Cut Diet help

[zimmy]

Ok... so this is what i'm thinking as a base. I am 6'1 and 245 lbs at 25% BF.

meal 1 - 8 egg white / 1/2 cup of oatmeal
Cals Carbs Protien
288 30 34

Meal 2 - 2 scoops On Whey / 4 oz chicken
Cals Carbs Protien
344 6 67

Meal 3 - 1 cup mixed veggies (no salt added) / 6 oz chicken
Cals Carbs Protien
277 18 37

PWO Nutrition - 1 scoops of On whey + 55 g dextrose
Cals Carbs Protien
310 53 22

meal 4 - cup of veggies / 6 oz chicken / 1/2 cup of brown rice
Cals Carbs Protien
384 40 40

Meal 5 - 2 scoops of On whey
Cals Carbs Protien
220 6 44

Total:
Cals Carbs Protien
1822 153 244


I have a couple of problems...

1. i realize i'm probably light on the protien. any suggestion on what I should do to spike it reasonably?
2. I need help trying to fit these meals around my activities
Monday / Wed
7:30 - 8:30am cardio
7-8:30pm KickBoxing/MMA
8:30-10:00pm Jiu Jitsu

Tues / Thur
7:30 - 8:30am Yoga
6-7pm lift
8-9:30pm jiu jitsu

Friday
7:30 - 8:30am cardio
6:30 - 7:30pm Yoga

Saturday
11:30 - 1:00pm kickboxing / mma (conditioning day)
1-2:30pm jiu jitsu
6-7pm lift

Sunday
11-12pm Cardio

thanx in advance guys... i have been doing these activities for a while but slacking off on going to the gym regularly due to injuries.

[Kakashi...!]

where are you P/F meals ? you have to hadd some efas in there check cutting sticky

[Kakashi...!]

some good sources of those fats are found in olive oil , flax oil , almonds , natural peanut butter just read that sticky and youll get a better idea youre only consuming carbs

[zimmy]

sorry forgot to add in... meal 2 and meal 5 i have been taking a softgel capsule with 400mg borage seed oil, 400mg fish oil and 400 mg flax seed oil.

each capsule contains 15 cal (10 from fat)

I read the sticky...where i got the base for the diet i posted...

[zimmy]

bump!

[zimmy]

From everything i'm reading this is probably not enough for my current activities. Maybe around 2300? That would give me more room to add in protien. Also...what kinda veggies do you guys usually eat... i was trying some canned veggies but those things have alot of carbs in them so i'm trying to find out which i need to start eating instead.

[novastepp]

with your activity level you need to figure what you maintanence caloric intake is for the day and eat that many. your activity will do the rest.
try and get your cardio in before you eat anything in the morning. be sure to do it around the 60-70% mark of your MHR. you get this by taking 220-(yourage)*.65 or whatever... kick ass and good luck!

[novastepp]

From everything i'm reading this is probably not enough for my current activities. Maybe around 2300? That would give me more room to add in protien. Also...what kinda veggies do you guys usually eat... i was trying some canned veggies but those things have alot of carbs in them so i'm trying to find out which i need to start eating instead.

i eat brocolli, and baby spinach

[TR'05]

I would definately suggest more cals than what you currently have posted. At 245 you are a big f'in guy. Im 180 lbs and when i cut i eat damn close to 3,000 cals. I would definately bump the calories up or else you'll sacrifice some serious lean muscle. Also, I wouldn't just get your fats in pill form. Whenever I am getting relatively high amounts of EFAs, in the form of flax oil, olive oil, natty pb, some mayo, I notice the best weight loss. Try to find meals where you can incorporate that.

For your activity level you definately need more cals, though, bro. You want to cut weight but, if you're like 99% of the people here, you want to cut fat and hold on to the muscle.

Tinker with the diet and gluck.

[TR'05]

Asparagus is another good high fibre veggie.

[zimmy]

thanks...definately don't want to loose muscle

[TR'05]

No worries, bro.

[novastepp]

keep us posted on some progress brosef...

[zimmy]

i'm starting on this diet next week... so i'll be sure to keep everyone posted...i'll put up the final diet tomorrow when i'm not so tired