Please Critique my cutting diet, stats + macros included

[cpye2]

Sex: Male
Weight: 200 lbs
Height: 6' 3"
Age: 22
BF: ~15%
Goal: Maintain as much mass / weight as possible and drop to 6-8% by Jan 2007.

6:00 AM
BCAA's (10g)

6:30 AM
Cardio (30-45 Min)

(Pro/Carb/Fat/Cal)
7:15-7:30 AM (Breakfast)
10 Egg Whites, 1 Egg Yolks & ½ Cup Oats, 1g Fish Oil (52/53/12/520)

10:00 AM
1 Can Tuna & 6 OZ Sweet Potato (37/30/1/300)

12:30 PM
1 Can Tuna & 6 OZ Sweet Potato (37/30/1/300)

2:15 PM
PreWO Drink:
L-Arg AKG 3g
L-Cit AKG 2g
L-Tyr AKG 500mg
Taurine 1g
L-Leu- 5g
L-Val 2.5g
L-Iso 2.5g
Glutamine Pep 5g
Creatine Ethyl Ester 2g
Betaine HCL 2g
Inositol Hexaphosphate 1g

2:45 PM
Workout

4:00 PM
PostWO Drink: (50/36/2/360)
L-Arg AKG 2g
L-Cit AKG 2g
L-Tyr AKG 500mg
Taurine 2g
2 Scoops Op Nut Whey
Glutamine Pep 5g
Creatine Ethyl Ester 2g
Dextrose 30g
Inositol Hexaphosphate 1g
ALA 300 MG

5:00 PM
1 Chicken Breast, 1 ½ Cup Brown Rice (31/64/11/500)

7:00 PM
1 Chicken Breast & 6 OZ Sweet Potato (28/30/11/300)

9:00 PM
1 Can Tuna, Flax (2g) (35/30/3/180)

11:00 PM
1 Scoop PM Protein, BCAAs (10g) (20/4/1/100)

Totals (290/247/42/2560)

Thanks guys, let me know what you think / what needs to be changed, added or removed. I plan on starting Oct 23.

[zodiac666]

i just glanced at it and overall it looked pretty good, but make sure you are adding up your macro's correctly. how does a meal consisting of 1 can tuna and 2g of flax contain 30g carbs?

[cpye2]

Sorry, that was supposed to be a 0, not 30. The totals are the correct ones though. Thanks for the quick response.

[cpye2]

~Updates~
Tell me what you think of the new revisions? Also should I through in a little natty PB at 9 or 11 at night to slow digestion? Added small meal preworkout, kept the totals the same by lowering sweet potato intake throughout day and adding the extra small meal = 1:00 1/2 Can Tuna 3 OZ Sweet Potato (18/15/1/150)

Sex: Male
Weight: 200 lbs
Height: 6' 3"
Age: 22
BF: ~15%
Goal: Maintain as much mass / weight as possible and drop to 6-8% by Jan 2007.

6:00 AM
BCAA's (10g)

6:30 AM
Cardio (30-45 Min)

(Pro/Carb/Fat/Cal)
7:15-7:30 AM (Breakfast)
10 Egg Whites, 1 Egg Yolks & ½ Cup Oats, 1g Fish Oil (52/53/12/520)

9:30 AM
1 Can Tuna & 5 OZ Sweet Potato (34/25/1/250)

11:30 PM
1 Can Tuna & 5 OZ Sweet Potato (34/25/1/250)

1:00 1/2 Can Tuna 3 OZ Sweet Potato (18/15/1/150)

2:00 PM
PreWO Drink:
L-Arg AKG 3g
L-Cit AKG 2g
L-Tyr AKG 500mg
Taurine 1g
L-Leu- 5g
L-Val 2.5g
L-Iso 2.5g
Glutamine Pep 5g
Creatine Ethyl Ester 2g
Betaine HCL 2g
Inositol Hexaphosphate 1g

