Critique my cut diet please!

[Cougars509]

Breakfast
2 tbs Olive oil 240cal, 28g fat
4 eggs 270cal, 18g fat, 4g carb, 24g protein
4 strips turkey bacon 200cal, 6g fat, 4g carb, 24g protein
2 pieces Daves Bread 260cals, 6g fat, 46g carbs, 12g protein
3 tbs butter 240cals, 27g fat
Cals: 1210
Fat: 85
Carbs: 54
Protein: 60

Lunch
2 Chobani Greek Yogurt 280cals, 40g carbs, 28g protein
Steak 3.5oz 235cals, 13g fat, 27g protein
Cals: 515
Fat: 13
Carbs: 40
Protein: 55

Preworkout
Steak 3.5oz 235cals, 13g fat, 27g protein
2 whole eggs 140cals, 9g fat, 2 carbs, 12g protein
2 egg whites 60cals, 8g protein
Chobani Greek Yogurt 140cals, 20g carbs, 14g protein
Granola Mix 250cals, 8g fat, 40g carbs, 5g protein
Cals: 825
Fats: 38
Carbs: 62
Protein: 58

Dinner
Steak 3.5 oz 235cals, 13g fat, 27g protein
Asparagus 26cals, 4 carbs
Butter 80cals, 9g fat
Cals: 341
Fat: 21
Carb: 4
Protein: 27g


Daily
Cal: 2891
Fat: 157
Carbs: 160
Protein: 200



im 6'5 at currently about 215lbs estimating about 11-12% BF. I am in the 5th week of a 15 week test e 500 week, and starting 50 anavar daily weeks 9-15. I want to get to 225-230 at about 8% bf if possible asap. cut out cardio since my cals are pretty low and want to clean gain lean mass or just shred up from where i am.

[Back In Black]

Ouch, who developed this dirt? Seriously awful diet for cutting or bulking.

Visit the stickies how to diet and cutting 101. I think you'd be best with a super clean bulk style diet.

You are the guy who gained 18 lbs in 5 weeks without the gear kicking in?

Get your carbs about 250-300g and your protein up to that figure as well and get your fats down to 50g!

[Back In Black]

Your fats listed above are close to FIFTY % of your total cals!!!!!!!!!

[Cougars509]

ouch...im trying to cut carbs for a while, so i have higher fats. i wanted to try and keep carbs about 150 for a while to cut stomach fat. and more advice on that?

[Back In Black]

My advise is, as ever, carbs are not the enemy! Your diet has made you gain fat, yes? Why do you think that is other than too many cals overall?

If you want a high fat diet then look at a ketogenic diet but as you are in cycle I wouldn't recommend it. You should take advantage of the fact that you can build muscle and lose fat through the rest of your cycle with proper calorie management and macro control.

Why didn't you sort this before you started your cycle? I'm amazed at the amount of people that think gear will make up for a p1ss poor diet.

How old are you, 22 really?

[Cougars509]

hey man im open to criticism but come on now. Im not the first person to carb cycle in this world and i know i need to cut out some fat. I am all ears cause obviously you know a ton more then me and have achieved great results. I have just gained fat over my abs and want them to show as much as possible, and have never tried carb manipulation which 85% of people use when slimming or cutting fat.

so you think i should run 300carbs, 300protein, 50fats? 2850 cals and low fats like that? you think that would be the best way to lean out for me as i get a steady LM gain?

[Cougars509]

i just switched up my diet also to this this week, can you give your daily diet and nutrition and stats and what you eat..to compare please

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

i just switched up my diet also to this this week, can you give your daily diet and nutrition and stats and what you eat..to compare please

ud do better to read the stickies suggested above.. ur food choices are terrible.. im surprised u thought that diet was a good idea and it shows u need to read the stickies suggested.. bacon, 4 whole eggs, bread, 27g fat worth of butter?? u serious man?? read the stickies..

1. so u wanna learn how to diet
2. tdee
3. how to bulk
4. how to cut

[Back In Black]

i just switched up my diet also to this this week, can you give your daily diet and nutrition and stats and what you eat..to compare please

I think you could up your protein maybe to 350 as you are on cycle.

Do you have pics so we can see what we are dealing with?

I'm about 170lbs sub 10% and have a maintenance diet currently of approx 2600cals. Split as 250g carbs, approx 280 pro and 50g fat.

