Help with cutting diet !!

[los951co]

Im a new member i posted some pics of me in the new member forum from wat ppl posted my bf% is 17-19 at 223lb 5'8.. im trying to figure out a cutting diet so all the help i can get is appreciated my goal is to get down to atleast 10-12%bf in the next 2 months workout 5x awk an also doing cardio 30min 5xwk , might be uping it to 45min .. so heres my diet for now . i wrkout at 4:30am cuz of work....


wkup:1scp whey with 1/2cup oats an a apple

postwrkout: 2scp whey with 20oz gatorate

brk:which is about 1hr after postwkout 4egg white, 1 whole egg with cream of wheat 3tbspn

lunch: 8oz chicken breast , 1/2 cup of rice ,1/2 cup broccoli

dinner: 1 can of tuna/ 2 slices whole wheat bread with 1/2cup oats , sometimes ill switch an hv cream of wheat

bedtime: 2 scoop casein protein

with each meal i take 1 flaxseed pills an take my multi vit. in the am

All input and information would really be helpful .. schedule right now sucks cuz im a nurse and working 12hr shifts but for the most part this is my diet that i started last week

[BWhitaker]

where your diet

[los951co]

cmon guys i need some feedback /help

[BWhitaker]

Im a new member i posted some pics of me in the new member forum from wat ppl posted my bf% is 17-19 at 223lb 5'8.. im trying to figure out a cutting diet so all the help i can get is appreciated my goal is to get down to atleast 10-12%bf in the next 2 months workout 5x awk an also doing cardio 30min 5xwk , might be uping it to 45min .. so heres my diet for now . i wrkout at 4:30am cuz of work....


wkup:1scp whey with 1/2cup oats an a apple

postwrkout: 2scp whey with 20oz gatorate

brk:which is about 1hr after postwkout 4egg white, 1 whole egg with cream of wheat 3tbspn

lunch: 8oz chicken breast , 1/2 cup of rice ,1/2 cup broccoli

dinner: 1 can of tuna/ 2 slices whole wheat bread with 1/2cup oats , sometimes ill switch an hv cream of wheat

bedtime: 2 scoop casein protein

with each meal i take 1 flaxseed pills an take my multi vit. in the am

All input and information would really be helpful .. schedule right now sucks cuz im a nurse and working 12hr shifts but for the most part this is my diet that i started last week

Need macros for the diet please.

[los951co]

wkup:1scp whey:120/24/3/1 with 1/2cup oats:150/5/27/3 an a apple 80/0/22/0
total:350/29/52/4

postwrkout: 2scp whey with 20oz gatorate
total:350/48/36/2

brk:which is about 1hr after postwkout 4egg white 68/16/0/0, 1 whole egg74/6/0/5 with cream of wheat 3tbspn120/4/24/0 ..total 262/26/24/5

lunch: 6oz chicken breast185/39/0/2 , 1/2 cup of rice109/3/23/1 ,1/2 cup broccoli 31/3/6/0 total:325/45/29/3

dinner: 1 can of tuna120/23/0/1, 2 slices whole wheat bread220/8/42/3 with 1/2cup oats150/5/27/3 , sometimes ill switch an hv cream of wheat
total:490/36/69/7
bedtime: 2 scoop casein protein 240/48/8/1

totaling: 2017/232/218/22 also take flax seed capsules 1000mg with every meal

[los951co]

cmon guys a lil help here !!

[los951co]

still need help here any1?????

[los951co]

all help is needed ?????

[audis4]

you didn't label fats, carbs, cals, protein thus I have no way of knowing.

What are your maintenance cals? your overall cals seem extremely low!

[los951co]

cal/pro/carbs/fat

[los951co]

wat would u suggest for daily calorie intake?

[HowIdo]

Bro, You need to put in some time and then everyone will help you a lot more.

1. Label your Cals/Carbs/Pro/Fat = Which numbers are what?
2. Its very easy to find out your calories with the BMR caculator and the Harris Benedict Formula.
3.Label when you lift and when you do cardio

For weighing 223 lbs everything in your diet is way too low!! Read and put in the effort man!!

[audis4]

wat would u suggest for daily calorie intake?

I asked you what your maintenance cals are.

I would start off there and slowly reduce cals as your BF plateaus.

