Critique my Cutting Diet

[golfs321]

Age: 21
Weight: 230
BF%: ~20
Height 6’3”

Goal: 200lbs and 12-14% BF

BMR: 3924 Cals

Once I get a diet down I plan do start a cycle of clen along with this diet let me know what you think I can improve on!

Meal 1 8:00am: Protein Fat Carbs Calories
1 Whole egg: 6g 5g 0g 76
6 Egg Whites: 18g 0g 0g 102
½ Cup Oats: 4g 2.5g 27g 150
1 Scoop Protein: 16g 6g 8g 150
TOTAL: 44 13.5 35 478

Meal 2 10:30am: Protein Fat Carbs Calories
1 Cup Soymilk: 6g 2g 8g 70
1 Scoop Protein: 16g 6g 8g 150
7 inch Banana: 1g 0g 27g 105
TOTAL: 23 8 43 325

Meal 3 1:00pm: Protein Fat Carbs Calories
Broccoli Spears 3.5oz: 2g 0g 4g 25
Green Apple: 0g 0g 25g 95
Chicken 4.2oz: 27.2g 1.5g 0g 130
TOTAL: 29.2g 1.5g 29g 250

Meal 4 2:30pm Pre-Workout: Protein Fat Carbs Calories
Mixed veg 2/3cup: 2g 0g 11g 100
1 Can Tuna: 37g 2.5g 0g 175
1 cup fat free cottage 26g 0g 10g 140
cheese
TOTAL: 65g 2.5g 22g 415

Meal 5 PWO 5:00pm: Protein Fat Carbs Calories
1 fish fillet: 20g 2.5g 0g 100
1 bagel w/ cream cheese: 13g 6g 55g 320
TOTAL: 33g 8.5g 55g 420

Meal 6 8:00pm: Protein Fat Carbs Calories
1 Can Tuna: 37g 2.5g 0g 175
½ Cup Oatmeal: 4g 2.5g 27g 150
TOTAL: 41g 5g 27g 325

Meal 7 Before Bed: Protein Fat Carbs Calories
1 tbsp. honey: 0g 0g 17g 60
2 Scoop Protein: 32g 12g 16g 300
7 inch banana: 1g 0g 27g 105
Total: 33g 12g 43g 465


DAILY TOTALS:

268.2g Protein
68g Fat
254g Carbs
2678 Calories


THANKS for your help!

[Rugger02]

I think I would switch meal 4 and meal 7 around and remove the honey. Also is this a whole wheat bagel with fat free cream cheese? If not I think it should be? Have you just started this diet? If not what kind of results have you seen so far, I've seen a lot worse diets, looks like you've done some homework.
Good luck

[golfs321]

yes it is a whole wheat bagel with fat free cream cheese, just one serving of cream cheese actually. I just started this today and have been satisfied all day. No cravings but I feel like i have alot of energy. Tomorrow i will try switching meal 4 and 7 thanks!

[Rugger02]

You're welecome, maybe some of the pros will have some further critiquing but all in all it looks pretty solid. Keep us posted on your results

[novastepp]

Age: 21
Weight: 230
BF%: ~20
Height 6’3”

Goal: 200lbs and 12-14% BF

BMR: 3924 Cals

Once I get a diet down I plan do start a cycle of clen along with this diet let me know what you think I can improve on!

Meal 1 8:00am: Protein Fat Carbs Calories
1 Whole egg: 6g 5g 0g 76
6 Egg Whites: 18g 0g 0g 102
½ Cup Oats: 4g 2.5g 27g 150
1 Scoop Protein: 16g 6g 8g 150
TOTAL: 44 13.5 35 478

i can understand how the first meal in the morning can be a hard one in which to shovel food. still, when cutting the benefits of a lean meat over a shake are documented. Try to eat more eggs or another lean meat source instead of that scoop of whey.

Meal 2 10:30am: Protein Fat Carbs Calories
1 Cup Soymilk: 6g 2g 8g 70
1 Scoop Protein: 16g 6g 8g 150
7 inch Banana: 1g 0g 27g 105
TOTAL: 23 8 43 325

get rid of the banana. now that i think of it, just eat meal 3 here too. so this meal and the next would be the same.

