Checkout My Cutting Diet!, I Need Input!

[bpm1]

stats, 5'11" , 238lbs, 16%-17% bf (depends on which calc), my goal is 10% bf (nice and healthy)like 215-220lbs.
so here it is

meal 1 macs as follows prots/fats/carbs/calories
MRP 45/2/24/300
fiber supp. 10/3.5/12/115

meal 2 pro/fat
6oz tuna 42/1.5/0/150
prot powder 36/2/4/184
2tbsp flax 0/22.5/0/244

meal 3 pro/fat
chicken breast 32/1.5/0/150
prot powder 36/2/4/184
2 tbsp flax 0/22.5/0/244
veggies

PWO Nutrition (only on w/o days)
prot powder 36/2/4/184
carb powder 0/0/75/300

meal 5 pro/fat
chicken breast 75/3/0/330
salad w/olive oil 0/14/0/120
veggies

meal 6 pro/fat
prot powder 36/2/4/184
1 tbsp flax 0/22.5/0/244


totals 348/104/132/2933

im using the elliot harris formula for the macros, a couple of things, is it ok to have the fats at night? also all my meals are prot/ fat except break and PWO, and do i have enough carbs? it seems low (i saw on PB2001 log that he has his carbs at 230gms or so), any and all input would be appreciated

[JC.1987]

i think you need some solid sources of carbs from either brown rice, sweet potatoes, oats etc. also i think you should cut out some of your pro/fat meals and replace them with some pro/carb because in your non workout days you wont be getting those PWO carbs from your carb powder. IMO your first meal should come from whole foods such as eggs and oatmeal, and not a MRP. however i think your diet needs a bit more work.

[JC.1987]

also you should try and get your fats from a variety of sources, and not just strictly fomr flax oil. some good sources of fat are almonds, all-natural peanut butter, fish rich with *****'s etc.

[Prada]

The macros seem to be pretty good its the source from which you derive them that isnt. You should realy cut down on the shakes and stick to real food for the vast majority. Get more Pro/Carbs meal at least pre and post workout and revamp meal one. It is okay to have a Pro/Fat meal at night.

In a nutshell, try to achieve similar macros using as much food as possible.

[bpm1]

The macros seem to be pretty good its the source from which you derive them that isnt. You should realy cut down on the shakes and stick to real food for the vast majority. Get more Pro/Carbs meal at least pre and post workout and revamp meal one. It is okay to have a Pro/Fat meal at night.

In a nutshell, try to achieve similar macros using as much food as possible.

right on ill revamp and repost, thanks for your input

[bpm1]

i tried again its pretty different but i think its a better place to start as i can cut carbs/calories as i go,,,

meal 1...pro/carb
MRP...pro/45...fat/2...carb/24...cal/300
fiber...pro/10...fat/3.5...carb/12...cal/115

meal 2...pro/fat
2 cans tuna...pro/84...fat/3...carb/0...cal/300
3 tbsp natty peanut butter...pro/12...fat/24...carb/10.5...cal/285

meal 3...pro/carb
chicken breast...pro/64...fat/3...carb/0...cal/300
1/2 cup oats...pro/13...fat/5...carb/51...cal/303
veggies

WORKOUT

pwo nutrition
2 scoops prot powder...pro/36...fat/2...carb/4...cal/184
3 scoops carb...pro/0...fat/0...carb/75...cal/300

meal 5...pro/carb
chicken...pro/75...fat/3...carb/0...cal/330
1/2 cup oats...pro/13...fat/5...carb/51...cal/303
veggies

meal 6...pro/fat
2 scoops prot powder...pro/36...fat/2...carb/4...cal/184
3 tbsp flax...pro/0...fat/33...carb/0...cal/366

this totals...pro/388...fat/85.5...carb/231...cal/327

[bpm1]

bump, looking for IB****r, prada,......

[perfectbeast2001]

I would swap meal 1 for solid food. Those MRPs are full of crap. Also swap meal 6 for solid food. Steak or steak mince or oily fish like mackeral is good for bedtime. Keep in mind that my carbs are low as i am very sensitive to them. Some may find this too low for them, you will have to experiment and see.

[UpstateTank]

pretty much what pb said

Get in some eggwhites &oatmeal for meal one

and maybe some salmon, lean ground turkey for meal 6

[Prada]

Again to much shakes not enough food, just like the guys said. The carbs are what you will be manipulating, just derive similar macros via food. Hence stick to one shake PWO and at most another.
I think your total Cals are off.

