Cut Diet - Looking for Tips/Suggestions/Comments

[RyanAlmighty]

STATS:
Age: 23
Height: 5'8
Weight: 168lbs.
BF%: ~15%
TDEE: 2790kcal
Goals: Lean Mass, >10% BF


Calories/Fats/Carbs/Proteins

BREAKFAST
470/6/58/48
x1 cup Egg White Beaters (4 egg whites)
x1 Myoplex Light
x1 Low Sugar, High Fiber Instant Oatmeal
Multivitamin, x2 Fish Oil

SNACK
380/17/8/53
x2 Servings Nectar Whey Protein
x1 Serving Natural Peanut Butter
x1 Creatine Monohydrate (5g - Loading Phase Only)
x2 Fish Oil

LUNCH
390/8/38/43
x1 Chicken Breast
x1 Servings of Wheat Pasta (Noodles)
x2 Fish Oil

PRE-WORKOUT
x1 Creatine Monohydrate (5g)
x1 Scoop N.O. Explode

WORKOUT

POST-WORKOUT
200/2/0/46
x2 Servings Nectar Whey Protein
x1 Creatine Monohydrate (5g)
x1 Glutamine (5g)
x2 Fish Oil

DINNER
390/7/38/43
x1 Chicken Breast
x1 Servings of Wheat Pasta (Noodles)
x1 Creatine Monohydrate (5g - Loading Phase Only)
x2 Fish Oil

BEFORE BED
420/17/14/56
x2 Servings ON Casein Protein
x1 Serving Natural Peanut Butter


TOTALS: 2250/56g/156g/288g

[RyanAlmighty]

Anybody? Fat loss seems to be at a stand still after some good progress between weeks 1-8...Comments/Concerns/Suggestions?

[Damienm05]

STATS:
Age: 23
Height: 5'8
Weight: 168lbs.
BF%: ~15%
TDEE: 2790kcal
Goals: Lean Mass, >10% BF


Calories/Fats/Carbs/Proteins

BREAKFAST
470/6/58/48
x1 cup Egg White Beaters (4 egg whites) Shoot for 6-8
x1 Myoplex Light Replace this with 2 whole eggs
x1 Low Sugar, High Fiber Instant Oatmeal I'm assuming 1 cup of oats based on macros? That works. If there's any sugar at all in your instant oats, switch to plain.
Multivitamin, x2 Fish Oil

SNACK
380/17/8/53
x2 Servings Nectar Whey Protein I'm sure you have a good reason for doing a shake here but know that a real food meal would be better if you can.
x1 Serving Natural Peanut Butter
x1 Creatine Monohydrate (5g - Loading Phase Only) You'll want to have this with a carb meal as a delivery system for the creatine. Rather important actually
x2 Fish Oil

LUNCH
390/8/38/43
x1 Chicken Breast
x1 Servings of Wheat Pasta (Noodles) It's not the best carb source. You'd be better off with oats, sweet potato, brown rice, quinoa, etc...
x2 Fish Oil

PRE-WORKOUT
x1 Creatine Monohydrate (5g) I'm assuming these are your supps only and the above meal is eaten pre-workout? That would be best.
x1 Scoop N.O. Explode

WORKOUT

POST-WORKOUT
200/2/0/46
x2 Servings Nectar Whey Protein Add 1/2 cup oats to your shake
x1 Creatine Monohydrate (5g)
x1 Glutamine (5g)
x2 Fish Oil

DINNER
390/7/38/43
x1 Chicken Breast
x1 Servings of Wheat Pasta (Noodles) Again, I'd move to a less-processed carb source.
x1 Creatine Monohydrate (5g - Loading Phase Only)
x2 Fish Oil

BEFORE BED
420/17/14/56
x2 Servings ON Casein Protein I think 1 scoop would be sufficient
x1 Serving Natural Peanut Butter


TOTALS: 2250/56g/156g/288g

\

I think your protein is a bit high. Brought it down to about 250g via changes, raised carbs to 185g. I think it's important you get some in directly PWO.

All in all, the diet looks quite strong and well-constructed. You need to add some vegetables badly. Fibrous greens - broccoli, cauliflower, brussell sprouts, green beans, asparagus, etc... My only other thoughts are in bold.

Now, with regard to fat loss being slower these days, here's my suggestions:

1- You can reconfigure your diet to get your carbs in only during meals 1, 2, and 3. Switching to fats PWO and beyond. The old no carbs after 3:00 PM technique. I'd recommend a 250/125/75 sort of thing at that point. You'd certainly see increased fat loss.

2- I don't know your current cardio schedule but I'm sure it's not heavy or you would be rolling. Try 6 days per week of 45-60 minutes on stairmaster or treadmill at 65% of max hr.

[RyanAlmighty]

Sorry that was my mistake - I do eat fibrous greens with each meal, (rotating broccoli, asparagus, spinach) I just didn't list them because of their insignificant caloric value.

Made alterations to Breakfast as recommended.

Any recommendations as to what would be best to replace Snack with?

You are correct. Lunch meal is about 60-90min before workout. Pre Workout Supplements are taken ~30min prior.

I did have brown rice in place of the noodles, I just needed something new to change it up a bit and noodles are much easier to eat than all that rice is IMO. I will exchange the noodles with sweet potatoes though.

Workout starts at 315pm, ends around 415pm. Removed carbs from Dinner meal and added the cup of oats to the PWO shake as recommended. I'll just add a lot more veggies to stay full during Dinner.

Cardio regimen consists of 30min @ 65% THR first thing in AM on empty stomach. 60min on weekends.



New macros are: 2350, 64g, 164, 285g (protein would go to about 250g after shake is replaced in Snack meal)