[los951co]

thanks for leading me in the right direction, 1st my Bmr is 2079 x1.725= 3586 maintenance cals.. so should i start by cutting out 500/1000 cal a day from the 3586? As of the 1st of may im at 215lb.. also i wrkout around 8/9am sun/mon/tue/thur/fri/followed by 20-30min cardio 65-75%hrt rate 5xwk an another 45-60min cardio around 6pm 5x week .
this is my diet and its Cal/pro/carbs/fat..
wkup:1scp whey:120/24/3/1 with 1/2cup oats:150/5/27/3 an a apple 80/0/22/0
total:350/29/52/4

postwrkout: 2scp whey with 20oz gatorate
total:350/48/36/2

brk:which is about 1hr after postwkout 4egg white 68/16/0/0, 1 whole egg74/6/0/5 with cream of wheat 3tbspn120/4/24/0 ..total 262/26/24/5

lunch: 6oz chicken breast185/39/0/2 , 1/2 cup of rice109/3/23/1 ,1/2 cup broccoli 31/3/6/0 total:325/45/29/3

dinner: 1 can of tuna120/23/0/1, 2 slices whole wheat bread220/8/42/3 with 1/2cup oats150/5/27/3 , sometimes ill switch an hv cream of wheat
total:490/36/69/7
bedtime: 2 scoop casein protein 240/48/8/1

totaling: 2017 cal/232 pro/218 carb/22 fat

[audis4]

thanks for leading me in the right direction, 1st my Bmr is 2079 x1.725= 3586 maintenance cals.. so should i start by cutting out 500/1000 cal a day from the 3586? As of the 1st of may im at 215lb.. also i wrkout around 8/9am sun/mon/tue/thur/fri/followed by 20-30min cardio 65-75%hrt rate 5xwk an another 45-60min cardio around 6pm 5x week .
this is my diet and its Cal/pro/carbs/fat..
wkup:1scp whey:120/24/3/1 with 1/2cup oats:150/5/27/3 an a apple 80/0/22/0
total:350/29/52/4

postwrkout: 2scp whey with 20oz gatorate
total:350/48/36/2

brk:which is about 1hr after postwkout 4egg white 68/16/0/0, 1 whole egg74/6/0/5 with cream of wheat 3tbspn120/4/24/0 ..total 262/26/24/5

lunch: 6oz chicken breast185/39/0/2 , 1/2 cup of rice109/3/23/1 ,1/2 cup broccoli 31/3/6/0 total:325/45/29/3

dinner: 1 can of tuna120/23/0/1, 2 slices whole wheat bread220/8/42/3 with 1/2cup oats150/5/27/3 , sometimes ill switch an hv cream of wheat
total:490/36/69/7
bedtime: 2 scoop casein protein 240/48/8/1

totaling: 2017 cal/232 pro/218 carb/22 fat

Not a problem.

ok, so you figured you need 3,586 calories to maintain your current body weight of 215lbs.

If your goal is to slowly lose fat (1.5-2lbs/wk, for me anyways) and keep as much muscle as possible, I would recommend staying at maintenance while performing light-moderate cardio (3days/wk for 30min) for about 1 week.

after about 1 week, I would recommend dropping cals by around 4-500. You want to keep your cardio light because eventually your metabolism is going to plateau, you'll stop buring fat so quickly and you can't just stop eating.

Once you plateau being in a 500 cal deficit ramp up the cardio a bit to 3-4 days/wk @45min.

Start out with this and post up a proposed diet and list it like this:

meal 1:
protein cal/pro/carb/fat
carb or fat

meal 2 etc etc.

good luck

[los951co]

thanks man i really do appreciate it .. so should i still keep on doing cardio 2x a day or just keep it to after weights? and as far as diet wat do u recommend as a pro/carb/fat ratio per meal? cuz so far ive been losing weight but i havent lost any strenght in fact its gone up

[los951co]

cuz for maintenance it comes out like this carbs 354g. protein 265g, fat 118g every day so should i deduct 300-500cal a week ? or can i just add some more cals in the diet i have already to balance things out ?

[audis4]

start off at your maintenance cals.

after 1-2 weeks, deduct 4-500 cals.

put good carbs in every meal and keep protein somewhat high.

include good fats i.e. natty PB, avacado etc.

Don't do whey protein but maybe PWO. stick to whole foods.

[HowIdo]

Keep your cardio to one session, preferably in the morning. I would try not to do cardio after you lift if your trying to preserve your muscle.

Make your ratio to start with 40/40/20. Carbs/Pro/Fat. After a couple weeks of seeing how this works you can adjust the ratios.

[audis4]

Keep your cardio to one session, preferably in the morning. I would try not to do cardio after you lift if your trying to preserve your muscle.

Make your ratio to start with 40/40/20. Carbs/Pro/Fat. After a couple weeks of seeing how this works you can adjust the ratios.

I do cardio PWO, i keep my muscle

[HowIdo]

Im sure you do, as do I. I am only saying this becasue it is easier for most beginners to keep it seperate until they fully understand dieting. Seems like you dont like much I have to say man! Im just letting him know what I think he should do, not everyone.

[audis4]

^^I'm not trying to flame or cause an argument, just saying everyone is different, different things work for different people.

Lots of people look at certain things 1 dimensional.

I just like variety.

no problem here bro.