Cutting diet critique, macros included

[Chronic]

Cutting diet

Age: 18, Height: 6’0, Weight: 180, Body fat: 18%

9:00:
Wake-up, cardio 40-60 minutes at 65-70%THR, stretch

10:30:
8 egg whites 132 0 3 28
1 scoop whey 104 0 6 20
3/4 cup oats 221 2 49 7
= (Cal:457)(Fat:2)(Carb:57)(Pro:55)

1:00
8 oz top sirloin steak 308 11 0 48
¾ cup sweet potato 133 0 31 2
8 oz vedge juice 67 0 14 2
= (Cal:508)(Fat:12)(Carb:45)(Pro:52)

3:30:
6 oz turkey 187 3 0 38
½ cup oats 147 1 32 5
8 oz vedge juice 67 0 14 2
= (Cal:401)(Fat:4)(Carb:46)(Pro:45)

6:00:
12 egg whites 132 0 3 28
3/4 cup oats 221 2 49 7
½ cup cottage cheese 82 1 3 14
= (Cal:435)(Fat:3)(Carb:55)(Pro:49)

7:30:
6 oz top sirloin 231 9 0 36
6 oz chicken 187 3 0 38
8 oz vedge juice 67 0 14 2
= (Cal:485)(Fat:11)(Carb:14)(Pro:76)

10:00:
8 oz salmon 327 13 0 48
8 oz vedge juice 67 0 14 2
= (Cal:394)(Fat:13)(Carb:14)(Pro:50)


Daily Totals: (Cal:2680)(Fat:45)(Carb:231)(Pro:327)



Please critique, all opinions welcome.

[acciaio]

I think you are a little high... 2600 cal a day it's too much.
I think 1800 would be much better.
Did you calculated your basal metabilism?

[Prada]

Macros dont look to bad, Id lower the carbs a little. The Cals and Carbs, are your variables, work them downwards, meaning cut them gradually. Its the vegetable juice that you are overdoing, I would select an alternative choice of carbs, e.g: brown rice, cooked vegetables, et cetera.

[UpstateTank]

looks like a good base...the only thing i would suggest would be to get soem more fats in there...add in a couple tbsp's of flax seed oil per day to get some efa's

just make sure you keep track of your progress and listen to your body...if you're loosin weight too quickly up the cals by a couple hundred, if your're not losing enough lower em by a couple hundred

[Chronic]

Macros dont look to bad, Id lower the carbs a little. The Cals and Carbs, are your variables, work them downwards, meaning cut them gradually. Its the vegetable juice that you are overdoing, I would select an alternative choice of carbs, e.g: brown rice, cooked vegetables, et cetera.

The vegetable juice is my veggie source, not carbs.

looks like a good base...the only thing i would suggest would be to get soem more fats in there...add in a couple tbsp's of flax seed oil per day to get some efa's

just make sure you keep track of your progress and listen to your body...if you're loosin weight too quickly up the cals by a couple hundred, if your're not losing enough lower em by a couple hundred

I’m always on the go, so its hard to keep flax oil with me.



Thanks for the help; we’ll see how it goes.

[IBdmfkr]

At 180lbs and 18% bodyfat you are tiny underneath all that extra weight.
Say approx. 140lbs LBM so there is no way you can cut off of 2600calories.

Your meal sizes are too big, I'd shoot for 300calories/meal if I were you and go with 6meals. You've got the right idea with your meal plans so just alter it a bit. Also I'd replace the vegetable juice with real vegetables as it will help speed your metabolism and actually burn calories as it goes through the digestion process. Green veggies like Broccoli/spinach salad/green beans etc are good choices.

Good work on putting together the diet, at 18yrs old you're way ahead of most people your age knowledgewise.

[Chronic]

10:30:
6 egg whites 99 0 2 21
1 scoop whey 104 0 6 20
1/2 cup oats 147 1 32 5
= (Cal:350)(Fat:1)(Carb:41)(Pro:46)

1:00
6 oz top sirloin steak 231 9 0 36
¾ cup sweet potato 133 0 31 2
1 cup green beans 34 0 8 2
= (Cal:398)(Fat:9)(Carb:39)(Pro:40)

3:30:
6 oz turkey 187 3 0 38
½ cup oats 147 1 32 5
1 cup broccoli 25 0 5 3
= (Cal:359)(Fat:4)(Carb:37)(Pro:46)

6:00:
8 egg whites 132 0 3 28
1/2 cup oats 147 1 32 5
½ cup cottage cheese 82 1 3 14
= (Cal:361)(Fat:2)(Carb:38)(Pro:47)

7:30:
4 oz top sirloin 154 6 0 24
4 oz chicken 125 2 0 26
1 cup green beans 34 0 8 2
= (Cal:313)(Fat:8)(Carb:8)(Pro:52)

10:00:
6 oz salmon 245 10 0 36
1 cup spinach 49 1 7 6
= (Cal:295)(Fat:11)(Carb:7)(Pro:42)


Daily Totals: (Cal:2076)(Fat:35)(Carb:170)(Pro:273)



I cut back everywhere I could and replaced the juice with veggies. How does this look?

Thanks IBdmfkr.

[IBdmfkr]

Much much better, now you're getting it.
Where during the day do you workout, this is a good OffDay diet but you need to have a different one setup for training days.

If you kept this one it looks like you'd workout around 4:30-5:00pm. If that's the case this diet could work.

[Chronic]

I planned on using this diet for training and off days. Workout around 4:30, or an hour following meal 3. Only addition to lift days is BCAA’s followed by my next meal 30-45 minutes later.

Sound solid?

[IBdmfkr]

Yea, I like it.

Post back up in 3-4wks and let us know your weight differences and strength. Then you can make adjustments as needed.