My Cuttin Diet Input Appreciated

[HiTMaNN]

First off I posted a threat a week ago asking for some help and I was guided to the right place after countless searching and many hours spent infront of my computer trying to critique myself and my diet here. I think with all the information found on this forum and the information thats provided by its members is priceless and I really do appreciate any changes you would make to this diet thank you. So if alot is wrong please do take into effect this is about a weeks worth of knowledge.

MY GOALS ARE TO LOSE WEIGHT and Create Lean muscle then when I am at about HALF my BF. I will see what I want to do from there.
Sex: Male
Age: 21
Height: 6' 4"
Weight 257 lbs
Estimated Body Fat: 28% - 29%

I don't know if there is a proper way to list macros but mine are listed PRO/FAT/CARB/CAL

6:45 AM:
Go 30 Minutes on the Bike keeping heart rate steady at 160 bpm
Go 25 Minutes on Elipitical Trainer keeping heart rate steady at 160 bpm

8:00 AM: First Meal
8 Egg Whites 28/0/3/131
½ Cup of Rolled Oats with Hot Water 6/3/27/156
30 gram Protein Shake 27/0.5/1/115

TOTAL:61/3.5/31/402

11:00 AM: Second Meal
1 6.5 Oz Drained Can of Tuna 43/1/0/194
1 Cup of Raw Broccoli 3/0/5/25

TOTAL: 46/1/5/219

2:00 PM: Third Meal
6 Oz Scale Measured PRIOR to Cooking Chicken Breast cooked with Ms. Dash 38/5/1/212
1 Tbsp Flax Seed Oil 0/14/0/120

TOTAL: 38/19/1/332

4:30 PM: Fourth Meal/Before Work
4 Egg Whites 14/0/1/66
1 Cup of Raw Broccoli 3/0/5/25

TOTAL:17/0/6/91

7:30 PM: Fifth Meal
6 Oz Scale Measured PRIOR to Cooking Salmon 32/6/0/192
1 Cup Raw Green Peppers Cut Into Strips 1/0/10/40

TOTAL: 33/6/10/232

9:30 PM: Workout ***This Meal Does Not Exist On Non Workout Days***
Post Workout Nutrition taken within 15 Minutes
30 gram Protein Shake 27/0.5/1/115

TOTAL: 27/0.5/1/115

The Calorie Totals Seem a little low to me but thats where you guys come

Non Workout Day TOTAL:
195/29.5/53/1276

Workout Day TOTAL:
222/30/54/1391


****I don't know if there is a proper way to list macros but mine are listed PRO/FAT/CARB/CAL******

[1buffsob]

Holy crap man. Your kcals are so freaking low I feel sick just reading them. That's nowhere near being a cutting diet. Etheopians call that starving.

[HiTMaNN]

Holy crap man. Your kcals are so freaking low I feel sick just reading them. That's nowhere near being a cutting diet. Etheopians call that starving.

Yah I wrote it at the bottom how can I increase my cals without increasing my protein?

[1buffsob]

Yah I wrote it at the bottom how can I increase my cals without increasing my protein?

You're whole diet needs to be redone. At your weight and BF%, you should start cutting at about 2800-3000kcals and slowly taper from there.

[HiTMaNN]

You're whole diet needs to be redone. At your weight and BF%, you should start cutting at about 2800-3000kcals and slowly taper from there.

I think 2300 kcals would be sufficient wouldn't it? I was checking a few sources here they said that 2300 would be good for me to see results

[1buffsob]

I think 2300 kcals would be sufficient wouldn't it? I was checking a few sources here they said that 2300 would be good for me to see results

No. If you want to go with your sources, by all means. You'll just lose what muscle you have and will look crappier.

[HiTMaNN]

No. If you want to go with your sources, by all means. You'll just lose what muscle you have and will look crappier.

Not at all my friend I in no way am doubting your word. Please do suggest something you would add to my diet to help me increase my Cal's. If you are saying it has to be re done what should I be looking to add when I go back to the drawing board?

once again your help is more then appreciated I didn't mean to offend you

[1buffsob]

Not at all my friend I in no way am doubting your word. Please do suggest something you would add to my diet to help me increase my Cal's. If you are saying it has to be re done what should I be looking to add when I go back to the drawing board?

once again your help is more then appreciated I didn't mean to offend you

You're a big guy. And when you start dieting your body will slow down its metabolism and fat loss will stagnate. You need to start out higher so you have something to cut out when adjustments need to be made.

