Please Critique Cutting Diet.

[mainjet]

I need some help with critiquing my cutting diet. I've never planned any type of diet out so I've researched and I've read the sticky's. Which I hope I didn't miss anything. Although I still have a lot to learn yet.

I currently weigh 179lbs @ 5'-10", although my weight fluctuates around 177-182lbs. I really don't know my current BF% but the last time I got it checked it was 20%. So I would guess it is around the low 20's,which I know is to high. I would like to get my BF% down in the low teens.

Not sure If I got it right but I think my current Cal. Intake should be around 2678. So I thought I would cut it around 1000 per week.

This is my first attempt at a diet, so don't flame me too bad....

Description Total Cals. - Pro - Carbs - Fat

1st Meal
1/2 cup (40g) Oat Meal 150 4 29 2
4 Egg Whites 68 14 1.2 0
218 18 30.9 2 Total

2nd Meal
6oz Chicken Breast 220 28 12 6
1 tbs Flax Oil 130 14
350 28 12 20 Total

3rd Meal
1 can (3oz) Tuna 99 22 0 0.7
1.5 Scoop ON Protien 165 36 3 1.5
264 58 3 2.2 Total

!!!!!WORKOUT!!!!!
4th Meal PWO(15 min. after)
1.5 Scoop ON Protien 165 36 3 1.5
165 36 3 1.5 Total

5th Meal PPWO (1 hr after)
1 cup white rice 320 8 52 0
6oz Chicken Breast 220 28 12 6
540 36 64 6 Total

6th Meal
6oz Chicken Breast 220 28 12 6
1 tbs Flax Oil 130 14
350 28 12 20 Total

Totals
1887 204 124.9 51.7(28 from EFA)

[xtinaunasty]

you're cutting your calories too much. if your BMR is 2600 you should start around that and burn through exercise and daily activity. its better to be liberal with your cals at first, then decrease the level as time goes on.

also, i would suggest adding either a carb or fat source for meal 3...otherwise you will be burning protein during your workout. and where are your carbs PWO? dex, oats, rice cakes...etc. would be a a must with that shake.

your fat level looks okay...you probably could add a little more if you wanted. but carbs and protein need to be increased.

JMO

good luck

[mainjet]

Thanks Xtinaunasty,

I'll add another meal before bed. That should increase my pro & Carbs. What would be a good carb before my workout?

I have dex, but not sure how much to use. Suggestions?

Also I noticed that I didn't have any veg's, so I thought I would add 1/2 cup broccoli in at some point.

Thanks,

[xtinaunasty]

What would be a good carb before my workout?

I would suggest something like oats, brown rice, or sweet potato. Either of those would give you sustained energy.

I have dex, but not sure how much to use. Suggestions?

Depends how much protein you have. For you I would sugest 40g whey and 80g of dex. Just keep the 2:1 ration of carbs to protein. You may want to look into another carb source down the line. Some prefer oats or rice cakes instead of dex. See how you do with the dex first though.

Also I noticed that I didn't have any veg's, so I thought I would add 1/2 cup broccoli in at some point.

YES!! you can never get enough veges...they keep you full and provide tons of vitamins and minerals. Just make sure they are green veges.

[hawktribal]

i'd change the white rice to brown rice, yams or something similar in your ppwo

i'd throw the veggies in that meal as well

[novastepp]

Hawktribal is right, brown is better than white, but i can't stand brown, so i use white...but sometimes i sub oats in for it.

your diet looks good, but definately add some cals to it. sadly cutting takes time, don't shed too fast or you'll work off that hard worked muscle....
my girl XTinaUNasty is right on in this thread...
Good Luck Bro!