2:30 PM
Workout

3:45 PM
PostWO Drink: (50/30/2/360)
L-Arg AKG 2g
L-Cit AKG 2g
L-Tyr AKG 500mg
Taurine 2g
1 Scoops Op Nut Whey
Glutamine Pep 5g
Creatine Ethyl Ester 2g
Dextrose 30g
Inositol Hexaphosphate 1g
ALA 300 MG

5:00 PM
1 Chicken Breast, 1 ½ Cup Brown Rice (31/64/11/500)

7:00 PM
1 Chicken Breast & 5 OZ Sweet Potato (28/25/11/250)

9:00 PM
1 Can Tuna, Flax (2g) (35/0/3/180)

11:00 PM
1 Scoop PM Protein, BCAAs (10g) (20/4/1/100)

Totals (306/253/58/2560)

[cpye2]

bump

[zodiac666]

diet looks excellent to me, only thing i would do is add some veggies throughtout the day.

[audis4]

diet looks pretty good. Quite a bit of carbs for cutting though.
Recheck your macros (carbs) in meal one for oats. list out what are fats/carbs/cals etc

[cpye2]

I'll prolly lower the carbs each week as needed. I would throw some veggies in, but I am worried that would screw up my macros

[cpye2]

~Updates~
Upped the sweet potato intake, recounted all the macros. Tell me what you think. Thanks.

Sex: Male
Weight: 200 lbs
Height: 6' 3"
Age: 22
BF: ~15%
Goal: Maintain as much mass / weight as possible and drop to 6-8% by Jan 2007.

6:00 AM
BCAA's (10g)

6:30 AM
Cardio (30-45 Min)

(Pro/Carb/Fat/Cal)
7:15-7:30 AM (Breakfast)
10 Egg Whites 36/2/1/170
1 Egg Yolks 2.7/1/4.5/55
½ Cup Oats 5/27/3/150
1g Fish Oil 0/0/1/0
Total 44/30/9.5/375

9:30 AM
1 Can Tuna 32/0/2/150
8 OZ Sweet Potato 2.5/26.5/0/72
Total 34.5/26.5/2/222

11:30 AM
1 Can Tuna 32/0/2/150
8 OZ Sweet Potato 2.5/26.5/0/72
Total 34.5/26.5/222

1:00 PM
1/2 Can Tuna 16/0/1/75
8OZ Sweet Potato 2.5/26.5/0/72
Total 18.5/26.5/1/147

2:00 PM
PreWO Drink:
L-Arg AKG 3g
L-Cit AKG 2g
L-Tyr AKG 500mg
Taurine 1g
L-Leu- 5g
L-Val 2.5g
L-Iso 2.5g
Glutamine Pep 5g
Creatine Ethyl Ester 2g
Betaine HCL 2g
Inositol Hexaphosphate 1g

2:30 PM
Workout

3:45 PM
PostWO Drink:
L-Arg AKG 2g
L-Cit AKG 2g
L-Tyr AKG 500mg
Taurine 2g
1 Scoops Op Nut Whey (50/6/2/260)
Glutamine Pep 5g
Creatine Ethyl Ester 2g
Dextrose 30g
Inositol Hexaphosphate 1g
ALA 300 MG
Total 50/6/2/260

5:00 PM
1 Chicken Breast 25/0/11/200
1 ½ Cup Brown Rice 6/64/2/300
Total 31/64/13/500

7:00 PM
1 Chicken Breast 25/0/11/200
8 OZ Sweet Potato 2.5/26.5/0/72
Total 27.5/26.5/11/272

9:00 PM
1 Can Tuna 32/0/2/150
Flax (2g) 0/0/2/0
Total 32/0/4/150

11:00 PM
1 Scoop PM Protein 20/4/1/100
BCAAs (10g)
Total 20/4/1/100

Daily Total 292/210/45.5/2248

[audis4]

I like the diet...couple things.
1) macros look good but I would up the cals a bit...start out at about 2,500
2) throw in a fat or carb in your 11pm meal
Overall, looks good.