[Cougars509]

what food choices you go with daily stem ... a meal plan that you follow would be great

and ill get some pics up in the next week

[Cougars509]

i want to see some food plans..since mine are so bad i have read it all

[Back In Black]

i want to see some food plans..since mine are so bad i have read it all

I want never gets!

You could look at my maintenance thread if you can be bothered.

Again, are you just 22 years old?

[Cougars509]

im about to turn 23 in a month yes, ill check out your maintenance thread if i can find it!

[Back In Black]

im about to turn 23 in a month yes, ill check out your maintenance thread if i can find it!

Well its close to the top so you shouldn't have any difficulty.

I will make a suggestion. As you are 22 and, in all honesty, have no idea how to diet - stop your cycle, do your PCT and learn how to diet, follow a diet programme for 12 weeks and see what great results you can get without gear.

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

Well its close to the top so you shouldn't have any difficulty.

I will make a suggestion. As you are 22 and, in all honesty, have no idea how to diet - stop your cycle, do your PCT and learn how to diet, follow a diet programme for 12 weeks and see what great results you can get without gear.

^^x2 good advice!

[Cougars509]

Can some one please just give me a nutrition plan they are following with foods and macros...I know everyone has a log of their diets if they count like you all say...so could someone possibly Hrlla with that...it would be appreciated

[JohnnnyBlazzze]

Everybody on here is on here based on there own free will bro, nobody is being paid to "build" diets or line out a nutrition plan for you. We are all here to help and the best thing to do is educate yourself and while you're learning you can ask questions.

The logs people make and diets people build are based on there own motivation to do so and learn. Whatever you put in you'll get out, if you don't want to do the work then don't expect answers or results. Everybody needs to start somewhere.

Like the others mentioned above, I would give all the stickies a read, decide what macro split to roll with, and build a sample diet based on what you learned.

[Cougars509]

i have read and read, and i built what i thought would be a decent diet, i guess im wrong and no one will give me advice on whats wrong. they just say im wrong. thats not feedback. if everyone counts calories, they obviously have a macro plan and track it already, i just want to see what others follow

[Back In Black]

i have read and read, and i built what i thought would be a decent diet, i guess im wrong and no one will give me advice on whats wrong. they just say im wrong. thats not feedback. if everyone counts calories, they obviously have a macro plan and track it already, i just want to see what others follow

Seriously?!?! Re read the advice and other threads! Even the TWO that you started.

Meals 1-6 55g protein and 10g fat each meal

Meals 1-5 60g carbs each meal.

If you can't work out a diet based on that you have absolutely no chance of getting results on a cycle you shouldn't have started and should stop with immediate effect.

Read the stickies and educate yourself!

[Cougars509]

Over 4k cals?! For
Cutting? 300 carbs daily for cutting? That doesn't make
Sense when I am asking for a carb Depleting diet? I don't really understand when I am tryin to cut carbs you guys keep saying 300 carbs...

[joebailey1271]

Hey hes saying cut your fats and increase your carbs, u wanna build muscle and loose fat right, then do that diet, carb cycling is when u wanna get cut up, u will not gain much muscle on that diet, its a different outcome, nobody can give you the perfect diet, u have to start somewhere like stem mentioned, try that, puts oem meals together following that protocol and then hey will help u make different food choices based on what u put down, but bacon, butter, bread, come on man stay away from that, all it will do is be empty calories that make u gain fat,

[Cougars509]

whole grain wheat and oat bread bad i barely hear that? turkey bacon is a source i have found alot of people eat but i could be wrong, and everywhere i look i heard to cook with whole cream and butter instead of very high cal and fat oils. i cut the fats on butter if you look at what i updated on my diet. i am mainly looking to cut up and put on a little lean mass. joebailey, would you copy and paste my diet and change around what you think i should change?!

[Back In Black]

Redo your maths. The macro split I have stated we'll give you approximately 3000 cal not 4000 as you stated. The more people you asked to write you a diet the less help you are likely to get.

Quit your cycle and do some reading!

[Back In Black]

And get admin to close one of your threads!

