cutting diet critique please

[dober20]

age 23
bf 16-18%
weight 230
cardio first thing on empty stomach 5-6 days a week

b-fast- 8 egg whites, 2 whole eggs, 1 cup oats, 25 gram protein shake
calories 527
fat 9
carbs 30
protein 55

meal 2- can tuna, spinach
calories 230
fat 1.5
carbs 10
protein 30

lunch- chicken breast, 1 yam, 2000mg flax, 2000mg fish oil
calories 240
fat 1.5
carbs 28
protein 35

postworkout- 50 gram shake, 37.5g dextrose
calories 380
fat 3
carbs 38
protein 50

meal#5- 8oz steak, broc
calories 645
fat 25
carbs 10
protein 40

meal#6 1 can tuna
calories 130
fat 1
carbs 0
protein 26

casein shake before bed
calories 150
fat 5
carbs 10
protein 16

total
calories 2302
fat 36
carbs 145
protein 254
i made some changes and this is what it would look like now.

[timtim]

calories are pretty high for a cut and 4 out of your 7 meals are shakes. the shakes really dont force your body to digest food which burns calories in and of itself. i would drop the calories to 2800 and make this a starting point. see what happens over the course of a week or 2. if your stuck still, you need to drop the calories 300 a week till you start losing, if your losing, stay with it until you begin to stagnate and then drop the calories again as you plateau.

i would recommend more whole foods. you'll cut easier and make much better improvements in lbm.

[dober20]

so i will change two of the shakes into tuna or chicken that will drop the calories to 2800.

[IBdmfkr]

That's a lot of protein shakes that don't need to be in there.. Exchange them for solid meals and BCAA's to help keep you full during the day and drop the calories a bit.
Specifically either drop the carbs or up the carbs/drop the protein a bit.

[JohnboyF]

Ahh.. i see u I**MFKR...

a few observations...

I think your carbs are too high imo.. some meals the carbs can be replaced with Low cal veggies (broccoli,spinach, green beans,cabbage etc)

secondly i think you can ditch the dextrose that alone with drop 75 grams off ur carb intake for theday.

Lunch here your eating pasta and corn.. both carb sources i would choose one (IMO i wouldn't do either i'd go with a yam or brown rice or oats)

Meal 5 instead of corn (carb source) i would use broccoli keeps you full and good for volume.

If im not mistaken I**mfkr ( when he was cutting only had one carb meal after cardio but this was for a contest)

[dober20]

that sounds good i will sub in some broc, and drop the pasta for yam, and tuna inplace of some of the shakes. i just made the changes to the first post.

[dober20]

this should get me lean and preserve most of my muscle?

[JohnboyF]

hard to say..... training is key... diet which your working on... go for it.alot is trial and error and differs from person to person

[audis4]

age 23
bf 16-18%
weight 230
cardio first thing on empty stomach 5-6 days a week
for 45min-1hour I hope.

b-fast- 8 egg whites, 2 whole eggs, 1 cup oats, 25 gram protein shake
calories 527
fat 9
carbs 30
protein 55
you don't need a shake here...add more egg whites.

meal 2- can tuna, spinach
calories 230
fat 1.5
carbs 10
protein 30
Incomplete protein

lunch- chicken breast, 1 yam, 2000mg flax, 2000mg fish oil
calories 240
fat 1.5
carbs 28
protein 35
Good

postworkout- 50 gram shake, 37.5g dextrose
calories 380
fat 3
carbs 38
protein 50
I'm not a fan of dextrose. Switch to oats or another low GI carb source

meal#5- 8oz steak, broc
calories 645
fat 25
carbs 10
protein 40
Good...8oz steak doesn't have 25g fat though dude

meal#6 1 can tuna
calories 130
fat 1
carbs 0
protein 26
Incomplete protein

casein shake before bed
calories 150
fat 5
carbs 10
protein 16
I would eat whole food before bed.

total
calories 2302
fat 36
carbs 145
protein 254
i made some changes and this is what it would look like now.

