Diet Check

[deznuts]

Stats:
Male 24 yrs old 205lbs. 6'1" BF%: 12-14%

BMR
BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
BMR = 66 + ( 6.23 x 205 ) + ( 12.7 x 73 ) - ( 6.8 x 24 )
BMR = 2107.05
Modified BMR
Sedentary: Calorie-Calculation = BMR x 1.2 2528.46
Lightly Active: Calorie-Calculation = BMR x 1.375 2897.19
Moderatetely Active: Calorie-Calculation = BMR x 1.55 3265.93
Very Active: Calorie-Calculation = BMR x 1.725 3634.66
Extra Active: Calorie-Calculation = BMR x 1.9 4003.39



Proteins Carbs Fats Calories
AM Cardio
Meal 1: 7:15 AM
6 Egg Whites 36 5 10 280
1 cup of Oats 10 54 6 300
Meal 2: 10:15 AM
1 cup of Brown Rice 4 44 2 215
8 oz. Tuna 52 0 8 210
Meal 3: 12:30 PM
Sweet Potato 2 30 0 140
8 oz Grilled Chicken 35 3 5 281
Veg
Meal 4: 3:00 PM
8 oz Grilled Chicken 35 3 5 281
1 cup of Brown Rice 4 44 2 215
Meal 5: 5:30 PM (Pre-workout)
25g Whey 25 2 1 130
40g Waxy Maize 0 20 0 160
Workout 5:00PM
Meal 6: 6:45 PM (PWO Nutrition)
50g Whey 50 3 2 260
80g Waxy Maize 0 40 0 320
Meal 7: 7:30 PM
1 cup of Brown Rice 4 44 2 215
8 oz Grilled Chicken 35 3 3 281
Meal 8: 9:30 PM
1/2 cup of Cottage Cheese 12 4 5 110

Daily Totals: 304 299 51 3398




I've been on this diet for a while now. Just wanted to see if anyone had any suggestions. I am getting ready to start cutting in 5 weeks. Where are the first places I should make some changes?

[deznuts]

Does everyone still have a "cheat' day to keep their body from getting used to the diet?

I am looking keep adding lean body mass while slowly losing body fat. How much should I drop my caloric intake? Or should I ramp up my cardio?

[gbrice75]

Stats:
Male 24 yrs old 205lbs. 6'1" BF%: 12-14%

BMR
BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )
BMR = 66 + ( 6.23 x 205 ) + ( 12.7 x 73 ) - ( 6.8 x 24 )
BMR = 2107.05
Modified BMR
Sedentary: Calorie-Calculation = BMR x 1.2 2528.46
Lightly Active: Calorie-Calculation = BMR x 1.375 2897.19
Moderatetely Active: Calorie-Calculation = BMR x 1.55 3265.93
Very Active: Calorie-Calculation = BMR x 1.725 3634.66
Extra Active: Calorie-Calculation = BMR x 1.9 4003.39



Proteins Carbs Fats Calories
AM Cardio
Meal 1: 7:15 AM
6 Egg Whites 36 5 10 280
1 cup of Oats 10 54 6 300

Add 2 whole eggs

Meal 2: 10:15 AM
1 cup of Brown Rice 4 44 2 215
8 oz. Tuna 52 0 8 210

Great!

Meal 3: 12:30 PM
Sweet Potato 2 30 0 140
8 oz Grilled Chicken 35 3 5 281
Veg

Perfect!

Meal 4: 3:00 PM
8 oz Grilled Chicken 35 3 5 281
1 cup of Brown Rice 4 44 2 215


Meal 5: 5:30 PM (Pre-workout)
25g Whey 25 2 1 130
40g Waxy Maize 0 20 0 160

Drop this and eat real food here. Lean protein/complex carb


Workout 5:00PM
Meal 6: 6:45 PM (PWO Nutrition)
50g Whey 50 3 2 260
80g Waxy Maize 0 40 0 320

If you're looking to do fast acting carbs here, consider Vitargo. Either way fine meal though - 80g might be a bit much, i'd cut it back to 50g

Meal 7: 7:30 PM
1 cup of Brown Rice 4 44 2 215
8 oz Grilled Chicken 35 3 3 281

Meal 8: 9:30 PM
1/2 cup of Cottage Cheese 12 4 5 110

Whole milk cottage cheese? If not, add 1tbsp natty PB

Daily Totals: 304 299 51 3398




I've been on this diet for a while now. Just wanted to see if anyone had any suggestions. I am getting ready to start cutting in 5 weeks. Where are the first places I should make some changes?

Very solid diet bro. Not much I could/would change about it. Just a few suggestions above in bold

[deznuts]

Thanks bro. Im going to give the Virtago a try. I want to try to stay away from the whole eggs because my cholesterol is naturally high. Any other suggestions?

When I begin to cut, how much should I drop my caloric intake?


Does anyone still take a "cheat" day?? Not go crazy but just eat a good meal. I was taught this keeps your body from adapting to the diet. Is this true?

[gbrice75]

Thanks bro. Im going to give the Virtago a try. I want to try to stay away from the whole eggs because my cholesterol is naturally high. Any other suggestions?

When I begin to cut, how much should I drop my caloric intake?


Does anyone still take a "cheat" day?? Not go crazy but just eat a good meal. I was taught this keeps your body from adapting to the diet. Is this true?

There is alot of info right on this forum about eggs and cholestorol - it's not nearly as bad as it's been made out to be in the mainstream. IMO it's a shame to not add a couple whole eggs as they are nutrient rich and a whole egg is nearly a perfect food (great protein/fat food), but ultimately this is your choice.

As for cutting, you can try one of 2 things: eat at your TDEE and rely on alot of cardio to create a caloric deficit, or eat a bit behind your TDEE (still need to do cadio, but probably not as much) by 200-500. You need to be monitoring yourself to ensure you're not losing LBM, otherwise you need to up the calories and/or drop back on the cardio a bit.

Cheat day - I think a cheat meal here and there, even once a week is much more beneficial than a cheat DAY. A full on cheat day can set back an entire week of dieting. A meal should be enough to satisfy your craving, and give you something to look forward to the following week.