Completely Revamped my cutting diet...please critique!!!

[jport1540]

Let me start by saying I tried writing a cutting diet before, but it was a “public diet”, I have now read the sticky, and here is my attempt at a “real” cutting diet. I am estimating an average for the macros for the 6 ounces of meat, so bare with me. Please make suggestions. Also, before anyone says peanut butter, I am allergic, and allergic to most nuts. While on the diet I will be taking in minimum of 1 gallon of water a day.

10:00
Meal 1: 2 scrambled eggs (80 cals. Each, 7g Protein each, 5g. Fat each, 70mg salt each)
1 packet of oatmeal ( 160 cals, 3g Fat, 29g. Carbs, 6g. Fiber, 1g sugar, 7g Protein)

Total: 320 calories, 21g Protein, 39g Fat, 6g Fiber, 1g sugar, 29g carbs

12:00
Meal 2: Myoplex Shake ( 310 cals, 7g Fat, 19g Carbs, 6g Fiber, 2g Sugar, 43g Protein)
2 tbsp flax

Total: 310 Calories, 7g Fat, 19g Carbs, 6g Fiber, 2g Sugar, 43g Protein

2:00
Meal 3: 6 ounces of chicken,steak,fish, or lean pork (300 cals, 42g. Protein)
3/4 cup veggies (30 cals, 0g Fat, 5g carbs, 2g Fiber, 2g Sugar, 1g Protein)
(mixed veggies will be washed off to get rid of extra sodium)

Total: 330 Calories, 43 g of Protein, ???

Workout

5:00
Meal 4: Protein Shake ( 260 cals, 5g Fat, 10g. carbs, 2g Fiber, 4g Sugar, 40g Protein)
2 tbsp flax

Total: 260 calories, 5g Fat, 10g. carbs, 2g Fiber, 4g Sugar, 40g Protein

7:00
Meal 5: 6 ounces of chicken,steak,fish, or lean pork (300 cals, 42g. Protein)
3/4 cup veggies (30 cals, 0g Fat, 5g carbs, 2g Fiber, 2g Sugar, 1g Protein)
1/2 packet of oatmeal ( 80 cals, 1.5g Fat, 15.5g. Carbs, 3g. Fiber, .5g sugar, 3.5g Protein)

Total: 410 calories, 46g Protein, ???

9:00
Meal 6: Myoplex Shake ( 310 cals, 7g Fat, 19g Carbs, 6g Fiber, 2g Sugar, 43g Protein)

Total: 310 calories, 7g Fat, 19g Carbs, 6g Fiber, 2g Sugar, 43g Protein


Total for the day: 1820 calories, 226g Protein, 67g carbs + g of carbs from meat, 52g of fat + fat from meat

[taiboxa]

sux too many shakes
meals arent balanced u got 21g in one meal then 40+g protein in the next

[1buffsob]

Without knowing your stats, it's hard to give a complete critique of your diet. But I agree with Tai. Too many shakes. Also, meal 1 is horable. Try to keep protein levels consistant and utilize more whole foods.

1buffsob

[jport1540]

Oops,I forgot to post my stats. I'm 5'10", 173lbs. around 16%BF. My goal is to cut 12-15 lbs by the third week of August. I will rework my diet and update it once I am done. Thanks so far.

[jport1540]

I have read the cutting sticky and I keep tryin to write a succesful cutting diet, but I keep messing up it seems. Can you suggest how I should balance it, and a good first meal. I don't want to give up and just do a "public diet" and mess up. I really want to make progress with this. Please help me by making some suggestions. Thanks

[tinyguy2]

you need more calories 1800 is low. try to shoot for more like 2500. 3 egg whites 1 whole egg and oatmeal for breakfast. hi gi carbs pwo subsitute shake for some flax and tuna or something

[1buffsob]

you need more calories 1800 is low. try to shoot for more like 2500. 3 egg whites 1 whole egg and oatmeal for breakfast. hi gi carbs pwo subsitute shake for some flax and tuna or something

I'm going to have to respectfully disagree with your advice.

First off, 2500kcals is way too high for someone with his stats. I'm 50lbs heavier and I cut at 2200kcals. Second, your breakfast suggestion is poor. He still needs more protein. 8-10 egg whites would be needed. And thirdly, you don't need high glycemic carbs for PWO. He would be fine going with oats/potatoe/or wheat for PWO, with the added benefit of TEF and a full stomach.