Shoot for meals spaced out every 2-3 hours. Carbs in your 1st meal, pre workout, PWO, and PPWO. Protein should stay somewhat consistant in every meal. 45-60g. Drop the shakes completely. Bump fat intake to around 70g.

You're at a very high bf buddy. You have a long way to go. Post up the new diet once you're ready.

[HiTMaNN]

You're a big guy. And when you start dieting your body will slow down its metabolism and fat loss will stagnate. You need to start out higher so you have something to cut out when adjustments need to be made.

Shoot for meals spaced out every 2-3 hours. Carbs in your 1st meal, pre workout, PWO, and PPWO. Protein should stay somewhat consistant in every meal. 45-60g. Drop the shakes completely. Bump fat intake to around 70g.

You're at a very high bf buddy. You have a long way to go. Post up the new diet once you're ready.

Ok sweet Im gonna work on it now see if I can get it done by tonight but I am going to the Bone Thugs N Harmony Concert

[zodiac666]

First off I posted a threat a week ago asking for some help and I was guided to the right place after countless searching and many hours spent infront of my computer trying to critique myself and my diet here. I think with all the information found on this forum and the information thats provided by its members is priceless and I really do appreciate any changes you would make to this diet thank you. So if alot is wrong please do take into effect this is about a weeks worth of knowledge.

MY GOALS ARE TO LOSE WEIGHT and Create Lean muscle then when I am at about HALF my BF. I will see what I want to do from there.
Sex: Male
Age: 21
Height: 6' 4"
Weight 257 lbs
Estimated Body Fat: 28% - 29%

I don't know if there is a proper way to list macros but mine are listed PRO/FAT/CARB/CAL

6:45 AM:
Go 30 Minutes on the Bike keeping heart rate steady at 160 bpm
Go 25 Minutes on Elipitical Trainer keeping heart rate steady at 160 bpm

8:00 AM: First Meal
8 Egg Whites 28/0/3/131
½ Cup of Rolled Oats with Hot Water 6/3/27/156
30 gram Protein Shake 27/0.5/1/115

TOTAL:61/3.5/31/402

11:00 AM: Second Meal
1 6.5 Oz Drained Can of Tuna 43/1/0/194
1 Cup of Raw Broccoli 3/0/5/25

TOTAL: 46/1/5/219

2:00 PM: Third Meal
6 Oz Scale Measured PRIOR to Cooking Chicken Breast cooked with Ms. Dash 38/5/1/212
1 Tbsp Flax Seed Oil 0/14/0/120

TOTAL: 38/19/1/332

4:30 PM: Fourth Meal/Before Work
4 Egg Whites 14/0/1/66
1 Cup of Raw Broccoli 3/0/5/25

TOTAL:17/0/6/91

7:30 PM: Fifth Meal
6 Oz Scale Measured PRIOR to Cooking Salmon 32/6/0/192
1 Cup Raw Green Peppers Cut Into Strips 1/0/10/40

TOTAL: 33/6/10/232

9:30 PM: Workout ***This Meal Does Not Exist On Non Workout Days***
Post Workout Nutrition taken within 15 Minutes
30 gram Protein Shake 27/0.5/1/115

TOTAL: 27/0.5/1/115

The Calorie Totals Seem a little low to me but thats where you guys come

Non Workout Day TOTAL:
195/29.5/53/1276

Workout Day TOTAL:
222/30/54/1391


****I don't know if there is a proper way to list macros but mine are listed PRO/FAT/CARB/CAL******

except for the fact that the calories are WAY to low you did a pretty good job on the diet. i would shoot for approx. 300g protein, 200g carbs, and 50g fat, i would start with the cals around 2500 and adjust them every few weeks as necessary.

as 1buff said carbs need to be in your 1st meal, preWO, PWO, and PPWO meals.

definitely keep the veggies in your diet when you re post it

also having whey protein along with your egg whites is a great way to start your day, and i would highly recommend having whey protein PWO along with your carbs because that is definitely a time where you want a fast absorbing protein.

the cardio is perfect, how many days a week do you do it?

you have a lot of body fat to lose, dont get discouraged, it will take some time but it will happen. the main thing is once you fix your diet, just get motivated and pick a day to start, and once you start follow it 100%. dont snack on little things throughout the day and think they dont count. there will be plenty of days where you are depressed, tired or just feel like shit, and trust me cheating on your diet will just make you feel worse.

sugar free popsicles are a good way to help cravings because you only digest part of the sugar alcohols and the rest kind of bloat you and give you gas but they help make your stomach feel full. just dont eat too many because they do still have a couple calories each.

good luck man and post your new diet as soon as possible.

