Cutting diet plan

[lifejunkie]

Age: 19, Body fat: 20%, Height: 6’0
Aiming for 12%BF or better, gains in lean mass.


5:45 Wake-up, Supps: 3750mg L-glutamine, 1 multivitamin
6:00 Morning cardio

7:00 Meal 1:
6 egg whites [Cal: 99 Fat: 0 Carb: 2 Prot: 21]
3.5oz pork [Cal: 170 Fat: 6 Carb: 0 Prot: 27]
1 cup oatmeal [Cal: 291 Fat: 5 Carb: 51 Prot: 12]

Totals [Cal: 559 Fat: 11 Carb: 53 Prot: 60]

9:00 Meal 2:
5oz turkey [Cal: 219 Fat: 4 Carb: 0 Prot: 42]
2 tbsp flax [Cal: 240 Fat: 27 Carb: 0 Prot: 0]

Totals [Cal: 459 Fat: 32 Carb: 0 Prot: 42]

11:00 Meal 3:
1 cup g. beans [Cal: 34 Fat: 0 Carb: 8 Prot: 2]
1 can tuna [Cal: 181 Fat: 1 Carb: 0 Prot: 40]
Supps: 3750mg L-glutamine
Totals [Cal: 215 Fat: 1 Carb: 8 Prot: 42]

Weight training

PWO Meal 4:
3 scoops whey [Cal: 390 Fat: 7 Carb: 15 Prot: 60]
37.5g Dextrose[Cal: 450 Fat: 0 Carb: 120 Prot: 0]


2:00 Meal 5:
1 cup corn [Cal: 132 Fat: 2 Carb: 29 Prot: 5]
5oz chicken [Cal: 332 Fat: 19 Carb: 0 Prot: 38]
1 red potato [Cal: 115 Fat: 0 Carb: 27 Prot: 2]

Totals [Cal: 579 Fat: 21 Carb: 56 Prot: 45]

5: 00 Meal 6:
8oz Salmon [Cal: 389 Fat: 17 Carb: 1 Prot: 54]
1 cup brussel [Cal: 65 Fat: 1 Carb: 13 Prot: 6]
Supps: 1 multivitamin
Totals [Cal: 454 Fat: 18 Carb: 14 Prot: 60]


Daily Totals: [Cal: 3106 Fat: 90 Carb: 266 Prot: 309]





Please tell me what if anything needs to be changed?

[copenhagen]

how much do you weigh bro? this will play a big role in the diet, because 3106 is a bit high unless your 225+lbs. also i would cut the pork in meal one and some more whites. also in meal 3 try adding 1/2 cup brown rice. to me everything else looks fine. just try this for a while and adjust accordingly.

[lifejunkie]

200 pounds currently. Also why cut the pork? Its lean and high in protein. Eating more eggs is to much eggs for me to stomach.

[audis4]

I would go with 1 tbsp of flax in meal 2. I would also add carbs to meal 3. 120g of dextrose is quite a bit; I go with 46g protein and about 80g dex PWO but thats just me. I agree, cals seem quite high. I weigh 200 as well and am cutting sucessfully with about 2,450 cals and 200g carbs. Adjust as you see fit.

[copenhagen]

just giving my opinion bro, i would try and cut those calories down to around 2500-2600, 3100 cals is not gonna help you lose bf%, are you performing cardio?

[lifejunkie]

I would go with 1 tbsp of flax in meal 2. I would also add carbs to meal 3. 120g of dextrose is quite a bit; I go with 46g protein and about 80g dex PWO but thats just me. I agree, cals seem quite high. I weigh 200 as well and am cutting sucessfully with about 2,450 cals and 200g carbs. Adjust as you see fit.

Thanks, this definitely helps me a lot. I cut the flax to 1 tbsp which helped cut the daily fat totals down where I needed them. I also changed the PWO up which helped cut my calories back down dramatically. I also added carbs to meal 2, good suggestion, I don’t know what I was thinking not adding carbs to the pre-workout meal….

just giving my opinion bro, i would try and cut those calories down to around 2500-2600, 3100 cals is not gonna help you lose bf%, are you performing cardio?

