Cut diet, some thoughts

[edgarr]

My goal here is to really cut. Go from 14-15%BF to 10% or lower. I am 5'8 177lbs. So I am not concerned with losing strength or size (at least not alot). I don't want to lose much muscle. Do you guys think the cals and protein are too low? What about that last meal, should I switch it to a pro/carb meal even thou it is right before I go to sleep? I do cardio on a empty stomach 7 days a week for 40-45mins. I workout 5 days a week and do 20 mins of cardio right afterwards. Only supps I take are multi-vit, lots of vit-c, BCAA before and afterworkout and thats it. I will start an ECA stack in 2 weeks. I hope my numbers are correct! Thanks.

6:00
3 egg whites 46 cal 11g pro 3g carb 0g fat
20gm oatmeal 75 cal 2.5g pro 13.5g carb 1.5g fat
30gm whey protein 100 cal 24g pro 2g carb 0 fat
Total Cal 221 Protein 37.5 Carbs 18.5 Fat 1.5

9:00
84g tuna 90cal 20g 0g carb 1g fat
5ml of Flaxseed oil 43 cal 0g pro 0g carb 4.5g fat
Total Cal 133 Protein 20 Carbs 0 Fat 5.5

12:00
8oz chicken breast 220 cal 46g pro 2g carb 3g fat
21g brown rice 75 cal 1.5g pro 16g carb .5g fat
Total Cal 295 Protein 47.5 Carbs 28 Fat 3.5

3:00
84g tuna 90cal 20g 0g carb 1g fat
5ml of Flaxseed oil 43 cal 0g pro 0g carb 4.5g fat
Total Cal 133 Protein 20 Carbs 0 Fat 5.5

6:00 Pre-Work out
8oz chicken, turkey or red meat 220 cal 46 pro 2g carb 3g fat
1 Sweet potato 118 cal 2g pro 28g carb
Total Cal 338 Protein 48 Carbs 30 Fat 3

6:45-7:45 WorkOut

8:00
45gm whey protein 150 cal 35g pro 3g carb 0g fat
60g dextrose 225 cal 0g pro 60g carb 0g fat
Total Cal 375 Protein 35 Carbs 63 Fat 0

9:30
170gm of cottage cheese 120 cal 19.5g pro 6g carb 1.5g fat
32g Natty PB 210 cal 8g pro 6g carb 16g fat
Cal 330 Protein 27.5 Carbs 12 Fat 17.5

Total
Cal 1825 Protein 235.5 Carbs 151.5 Fat 36.5

[Johny-too-small]

Yes, calories are too low. You will lose muscle. Food choices are well thought out. Youre PPWO (9:30) meal needs more protein and carbs, for starters

[edgarr]

I will look to double the eggs and oatmeal in meal one. But where else should I add or move?

[Johny-too-small]

I dont know, you need like 800 more cals bro!

[Consistency]

add 20 g of casein pro to your last meal with 2 tbls of flax seed oil that will add roughly 350 calories

[edgarr]

add 20 g of casein pro to your last meal with 2 tbls of flax seed oil that will add roughly 350 calories

thinking about making this meal a pro/carb meal and adding a protein shake with raw oats in it??

[Consistency]

you dont want your last meal to have carbs in it at all

[edgarr]

you dont want your last meal to have carbs in it at all

correct me if I am wrong but I thought your PPWO meal should be pro/carb???

[BIG TEXAN]

Just a quick run through.....using what ya posted this would be a bit better for ya than what ya got.


6:00
8 egg whites 2 yolks
1 cup oatmeal


9:00
1 can tuna
spoonfull flax

12:00
1 chicken breast
1/2 cup brown rice
1 cup broccoli


3:00
1 can tuna
small salad
1 serving peanuts


6:00 Pre-Work out
8oz chicken, turkey or red meat
small salad or green veggies


6:45-7:45 WorkOut

8:00
45gm whey protein
90g dextrose


9:30
1 chicken breast
1 cup brown rice

[edgarr]

new version???

6:00
6 egg whites 92 cal 22g pro 6g carb 0g fat
40gm oatmeal 150 cal 5g pro 27g carb 3g fat
30gm whey protein 100 cal 24g pro 2g carb 0 fat
Cal 342 Protein 51 Carbs 35 Fat 3

9:00
126g tuna 135cal 30g 0g carb 1.5g fat
5ml of Flaxseed oil 43 cal 0g pro 0g carb 4.5g fat
Cal 178 Protein 30 Carbs 0 Fat 6

12:00
8oz chicken breast 220 cal 46g pro 2g carb 3g fat
21g brown rice 75 cal 1.5g pro 16g carb .5g fat
Cal 295 Protein 47.5 Carbs 28 Fat 3.5

3:00
84g tuna 135cal 30g 0g carb 1.5g fat
5ml of Flaxseed oil 43 cal 0g pro 0g carb 4.5g fat
Cal 178 Protein 30 Carbs 0 Fat 6

6:00 Pre-Work out
8oz chicken, turkey or red meat 220 cal 46 pro 2g carb 3g fat
1 Sweet potato 118 cal 2g pro 28g carb
Cal 338 Protein 48 Carbs 30 Fat 3

6:45-7:45 WorkOut

8:00
45gm whey protein 150 cal 35g pro 3g carb 0g fat
60g dextrose 225 cal 0g pro 60g carb 0g fat

Cal 375 Protein 35 Carbs 63 Fat 0

9:30
170gm of cottage cheese 120 cal 19.5g pro 6g carb 1.5g fat
32g Natty PB 210 cal 8g pro 6g carb 16g fat
40gm oatmeal 150 cal 5g pro 27g carb 3g fat
Cal 480 Protein 32.5 Carbs 39 Fat 20.5

Total
Cal 2666 Protein 306.5 Carbs 234 Fat 62.5

[Consistency]

correct me if I am wrong but I thought your PPWO meal should be pro/carb???

yeah your PPWO meal should be pro/carb but your last meal of the day should be pro/fat... so your kinda in a bind

[BIG TEXAN]

correct me if I am wrong but I thought your PPWO meal should be pro/carb???

If you work out late in the evening than a pro/carb meal won't hurt...it won't get stored, your body will utilize the macros even while sleeping.