Cutting for MMA/ Diet needs help!

[strong_web]

27yr old
5'9
193lb
15-18 bf%

Looking to get cut up, to a walking 175lb...But my diet is weak

Food: Cals/Fats/Carbs/Protein

Eggs 210/15g/3g/18g
Oatmeal 160/3g/27g/5g
Milk 1% 110/2.5g/12g/9g

Eggs 280/20g/4g/24g
Milk 1% 110/2.5g/12g/9g

Whey P 130/0G/4/30

Chicken 110/1.5g/0/24g
Veggies

Workout

Whey P 130/0g/4g/30g

Beef Patty - 139/5g/0g/22g
veggie

total - 1379/49.5/66/171

[hex]

27yr old
5'9
193lb
15-18 bf%

Looking to get cut up, to a walking 175lb...But my diet is weak

Food: Cals/Fats/Carbs/Protein

Eggs 210/15g/3g/18g <--- change to egg whites and maybe a whole egg
Oatmeal 160/3g/27g/5g
Milk 1% 110/2.5g/12g/9g <---- try and stay away from dairy

Eggs 280/20g/4g/24g <---- change to chicken or other lean meat
Milk 1% 110/2.5g/12g/9g <--- dairy...
<add veg to this

Whey P 130/0G/4/30 <--- do some tuna

Chicken 110/1.5g/0/24g
Veggies
<add carbs>
Workout

Whey P 130/0g/4g/30g <add carbs and a real protein and some veg

Beef Patty - 139/5g/0g/22g
veggie

total - 1379/49.5/66/171<-----way to little

those are my suggestions, others shall have other ones. and you should find a tdee calculator online and figure that out to get a judge of how many calories to eat.

[strong_web]

MY TDEE is around 3000cals, I changed my diet cause I need way more CALS, I am going to start next week (Monday).
Now I just check above and seen there was some changes, So I may do another change before monday, but any help will be welcomed....




FOODS Item Cals Carbs Fats Protein

Egg 1 L 71 0 5 6
1 Cup egg whites 117 1.8 0.4 27
Oatmeal 1/2 cup 160 27 3 5
1/2 Scoop Whey PRO 65 2 0 15

1 Cup egg whites 117 1.8 0.4 27
Sweet Potato 1cup 180 41 0 4
1/2 Scoop Whey Pro 65 2 0 15

H/F Some kind Nut 155 9 12 5

2 Chicken Breast 160 2 2 30
Sweet Potato 1cup 180 41 0 4

WORKOUT 1HOUR

Whey Protein x2 260 8 0 60

2 Chicken Breast 160 2 2 30
Sweet Potato 1cup 180 41 0 4

1 cup egg white 117 1.8 0.4 27

total 1987 180.4 25.2 259

[--->>405<<---]

U say 15-18% bf which tells me ur guessing.. Bf% really isnt something u want to guess at.. Id suggest finding out for sure.. U want to use it for calculating how many cals to eat as well as track ur fatloss progress and to keep an eye on LBM..

Wat kind of lifting schedule u have? How much cardio u doing?

Id keep carbs in meAl 1, pre workout, PWO and have veggies the other meals..green ones..

For cutting at 2000cals id eat 300g pro; 100g carbs; 44g fat

U could prob go 2100cals BTW (310,110,47)

Also: 1. whats h/f?

2. Weigh ur sweet potato and chikn.. For 2 breasts to only have 30g protein theyd have to be 2.5oz each.. Thats a small breast!

3. Ur not much of an eater to have eggwhites in 3 meals for protein.. Dont u like food man?

4. Id add broccoli asparagus or spinach to at least 3 of ur meals..

5. Id have the nuts before bed.. With meat or cottage cheese would be good..

[strong_web]

U say 15-18% bf which tells me ur guessing.. Bf% really isnt something u want to guess at.. Id suggest finding out for sure.. U want to use it for calculating how many cals to eat as well as track ur fatloss progress and to keep an eye on LBM.. HAHA Well I calculator and I guess I am 22bf%

Wat kind of lifting schedule u have? How much cardio u doing? Well I posted this up in Workout forum * http://forums.steroid.com/showthread...aining-Workout *

Id keep carbs in meAl 1, pre workout, PWO and have veggies the other meals..green ones..

For cutting at 2000cals id eat 300g pro; 100g carbs; 44g fat This may be hard, but like I said I am going to be putting thing here an there as I go, So thank for the aim

U could prob go 2100cals BTW (310,110,47)

Also: 1. whats h/f? I forgot why, but it was a short form cause I was using excel

2. Weigh ur sweet potato and chikn.. For 2 breasts to only have 30g protein theyd have to be 2.5oz each.. Thats a small breast! Yes but cheap, I am thinking of getting lean beef, I also have TUNA

3. Ur not much of an eater to have eggwhites in 3 meals for protein.. Dont u like food man?HARD TO SHOP, With low funds

4. Id add broccoli asparagus or spinach to at least 3 of ur meals..Got this today

5. Id have the nuts before bed.. With meat or cottage cheese would be good..Ok got cottage cheese

Thanks for your input!

[strong_web]

Well with this diet, with alittle more changes, and the workout I have in workout forum. How long do you think it will take to drop from 193 to 175 lb?

[--->>405<<---]

At 2lbs per week itll take 9weeks.. Dont worry as much about scale.. Go by bf% and mirror.. Id also suggest using a tape to take measurements of:

Neck
Chest
Waist
Bicep
Thigh
Calf

This will tell the tale better than the scale..

GET UR BF CHEKD!!!!

[strong_web]

At 2lbs per week itll take 9weeks.. Dont worry as much about scale.. Go by bf% and mirror.. Id also suggest using a tape to take measurements of:

Neck
Chest
Waist
Bicep
Thigh
Calf

This will tell the tale better than the scale..

GET UR BF CHEKD!!!!

BF checked at a doctors??????
I know they have a calculator thing on the net, (DO THEY WORK)

I will take a excel note AND have my monthly report.
Week 1 - working on the diet , measurements.
Week 2 - Diet should be in check.

I am going to do this monday and hit it for 3 months, see were I get and then Try and hold the weight at 170-175lb, Get strong at this weight to fight.

[--->>405<<---]

Bf chek at some doc offices yes with calipers or BOD POD which is very accurate.. Google bod pod in ur area and im sure sumthn will pop up.. Not too expensive.. Cost me $35.00 .. Very accurate!