Hello All
So i'm sure a lot of you probably know me from my many posts already on my diet. But after much help from 1buffsob and others on here, I have completed my cutting diet.
I am a 18 year old male, 6 foot tall, weight about 205. I have been working out for a while, but only seriously for about a year now. I am not super fat, just a lot of excess fat around my stomach (spare tire).
I plan on following this diet (with some modifications if i stop dropping weight) for 12 weeks. I want to drop 30 pounds. After i follow this, I'll be doing a solid bulk phase for a while until i get the desired results.
Without further adieu, here is my cutting diet:
Monday/Wednesday/Friday-Sunday (Sunday no workout)
Meal 1: 8:00: 396 cals, 57.5 pro, 2.5 fat, 30.6 carb
- Eggs (7 egg whites)
- Oatmeal (1/2 cup uncooked)
- Whey powder (1 scoop)
- Glutamine
9:00 workout (circuit training: 10 exercises + abs)
Meal 2: 10:30: 370 cals, 28 pro, 1.3 fat, 61.5 carb
- Whey powder (1 scoop)
- Dextrose (60grams)
Meal 3: 12:30: 497 cals, 57.9 pro, 7.9 fat, 44.8 carb
- Chicken (6 oz)
- Rice + Veggies (1 cup cooked)
Meal 4: 3:45: 277 cals, 35.2 pro, 14.1 fat, 0 carb
- Chicken (4 oz)
- Broccoli
- Flaxseed oil (2 tsp)
Meal 5: 7:00: 278 cals, 41.1 pro, 10 fat, 1.2 carb
- Sole (6 oz)
- Steamed veggies
- Salad
- Flaxseed oil
Meal 6: 10:00: 347 cals, 56.1 pro, 11.4 fat, 1.2 carb
- Omlette (4 egg whites)
- Flaxseed oil (2 tsp)
- Tuna (1 can)
Total cals: 2165 calories
Total pro: 275.8g
Total fat: 47.2g
Total carb: 139.3g
Tues/Thurs
Cardio: 10:00: 45 minutes (HR 70%)
Meal 1: 11:00: 430 cals, 38 pro, 3.8 fat, 55.5 carb
- Oatmeal (1 cup uncooked)
- Whey powder (1 scoop)
- Glutamine
Meal 2: 1:15: 403 cals, 40.2 pro, 5.9 fat ,44.8 carb
- Chicken (4 oz)
- Salad
- Rice + Veggies (1 cup cooked)
Meal 3: 3:00: 281 cals, 42.1 pro, 11.4 fat, 0 carb
- Tuna (1 can)
- Flaxseed oil (2 teaspoons)
- Salad
Meal 4: 5:15: 371 cals, 52.9 pro, 16.1 fat, 0 carb
- Chicken (6 oz)
- Flaxseed oil (2 tsp)
- Steamed veggies
Meal 5: 8:00: 220 cals, 28 pro, 11.3 fat, 1.5 carb
- Whey powder (1 scoop)
- Flaxseed oil (2 tsp)
Meal 6: 10:00: 371 cals, 52.9 pro, 16.1 fat, 0 carb
- Chicken (6 oz)
- Flaxseed oil (2 tsp)
- Salad
Total cals: 2076 calories
Total pro: 254.1g
Total fat: 64.5g
Total carb: 101.8g
Thanks guys any help would be appreciated
Bryan