Cutting Diet! Need critique/advice!

[Alphatier]

Ok so I started my cutting diet today and I'd like for you guys to review it.

Planing on getting to about 10-12%, then a lean bulk teste/p(kickstart) cycle!

Stats:
Weight: 173lbs
Height: 5' 7-8"
BF: Guesstimating 14-15%
TDEE: 3085 Cals

Will do AM Cardio 4-6 times a week. Thou today I didnt do cardio, cuuz I'm hitting the wheels.

7:30 AM
5 Egg whites
1 whole Egg
1 Scoop Whey
2/3 Cup Instant Oats in water
Cal:615 Pro: 66g Carb: 60g Fat: 11g

9:30 AM
1 Slice W hole Wheat Bread
3 Slices Lean Turkey Breast
1 Scoop Whey
Cal: 300 Pro: 43g Carb: 15g Fat: 2g

12:00 PM
1 Chicken Breast
Cal: 300 Pro: 52g Carb 0g Fat: 6g

3:30 PM
200g Pork Sirloin Lean Cut
200g Broccoli
Cal: 500 Pro: 60g Carb: 14g Fat: 12g

6:00 PM
100g Pork Sirloin Lean Cut
200g Broccoli
Cal: 250 Pro: 30g Carb: 14g Fat: 6g

7:30 PM Workout

8:30 PM
2 Scoops Whey
Cal: 300 Pro: 65g Carb: 4g Fat:2g

9:00 PM
1 Can Tuna
2.5 Tbsp Flax Seeds Ground or 2 tbsp Virgin Olive Oil (going to buy Cashews for more fat)
Cal: 240 Pro: 32g Carb: 4g Fat: 6g

10:00-10:30 PM
Go to bed
Totals:
Cal: 2,500 Pro: 351g Carb: 110g Fat: 45g

3:30 and 6:00 Meals are the same meat because I only cook once.

I'll change meats up everyday thou!

Are Carbs too high? If so I'll just have 1/3 Cup of instant oats, and i'll ad in the cals in 2 other meals.

Also should I forget about Dextrose for now? Or lower Carbs in meals to have a serving of Dextrose PWO?

Comment on macros please....Narkissos,Phate, and all the specialists on Dieting.

LNM

[Alphatier]

Bump...anyone?

[Alphatier]

Bump for a second time,anybody willing to help me out here?!!

[Alphatier]

bump....again.....

[M302_Imola]

Ok so I started my cutting diet today and I'd like for you guys to review it.

Planing on getting to about 10-12%, then a lean bulk teste/p(kickstart) cycle!

Stats:
Weight: 173lbs
Height: 5' 7-8"
BF: Guesstimating 14-15%
TDEE: 3085 Cals

Will do AM Cardio 4-6 times a week. Thou today I didnt do cardio, cuuz I'm hitting the wheels.

7:30 AM
5 Egg whites
1 whole Egg
1 Scoop Whey
2/3 Cup Instant Oats in water
Cal:615 Pro: 66g Carb: 60g Fat: 11g
Looks good!

9:30 AM
1 Slice W hole Wheat Bread
3 Slices Lean Turkey Breast
1 Scoop Whey
Cal: 300 Pro: 43g Carb: 15g Fat: 2g
Go with a protein/fat meal here. Ex. one 6 oz. can of tuna, 3 egg whites, and 1 oz almonds

12:00 PM
1 Chicken Breast
Cal: 300 Pro: 52g Carb 0g Fat: 6g
Add some efa's along with the chicken. Ex. Fish oil, olive oil, almonds, natural pb, flax seed.

3:30 PM
200g Pork Sirloin Lean Cut
200g Broccoli
Cal: 500 Pro: 60g Carb: 14g Fat: 12g
Looks good!

6:00 PM
100g Pork Sirloin Lean Cut
200g Broccoli
Cal: 250 Pro: 30g Carb: 14g Fat: 6g
You def. need a pre-workout carb source, so add one in here! My fav is 1 cup of oats or you could go with sweet potato or brown rice. Around 50g of carbs is optimal.

7:30 PM Workout

8:30 PM
2 Scoops Whey
Cal: 300 Pro: 65g Carb: 4g Fat:2g
You def. need a post-workout carb source, so add one in here! My fav is 1 cup of oats or you could go with sweet potato or brown rice. Around 50g of carbs is optimal.

9:00 PM
1 Can Tuna
2.5 Tbsp Flax Seeds Ground or 2 tbsp Virgin Olive Oil (going to buy Cashews for more fat)
Cal: 240 Pro: 32g Carb: 4g Fat: 6g
Not bad, although if you like cottage cheese if would be preferred, try 1 cup. If not you could use a casein protein powder in place w/ some form of fat (natural pb, almonds, olive oil).

10:00-10:30 PM
Go to bed
Totals:
Cal: 2,500 Pro: 351g Carb: 110g Fat: 45g

3:30 and 6:00 Meals are the same meat because I only cook once.

I'll change meats up everyday thou!

Are Carbs too high? If so I'll just have 1/3 Cup of instant oats, and i'll ad in the cals in 2 other meals.

Also should I forget about Dextrose for now? Or lower Carbs in meals to have a serving of Dextrose PWO? Stay away from dextrose while cutting.

Comment on macros please....Narkissos,Phate, and all the specialists on Dieting.

LNM

Comments in bold above! You have some nice food choices listed you just need to refine this diet. When cutting I prefer to have carbs only with breakfast, pre workout, and post workout. Now after you go about three days keeping carbs this low you might need to have a carb up day, where you eat carbs in 5 out of 7 meals.

Also, you might need to adjust your caloric needs. Seems to me that you might want to start at the 2700 cal mark and then adjust accordingly. Stay consistent with lifting and cardio. Make these adjustments and then we can go from there.