[HiTMaNN]

I know that a diet is just a paper its the dedication and sitcking to it that will change my life thank you for all your help guys I have added Carbs to my Pre Workout and Post Workout (even though it is low because I can't think of anything to eat their other then my favorite raw green peppers . As for losing the excess weight and BF I am starting this work out routin and diet on Monday. I am doing Cardio Sunday - Friday (6 days) and working out Mon - Fri (5 days) I got a good buddy to go to the gym with who is fit so he will motivate me he says but I need to make this step in my life.


I don't know if there is a proper way to list macros but mine are listed PRO/FAT/CARB/CAL

6:45 AM:
Go 30 Minutes on the Bike keeping heart rate steady at 160 bpm
Go 25 Minutes on Elipitical Trainer keeping heart rate steady at 160 bpm

8:00 AM: First Meal
8 Egg Whites 28/0/3/131
½ Cup of Rolled Oats with Hot Water 6/3/27/156
30 gram Protein Shake 27/0.5/1/115

TOTAL:61/3.5/31/402

10:00 AM: Second Meal
1 6.5 Oz Drained Can of Tuna 43/1/0/194
1 Cup of Raw Broccoli 3/0/5/25
1 Cup of Long Grain Cooked Brown Rice 5/2/45/216

TOTAL: 51/3/50/435

12:15 PM: Third Meal
6 Oz Scale Measured PRIOR to Cooking Chicken Breast cooked with Ms. Dash 38/5/1/212
1 Tbsp Flax Seed Oil 0/14/0/120
½ Cup of Long Grain Cooked Brown Rice 3/1/22/108

TOTAL: 41/20/23/440

2:15 PM: Fourth Meal
6 Oz Scale Measured PRIOR to Cooking Chicken Breast cooked with Ms. Dash 38/5/1/212
1 Cup of Raw Broccoli 3/0/5/25

TOTAL:43/5/6/237

4:15 PM: Fifth Meal/Before Work
1 6.5 Oz Drained Can of Tuna 43/1/0/194
1 Cup Raw Green Peppers Cut Into Strips 1/0/10/40

TOTAL: 44/1/10/234

7:00 PM: Sixth Meal
6 Oz Scale Measured PRIOR to Cooking Salmon 32/6/0/192
1 Cup Raw Green Peppers Cut Into Strips 1/0/10/40
½ Cup of Long Grain Cooked Brown Rice 3/1/22/108

TOTAL: 36/7/32/340

9:30 PM: Workout ***This Meal Does Not Exist On Non Workout Days***
Post Workout Nutrition taken within 15 Minutes
30 gram Protein Shake 27/0.5/1/115
1 Cup Raw Green Peppers Cut Into Strips 1/0/10/40

TOTAL: 28/0.5/11/155

The Calorie Totals Seem a little low to me but thats where you guys come

Non Workout Day TOTAL:
276/39.5/152/2088

Workout Day TOTAL:
304/40/163/2243




My calories still seem to low going by you guys any suggestion on how I can raise them?
****I don't know if there is a proper way to list macros but mine are listed PRO/FAT/CARB/CAL******

[1buffsob]

When I say add carbs, I'm not talking about green peppers. Fibrous veggies should not count to your carb intake as they have no effect on blood sugar and do not supply glycogen. Also, most take more cals to burn than they provide

Do not count the carbs and kcals of peppers, lettuce, brocoli, spinach, etc. Oats, yams, potatoes, etc. are what you're looking for.

[1buffsob]

Hitmann, what time of day do you workout? Can it be moved around? If so, what time frame are you looking at? ie 5pm-9pm?

[HiTMaNN]

When I say add carbs, I'm not talking about green peppers. Fibrous veggies should not count to your carb intake as they have no effect on blood sugar and do not supply glycogen. Also, most take more cals to burn than they provide

Do not count the carbs and kcals of peppers, lettuce, brocoli, spinach, etc. Oats, yams, potatoes, etc. are what you're looking for.

Ok sweet I will post it in about an hour gotta fix a bunch of stuff thanks alot mate

[HiTMaNN]

Hitmann, what time of day do you workout? Can it be moved around? If so, what time frame are you looking at? ie 5pm-9pm?