[Skyrinegt]

There's a person called a dietician maybe you should hire one and they can put exactly what you need Infront of you mate. Seriously they told you exactly what you need it can't get any easier

[joebailey1271]

Hey turkey bacon and butter/cream is great if you are following a CKD or anabolic diet, u use these types of fats for an energy source. I dont really like a carb ladden diet based on the fact carbs make me hungry all day, but some people like them and tend to not stay hungry on them. I like the anabolic diet, due to its low carb, i feel like my energy level stays the same all day, no ups and downs with energy. I also tend to gain stenght on a lower carb, higher clean fat like olive oil, cocconut oil, u can use bacon fat and butter for your fats, but i dont really like to use them. But im not encouragiing this diet, 1st 3 weeks suck until your body learns to use fat as your main source of energy, alot of people give up long before that thinking its too hard. Your diet, im gonna post a diet protocol, its used by alot of bodybuilders, naturals anyways, but im sure its a good starting point for u, but i would cut out the fatty steak, 13 grams of fat per serving, too high, replace with leaner meat, 96/4 ground beef is good and easy to mix in with stuff, also chicken breast, cut out the whole eggs, usr egg whites, they come in cartons, maybe use 1 whole egg with them, cut out the oils, butter, bread, use sweet potatoes, whole plain oats, brown rice, use tons of brocolli, green beans and other greens, use fresh or frozen, can is ok once in a while, just make sure no sugar is added, Utilize The Subsequent Equations To Find Your Caloric Baseline:
Mesomorphs – bodyweight x 15.
Ectomorphs – bodyweight x 16-17.
Endomorphs – bodyweight x 13-14.
So for our subject; 200 X 15 = 3000 kcals per day. This is the subject’s caloric baseline (roughly). So if he wishes to lose 1.2 lbs per week from dieting (caloric restriction of 600 kcals per day); 3000 – 600 = 2400 kcals per day.
Meal Frequency Is As Follows:
Mesomorphs – eat every 2.5 – 3.5 hours.
Ectomorphs – eat every 2 – 3 hours.
Endomorphs – eat every 3.5 – 5 hours.

Protein Intake
The “golden standard” protein intake for a bodybuilder is around 1 g/lb of bodyweight. This will need to be increased while dieting. Protein is a thermogenic macronutrient key in sparing muscle tissue when in a caloric deficit (see aforementioned section on protein).
I recommend the following protein intakes for different body types:
Mesomorphs – 1.2g/lb – 1.3g/lb.
Ectomorphs – 1.4g/lb – 1.6g/lb.
Endomorphs – 1.4g/lb – 1.5g/lb.*
For our subject, this equates to a protein intake of around 240-260 g protein per day. Let’s go ‘middle of the road’ and set the subjects protein intake at 250 g protein per day. This means 1000 kcals have been devoted to protein intake, leaving us with 1400 kcals for fat and carbohydrate intake.

Fat Intake
Fat intakes are as follows:
Mesomorphs – 17% – 23% of total calories.
Ectomophs – 24%-28% of total calories.
Endomorphs – 23%-28% of total calories (fat intake is increased in order to reduce carbohydrate intake, as endomorphs may have a difficult time losing fat with higher carbohydrate intakes). For our subject, this equates to about 400 – 550 kcal from fat per day (45g – 60g fat per day) Once again, I prefer the ‘middle of the road’ approach and would set his fat intake at around 55g fat per day (495 kcals/day from fat) .
Carbohydrate Intake
Whatever calories that have not been allotted to protein and fat intake will make up total daily carbohydrate intake. For our subject in question, this leaves 2400 (1000 + 495) = 905 kcals per day for carbohydrate intake. This equates to 225g of carbohydrates per day.
I recommend a higher protein intake for endomorph’s while dieting because of the thermogenic effect of a higher protein intake and increased protein turnover, not because they need more protein to maintain muscle mass.

Re-Feeding
One should also incorporate re-feeds into their diet plan. Re-feeds help boost a hormone called leptin, which is the mother of all fat burning hormones. As one diets, leptin levels drop in an attempt by the body to spare body fat. Periodic, proper re-feeding can raise leptin levels and help one continue to burn fat an optimum rate. A person who is lean will need to re-feed more frequently than someone who has a higher body fat percentage. For those who are below 10%, it is probably a wise idea to incorporate re-feeds two times per week.
For those people who are in the 10-15% range, re-feeding every 6-12 days will probably be adequate, for those who are above 15%, re-feeding will probably not need to be done more than once every week to two weeks. Obviously as one loses body fat they will need to re-feed more often.

