Cutting diet inside, critiques needed.

[IronAdam]

I'm at 195/14% bf right now, I'm looking to cut to about 180lbs. My full diet is below. Any comments/suggestions etc. are appreciated. I haven't actually written or stuck to a real meal plan in about a year so take it easy on me

Meal 1 6:00 AM
60g Whey 380 cal/53g Pro/32g Carb/5g Fat
39g Oats

Lift 6:45-8:00 AM

Meal 2 8:30 AM (**Not enough time for PWO dex + meal, so I chose a whole food meal as I have class for the next 4 hours after**)
5oz Chicken Breast 430 cal/53g Pro/38g Carb/6g Fat
2oz Wheat Pasta

9-11:30 AM Class

12:00 PM 45min Cardio @ 65% Max (This is the closest I can get to a fasted state for cardio on lifting days)

Meal 3 1:00 PM
60g Whey 380 cal/53g Pro/32g Carb/5g Fat
39g Oats

Meal 4 2:00 PM
5oz Chicken Breast 430 cal/53g Pro/38g Carb/6g Fat
2oz Wheat Pasta

Meal 5 5:00 PM
7oz Steak Fillet 230 cal/34g Pro/1g Carb/10g Fat
+ 1 Serving of Veggies (Usually Brocoli)

Meal 6 8:30 PM
5oz Chicken Breast Plain 230 cal/43g Pro/0g Carb/5g Fat
(Thinking about adding some almonds here...)

Meal 7 11:00 PM
1cup Cottage Cheese 160 cal/26g Pro/8g Carbs/2g Fat

Daily Macro Totals = 2230 cal/315g Pro/150g Carbs/39g Fat

Thats the M-W-F lifting/cardio day diet. Tu/Th/Sat is basically the same except remove the first shake and instead of eliptical cardio I do 30 minutes of stair climbing outdoors. Theres a set of like 100+ stone stairs at a steep incline that I'm hoping will spur some calf growth + it makes my heart pump like crazy so I'm getting some good cardio benefits from it as well.

Flame away

[cal565]

Why dont you do your 45 minutes of cardio from 6:00 to 6:45 and then eat right before class. Then when you usually do your cardio you should lift. That way you can do cardio on an empty stomach and be able to have your PWO and PPWO meal after you lift at 12:00

[SwoleCat]

Yeah, cardio first and lift later. The cardio is way too soon after those pwo carbs and you need those for recovery. You don't want to burn off your recovery nutrients and not be able to burn any fat during the session, that would be a double edged sword.

~SC~

[IronAdam]

The reason why my schedule is setup that way is because my lifting partner and I have been lifting in the AM for some time now. I don't wanna be a dick and ditch him out of the blue. Could I maybe confine cardio to Tu, Th, Sat & Sun. Then I could do it in the early morn in a fasted state...and just skip the stair climbing.

Got a question about the whole grain pasta...would I be better off eating brown rice...which has a higher GI?

PS What's up swole...looking jacked as ever man!