Critique Cut diet(macros and stats inside)

[Clayguy]

.23, 6'3, 235lbs, at about 16-20% BF. Goal is to cut to round 205-210ish. The ultimate goal is to get to 270 but I want a lean 270 which is why I want to do it the right way.

Cardio will be done 5x a week, AM/empty stomach. Will on train 4 days a week.

There is only a certain amount of clean food available to me which is why you might see certain foods used over again. Other clean foods will be incorporated to change things up a bit when they are available.

So tell me what you guys think.

Macros are: Pro=361, Carbs=220, and Fats=30 which equal roughly 2590 cals. Am Carb sensitive which is why I kept the carbs low to see how this goes.

7:00- 40g of plain oatmeal, 2 chicken breast,<-------carbs 40, pro 54, fat 0


9:00—44g of whey with 15g of fat from flax oil<-------carbs 0, Pro 44, Fat 15

12:00—2 chicken breast, 1 cup of white rice, half cup of broccoli<--------carbs 60, Pro 54, Fat 0

3:00—3 chicken breast, 15g fat from flax oil<---------Carbs 0, Pro 81, Fat 15

6:00—22g of whey mixed with 19g of carbs from plain oatmeal (pre workout shake)<------Carbs 20, Pro 22, Fat 0

7:00—Train

9:00-- PWO shake is 66g of whey with 50g of malto and 50g of dextrose<-------Carbs 100, Pro 66, Fat 0

10:00—40g casein protein or from solid food depending on availability.<--------Carbs 0, Pro 40, Fat 0
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[Clayguy]

bump

[AandF6969]

How do your fats total to 270 with only 30g of fat from flax seed oil and the negligable amount in chicken?

[Clayguy]

Well if there's 9 calories in each gram of fat then 30x9=270 correct? I'm not stupid but that should be rite.

[AandF6969]

Well if there's 9 calories in each gram of fat then 30x9=270 correct? I'm not stupid but that should be rite.

You're right... but the problem is when you break it down in Protein, fat, carbs you have the values as GRAMS. Not calories. For your overall calorie count, you multiply them by the calories/gram values. It should be 30g total fat for the day then, not 270g.

Macros are: Pro=361, Carbs=220, and Fats=270

Pro/carbs are in grams... you multiplied fats by 9 to put it in calories.

[Clayguy]

right, long night at work and the brain is fried. But how does the diet look? Is there anything I should tweak? Here are some pics of me coming off a 3 month bulking diet. Was supposed to be a clean bulk but I cheated a "bit" as you can tell. Now I want to lean up and then start a "clean" bulk again.

[Clayguy]

more shots. I think It shouldn't take me more than 3 months to cut as long as my diet stays strict which it will be.

Excuse the scraped up shins.....dead lifts get ya every time.

[AandF6969]

Ill get back to you tomorrow im tired as shit and have a ton of homework

[Clayguy]

^ Isn't the first time I've seen that line before...lol....JK. No really, I know how it is brotha. I work 12 hours a day and go to school online.

[AandF6969]

Macros are: Pro=361, Carbs=220, and Fats=30 which equal roughly 2590 cals. Am Carb sensitive which is why I kept the carbs low to see how this goes.

7:00- 40g of plain oatmeal, 2 chicken breast, 1 banana

9:00—44g of whey with 15g of fat from flax oil

12:00—2 chicken breast, 1 cup of white rice, half cup of broccoli

3:00—3 chicken breast, 15g fat from flax oil

6:00—22g of whey mixed with 19g of carbs from plain oatmeal (pre workout shake)

7:00—Train

9:00-- PWO shake is 66g of whey with 50g of malto and 50g of dextrose

10:00—40g casein protein or from solid food depending on availability.

What heart rate and length of time are you doing cardio?

Total up your meal values for protein/fat/carbs itll help a lot

Diet looks decent... add some fat at your last meal to slow digestion if you're not taking casein. You could drop the banana and switch from white rice to brown rice at meal 3.

Is it possible to train earlier in the day? It's good to get another protein/carb meal after your shake.

[Clayguy]

I usually stay within 60-75% of my target heart rate. So I will speed walk at about 132bpm-148bpm.

Unfortunatley white rice is the only choice of clean carbs I have access to although I would love brown.

And due to my schedule, I can only train during those hours.

[AandF6969]

How long do you do cardio?

If you total your macros on all the meals itll make it easier to critique.

[Clayguy]

I totalled the macro's up already. Cardio is low intensity. I wasn't doing really any cardio at all during my bulk phase as you can tell from the pics.

[AandF6969]

How long do you do cardio?

Need some fat at your last meal to slow digestion.

[Clayguy]

Cardio is 45 min.