1buffsob

[tinyguy2]

i cut at 3000 and i weigh 200 if he does cardio and lifts he will certainly lose weight his bmr is probably around 3500. 8-10 egg whites is what 70 g's of protein your body cant digest that much at a single meal. ive read conflictign vies about pwo nutriton but isnt the insulin spike needed after glucose levels are depleted from working out?

[1buffsob]

10 egg whites are about 33g of protein. And no, an insulin spike is not needed PWO. Only an insulin "response" to start replinishing glycogen stores.

When you look at his weight, realize he has a very low LBM of around 145lbs. 2500kcals is definately too much for him.

1buffsob

[tinyguy2]

oh i thought eggs had a lot more, i dont eat them so i'm no expert. i didnt look at his bf fat acctually i was jsut thinknig weight wise. Yeah i would take your advice you are much more knowledgable then me. but not as sexy me still..haha jk. i need to lose a couple more pounds. your best bet in dieting though is jsut to eat reall good foods that arent porcessed with lots of veggies i can eat all day as long as i am not eating mcdonalds and carbs and i lose weight like no tommorow. protein shakes are a supplement not a food i dont count protein shakes as a meal becuase they arent. I normally eat tuna fish and a protein shake with oatmeal and metmucil for breakfast. metacuil is like swallow a brick im full forever.

[1buffsob]

oh i thought eggs had a lot more, i dont eat them so i'm no expert. i didnt look at his bf fat acctually i was jsut thinknig weight wise. Yeah i would take your advice you are much more knowledgable then me. but not as sexy me still..haha jk. i need to lose a couple more pounds. your best bet in dieting though is jsut to eat reall good foods that arent porcessed with lots of veggies i can eat all day as long as i am not eating mcdonalds and carbs and i lose weight like no tommorow. protein shakes are a supplement not a food i dont count protein shakes as a meal becuase they arent. I normally eat tuna fish and a protein shake with oatmeal and metmucil for breakfast. metacuil is like swallow a brick im full forever.

Consider yourself lucky in this aspect. Once you get to a higher LBM, and a lower BF%, things are not so simple. Fat comes off slower, and muscle comes off quicker. Best thing for him to do is to learn proper dieting techniques now, as opposed to later on down the road, where things only get more complicated and difficult.

1buffsob

[shwamin2004]

10 egg whites are about 33g of protein. And no, an insulin spike is not needed PWO. Only an insulin "response" to start replinishing glycogen stores.

When you look at his weight, realize he has a very low LBM of around 145lbs. 2500kcals is definately too much for him.

1buffsob

I know roughly that 1 Hard boiled egg white is about 6 grams of protein. so..are you cutting the egg in half and counting each egg as two egg whites? 10*6=60 5*6=30 Yeah i know im pretty good with my math

[shwamin2004]

10 egg whites are about 33g of protein. And no, an insulin spike is not needed PWO. Only an insulin "response" to start replinishing glycogen stores.

When you look at his weight, realize he has a very low LBM of around 145lbs. 2500kcals is definately too much for him.

1buffsob

I know that 1 Hard boiled egg white is roughly about 6 grams of protein. so..are you cutting the egg in half and counting each egg as two egg whites? 10*6=60 5*6=30 Yeah i know im pretty good with my math

[shwamin2004]

10 egg whites are about 33g of protein. And no, an insulin spike is not needed PWO. Only an insulin "response" to start replinishing glycogen stores.

When you look at his weight, realize he has a very low LBM of around 145lbs. 2500kcals is definately too much for him.

1buffsob

I know that 1 Hard boiled egg white is roughly about 6 grams of protein. so..are you cutting the egg in half and counting each egg as two egg whites? 10*6=60 5*6=30 Yeah i know im pretty good with my math

[shwamin2004]

10 egg whites are about 33g of protein. And no, an insulin spike is not needed PWO. Only an insulin "response" to start replinishing glycogen stores.

When you look at his weight, realize he has a very low LBM of around 145lbs. 2500kcals is definately too much for him.

1buffsob

I know that 1 Hard boiled egg white is roughly about 6 grams of protein. so..are you cutting the egg in half and counting each egg as two egg whites? 10*6=60 5*6=30 Yeah i know im pretty good with my math

[jport1540]

any other suggestions?

[InsaneInTheMembrane]

MY SUGGESTIONS IN CAPS

Let me start by saying I tried writing a cutting diet before, but it was a “public diet”, I have now read the sticky, and here is my attempt at a “real” cutting diet. I am estimating an average for the macros for the 6 ounces of meat, so bare with me. Please make suggestions. Also, before anyone says peanut butter, I am allergic, and allergic to most nuts. While on the diet I will be taking in minimum of 1 gallon of water a day.