[Phate]

Comments in bold above! You have some nice food choices listed you just need to refine this diet. When cutting I prefer to have carbs only with breakfast, pre workout, and post workout. Now after you go about three days keeping carbs this low you might need to have a carb up day, where you eat carbs in 5 out of 7 meals.

Also, you might need to adjust your caloric needs. Seems to me that you might want to start at the 2700 cal mark and then adjust accordingly. Stay consistent with lifting and cardio. Make these adjustments and then we can go from there.

i agree

[Alphatier]

Comments in bold above! You have some nice food choices listed you just need to refine this diet. When cutting I prefer to have carbs only with breakfast, pre workout, and post workout. Now after you go about three days keeping carbs this low you might need to have a carb up day, where you eat carbs in 5 out of 7 meals.

Also, you might need to adjust your caloric needs. Seems to me that you might want to start at the 2700 cal mark and then adjust accordingly. Stay consistent with lifting and cardio.I do weights 5 Times a week, so no worries about that! Make these adjustments and then we can go from there.

Thanks for the tips man, I appreciate it. I'm guessing you like carbs pre/post workout for energy sources, right? I don't want to consume too amny carbs thou, I'm shooting for 100-115 every day. If I consume 50g pre AND post workout that'll bump my carb intake to about 160g/day. Around where do you think my carb intake should be? So every 4th day should be a carb up day?How many Carbs should I sonsume on carb up day?

I'm doing about 6-8 weeks low carb diet, then switching to Keto!

Woke up today at 5:45 AM and did Cardio for 45 min.

I'm going to buy almonds today, as well as cashews for fat intake.

Also, how much fat should I be consuming?

[Alphatier]

Bump for answers!

[jamyjamjr]

Thanks for the tips man, I appreciate it. I'm guessing you like carbs pre/post workout for energy sources, right? I don't want to consume too amny carbs thou, I'm shooting for 100-115 every day. If I consume 50g pre AND post workout that'll bump my carb intake to about 160g/day. Around where do you think my carb intake should be? So every 4th day should be a carb up day?How many Carbs should I sonsume on carb up day?
bump up another 150g of carbs on carb up days
I'm doing about 6-8 weeks low carb diet, then switching to Keto!
i am NOT a big fan of keto, i used to do it untill phate tweaked my diet, im seeing much better results keeping my carbs at about 250, but im a bigger guy then you.. im 6'4 280lbs
Woke up today at 5:45 AM and did Cardio for 45 min.

I'm going to buy almonds today, as well as cashews for fat intake.
omit the cashews, i love that stuff but almonds over cashews anyday.. you can also do flaxseed oil, extra virgin olive oil, and my freakin fav, an avocado
Also, how much fat should I be consuming?

matters to how you wanna do your split, if your gonna go keto, your fat intake should go up

[jamyjamjr]

your fat level at 45g seems a bit too low, i'd bump it another 20g personaly.. just make sure it's efa's

[M302_Imola]

Thanks for the tips man, I appreciate it. I'm guessing you like carbs pre/post workout for energy sources, right? I don't want to consume too amny carbs thou, I'm shooting for 100-115 every day. If I consume 50g pre AND post workout that'll bump my carb intake to about 160g/day. Around where do you think my carb intake should be? So every 4th day should be a carb up day?How many Carbs should I sonsume on carb up day?

I'm doing about 6-8 weeks low carb diet, then switching to Keto!

Woke up today at 5:45 AM and did Cardio for 45 min.

I'm going to buy almonds today, as well as cashews for fat intake.

Also, how much fat should I be consuming?

If it were me I would start with 150g of carbs on your low days (50g carbs in breakfast, pre and post workout) and 300-350g of carbs on your refeed days. If you are not seeing fat loss from this within 4 weeks then you can drop the carbs to around 100g on your low days. As far as fat, I would keep it around 75g on your low carb days and around 50g on your refeed days. Protein wise, keep it around 260-300g on your low days and around 175g on your refeed days. Also, try to keep your calories consistent with each meal. What does this mean, well if 2700 cals is your goal then divide this number by 7 (# of meals you consume) and that will give you 385. This is the round about number of cals that you should consume in each of your 7 meals. you don't have to be right on this number with each meal but try to stay close. You should have some good results with this.

[Alphatier]

Tanks a lot for the help guys, I really appreciate it.

[kifenehma3ak]

dont think u should be eating pork... and it doesnt have 60 g of protein per 200 g.

[Alphatier]

dont think u should be eating pork... and it doesnt have 60 g of protein per 200 g.

Yes it does. Just because you don't eat it, doesnt mean others shouldnt...also it was a lean cut. I'm pretty sure your muslim that's why you said it no? Kif ne ma3k, mnee7?

[Alphatier]

Sorry for bumping this, but is my protein intake too high?

[jamyjamjr]

whats your height/weight/bf?

[Alphatier]

whats your height/weight/bf?

5'8" or 174cm, 173 lbs or 78 kg, and bf maybe roun 13-14%

[Alphatier]

5'8" or 174cm, 173 lbs or 78 kg, and bf maybe roun 13-14%

[Phate]

what is your TDEE?
i think you need to add more carbs to your original diet(though i think m302 touched on that

[Alphatier]

what is your TDEE?
i think you need to add more carbs to your original diet(though i think m302 touched on that

My TDEE is around 3000, give or take 50 Cals.
Do you think the protein intake is too high?
Is it unhealthy to have carbs this low, becuase i really doubt it is lol.
If youre saying I have to up my carbs because of energy then I'm ok, I'm still performing as good in the gym as I did before But if theres a reason behind more carbs then I'll add more!