please critique my cutting diet

[Venum]

hey guys, I have decided to start cutting again, because I just can't get myself to bulk because my bf is too high, around 17-18%. i am 5'10 24 years old. here is my diet so far, please let me know if anything should be changed.

meal 1-7:00am: 2 scoops whey

meal 2-9:30am: 10 egg whites, 1 cup oats

meal 3-12:30pm: grilled chicken or tuna, 1 cup brown rice or oats

meal 4(pre-workout)3:30pm: grilled chicken 1 cup oats, serving of no-explode for energy. soon adding cellmass.

4:30pm TRAIN.

meal 5(PWO) 7:00pm: 2 scoops whey mixed with one cup oats

meal 6-7:40pm: grilled chicken or tuna, salad(romane lettuce, tomatoes, NUTS for fat, extra virgin olive oil and vinegar)

meal 7-10:00pm: 1 cup lowfat free cottage cheese, 2 tbls natural peanut butter

[1buffsob]

O come on brother. You know better than that. You didn't give us macros. Hell, you didn't even tell us how much you weigh.

[perfectbeast2001]

Do you do your cardio on an empty stomach? If not then you should it's great for cutting. I would swap meal 3 for pro/fat basically drop the oats and add an avocado or some flax. Agree with buff more info!

[JohnboyF]

I would add carbs in meal 1 and drop them maybe from meal 2

the carb count roughly is about less than 200.. If your cutting i would drop the cottage cheese. Most don't do well with dairy when cutting

[Venum]

O come on brother. You know better than that. You didn't give us macros. Hell, you didn't even tell us how much you weigh.

my bad, i am 195 lbs. i didn't think i had to list all the macros i just wanted an idea of how my diet looks. i can list them though if it helps. sorry

[Venum]

i have alot of london broil in the freezer to throw on the bbq, it is very lean so I am assuming i can incorporate that in the diet as well, perhaps swapping the cottage cheese with the steak at night before bed.

[audis4]

no, macros are very much needed to see if you are taking in too many or not enough cals. Post them for each meal and final macros

[Venum]

no, macros are very much needed to see if you are taking in too many or not enough cals. Post them for each meal and final macros

i am not sure how much fat is in my grilled chicken and london broil..carbs are easy since they are all coming from oats and brown rice..27 grms carbs for 1/2 cup oats, about the same for rice. protein i'm not sure, i just eat 2 decent sized chicken breasts not sure the exact amount of protein in those...pro/fat meals are easy, 14 grms fat for a tablespoon of olive oil, i use one..natty pb 15grms fat for 2 tablespoons......i'll work on gettin those macros together so i can get some good advice..thanks

[IBdmfkr]

Without having any idea of your calorie intake during the day you are setting yourself up for failure on losing Bodyfat while holding onto your LBM. Macros are a must, especially while trying to drop fat.

[audis4]

i am not sure how much fat is in my grilled chicken and london broil..carbs are easy since they are all coming from oats and brown rice..27 grms carbs for 1/2 cup oats, about the same for rice. protein i'm not sure, i just eat 2 decent sized chicken breasts not sure the exact amount of protein in those...pro/fat meals are easy, 14 grms fat for a tablespoon of olive oil, i use one..natty pb 15grms fat for 2 tablespoons......i'll work on gettin those macros together so i can get some good advice..thanks

about 6-8 ounces has 46g protein grilled and around 2g fat.
Use calorieking.com, it helped me a great deal!

[getpumped24]

high carb meals only twice daily. breakfast and pre workout. stick w/ high protein meals for the rest. 300 + g protein and less than 3000 total calories. be strict, keep a log of intake, and lots of cardio. don't forget to hit the weights!! if you feel weak and tired up the calories 500. ripped fuel helps fat loss w/me, try it. good luck

[audis4]

high carb meals only twice daily. breakfast and pre workout. stick w/ high protein meals for the rest. 300 + g protein and less than 3000 total calories. be strict, keep a log of intake, and lots of cardio. don't forget to hit the weights!! if you feel weak and tired up the calories 500. ripped fuel helps fat loss w/me, try it. good luck

Couldn't disagree more.
For cutting: PRE,PWO, and PPWO are the most vital meals to consume carbs with your protein. I know some can go pro/fat pre workout but on the whole.......
That much protein really ISN'T needed. Many guys can cut on over 3000 cals while adding LBM.
I would figure out your maintenance cals and reduce those by 20% and drop as needed.

[FromFleshtoSteel]

high carb meals only twice daily. breakfast and pre workout. stick w/ high protein meals for the rest. 300 + g protein and less than 3000 total calories. be strict, keep a log of intake, and lots of cardio. don't forget to hit the weights!! if you feel weak and tired up the calories 500. ripped fuel helps fat loss w/me, try it. good luck

I agree with all of this except for the 300+g protein. I'd go with pro/*****3 or PUFA meals all day and then a center carbs around your workout

bedtime another pro/EFA meal with no carbs at all to set you up for some nite time lipolysis

fasted cardio in the AM to chew up all of the FFAs you release at night. Keep Cals at about a 300-500 deficit on non lifting days and right about on target for lifting days since you are doing cardio anyway

just my .02

[1buffsob]

I agree with all of this except for the 300+g protein. I'd go with pro/*****3 or PUFA meals all day and then a center carbs around your workout

bedtime another pro/EFA meal with no carbs at all to set you up for some nite time lipolysis

fasted cardio in the AM to chew up all of the FFAs you release at night. Keep Cals at about a 300-500 deficit on non lifting days and right about on target for lifting days since you are doing cardio anyway

just my .02

Sorry to burst your bubble, but do you honestly believe you'll have free fatty acids circulating in your blood stream from a pro/fat meal you ate 8+ hours ago? Lipolysis is only good if your active. If you're not, the FFA's will just be converted into triglycerides and deposited as fat again. Pro/fat meals are encouraged before bed because the fat will slow down digestion and give you a steady amount of amino acids through SOME of the night.
It still won't last more than a couple hours, but is still longer than a protein or pro/carb meal.

Also, what the heck is a PUFA? I've never heard of this abbriviation...

[FromFleshtoSteel]

BuffSOB: no no no I'm not saying that last meal is going to last you all night. Just saying that EFAs, Flax, Fish Oil, what have you...all stimulate lipolysis through gene transcription and yes, they will slow down the protein breakdown so there are 2 great reasons to use them before bed.

PUFA = poly unsaturated fatty acid

[1buffsob]

BuffSOB: no no no I'm not saying that last meal is going to last you all night. Just saying that EFAs, Flax, Fish Oil, what have you...all stimulate lipolysis through gene transcription and yes, they will slow down the protein breakdown so there are 2 great reasons to use them before bed.

PUFA = poly unsaturated fatty acid

AHHHH. I see now. I misunderstood.

[Venum]

about 6-8 ounces has 46g protein grilled and around 2g fat.
Use calorieking.com, it helped me a great deal!

how do you guys figure out how much your meat weighs? is there a certain scale or something that you guys use? if so where can i find one?

[IBdmfkr]

Hold it out in front of you with your left hand at arms length should give you a good guess, OR you could buy a foodscale and weigh it.