[cpye2]

2 TBSP natty PB should do the trick, thats 210 more cal, and 16G more fat, 6G Carb, and 8G protein. I also forgot to add in the 20 G carbs from dextrose.

[cpye2]

300/236/61.5/2510

[audis4]

ya that would be fine
Lower the carbs as you see fit.
236 would probly be a fine starting spot.
I would do 300g protein 200-220g carbs 50-55g fat and about 2500kcals....start out with what you listed.

[chuck89gt5.0]

Diet looks pretty good, personally I would drop the carbs at meal number 6 also I no longer use dextrose while cutting. I would also try to replace all those shakes with solid food.

I like that you are using BCAA while dieting, BCAA's are a life saver, if you have the money up the dosage it will save your muscle from being lost while dieting hard. I see you take BCAA at your first and last meal, you should also take them DURING your workout.

[cpye2]

~Updates~
Corrected the sweet potatoes again, dropped the dextrose from the PWO drink, recounted all the macros. Tell me what you think. Thanks.

Sex: Male
Weight: 200 lbs
Height: 6' 3"
Age: 22
BF: ~15%
Goal: Maintain as much mass / weight as possible and drop to 6-8% by Jan 2007.

6:00 AM
BCAA's (10g)

6:30 AM
Cardio (30-45 Min)

(Pro/Carb/Fat/Cal)
7:15-7:30 AM (Breakfast)
10 Egg Whites 36/2/1/170
1 Egg Yolks 2.7/1/4.5/55
½ Cup Oats 5/27/3/150
1g Fish Oil 0/0/1/0
Total 44/30/9.5/375

9:30 AM
1 Can Tuna 32/0/2/150
5 OZ Sweet Potato 2.8/29/0/126
Total 35/29/2/276

11:30 AM
1 Can Tuna 32/0/2/150
5 OZ Sweet Potato 2.8/29/0/126
Total 35/29/2/276

1:00 PM
1/2 Can Tuna 16/0/1/75
5 OZ Sweet Potato 2.8/29/0/126
Total 19/29/1/201

2:00 PM
PreWO Drink:
L-Arg AKG 3g
L-Cit AKG 2g
L-Tyr AKG 500mg
Taurine 1g
L-Leu- 5g
L-Val 2.5g
L-Iso 2.5g
Glutamine Pep 5g
Creatine Ethyl Ester 2g
Betaine HCL 2g
Inositol Hexaphosphate 1g

2:30 PM
Workout

3:45 PM
PostWO Drink:
L-Arg AKG 2g
L-Cit AKG 2g
L-Tyr AKG 500mg
Taurine 2g
1 Scoops Op Nut Whey (50/6/2/260)
Glutamine Pep 5g
Creatine Ethyl Ester 2g
Inositol Hexaphosphate 1g
ALA 300 MG
Total 50/6/2/260

5:00 PM
1 Chicken Breast 25/0/11/200
1 ½ Cup Brown Rice 6/64/2/300
Total 31/64/13/500

7:00 PM
1 Chicken Breast 25/0/11/200
5 OZ Sweet Potato 2.8/29/0/126
Total 28/29/11/326

9:00 PM
1 Can Tuna 32/0/2/150
Flax (2g) 0/0/2/0
Total 32/0/4/150

11:00 PM
1 Scoop PM Protein 20/4/1/100
BCAAs (10g)
2 TBSP Natty PB 8/6/16/210
Total 28/10/11/310

Daily Total 302/226/61.5/2674

[audis4]

You are going to need carbs in your PWO meal but use a low GI carb source.
2g fat from flax is nothing in your 9pm meal. Use at least 10g and change until you get your macros where you want them.

[cpye2]

So should I add some oats to the PWO shake? Do I put the raw oats in the shake and shake it up? I'll prolly do 5G flax and maybe some nuts on the 9PM. How do these changes sound?

[audis4]

So should I add some oats to the PWO shake? Do I put the raw oats in the shake and shake it up? I'll prolly do 5G flax and maybe some nuts on the 9PM. How do these changes sound?