[IBdmfkr]

i tried again its pretty different but i think its a better place to start as i can cut carbs/calories as i go,,,

meal 1...pro/carb Meal sucks.. replace with whole foods. Especially your first meal.
MRP...pro/45...fat/2...carb/24...cal/300
fiber...pro/10...fat/3.5...carb/12...cal/115

meal 2...pro/fat o.k. throw some green veggies in here.
2 cans tuna...pro/84...fat/3...carb/0...cal/300
3 tbsp natty peanut butter...pro/12...fat/24...carb/10.5...cal/285

meal 3...pro/carb Cool, drop veggies out of this meal, 1/2cup oats is miscalculated
chicken breast...pro/64...fat/3...carb/0...cal/300
1/2 cup oats...pro/13...fat/5...carb/51...cal/303
veggies

WORKOUT

pwo nutrition cool
2 scoops prot powder...pro/36...fat/2...carb/4...cal/184
3 scoops carb...pro/0...fat/0...carb/75...cal/300

meal 5...pro/carb 1/2cup oats has around 25carbs + 5g protein, miscalculated. Drop veggies here
chicken...pro/75...fat/3...carb/0...cal/330
1/2 cup oats...pro/13...fat/5...carb/51...cal/303
veggies

meal 6...pro/fat Add veggies here, Drop protein powder for 8oz fatty meat and drop flax.
2 scoops prot powder...pro/36...fat/2...carb/4...cal/184
3 tbsp flax...pro/0...fat/33...carb/0...cal/366

this totals...pro/388...fat/85.5...carb/231...cal/327

Needs some work, keep messing with it and we'll keep critiquing...
Your macros are off on some of your foods, also how many grams/oz of meat are you eating per meal.. list that so we can see if you're counting macros right.

Check out Majorpecs diet log.. he's got a pretty good layout.

[bpm1]

ill explain the oat confusion at the bottom

meal 1...pro/carb
1 1/2 cup egg beaters...pro36...fat/0...carb/6...cal/180
1/4 cup oats...pro/7...fat/2.5...carb/26...cal/151

meal 2...pro/fat
2 cans tuna...pro/84...fat/3...carb/0...cal/300
3 tbsp natty peanut butter...pro/12...fat/24...carb/10.5...cal/285
veggies

meal 3...pro/carb
1 can (12 oz)chicken breast...pro/64...fat/3...carb/0...cal/300
1/2 cup oats...pro/13...fat/5...carb/51...cal/303


WORKOUT

pwo nutrition
2 scoops prot powder...pro/36...fat/2...carb/4...cal/184
3 scoops carb...pro/0...fat/0...carb/75...cal/300

meal 5...pro/carb
8 oz chicken breast...pro/50...fat/2...carb/0...cal/220
1/2 cup oats...pro/13...fat/5...carb/51...cal/303
veggies

meal 6...pro/fat
8 oz top sirloin(or equivalent)...pro/69...fat/13.5...carb/0...cal/416

this totals...pro/384...fat/60...carb/223.5...cal/2942

ok Ib***r, about the oats, what i have are whole grain raw oats , not instant or quick oats, these are the real deal, the macs are very different as you see, the macs came from calorieking site( i even hit another site just to be sure and the macs were the same), im hesitant to go buy more as my wife will only buy organic food and we have this big ass 50lb bag of of raw oats! so as to the chicken the macs are from the package so no doubt on those, i think i got it closer , thanks a million for your input it is appreciated and taken to practice, thanks bro!

[bpm1]

I would swap meal 1 for solid food. Those MRPs are full of crap. Also swap meal 6 for solid food. Steak or steak mince or oily fish like mackeral is good for bedtime. Keep in mind that my carbs are low as i am very sensitive to them. Some may find this too low for them, you will have to experiment and see.

when you say sensitive what do you mean exactly, do you bloat, or do you just not lose your weight?

[IBdmfkr]

It means if he eats too many carbs on a daily basis he begins to acquire fat so he has to change his ratios a bit to keep lean. Ex. Some ppl do a 40/40/20, PB probably does more like at 50/30/20. Prot/Carbs/Fat

[bpm1]

ill explain the oat confusion at the bottom

meal 1...pro/carb
1 1/2 cup egg beaters...pro36...fat/0...carb/6...cal/180
1/4 cup oats...pro/7...fat/2.5...carb/26...cal/151

meal 2...pro/fat
2 cans tuna...pro/84...fat/3...carb/0...cal/300
3 tbsp natty peanut butter...pro/12...fat/24...carb/10.5...cal/285
veggies

meal 3...pro/carb
1 can (12 oz)chicken breast...pro/64...fat/3...carb/0...cal/300
1/2 cup oats...pro/13...fat/5...carb/51...cal/303


WORKOUT

pwo nutrition
2 scoops prot powder...pro/36...fat/2...carb/4...cal/184
3 scoops carb...pro/0...fat/0...carb/75...cal/300

meal 5...pro/carb
8 oz chicken breast...pro/50...fat/2...carb/0...cal/220
1/2 cup oats...pro/13...fat/5...carb/51...cal/303
veggies

meal 6...pro/fat
8 oz top sirloin(or equivalent)...pro/69...fat/13.5...carb/0...cal/416

this totals...pro/384...fat/60...carb/223.5...cal/2942

ok Ib***r, about the oats, what i have are whole grain raw oats , not instant or quick oats, these are the real deal, the macs are very different as you see, the macs came from calorieking site( i even hit another site just to be sure and the macs were the same), im hesitant to go buy more as my wife will only buy organic food and we have this big ass 50lb bag of of raw oats! so as to the chicken the macs are from the package so no doubt on those, i think i got it closer , thanks a million for your input it is appreciated and taken to practice, thanks bro!

wasnt sure if you all saw that i redid the diet here it is

[IBdmfkr]

Cool run with it for a while and let us know how it goes.. depending on your results you can then make the necessary changes.

[bpm1]

thanks Ib***r ,im starting now so ill keep you posted