guess my bf is around 12-13%(I have no calipers or any way to get a real accurate measure, but if I tense my midsection I can see a six pack clearly.) I have been cutting for the past six months. Two months ago I did a cycle of clen and loved it. Right now I am in the middle of a T3/clen/winni cycle, I do not like it but will finish it out in two weeks followed by nolva. I want to get down to around 9% bf after around 6 weeks and would like to weigh in under 210. I thought my diet was pretty good until I came upon the Diet forum. This has been a huge help for me. My new diet is as follows please critique.

wake up 0600 45 minutes moderate cardio

Meal 1 0745 egg white omelette w/ veggies and picante sauce, 1/2 cup Oatmeal
around 40 grams protein 35 grams carb

Meal 2 0930 protein shake, can of tuna w/picante sauce
around 50 grams protein 20 grams carb

Workout 1100-1215

PWO 1215 2 scoops protein, 2 bananas (dextrose on order)
44 grams protein 70 grams carb

PPWO 1430 1 can tuna, NYTRO PRO shake
70 grams pro 1 gram fat 24 grams carb 1 gram sugar

Meal 5 1700 2 lean meats, nuts and olives
around 45 grams pro 25 grams fat 10 grams carb(bad?)

Meal 6 2000 1 can tuna, nuts or sunflower seeds (flaxseed oil on order)
35 grams protein 28 grams fat 10 grams carb

daily totals protein 284 carb 169 fat around 55
total caloric intake 2307
according to the harris benedict method my intake should be at 2962 in order to lose 2 pounds a week?


The mixed nuts that I have contain 14 grams of fat and 5 grams of carb, I will have two servings so that will be 28 grams fat 10 grams carb. Will that many carbs be detrimental to the meal? I will try to take picks and post them to give a better idea of my condition. I will hold off any other questions for after the replies.

flame on

[copenhagen]

I am 22 years old 225 lbs 6'2" if I had to guess my bf is around 12-13%(I have no calipers or any way to get a real accurate measure, but if I tense my midsection I can see a six pack clearly.) I have been cutting for the past six months. Two months ago I did a cycle of clen and loved it. Right now I am in the middle of a T3/clen/winni cycle, I do not like it but will finish it out in two weeks followed by nolva. I want to get down to around 9% bf after around 6 weeks and would like to weigh in under 210. I thought my diet was pretty good until I came upon the Diet forum. This has been a huge help for me. My new diet is as follows please critique.

wake up 0600 45 minutes moderate cardio

Meal 1 0745 egg white omelette w/ veggies and picante sauce, 1/2 cup Oatmeal
around 40 grams protein 35 grams carb

Meal 2 0930 protein shake, can of tuna w/picante sauce
around 50 grams protein 20 grams carb

Workout 1100-1215

PWO 1215 2 scoops protein, 2 bananas (dextrose on order)
44 grams protein 70 grams carb

PPWO 1430 1 can tuna, NYTRO PRO shake
70 grams pro 1 gram fat 24 grams carb 1 gram sugar

Meal 5 1700 2 lean meats, nuts and olives
around 45 grams pro 25 grams fat 10 grams carb(bad?)

Meal 6 2000 1 can tuna, nuts or sunflower seeds (flaxseed oil on order)
35 grams protein 28 grams fat 10 grams carb

daily totals protein 284 carb 169 fat around 55
total caloric intake 2307
according to the harris benedict method my intake should be at 2962 in order to lose 2 pounds a week?


The mixed nuts that I have contain 14 grams of fat and 5 grams of carb, I will have two servings so that will be 28 grams fat 10 grams carb. Will that many carbs be detrimental to the meal? I will try to take picks and post them to give a better idea of my condition. I will hold off any other questions for after the replies.

flame on

ok bro, your diet does not look that bad. take a look at the bold text.

i would make meal 2 a pro/carb meal. maybe add 1/2 cup brown rice.

substitute oats for the banannas. if you mix them with your protein powder and mix them in the blender they go down pretty easy.

on the ppwo i would change the shake to a whole food source. like a sweet potato or some more brown rice.

good deal with the flax seed oil. also im not sure if the nuts are mixed or a specific type, but i would go with raw almonds.

what are you calling lean meats? i would also add some veggies in there as well.

good luck

[RUBADUCK]

would it be ok on meal 2 to just add oats to make it look like this

Meal 2 0930 can of tuna, protein shake, oatmeal

I have trouble finding brown rice as I am in Iraq and can only eat what is available at the chow hall. As far as lean meats I had grilled chicken and grilled steak strips tonight a lean cut I think but I can't be sure as it is chow hall food. How many grams of carbs are necessary to make a meal Pro\carb? also can I add veggies to any meal if so how much and what kinds?
keep the comments coming.

[copenhagen]

props to you man, good luck in IRAQ bro. Thanks for protecting our country.

meal 2 sounds fine.

veggies can go with every meal if you want. they are safe foods.

the reason i say pro/carb is because it does not include any fats like nuts/oils etc. i would say try and get around 30g of carbs in for your pro/carb meal.

[rjlariv]

Yeah man, stay safe out there. If something happens to you we wont get to see how the course of your diet out there goes.

[RUBADUCK]

I figured on the PWO that I would need some high glycemic index carbs that would digest fast to deliver nutrients faster. Doesn't oatmeal digest very slowly? also should I worry about my caloric intake being so much lower than the harris benedict method prescribes?

[RUBADUCK]

How about sunflower seeds for a fat.

[RUBADUCK]

a little help please

[IronFreakX]

Yeah they're good, they also contain fiber, minerals, vitamin e and other good stuff.

-About PWO: There have been many debates about this and some prefer low while others prefer high gi, some for convience of drinking it and some for claimed benefits, for you, I think a High GI carb would be more beneficial taking into account your circumstances followed by a low gi carb PPWO.

-About your caloric intake, these formulas IMO are meant to give you a guide line but not a definate answer, If you're losing strength/too much strength then up the calories a bit and/or tweak the macros considering you're getting enough sleep/rest etc.... because lose of strength can be contributed to other things than diet.

Good luck.

[copenhagen]

right on iron freak, multiply your bodyweight by 13 for lean mass gains and multiply it by 10 to lose/maintain weight. this being said RUBADUCK, your sitting pretty right now with those calories, just trying to get the point across that there are many formulas and they will all be different, you just need to listen to your body bro. good luck