Sounds good man. Ya, doesn't matter if the oats are raw or cooked. Repost your diet to make sure everything looks good.
I agree with chuck, whole food beats shakes any day with the exception of PWO.

[cpye2]

~Updates~
Added fats to the 9PM meal, and oats to the PWO drink to replace the dex, recounted all the macros. 2929 Cal seems a little high, maybe I should cut 1 of the chicken breast in half, and take out 1 scoop of whey PWO? That would drop about 230 Cal. Tell me what you think. Thanks.

Sex: Male
Weight: 200 lbs
Height: 6' 3"
Age: 22
BF: ~15%
Goal: Maintain as much mass / weight as possible and drop to 6-8% by Jan 2007.

6:15 AM
BCAA's (10g)

6:30 AM
Cardio (30-45 Min)

(Pro/Carb/Fat/Cal)
7:30 AM (Breakfast)
10 Egg Whites 36/2/1/170
1 Egg Yolks 2.7/1/4.5/55
½ Cup Oats 5/27/3/150
1g Fish Oil 0/0/1/0
Total 44/30/9.5/375

10:00 AM
1 Can Tuna 32/0/2/150
5 OZ Sweet Potato 2.8/29/0/126
Total 35/29/2/276

12:00 PM
1 Can Tuna 32/0/2/150
5 OZ Sweet Potato 2.8/29/0/126
Total 35/29/2/276

1:15 PM
PreWO Drink:
L-Arg AKG 3g
L-Cit AKG 2g
L-Tyr AKG 500mg
Taurine 1g
L-Leu- 5g
L-Val 2.5g
L-Iso 2.5g
Glutamine Pep 5g
Creatine Ethyl Ester 2g
Betaine HCL 2g
Inositol Hexaphosphate 1g

1:45 PM
Workout

3:00 PM
PostWO Drink:
L-Arg AKG 2g
L-Cit AKG 2g
L-Tyr AKG 500mg
Taurine 2g
1 Scoops Op Nut Whey 50/6/2/260
½ Cup Old Fashion Oats 5/27/3/150
Glutamine Pep 5g
Creatine Ethyl Ester 2g
Inositol Hexaphosphate 1g
ALA 300 MG
Total 55/33/5/410

4:00 PM
1 Chicken Breast 25/0/11/200
1 ½ Cup Brown Rice 6/64/2/300
Total 31/64/13/500

6:00 PM
1/2 Can Tuna 16/0/1/75
5 OZ Sweet Potato 2.8/29/0/126
Total 19/29/1/201

8:00 PM
1 Chicken Breast 25/0/11/200
5 OZ Sweet Potato 2.8/29/0/126
Total 28/29/11/326

10:00 PM
1 Can Tuna 32/0/2/150
Flax (5g) 0/0/5/0
1 TBSP Natty PB 4/3/8/105
Total 36/3/15/255

12:00 PM
1 Scoop PM Protein 20/4/1/100
BCAAs (10g)
2 TBSP Natty PB 8/6/16/210
Total 28/10/11/310

Daily Total 311/256/75.5/2929

[audis4]

In your 10:00 meal, natty PB isn't necessarily the 'best' source of fat for cutting. Try olive oil or up the flax amount. I would replace the whey with whole food in your Pre workout at 12:00pm meal.
Your final macros are a little high IMO, keep working with it until you know your body more.

[cpye2]

Yeah, I know its not the best source, but it is cheaper than flax, and I have some in my cabnet that needs to be eaten. I dont have any whey in my 12 PM Pre-Workout meal.

PS. I made those pre and post work out drinks, and let me tell you guys, they are disgusting. I have had some nasty stuff in my days, but those take the cake.

[cpye2]

Think I should lower the calories about 400, carbs about 25-30, protein about 25-30 and fat maybe 10-15?