10:00
Meal 1: 2 scrambled eggs (80 cals. Each, 7g Protein each, 5g. Fat each, 70mg salt each) + 30G MIXED NUTS/PEANUT BUTTER FOR GOOD FAT..ALSO ADD SOME EFA GELS (5-6G) (OMGA 3,6,9) TO THE MIX
1 packet of oatmeal ( 160 cals, 3g Fat, 29g. Carbs, 6g. Fiber, 1g sugar, 7g Protein) EITHER PRO/FAT OR PRO/CARB..DONT MIX IT UP LIKE THIS... IMO, P/C ON NON-CARDIO DAYS AND P/F ON CARDIO DAYS...ADD MORE EGG WHITE TO THE SCRAMBLE AND SOME WHEY TO YOUR OATMEAL TO UP PROTEIN..U SHOULD BE GETTING 40-50G EVERY MORNING EITHER FROM EGG WHITE/PROTEIN POWDER

Total: 320 calories, 21g Protein, 39g Fat, 6g Fiber, 1g sugar, 29g carbs

12:00
Meal 2: Myoplex Shake ( 310 cals, 7g Fat, 19g Carbs, 6g Fiber, 2g Sugar, 43g Protein)
2 tbsp flax

Total: 310 Calories, 7g Fat, 19g Carbs, 6g Fiber, 2g Sugar, 43g Protein
CUT THE SHAKE HERE AND EAT THE SAME AS MEAL 3/4..ALSO, IF YOU STICK TO PRO/FAT FOR MEAL1, YOU CAN ADD ABOUT 150G BROWN RICE HERE

2:00
Meal 3: 6 ounces of chicken,steak,fish, or lean pork (300 cals, 42g. Protein)
3/4 cup veggies (30 cals, 0g Fat, 5g carbs, 2g Fiber, 2g Sugar, 1g Protein)
(mixed veggies will be washed off to get rid of extra sodium)

Total: 330 Calories, 43 g of Protein, ???

Workout

5:00
Meal 4: Protein Shake ( 260 cals, 5g Fat, 10g. carbs, 2g Fiber, 4g Sugar, 40g Protein)
2 tbsp flax -- MOVE THIS TO MEAL 5 OR 6
Total: 260 calories, 5g Fat, 10g. carbs, 2g Fiber, 4g Sugar, 40g Protein

ADD ATLEAST 30G (IDEAL 50-60G) DEXTROSE HERE

7:00
Meal 5: 6 ounces of chicken,steak,fish, or lean pork (300 cals, 42g. Protein)
3/4 cup veggies (30 cals, 0g Fat, 5g carbs, 2g Fiber, 2g Sugar, 1g Protein)
1/2 packet of oatmeal ( 80 cals, 1.5g Fat, 15.5g. Carbs, 3g. Fiber, .5g sugar, 3.5g Protein)

ADD BROWN RICE HERE 150-200 G
Total: 410 calories, 46g Protein, ???

9:00
Meal 6: Myoplex Shake ( 310 cals, 7g Fat, 19g Carbs, 6g Fiber, 2g Sugar, 43g Protein) -- TAKE LOW-CARB SHAKE INSTEAD
ADD MIXED NUTS (PEANUTS,PECANS,WALNUTS, ALMONDS, PB, WHATEVER) HERE 1 OZ (30G)

Total: 310 calories, 7g Fat, 19g Carbs, 6g Fiber, 2g Sugar, 43g Protein


Total for the day: 1820 calories, 226g Protein, 67g carbs + g of carbs from meat, 52g of fat + fat from meat
WITH THE SUGGESTIONS, YOUR TOTAL CALS WILL AUTOMATICALLY GO UP SOME, ESP IN THE CARBS, WHICH SHOULD HOVER BTWN 100 - 150G

[jport1540]

Thanks for the help Insane, Im gonna try to incorporate the suggestions, and rewrite and post the diet. Only thing, I am alergic to nuts and peanut butter, can you suggest another thing to go with my breakfast meal?

[InsaneInTheMembrane]

Thanks for the help Insane, Im gonna try to incorporate the suggestions, and rewrite and post the diet. Only thing, I am alergic to nuts and peanut butter, can you suggest another thing to go with my breakfast meal?

ouch, that sure takes the fun out of dieting...

well, nuts give the requisite fiber and good fat....one way would be to have 1.5 tbsp of extra-virgin olive oil (just down it real quick) and mix some psyllium husks (any GNC store should have it) with water and drink it (that or eat raw brocolli)..you get both...although it wont be tasty...unless someone can think of a better alternative