Re-Feed Days Should Be Planned As Follows:
Re-feed on the day you work your worst body part(s) as re-feeding will not only raise leptin, but be quite anabolic.
Keep fat as low as possible during re-feed days as high insulin levels will increase dietary fat transport into adipose tissue. In addition dietary fat has little to no impact on leptin levels.
Reduce protein intake to 1 g/lb bodyweight.
Consume as little fructose as possible as fructose does not have an impact on leptin levels.
Increase calories to maintenance level (or above if you are an ectomorph) and increase carbs by at least 50-100% (endo’s stay on the low end, while ecto’s should stay on the high end) over normal diet levels.
As I said earlier in the log, I am using Layne Norton's "Ultimate Cutting Diet" simply because the man knows his stuff. I highlighted the parts that relate specifically to me. I consider myself a moderate ectomorph because while I don't have a shredded six pack year round, I stay

[Cougars509]

hey this is a god send! thanks so much this is so informative! so while carb cycling you think it would be bad to maintain a lower carb intake such as 150 for a week or two then refeed a day!? then back to the same?

[Cougars509]

hey stem...even if my diet is shit...i have the same bf as you and our weight to height ratio is about the same...for being well informed why are our stats about the same? and thanks for the info but im getting good results i was just looking for help not advice such as you are giving...ill post pics post cycle just for you! thanks

[joebailey1271]

I think it depends if you are endo/ecto or meso, do u gain weight easy, or what, is it hard too take off, or easy, , meso types need more carbs, or can ge away with eating more carbs, look up those types and see what description u fall under, u may fall under meso/ecto, or

[joebailey1271]

But stem knows what hes talking about, hes helped alot of people get to where they wanna be as long as they stick to what hes saying

[Back In Black]

hey stem...even if my diet is shit...i have the same bf as you and our weight to height ratio is about the same...for being well informed why are our stats about the same? and thanks for the info but im getting good results i was just looking for help not advice such as you are giving...ill post pics post cycle just for you! thanks

Good for you. I'm at 7.5% if you even bothered to read my thread as suggested!

I'm not interested in seeing your pics anymore. You know nothing of my goals, my sport, my training or my life! Does Jay Cutlers trainer and nutritionist have the same stats as him? No, then I guess he shouldn't listen to them!

Good luck with the continued good result of 3lb fat gain a week!

[Cougars509]

stem you havent given me any info in this thread besides that i should shoot for
Meals 1-6 55g protein and 10g fat each meal

Meals 1-5 60g carbs each meal.
and then i asked if you think i should shoot for carb cycling and you never said anything about it...no disrespect...but you gotta be more respectful, you rub people the wrong way, people come to you for advice, no need to be a dick

[Back In Black]

stem you havent given me any info in this thread besides that i should shoot for
Meals 1-6 55g protein and 10g fat each meal

Meals 1-5 60g carbs each meal.
and then i asked if you think i should shoot for carb cycling and you never said anything about it...no disrespect...but you gotta be more respectful, you rub people the wrong way, people come to you for advice, no need to be a dick

I'm a dick? All you need is a solid straight forward diet, no juice, no gimmicks!

As I said, good luck with the fat gain and the shut down.

[Cougars509]

hey stem any better? like i said im cycling carbs so they are low, and i dropped my fat in half like you said, i know it can come down a little lower. subbing the carbs i have for oats in the next couple days...any more advice?

Breakfast
8 egg whites 240 cals, 32g protein
4 strips turkey bacon 200 cal, 6g fat, 4g carb, 24g protein
2 pieces Daves Bread 260 cals, 6g fat, 46g carbs, 12g protein
Cals: 700
Fat: 12
Carbs: 50
Protein: 68

Lunch
Steak 3.5oz 235cals, 13g fat, 27g protein
4 egg whites 120cals, 16g protein
Chobani Greek Yogurt 140cals, 20g carbs, 14g protein
Granola Mix 250cals, 8g fat, 40g carbs, 5g protein
Cals: 745
Fats: 21
Carbs: 60
Protein: 46

Preworkout
2 Chobani Greek Yogurt 280cals, 40g carbs, 28g protein
Steak 7oz 470cals, 26g fat, 54g protein
Asparagus 26cals, 4 carbs

Cals: 776
Fat: 26
Carbs: 44
Protein: 82


Dinner
Steak 7 oz 470 cals, 26g fat, 54g protein
Chicken breast 120cals, 1g fat, 24g protein
Asparagus 26cals, 4 carbs
Cals: 616
Fat: 27
Carb: 4
Protein: 78g


Daily
Cal: 2837
Fat: 86
Carbs: 158
Protein: 274

[Cougars509]

and also upping the protein with some shakes in the next few days