[cpye2]

~Updates~
Added more flax to the 10PM meal, took out the 10PM PB. Half a chicken breast at 8 PM instead of a whole one. Adjusted the tuna intake slightly. Oats to the PWO drink to replace the dex. Recounted all the macros. Tell me what you think. Thanks.

Sex: Male
Weight: 200 lbs
Height: 6' 3"
Age: 22
BF: ~15%
Goal: Maintain as much mass / weight as possible and drop to 6-8% by Jan 2007.

6:15 AM
BCAA's (10g)

6:30 AM
Cardio (30-45 Min)

(Pro/Carb/Fat/Cal)
7:30 AM (Breakfast)
10 Egg Whites 36/2/1/170
1 Egg Yolks 2.7/1/4.5/55
½ Cup Oats 5/27/3/150
1g Fish Oil 0/0/1/0
Total 44/30/9.5/375

10:00 AM
1 Can Tuna 32/0/2/150
5 OZ Sweet Potato 2.8/29/0/126
Total 35/29/2/276

12:00 PM
1 Can Tuna 32/0/2/150
5 OZ Sweet Potato 2.8/29/0/126
Total 35/29/2/276

1:15 PM
PreWO Drink:
L-Arg AKG 3g
L-Cit AKG 2g
L-Tyr AKG 500mg
Taurine 1g
L-Leu- 5g
L-Val 2.5g
L-Iso 2.5g
Glutamine Pep 5g
Creatine Ethyl Ester 2g
Betaine HCL 2g
Inositol Hexaphosphate 1g

1:45 PM
Workout

3:00 PM
PostWO Drink:
L-Arg AKG 2g
L-Cit AKG 2g
L-Tyr AKG 500mg
Taurine 2g
1 Scoops Op Nut Whey 50/6/2/260
½ Cup Old Fashion Oats 5/27/3/150
Glutamine Pep 5g
Creatine Ethyl Ester 2g
Inositol Hexaphosphate 1g
ALA 300 MG
Total 55/33/5/410

4:00 PM
1 Chicken Breast 25/0/11/200
1 ½ Cup Brown Rice 6/64/2/300
Total 31/64/13/500

6:00 PM
1 Can Tuna 32/0/2/150
5 OZ Sweet Potato 2.8/29/0/126
Total 35/29/2/176

8:00 PM
1/2 Chicken Breast 12.5/0/5/100
5 OZ Sweet Potato 2.8/29/0/126
Total 15/29/5/226

10:00 PM
1/2 Can Tuna 16/0/1/75
Flax (10g) 0/0/10/0
Total 16/0/11/75

12:00 PM
1 Scoop PM Protein 20/4/1/100
BCAAs (10g)
2 TBSP Natty PB 8/6/16/210
Total 28/10/11/310

Daily Total 294/253/59/2624

[audis4]

Start your macros there.
Ideally, I would do 300g pro/220g carbs/55g fat/25-2600kcals
Make sure to add lots of greens.

[cpye2]

What kinda greens would you recommend? Would this messup my carb / calorie count?

[audis4]

What kinda greens would you recommend? Would this messup my carb / calorie count?

broccoli/green beans/I eat pickles/lettuce/cauliflower
and no, I don't count veggie macros.

[cpye2]

Thanks for all the help bro, and what meals would you recommend throwing these in?

[audis4]

all/as many as possible except for PWO

[cpye2]

So far this diet has been doing the trick, mixing in about two or 3 salads a day. Strength may be down a little bit, but I guess that is expected or maybe its my new work out plan. So far down 5 lbs in the first week, which is about average for a cutting diet in week one for someone with my stats. I'm going to try and drop about 15 more pounds by Jan 1st. So far havnt cheated at all, and only skipped cardio one day. Looking for another solid week.

