cutting diet to critique

[pspcs83]

hey everyone -- need some critiquing on my diet. I have been strict on it for 2 weeks now and have seen some results. Just wanted to know what I could improve on. my stats are 5'7" 145, like 9-10% BF, would like to get down to 7-8%. Want the six pack badly

Just a disclaimer. I hate tuna and i don't like mayo.

I Believe I have too many calories, but how can i reduce it? Are my #'s way off ? how can i reduce it?

630 AM - Cardio 5-6x a week-- 40 - 50 min (65-75% HR)

730 -- 1.5 scoops Whey (ATW) shake + 2 TBSP Natty PB
270 CALS 40P 16F 0-5 Carbs

1030 -- 1.5 servings Almonds
255 CALS 10 Pro 20 F 1.5 Carbs

1:00 -- Lunch -- Lean Protein (Chicken), 1 tbsp EV Olive Oil, veggies
400 CAL, 42 PRO, 5 CARB, 14 FAT

3:30 -- Whey Shake and handful of Peanuts (Approx 1-2 servings)
400 CAL 45 PRO 23.5 F 5 CAR

6:00 -- Dinner -- Similar to Lunch, except not necessarily chicken, sometimes ground turkey or lean pork or lean ground beef or eggs (#'s based on lean protein)
400 CAL, 42 PRO, 5 CARB, 14 FAT

745 -- Workout

845 -- PWO Nutrition -- Protein Shake W/ Dex (i do not know nutritional facts on Dextrose, b ut I'm counting it as 100% Carbs and 4 cals per carb)

415 CAL 35 PRo 3.5 F 60 CAR

945 -- PPWO Nutrition -- Lean Protein + 1 cup Oatmeal or 1 cup Brown Rice (#'s based on oatmeal)
350 CAL 45 PRO 32 CAR 3 FAT

1030/11 -- Small Handful of Peanuts or Almonds
170 CAL 7 PRO 14 F 5 CAR


Totals: 2660 CALS, 266 PRO, 118 FAT, 120 Carbs


thanks for your help. really could use it!

[pspcs83]

also -- i lift 3x a week. If i do not lift, i make either meal 3 or 4 a PRO/Carb, and make the rest Pro/Fat

[LeanMeOut]

Looks good.... but your 1030am & 1030pm meals need protein. don't eat almonds alone


<<LMO>>

[The TooL]

ya def mix it with some protein

[pspcs83]

what would u suggest adding to them?? The one at 1030 PM is tough to get more food in me cause i'm usually just not hungry after the PWO and PPWO.

If I add more calories, I will be over 3000 while cutting, weighing in at 145?
I thought 3000 would be my bulking calories LOL! I dunno how i'm gonna do it when I bulk, i' am gonna struggle to get all that food in me!

thanks for the quick response!

Looks good.... but your 1030am & 1030pm meals need protein. don't eat almonds alone


<<LMO>>

[LeanMeOut]

what would u suggest adding to them?? The one at 1030 PM is tough to get more food in me cause i'm usually just not hungry after the PWO and PPWO.

If I add more calories, I will be over 3000 while cutting, weighing in at 145?
I thought 3000 would be my bulking calories LOL! I dunno how i'm gonna do it when I bulk, i' am gonna struggle to get all that food in me!

thanks for the quick response!

Any source of lean protein will be fine in those 2 spots. And the foods you listed above to not add up to 3000kcals, your math is off.


<<LMO>>

[pspcs83]

if i add lean protein to two meals, I'll add an addition 250-400 calories, putting me at close to 3000. What #'s do you think are wrong?

Any source of lean protein will be fine in those 2 spots. And the foods you listed above to not add up to 3000kcals, your math is off.


<<LMO>>

[LeanMeOut]

if i add lean protein to two meals, I'll add an addition 250-400 calories, putting me at close to 3000. What #'s do you think are wrong?

A lot of your kcal totals are off...... remember:

1g Carbs = 4kcals
1g Fat = 9 kcals
1g Protein = 4kcals



Add up your macro totals again, I think you'll be suprised how off some of them are.


<<LMO>>

[LeanMeOut]

Oh yea.... and there are few other meals I didn't catch. No need for 1-2 servings of nuts, you have ONE serving. That is it. 20+ grams of fat is too much for one sitting.


<<LMO>>