Meal 3 1:00pm: Protein Fat Carbs Calories
Broccoli Spears 3.5oz: 2g 0g 4g 25
Green Apple: 0g 0g 25g 95
Chicken 4.2oz: 27.2g 1.5g 0g 130
TOTAL: 29.2g 1.5g 29g 250

this meal is ok. for now i don't see any problems.

Meal 4 2:30pm Pre-Workout: Protein Fat Carbs Calories
Mixed veg 2/3cup: 2g 0g 11g 100
1 Can Tuna: 37g 2.5g 0g 175
1 cup fat free cottage 26g 0g 10g 140
cheese
TOTAL: 65g 2.5g 22g 415

you have a lot of protein in this meal and not in the previous two. try to keep all meals the same. even em out 40,40,40g of protein in these meals.

Meal 5 PWO 5:00pm: Protein Fat Carbs Calories
1 fish fillet: 20g 2.5g 0g 100
1 bagel w/ cream cheese: 13g 6g 55g 320
TOTAL: 33g 8.5g 55g 420

again, keep macros even. it looks like 40g protein and 30g of carbs is where you'd like to be in your meals.

Meal 6 8:00pm: Protein Fat Carbs Calories
1 Can Tuna: 37g 2.5g 0g 175
½ Cup Oatmeal: 4g 2.5g 27g 150
TOTAL: 41g 5g 27g 325

not bad. but i prefer potatoes (either sweet potatoes or red potatoes) over oats.

Meal 7 Before Bed: Protein Fat Carbs Calories
1 tbsp. honey: 0g 0g 17g 60
2 Scoop Protein: 32g 12g 16g 300
7 inch banana: 1g 0g 27g 105
Total: 33g 12g 43g 465

again, make this meal like meal 3 on your list. or make it simpler. 8oz steak, broccoli spears, and that glass of soy milk from earlier.

DAILY TOTALS:

268.2g Protein
68g Fat
254g Carbs
2678 Calories

you say your BMR is around 3900, and you've chosen to knock off over 1000 calories. That doesn't sound like a good idea right now. I know it feels and looks like a lot of food, but your body obviously needs it. No need to short change yourself early.

THANKS for your help!

i'd bump the cals over the 3000 mark for now. if you can lose weight with that, which i'm sure you can, it will provide you a better starting point than losing muscle while you think you're losing fat.

what is your training looking like?

cardio?

[golfs321]

i train 5 days a week monday: back/bi tuesday: chest/tri wednesday: legs/abs and repeat. Each lifting day is about 1 hour of the said muscle groups. after that I am currently doing 20 mins of cardio each of the 5 days post workout. Each week I am bumping the cardio up 10 minutes until I reach an hour per day.

by the way thanks for posting in such good detail!

[novastepp]

i train 5 days a week monday: back/bi tuesday: chest/tri wednesday: legs/abs and repeat. Each lifting day is about 1 hour of the said muscle groups. after that I am currently doing 20 mins of cardio each of the 5 days post workout. Each week I am bumping the cardio up 10 minutes until I reach an hour per day.

by the way thanks for posting in such good detail!

so you lift 3 days a week? or do you do that then do it again. i would take a day off in there. definitely between those 3 days, or your glycogen will be seriously tapped.

also, do you do any cardio besides PWO cardio? PWO cardio, IMO, should not be taken past 30 minutes. and that should be done at about 60% of your max heart rate (MHR). you can do morning cardio which works for many, including myself. 30-60 minutes is a good duration, again between 60-65% of your MHR. do that as many mornings a week as you can or want.

[golfs321]

i do those three days and then do them again. I didnt know that if i didnt take a break between those days that my glycogen would be tapped. The way I saw it was that by doing chest/tri on monday and then again on thursday that my chest/tri had 2 days off. and the same effect for my other body parts. so you think i should take thursday off and begin with everything again on friday?

[novastepp]

yeah, you would be hitting them twice in 8 days, which is more than enough. don't over train. long sessions will over train you more than hitting them more often. but no need to regress in your lifts just because you are cutting. stay strong and keep eating. not eating is the worst thing you can do right now. so lift 3 days and then take a day off, or... chest/tri, back/bi, off, legs, off, then start it over. that will give you more time to concentrate on your diet and allows you an option of doing long duration cardio on your off days.

[novastepp]

could also do this.

mon-chest/tri
tues-back/bi
wed-off
thurs-chest/tri
fri-back/bi
sat-legs
sun-off