In bold above. Your cals/carbs/fat seem pretty low for your size.
I would start out at 25-2600kcals/45-50g fat/200g carbs depending how you react to carbs/300g protien

[zodiac666]

In bold above. Your cals/carbs/fat seem pretty low for your size.
I would start out at 25-2600kcals/45-50g fat/200g carbs depending how you react to carbs/300g protien

i was just curious why you are against having whey and egg protein for breakfast? to me it makes perfect sense to have a fast and slow form of protein after you have just gone without any protein for 8 hours or so.

i always thought an incomplete protein was a protein that didnt contain all the essential amino acids, what exactly do you mean when you say some of the meals have incomplete protein?

if your workout is worth anything there is no way 38g of dextrose will add bodyfat, as long as you get some carbs PWO you will be ok, but i am still curious why just about every pro as well as trainers like charles glass recommend high GI carbs PWO. and they dont just recommend this to people on slin. also i have never seen evidence that low GI carbs are better than high. all i have seen is people who claim that low is just as good as high without the insulin crash an hour or so later, which is not a big deal as long as you eat a meal with carbs 30min or so after your workout.

i do agree with a lot of stuff you post, just curious about a few things.

[dober20]

so what should i add with the tuna so it is complete? also i will add some oats and 2 tbsp of peanut butter before bed. with adding oats and pb it would bring me up to cals 2662, carbs 179, fat 60, protein 265.

[IBdmfkr]

I'm wondering how Tuna falls in the incomplete protein sources?

It's a meat so it has all the aminos needed.

Ex of incomplete proteins:
Most everything that doesn't come from animal sources
Beans
Grains
Pasta
Rice
corn
peas

etc

[audis4]

I mean tuna without a fat or carb source.

[IBdmfkr]

It still doesn't make it incomplete, Protein by itself is fine. What about when you take BCAA's or aminos on their own, how does that affect absorbtion?

[1buffsob]

It still doesn't make it incomplete, Protein by itself is fine. What about when you take BCAA's or aminos on their own, how does that affect absorbtion?

Exactly. Many of my meals are a protein only with no fat supplementation. Just the natural fats in chicken, beef, tuna, etc.

[audis4]

It still doesn't make it incomplete, Protein by itself is fine. What about when you take BCAA's or aminos on their own, how does that affect absorbtion?

So If I have a can of tuna for lunch, that mean is fine? BTW, I didn't meal the protein itself is incomplete, the meal is.
I know if I have something like steak/salmon etc. alone, those meats have enough fats.

[dober20]

i will add 1/2 cup brown rice with those tuna to make them complete. how does that look? also throw in some flax oil 2000mg. also the yams i got are huge should i just eat half.

[1buffsob]

i will add 1/2 cup brown rice with those tuna to make them complete. how does that look? also throw in some flax oil 2000mg. also the yams i got are huge should i just eat half.

Weigh your food if you're truly serious about achieving your goals.

[dober20]

that sounds good i will have to get a scale. what shoul i weigh everything out to?

[IBdmfkr]

Exactly. Many of my meals are a protein only with no fat supplementation. Just the natural fats in chicken, beef, tuna, etc.

Nuff said.. depends on your goals and meal plan.

[*Narkissos*]

It still doesn't make it incomplete, Protein by itself is fine. What about when you take BCAA's or aminos on their own, how does that affect absorbtion?

pwned...

[dober20]

i got a scale so i will make a meal plan now that i can weigh out the food exactly.

