Cutting Diet

[showtimee]

MEAL 1: 20g Protein Shake 20/1/2/99
1 Apple 0/19/0/78
20/20/2/177

MEAL 2: Nutra Grain Bar 1/26/3/140
MEAL 3: Chicken Breast 36/0/3/165
1/2 Cup Brown Rice 2.5/22.5/1/108
38.5/22.5/4/273

MEAL 4: Chicken Breast 36/0/3/165
1/2 Cup Brown Rice 2.5/22.5/1/108,
Mixed Veg 1/2 Cup 1/5/0/22
39.5/27.5/4/293

5:30 GYM
MEAL 5: Steak 60/0/8/320
Boiled Potato 3/31/3/166
63/31/11/486

MEAL 6: 20g Protein Shake 20/1/2/99
MEAL 7: 1tbsp Natty PB (Don't know the macro)

TOTAL 182/128/26/1468



Just looking at the total macro I can tell I've gone horribly wrong somewhere, but I don't have the nutritional intelligence to figure out where lol. Could somebody help me clean this up and turn it into a good cutting diet please?



Thanks

[mg1228]

need to know ur tdee---use the info below to figure it--

make sure u watch the videos at the bottom---imo theyre a must for everyone wanting to learn how to eat



if you have not already done so, post up your stats

age
weight
height
bf
goals.. be specific

please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros

MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible

please include the time of when u eat and the time of your workout

example:

6am pro/carb/fat/cal
10 egg whites 50/0/0/200
1/2 cup oats- 3/50/2/218
53/50/2/418


REMEMBER

1g protien - 4cal
1g carb - 4cal
1g fat - 9cal
1g alcohol - 8cal (some would argue 7)



also tell me what your workout reg is...



BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)


BMR (men and women) = 370 + (21.6 X lean mass in kg)



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)




BMR formula #2 (only to be used if your bf is low)

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )


female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

I should also give you an idea of what dieting should look like... you need to make sure every last calorie you take in isn't an empty calorie... every time you eat you should be eating with a purpose which is to fuel your body for growth and fat loss (predicated on your goals)...

Good meats/protien to eat..

Chicken Breast
Turkey Breast
Eggs/Egg Whites
Bison/Deer Meat
93% and up lean beef (ground beef, roast beef, london broil are just a few examples)
Fish (tuna, salmon, talipa etc..)
Whey (PWO ONLY)
Casien (BEDTIME ONLY)

Good Complex Carbs

Oats (not that instant crap, all natural steel cut/rolled oats)
Sweet potatos
Yams
Wheat Bread (no, not the enriched type)
Ezekiel Bread
Glutin Free Bread

Good Essential Fatty Acids

Almonds
Avocado (my fav)
Cashews
EVOO (extra virgin olive oil)
Fish Oil



You can google endless more where that came from.. get creative..

Also, try to seperate your pro/carb and pro/fat meals, usually leaving your pro/fat meals for bedtime... Beefs should be eaten closer to bed time and usually falls between the last and second to last meal

PROTIEN SHAKES (WITH THE EXCEPTION OF CASIEN SHAKES) SHOULD BE CONSUMED POST WORKOUT ONLY!!!!!! DO NOT CHEAT YOURSELF BY REPLACING A MEAL WITH PROTIEN SHAKE, THEY DO 1/8 OF WHAT REAL FOOD WILL DO FOR YOU IN ITS PLACE...


Below are links to a great series of diet/nutritional vidoes that will give you a better idea as to what dieting is. Please remember that Milos only gives you a standard diet while we are trying to CUSTOMIZE one with you. This is why we need your BMR/TDEE and MACROS

Milos Sarcev "Secret of the Pro's" on Nutrition

http://forums.steroid.com/showthread.php?t=323516


You can run a great many types of diets.. low carb, high carb, carb cycle, keto, etc.... there is no ONE right way.. the best thing you can do is pick one and stick to it while paying attention to how your body is reacting to it... some people are carb sensetive, some are not... you'll have to find out yourself

MICROCALIBRATION - Microcalibration is a must for dieting.. usually based upon your goals you will be set either 500 calories above or below your TDEE. This is a starting point and you need to be checking yourself by weight or measurment every week to scale how your body reacts..

try to remember that dieting is not an overnight thing.. it takes time and patience....

[showtimee]

Ok, thanks for the post by the way.


Age: 18
Weight: 246lbs, 101kg
Height: 6ft/6ft1
bf: 22-24%
Goals: Get down to a decent bf% by the summer while maintaining my muscle


Worked out my BMR at 2216

My TDEE I have no idea what to do so I'll give you an example of my week. I do 5x training days a week hitting all the muscle groups, heavy lifting but usually 6-8 or 8-10 reps depending what muscle group, after that I do either HIIT or LIT depending again what muscle group I hit the weights with. If that falls under group 4 that's 3822.6 cals, if it's group 5 it would be 4210.4.... they both seem rather high if I'm being honest :x

[mg1228]

did u watch the videos?

how long do u do cardio--is it pwo or some other time

[showtimee]

I'm gonna be hitting cardio post workout for about 30-45mins after every workout except leg days (for obvious reasons). Will probably be LIT most of the time but will probably throw 1/2 days of HIIT in there to try and hit the fat =]

[mg1228]

ok---did u watch the videos at the bottom of post #2?

[showtimee]

EDIT: The 4th 5th and 6th video are absolutely amazing and have changed my outlook on calorie intake completely. Amazing and informative video, thanks for link.


Any recommendations on my diet though ? :P

[mg1228]

u sould have some after watchin those videos--btw i would use a 1.5 tdee multiplier

[mg1228]

MEAL 1: 20g Protein Shake 20/1/2/99the shake is easy but do 3 whole eggs and 5 egg whites
1 Apple 0/19/0/78no fruit when cutting--do 1/2 to 3/4 cup oats with water
20/20/2/177

MEAL 2: Nutra Grain Bar 1/26/3/140no good--do a lean protein and complex carb
MEAL 3: Chicken Breast 36/0/3/165this is a good meal--all other meals should look like this--add fibrous carbs too
1/2 Cup Brown Rice 2.5/22.5/1/108
38.5/22.5/4/273

MEAL 4: Chicken Breast 36/0/3/165good---what time is this meal?
1/2 Cup Brown Rice 2.5/22.5/1/108,
Mixed Veg 1/2 Cup 1/5/0/22
39.5/27.5/4/293

5:30 GYM
MEAL 5: Steak 60/0/8/320good--what time is this meal
Boiled Potato 3/31/3/166dont do white potatoes---do sweet potatoe instead or oats
63/31/11/486

MEAL 6: 20g Protein Shake 20/1/2/99make sur this is casein protein and make it meal 7 with natty pb---and come up with a new meal 6
MEAL 7: 1tbsp Natty PB (Don't know the macro)2tbsp is usually 200 cals 16gr fat 6gr carbs 7gr protein

TOTAL 182/128/26/1468



Just looking at the total macro I can tell I've gone horribly wrong somewhere, but I don't have the nutritional intelligence to figure out where lol. Could somebody help me clean this up and turn it into a good cutting diet please?



Thanks

see bold---make changes and redo macros---add 3gr fish oil to 4 meals throughout day