Cutting Diet Critique Please

[thegodfather]

Got side tracked with classes last semester, almost no training, and gained some fat bro. Not me at all, wont let my sciences effect my body and end up looking like all the nerds that I'm in class with. So, I am going to start this cutting diet, I expect it should take 6 weeks to reach what I'm aiming for. I really am not going to go by numbers too much, but mostly by the mirror. So I am hoping to cut down about 6-8lbs in 6 weeks, or at least shred some bf%. Will be running a cycle concurrently with this diet. I plan to cut for 6 weeks, and then segway straight into a 12 week bulking cycle&diet, frontloading 1000mg of Test Enanthate the first week, and 500mg/wk from 2-12. Will be following IronmanHIT training. So I am considering this to be my "Primer" for my cycle. Any and all input is appreciated and will be incorporated...



Height: 5’9”
Weight: 184lbs (81.2kg)
Bodyfat: 15% (caliper)

-10% maintenance calories, Katch-McCardle : 2758kcals/day

TARGET: 2,850 cals / (60%) Protein 1,710cals/ (30%) Carbs 855cal/ Fats (10%) 285cal

Cardio: AM Cardio, Empty Stomach, 20-30 minutes, Target heart rate 135-140BPM

Workout: No need to go into real detail here, 3 exercises per body part, 4 sets, high reps 10-12 on each set. Doing a standard 4-day split while cutting.

Cycle: Weeks 1-6 Testosterone Propionate 50mg/ED or 100mg/EOD (depending on soreness).


Meal 1: Breakfast 7:30am
· 1.5 cups Oatmeal in water (135g)
· 1 egg, 5 egg whites (50g/160g)
· 680 kcal / 47g(27%)/91g(53%)/15g(19%)

Meal 2: 10:30am
· Chicken Breast (Grilled) (200 grams)
· 2 Tbsp Flaxseed Oil (29.5 grams)
· 490 kcal/46g(39%)/0g(0%)/32g(64%)


***Workout 1 pm : 45 min duration***

Meal 3: PWO (15 mins following workout) (2:00pm approx.)
· CytoSport MM-Collegiate 4 scoops
· 580kcal/40g(27%)/90g(62%)/7g(11%)
* MuscleMilk Collegiate has 40g of protein and 90g of carbs per serving, and contains Maltodextrin, I can also order Dextrose and add it into the shake if you think it is useful?

Meal 4: PPWO (5:00pm)
· Chicken Breast (200g)
· Yam (200g)
· Asparagus (100g)
· 481kcal/51g(44%)/60g(51%)/3g(6%)


Meal 5: 8:00pm
· Chicken Breast (200g)
· Broccoli (250g)
· 322kcal/53g(69%)/17g(21%)/3g(10%)

Meal 6: 11:00pm (Bedtime)
· CytoSport Cassein Complete – 1 scoop (110 cals, 25g protein)
· 2 tbsp Flaxseed oil
· 375kcal/25g(26%)/2g(2%)/31g(72%)


TOTALS(macros):
2,920 cals / Pro- 262 grams (1,049 kcals) / Carbs- 259 grams (1,037 kcals) / Fat- 90 grams (813cals)

[thegodfather]

should i take a non-response to mean this diets perfect? my macros are whacked and calories higher than target, some suggestions would be great...

[jngymrat]

I like the diet for the most part, there are some generality's I would chip away at though, for instance; the muscle milk shakes, I don't like them so much because of the sugars and in particular the much higher carbs than protein, try and maintain your levels as even as you can this will help enzyme replacement and post glycogen stores. Most of all you wont have an uneven balance of insulin before your next meal and accidentally overeat.

Lastly, I don't like the amount of fat prior to bedtime (or the daily amount for that matter, I think it is to high) Now, its a good fat but I would like to see it divided up throughout the day, or cut in half at bedtime and adding a 1/4 apple. This will provide better absorption for the casein and slow the absorption of the fat. And since you said this was a cutting cycle I believe you will see better results.

Although I think the overall diet looks decent (other than the MM brand of protein) I do think the calculation on 184# may seem high for cutting, although you are talking about the introduction of gear which I am not the best suited for, maybe GB, twist, or damien could help better in this area, but this is all I really see for critiquing at this time, let me know how your doing please.

[Sgt. Hartman]

2920 calories is too high at 184lbs w/ 15%BF unless you have an absolutely amazing metabolism. With that diet you should see some good recomposition but only because of the gear.

Take your total weight multiplied by your lean body mass percentage and multiply that by 15. That will give you a good starting point for maintenance calories.

184lbs X .85(your lean body mass) = 156.4 lbs of LBM.

