Proposed Cutting Diet Critique/Help Please!

[Evolution06]

This is proposed for the purposes of cutting, i just cant seem to figure out how much of what I need and need some help, thanks

Training:
Monday - 25 min cardio @ 120bpm, weights
Tuesday - 45 min cardio @ 120bpm, weights
Wednesday25 min cardio @ 120bpm, weights
Thursday - 45 min cardio @ 120bpm, weights
Friday - 25 min cardio @ 120bpm, weights
Sat - Rest
Sun - Rest

Stats:

Age - 31
Weight - 254lb
Height - 6'1''
BF - 15%
BMR - 2785.56
TDEE - 4317.61
Macro Split - 40/40/20

Typically at 6:30 - 7am up and in the gym eating approx 3 hours apart.

Meal 1 -
2 large whole eggs
8 egg whites (2 whites I am counting from the other 2 whole eggs)
1 cup oats
Multivitamin

Meal 2 (this is post workout meal)
40g whey (GNC Wheybolic Extreme 60)
2tbsp Smart Balance Peanut Butter

Meal 3
7oz lean beef, chicken, or fish
1 cups brown rice
1 cup Spinach
20 almonds

Meal 4
40g whey (GNC Wheybolic Extreme 60)
2tbsp Smart Balance Peanut Butter

Meal 5
7oz chicken, or fish
7oz sweet potato (planning to use Gerber babyfood which comes in 7oz packages, easier since its prepared and not loaded with sugar and stuff)

Meal 6
Large Mixed Salad (Romaine, Cucumber, Tomato, Red Onion, 2tbsp dressing (oil/balsamic))
7oz lean beef


Macros below...
For the chicken, fish and beef I used cal, carb, protein, and fat from the cuts, types I typically eat and
did an average between all three to come up with the macro information.

Food Quantity Single Serving Calories Carbohydrate Protein Fat
Meal 1
Large Egg 2 2 eggs 148 0 12 10
Egg White 6 6 egg whites 102 0 24 0
Oats 1 1cup 300 54 10 5

Meal 2
GNC Wheybolic 2 2 scoops 187 5 40 1
Smart Balance PB 1 2tbsp 190 6 7 16

Meal 3
Chicken, Fish, Lean beef 1 7oz 152 0 27 4
Brown Rice 1 1cup 218 46 5 2
Spinach 1 1cup 48 7 6 1
Almonds 20 1oz 164 6 6 14

Meal 4
GNC Wheybolic 2 2 scoops 187 5 40 1
Smart Balance PB 1 2tbsp 190 6 7 16

Meal 5
Chicken or Fish 1 7oz 152 0 27 4
Gerber Sweet Potato 1 7oz 70 16 1 0

Meal 6
Large Mixed Salad 1 ? ? ? ?
Lean Beef 1 7oz 230 0 28 12

Calories Carb Protein Fat
Totals 2338 151 240 86

[bikeral]

Looks a bit high in fat. 86 grams x 9 = 774 = 33% fat for a diet of 2338 cals

Pretty good diet though. Just remove some almonds or PB and add more Oats or sweet potato or brown rice.

Your protein is good at 240 grams

[digsy1983]

agree with bikeral on the high fat, but id add more protein instead of carbs, especial with your LBM. id reduce fat to apx 50g.
also are you doing cardio before weights?? if so id swap them around.

[Evolution06]

OK, I plan to take out the almonds completely and maybe kick the proteins up to 8oz?

[digsy1983]

for 2338 cals you could prob run a 30/50/20 split;
50% pro = 1169 cals = 292g
30 % carb = 702 cals = 175g
20 % fat = 468 cals = 52g
(fairly close to your origional set up) obviuosly any diet plan is always going to be a trial for a period of time, then after about 3-4 weeks any adjustments that you feel need changed you can change it, i.e decreasing carbs and adding protein/fats. but with your 254lbs and only 15% bf youve got a lot of muscle so you will be looking at keeping what you can presumably? so tools like fasted cardio and cardio after your work outs keeping below the 70% bpm rule should see you burning fat when your glycogen stores are low/empty without using too much LBM.

[Evolution06]

yea looking to keep as much as I possibly can. I did also forget to mention that this is going to be for on cycle...

[digsy1983]

what cycle are you planning on running?

[Evolution06]

Test Prop 150mg EOD
Tren Ace 75mg EOD
Arimidex .25 daily
Prami. .25 scaling to .50 then 1mg daily depending on the sides.

clomid and nolva pct

[digsy1983]

with 215LBM and a calorie defecit of nearly 1000 and a few cardio sessions per week you should be able to get down to 10-12% bf fairly quick and easy. then once progress slows/stops the cycle would be a good way of increasing weightloss again. this was you will get the diet set up and be comfortable with what it entails. IMO.

take it youre wanting the cycle to cut but as you said retain as much LBM as possible.

[Evolution06]

Yes, I want to retain and build lean mass while cutting down. I have done a super strict diet similar to this in the past with major success so I wont have a problem with it I dont think, just tweaked it a little and wanted to run it by everyone for critiquing purposes.

I already started the cycle, 2nd shot was last night, so dieting hard starts tomorrow (I eat clean anyway already)

[digsy1983]

no worries man, good luck!
post up results/ further info.

[Evolution06]

Will do for sure, thanks!