[dober20]

i made some changes and weighed out everything

meal 1
8 egg whites, 2 whole eggs, 39g oats, 24g protein shake
cals 528
fat 15.4
carbs 31.4
protein 64.2

meal 2
140g tuna, 2000mg flax, 85g spinach
cals 180
fat 3.25
carbs 3
protein 34

meal 3
144g chicken, 150g yam, 2000mg flax, 2000mg fish oil
cals 267
fat 4.8
carbs 41.8
protein 32.3

meal 4 (postworkout)
50g shake, 37.5 dextrose
cals 420
fat 4
carbs 43.5
protein 50

meal 5 (30min later)
140g tuna, 43g brown rice
cals 300
fat 2.75
carbs 34
protein 35

meal 6
226g steak, 87g broc
cals 602
fat 21.6
carbs 4
protein 90.4

meal 7
39g oats, 37.5g casein shake
cals 315
fat 11.5
carbs 32
protein 21

totals cals 2612 fat 62.3 carbs 189.7 protein 326.9

[zodiac666]

i made some changes and weighed out everything

meal 1
8 egg whites, 2 whole eggs, 39g oats, 24g protein shake
cals 528
fat 15.4
carbs 31.4
protein 64.2 looks good

meal 2
140g tuna, 2000mg flax, 85g spinach
cals 180
fat 3.25
carbs 3
protein 34 looks good

meal 3
144g chicken, 150g yam, 2000mg flax, 2000mg fish oil
cals 267
fat 4.8
carbs 41.8
protein 32.3 looks good

meal 4 (postworkout)
50g shake, 37.5 dextrose
cals 420
fat 4
carbs 43.5
protein 50 looks good

meal 5 (30min later)
140g tuna, 43g brown rice
cals 300
fat 2.75
carbs 34
protein 35 looks good

meal 6
226g steak, 87g broc
cals 602
fat 21.6
carbs 4
protein 90.4 IMO this is too much protein for one meal, and the next meal doesnt have enough protein.

meal 7
39g oats, 37.5g casein shake
cals 315
fat 11.5
carbs 32
protein 21 some people will disagree with me here but i would up to protein to 40-50g, fat 15g, and cut out the carbs. fat is digested slower than carbs so your meal will stick with you longer during the night.

totals cals 2612 fat 62.3 carbs 189.7 protein 326.9

other than that it looks good to me, just be sure to monitor your progress very closely as you may need to adjust the calories every few weeks or so.

and like i always say anyone can make up a diet, its following it that most people have a hard time with, just dont cheat and good luck getting ripped!

[dober20]

i will go with a 6oz steak for meal six, i will cut out the oats and add 32g natty pb and 140g tuna to the last meal. it looks like this

meal 6
170g steak, 87g broc
cals 500
fat 26.2
carbs 4
protein 55

meal 7
32g natty pb, 37.5 casein shake, 140g tuna
cals 535
fat 30.5
carbs 12
protein 54

total cals 2730 fat 85.9 carbs 169.7 protein 324.5

[dober20]

i had another quick question what does imo mean?

[JohnboyF]

IMO=In my Opinion

[zodiac666]

i will go with a 6oz steak for meal six, i will cut out the oats and add 32g natty pb and 140g tuna to the last meal. it looks like this

meal 6
170g steak, 87g broc
cals 500
fat 26.2
carbs 4
protein 55

meal 7
32g natty pb, 37.5 casein shake, 140g tuna
cals 535
fat 30.5
carbs 12
protein 54

total cals 2730 fat 85.9 carbs 169.7 protein 324.5

im sure you know that calories are a measurement of energy. if you are getting ready for a hardcore leg workout you need to make sure you have plenty of energy available so you can push yourself as hard as possible. on the other hand if you are getting ready to go to sleep you really dont need much energy because there is a good chance that a lot of the energy you dont use will be stored as body fat.

in your last meal i would keep the protein the same but cut out some of the fat so the meal is around 300cals or so.

also it is very important to follow your diet as strictly as possible and after 2weeks or so check your progress by both the mirror and scale. if you feel you are not losing any bodyfat drop the calories by a few hundred and then monitor your progress for another 2weeks or so..................

good job on the diet and remember to be patient, just stay dedicated for a few months and you will be ripped before you know it.

on a side note, legs are lookin shredded Faiz, well done.

[dober20]

i will drop it down to 16g of natty pb that will drop 8g fat and 105 cals.