156.4 X 15 = 2346 cal

I would start with eating at maintenance and use cardio to create the deficit to lose fat. Just my opinion.

[thegodfather]

Thanks for the replies....I am making some adjustments and will post them shortly. I will be addressing some of the concerns in the aforementioned posts. Both your guys input was beneficial, thank you...

[SlimJoe]

Not a bad diet

[thegodfather]

Thanks for the input guys....still looking for some more critiques, this diet is far from perfect and I'm aware, I'd like some ideas. Thank you so much to those who have replied....These threads should get more attention from more members, unfortunately everyone is too preoccupied with the magic pill thats gonna get them jacked without any work.

[gbrice75]

see bold.

PS where in NJ are you?

Got side tracked with classes last semester, almost no training, and gained some fat bro. Not me at all, wont let my sciences effect my body and end up looking like all the nerds that I'm in class with. So, I am going to start this cutting diet, I expect it should take 6 weeks to reach what I'm aiming for. I really am not going to go by numbers too much, but mostly by the mirror. So I am hoping to cut down about 6-8lbs in 6 weeks, or at least shred some bf%. Will be running a cycle concurrently with this diet. I plan to cut for 6 weeks, and then segway straight into a 12 week bulking cycle&diet, frontloading 1000mg of Test Enanthate the first week, and 500mg/wk from 2-12. Will be following IronmanHIT training. So I am considering this to be my "Primer" for my cycle. Any and all input is appreciated and will be incorporated...



Height: 5’9”
Weight: 184lbs (81.2kg)
Bodyfat: 15% (caliper)

-10% maintenance calories, Katch-McCardle : 2758kcals/day

TARGET: 2,850 cals / (60%) Protein 1,710cals/ (30%) Carbs 855cal/ Fats (10%) 285cal

I'd drop protein to 55% and raise fats to make up the difference - 10% is really low IMO

Cardio: AM Cardio, Empty Stomach, 20-30 minutes, Target heart rate 135-140BPM

Nice. BCAA's before and after

Workout: No need to go into real detail here, 3 exercises per body part, 4 sets, high reps 10-12 on each set. Doing a standard 4-day split while cutting.

Cycle: Weeks 1-6 Testosterone Propionate 50mg/ED or 100mg/EOD (depending on soreness).


Meal 1: Breakfast 7:30am
· 1.5 cups Oatmeal in water (135g)
· 1 egg, 5 egg whites (50g/160g)
· 680 kcal / 47g(27%)/91g(53%)/15g(19%)

More protein, less carbs. Since fat is low, 2 whole eggs, 6 whites and 1 cup of oats would be better IMO.

Meal 2: 10:30am
· Chicken Breast (Grilled) (200 grams)
· 2 Tbsp Flaxseed Oil (29.5 grams)
· 490 kcal/46g(39%)/0g(0%)/32g(64%)

Fish oil would be a much better choice over flax

You've GOTTA find a way to fit a pre-workout meal in here. No carbs to fuel your workout = lower intensity. Shoot for a 12:30pm meal - 40g lean protein and i'd recommend 50g complex carbs... but all we have to play with to keep your carbs where they were is the 1/2 cup oats dropped in the am meal (if you follow my advice). If you have to, make the am meal 1/2 cup and make this meal 1 cup - carbs are most important here


***Workout 1 pm : 45 min duration***

Meal 3: PWO (15 mins following workout) (2:00pm approx.)
· CytoSport MM-Collegiate 4 scoops
· 580kcal/40g(27%)/90g(62%)/7g(11%)
* MuscleMilk Collegiate has 40g of protein and 90g of carbs per serving, and contains Maltodextrin, I can also order Dextrose and add it into the shake if you think it is useful?

I'd drop this crap and go with a straight whey protein, or a multi-source protein such as Myofusion. Also, I would be using complex carbs on a cutting diet for sure, i'd never be going with dex/malto

Meal 4: PPWO (5:00pm)
· Chicken Breast (200g)
· Yam (200g)
· Asparagus (100g)
· 481kcal/51g(44%)/60g(51%)/3g(6%)

Nice meal!


Meal 5: 8:00pm
· Chicken Breast (200g)
· Broccoli (250g)
· 322kcal/53g(69%)/17g(21%)/3g(10%)

Meal 6: 11:00pm (Bedtime)
· CytoSport Cassein Complete – 1 scoop (110 cals, 25g protein)
· 2 tbsp Flaxseed oil
· 375kcal/25g(26%)/2g(2%)/31g(72%)

Fish oil


TOTALS(macros):
2,920 cals / Pro- 262 grams (1,049 kcals) / Carbs- 259 grams (1,037 kcals) / Fat- 90 grams (813cals)

I'm confused - these totals are nowhere near your target... ??