[cpye2]

Update: Been at it for 14 days now, down 10 lbs, definatly dropping a lot of fat. Diet is working good. It is Sunday now, Last Thursday I had a Quizno's sub, Prime rib, cheese, but no Mayo w/ wheat bread. Hit the cardio 3 times. Couldnt hit it Wednesday due to a test early mourning, thursday due to too many classes and have to be alert, and couldnt hit it friday and saturday because I couldnt hardly even walk due to an intense leg workout on Thursday. Took Friday and Saturday off due to intense leg soreness. Legs are still sore, bud managed to do 15 minutes cardio after chest and tricep workout. Going to hit cardio again tomorrow mourning. I am going to construct a new diet once I run out of chicken breasts, so stay tuned. Thanks guys.

[audis4]

Update: Been at it for 14 days now, down 10 lbs, definatly dropping a lot of fat. Diet is working good. It is Sunday now, Last Thursday I had a Quizno's sub, Prime rib, cheese, but no Mayo w/ wheat bread. Hit the cardio 3 times. Couldnt hit it Wednesday due to a test early mourning, thursday due to too many classes and have to be alert, and couldnt hit it friday and saturday because I couldnt hardly even walk due to an intense leg workout on Thursday. Took Friday and Saturday off due to intense leg soreness. Legs are still sore, bud managed to do 15 minutes cardio after chest and tricep workout. Going to hit cardio again tomorrow mourning. I am going to construct a new diet once I run out of chicken breasts, so stay tuned. Thanks guys.

A lot of that/most is water, just make sure the scale is going down too quickly or you can be sure it's muscle and fat. You want to average about 2lbs per week.

[zodiac666]

great job man, just make sure you dont get too caught up with being lean and lose a bunch of muscle. stay dedicated and you will achieve your goal no problem by january. and once you go on a good diet once it gives you confidence that you can diet down whenever you want and have complete control of what your body looks like as far as fat and muscle go.

[cpye2]

Yeah, I just wanna get off some of this fat that I didnt get off in the summer, get rid of the love handles, and want to drop some before hollidays. I only want to drop down to around 6 or 7 percent. Abs are starting to come back out, want some good chest, shoulders, and back definition. I'll post a pic when december rolls around. Thanks guys. I dont think I'm loosing muscle, I dont hit the cardio hard, but I have been training really intense, and I stay on my BCAAs and proper supplementation + food. I think my new diet will be better but It will be about 10 days before I compose it, but I will post it of course. Thanks guys.

[audis4]

Yeah, I just wanna get off some of this fat that I didnt get off in the summer, get rid of the love handles, and want to drop some before hollidays. I only want to drop down to around 6 or 7 percent. Abs are starting to come back out, want some good chest, shoulders, and back definition. I'll post a pic when december rolls around. Thanks guys. I dont think I'm loosing muscle, I dont hit the cardio hard, but I have been training really intense, and I stay on my BCAAs and proper supplementation + food. I think my new diet will be better but It will be about 10 days before I compose it, but I will post it of course. Thanks guys.

ONLY??

[cpye2]

Is that too much to ask for? If I want to be have a lean back, 6 abs all the way out, and absoluitley no love handles, wont I need to drop down to 6 to 7%? From the pictures of members amd estimated body fat percentage, I think I will have to go atleast to 8%.

[cpye2]

Is that too much to ask for? If I want to be have a lean back, 6 abs all the way out, and absoluitley no love handles, wont I need to drop down to 6 to 7%? From the pictures of members amd estimated body fat percentage, I think I will have to go atleast to 8%.

I say only because I am trying to follow pre-comp diet and training, but I am not trying to enter a comp or drop to 2%, so that is why I say only 6-7%.

[JohnboyF]

Is that too much to ask for? If I want to be have a lean back, 6 abs all the way out, and absoluitley no love handles, wont I need to drop down to 6 to 7%? From the pictures of members amd estimated body fat percentage, I think I will have to go atleast to 8%.

no bro... 6-8 percent is fine and it can be done. just needa good diet and cardio

[cpye2]

What percent is that photo in the above avatar?

[JohnboyF]

6-8%

[audis4]

I say only because I am trying to follow pre-comp diet and training, but I am not trying to enter a comp or drop to 2%, so that is why I say only 6-7%.

oh i see...go get em man!!