Critique My Cutting Diet

[chrisworrell]

Okay so I have put together a starting point for my diet. I know the calories are a little low, I have a habit of doing a pretty drastic cut. But I am going to leave it up to advice on where to add and what to add to more finely tune the amounts my macros)

Just a little background on my activity level

M / W / F - an hour at the gym doing compound lifts (Bill Starr 5x5)
T / Th - Boxing for 1.5hr
I also try to run 20 miles a week in my spare time on the weekends or during the week.

Now onto the diet.


Calories / Protein / Carbs / Fats

Breakfast
1) 2 Egg omelette with diced veggies and Fat Free Cheese ( 167cal / 12g / 1g / 12g )
2) Oatmeal ( 130cal / 3g / 27g / 2g )
3) Whey Protein Shake ( 110cal / 24g / 4g / 2g )

(437cal / 44g / 34g / 15g)

Lunch 2x/day
1) 6oz Tuna ( 160cal / 36g / 0g / 2g )
2) 1/2 Cup Brown Rice ( 107cal / 2g / 22g / 1g )

( 516cal / 76g / 44g / 6g )

Post WO
1) Hydro Whey Shake ( 140cal / 30g / 2g / 1g )

( 140cal / 30g / 2g / 1g )

Dinner
1) Grilled Chicken Salad w/ veggies ( 332cal / 50g / 0g / 13g ) OR
2) Lean Ground Beef burger w/ Fat Free Cheese ( 365cal / 44g / 21g / 13g ) OR
3) Subway Dbl Roast Beef ( 400cal / 44g / 47g / 7g )

Average ( 365cal / 46g / 7.5g / 13g )

Bedtime
1) Cottage Cheese ( 100cal / 8g / 2g / 2g )
2) Casein Shake ( 100cal / 24g / 3g / 1g )

( 200cal / 32g / 5g / 3g )

Total ( 1512cal / 207g Protein / 104g Carbs / 33g Fat )


Let me know what you think I should add/change please.

[Nephets]

Diet doesn't look too bad. It looks like you have no carbs pre or post workout. Change that. Add some complex carbs. Protein only meals are useless. Pre workout carbs to fuel your workout and post workout to replenish your glycogen. How much do you weigh. I don't think your eating enough calories but we need your stats to figure that out.

[chrisworrell]

sorry forgot about stats.

Height: 5'9.5"
Weight: 172
BF%= ~12%
Age: 23

Yea I have a bad habit of cutting -very- low. But I figured I would leave it as is so that those smarter than me can tell me where to add those calories in

I forgot to list supplements I take

40mcg (will increase once I get more in I am just using up what I had from a year ago and never went through) Clen 2 weeks on 2 weeks off alternating with ECA stack
7g Glutamine Pre WO, 7g Post WO, 5g before bed
5g Creatine Pre WO
Beta Alanine Pre and Post Workout @ 1600mg each time
Nitric Boost Before Breakfast and Before Lunch @ 3g each time
L-Carnintine 4x a day @ 1000mg
ZMA before bed 30mg/450mg
Multivatiman 3 times a day


I am going to go ahead and add in 1/2cup brown rice for each meal with Tuna

[Windex]

By "Subway Dbl Roast Beef" do you mean you buy a sandwhich from Subway every day ? Also, what is the vitamin/mineral/misc content of the multivitamin that your taking ? 3 Times/day could be excessive. I use to by the one from Costco and 1/day seemed relatively fine in relation to what the multi contained. Your definitely not eating enough calories. Also, you have quite the extensive list of supplements. I personally use Creatine, a Multivitamin, and Protein Powder and call it a day. If by Hydro Whey Shake you mean the one from ON they already put like 5 or 10g of BCAA's in the powder anyways. I think a great diet will take you a long way, and supplements will just burn through your wallet, especially at the start of a diet when you notice gains / pounds shed. It's your money so go crazy, I just don't think you need all the Aminos, ZMA, ECA Stack, and Clen.

[chrisworrell]

For Dinner, it is one of those three things just depending on my mood, they all offer about the same in terms of calories and protein, with a little variation in carbs but overall similar.

The ZMA, Beta, and Nitric are bottles that I have had for a little while now and I don't plan on ordering more I don't think because of cost/benefit aspect but I have atleast a month or two of them more. I am a fan of the clen and ECA stack while I am cutting as it helps with my energy

The multi is from ON and I am just taking the recommended dose from the bottle

and yes the Hydro and Casein are from ON

I personally dont want to go much over 1750 at the top, not until I cut down atleast to where I want to be and then I will bring it up just to maintain

[Windex]

For Dinner, it is one of those three things just depending on my mood, they all offer about the same in terms of calories and protein, with a little variation in carbs but overall similar.

The ZMA, Beta, and Nitric are bottles that I have had for a little while now and I don't plan on ordering more I don't think because of cost/benefit aspect but I have atleast a month or two of them more. I am a fan of the clen and ECA stack while I am cutting as it helps with my energy

The multi is from ON and I am just taking the recommended dose from the bottle

and yes the Hydro and Casein are from ON

I personally dont want to go much over 1750 at the top, not until I cut down atleast to where I want to be and then I will bring it up just to maintain

You need to calculate your TDEE. 1750 cals could be starving yourself which is just as bad as over-eating. If you have a lot of supplies, then save them for later, I believe they have like a 9month expiry date from purchase or something, it should say on it anyways.

[chrisworrell]

my TDEE was 2743 when I was 6 pounds heavier than I am right now. This is with "moderate" (i think i tossed out my analysis sheet) as my activity level

The Nitric expires November, the ZMA expires January, carnitine expired last month but I am almost out

[Nephets]

There is no way you should be aiming for 1000 cal below TDEE. You will be burning up lean muscle tissue for sure. I would go 500 tops and let the cardio do the work.

[chrisworrell]

I know that if you notice in my first post I said that this is low and I was asking opinions on where I should add food and what type of macros I should be aiming for in those meals

[Nephets]

Sorry...You should start by adding oats or some other complex carb to your pre and post workout meals. You should also add another 40g of protein to your diet as well. Your last meal should have some good fats in there. Make those adjustments and see where your total calorie count lands.

[chrisworrell]

Will do, thank you