I understand, I was just asking why you thought that, that’s all. I’ve got the calories down to 2800 but seeing as nearly 600 or some odd of them are stemming from veggies and the fact I endure quite a bit of cardio with racquetball I think I’ll be safe at 2800. Yes, I perform cardio at wake-up 6 days a week, not including racquetball and other various beach activities I do daily. I get plenty of cardio.

Thanks both of you for the help…. Heres my refined version.

5:45 Wake-up, Supps: 3750mg L-glutamine, 1 multivitamin
6:00 Morning cardio

7:00 Meal 1:
6 egg whites [Cal: 99 Fat: 0 Carb: 2 Prot: 21]
3.5oz pork [Cal: 170 Fat: 6 Carb: 0 Prot: 27]
1 cup oatmeal [Cal: 291 Fat: 5 Carb: 51 Prot: 12]

Totals [Cal: 559 Fat: 11 Carb: 53 Prot: 60]

9:00 Meal 2:
5oz turkey [Cal: 219 Fat: 4 Carb: 0 Prot: 42]
1 tbsp flax [Cal: 120 Fat: 14 Carb: 0 Prot: 0]

Totals [Cal: 459 Fat: 32 Carb: 0 Prot: 42]

11:00 Meal 3:
1 cup g. beans [Cal: 34 Fat: 0 Carb: 8 Prot: 2]
1 can tuna [Cal: 181 Fat: 1 Carb: 0 Prot: 40]
1 red potato [Cal: 115 Fat: 0 Carb: 27 Prot: 2]
Supps: 3750mg L-glutamine
Totals [Cal: 215 Fat: 1 Carb: 8 Prot: 42]

Weight training

PWO Meal 4:
2 scoops whey [Cal: 260 Fat: 5 Carb: 10 Prot: 40]
80g Dextrose [Cal: 300 Fat: 0 Carb: 80 Prot: 0]


2:00 Meal 5:
1 cup corn [Cal: 132 Fat: 2 Carb: 29 Prot: 5]
5oz chicken [Cal: 332 Fat: 19 Carb: 0 Prot: 38]
1 red potato [Cal: 115 Fat: 0 Carb: 27 Prot: 2]

Totals [Cal: 579 Fat: 21 Carb: 56 Prot: 45]

5: 00 Meal 6:
8oz Salmon [Cal: 389 Fat: 17 Carb: 1 Prot: 54]
1 cup brussel [Cal: 65 Fat: 1 Carb: 13 Prot: 6]
Supps: 1 multivitamin
Totals [Cal: 454 Fat: 18 Carb: 14 Prot: 60]


Daily Totals: [Cal: 2831 Fat: 74 Carb: 248 Prot: 292]

[audis4]

Make sure when you add the totals up for each meal you come out with the correct numbers. Re-check meal 2(fats) and 3(carbs).

Diet looks much better; if you feel your not losing weight just drop the cals a bit. Good luck man!

[copenhagen]

hope it works out for you bro, try it for a month or so and adjust it to fit your needs. also keep a log/pics so you can compare, this will alsp help track your progress

[lifejunkie]

Make sure when you add the totals up for each meal you come out with the correct numbers. Re-check meal 2(fats) and 3(carbs).

Diet looks much better; if you feel your not losing weight just drop the cals a bit. Good luck man!

When I went back over the meals I edited the daily total and not each meal, but the daily total is correct. I'll plug those meal totals in later, thanks for noticing. Thanks for the help and I'll let you know how it goes.

[bigcat3727]

I dont understand your measurement... how is 37.5g dextrose equal to 120g carbs?

[audis4]

Can't wait...keep us posted man!

[lifejunkie]

I dont understand your measurement... how is 37.5g dextrose equal to 120g carbs?

I actually have no clue how I came up with that. But as you can see in my refined version I fixed it.