Well I am going to be doing Cardio Sun - Friday 6:45am - 7:45 am

I got school Thurs 6 - 9
I got work Mon - Wed 5 - 9 and Saturday 8am - 6pm.
BUT for the next week I will be working Mon - Wed 1 - 9 due to demand of hours being their but it is a set schedule.

I was planning on doing weights after I get off work when do you think my schedule of 5 - 9 would be a good time do weights?

[zodiac666]

Well I am going to be doing Cardio Sun - Friday 6:45am - 7:45 am

I got school Thurs 6 - 9
I got work Mon - Wed 5 - 9 and Saturday 8am - 6pm.
BUT for the next week I will be working Mon - Wed 1 - 9 due to demand of hours being their but it is a set schedule.

I was planning on doing weights after I get off work when do you think my schedule of 5 - 9 would be a good time do weights?

if johnny leaves point A at 2:30pm traveling at a speed of 55mph for the first 2 hours and a speed of 35mph for the last 30min how long will it take for him to travel the 784.3 miles to point B?

im a tad confused could you please just state exactly what hours of each day you can workout without giving any other information. i can move heavy objects but my problem solving skills arnt as sharp as they used to be.

[HiTMaNN]

if johnny leaves point A at 2:30pm traveling at a speed of 55mph for the first 2 hours and a speed of 35mph for the last 30min how long will it take for him to travel the 784.3 miles to point B?

im a tad confused could you please just state exactly what hours of each day you can workout without giving any other information. i can move heavy objects but my problem solving skills arnt as sharp as they used to be.

I can do cardio early morning as for working out I can work out Mon - Fri 10am - 4 pm and any time after 9 pm

[HiTMaNN]

******UPDATE 10/29/2006*********
Ok guys I need your input cause I am starting this diet tommorrow is it fine or what? I have revised it as per Zodiac and BuFF thank you guys so much your inspiration

*******************************


6:45 AM:
Go 30 Minutes on the Bike keeping heart rate steady at 160 bpm
Go 25 Minutes on Elipitical Trainer keeping heart rate steady at 160 bpm

8:00 AM: First Meal
8 Egg Whites 28/0/3/131
½ Cup of Rolled Oats with Hot Water 6/3/27/156
30 gram Protein Shake 27/0.5/1/115

TOTAL:61/3.5/31/402

10:00 AM: Second Meal
1 6.5 Oz Drained Can of Tuna 43/1/0/194
1 Cup of Raw Broccoli 3/0/5/25
1 Cup of Long Grain Cooked Brown Rice 5/2/45/216

TOTAL: 48/3/45/435

12:15 PM: Third Meal
6 Oz Scale Measured PRIOR to Cooking Chicken Breast cooked with Ms. Dash 38/5/1/212
1 Tbsp Flax Seed Oil 0/14/0/120
½ Cup of Long Grain Cooked Brown Rice 3/1/22/108

TOTAL: 41/20/23/440

2:15 PM: Fourth Meal
6 Oz Scale Measured PRIOR to Cooking Chicken Breast cooked with Ms. Dash 38/5/1/212
1 Cup of Raw Broccoli 3/0/5/25
½ Cup of Long Grain Cooked Brown Rice 3/1/22/108

TOTAL:41/6/23/345

4:15 PM: Fifth Meal/Before Work
1 6.5 Oz Drained Can of Tuna 43/1/0/194
1 Cup Raw Green Peppers Cut Into Strips 1/0/10/40
1 Med Cooked No Skin Potato 3/0/34/145

TOTAL: 47/1/34/379

7:00 PM: Sixth Meal
6 Oz Scale Measured PRIOR to Cooking Salmon 32/6/0/192
1 Cup Raw Green Peppers Cut Into Strips 1/0/10/40
½ Cup of Long Grain Cooked Brown Rice 3/1/22/108

TOTAL: 36/7/32/340

9:30 PM: Workout ***This Meal Does Not Exist On Non Workout Days***
Post Workout Nutrition taken within 15 Minutes
30 gram Protein Shake 27/0.5/1/115
1 Med Cooked No Skin Potato 3/0/34/145

TOTAL: 28/0.5/35/260


Non Workout Day TOTAL:
274/40.5/188/2341

Workout Day TOTAL:
302/41/223/2601

[zodiac666]

over all you put your diet together very well, but you really should get a good slow digesting protein/complex carb meal about 30min or so after your workout.

if i were you i would try working out earlier maybe 2-3:30. PWO nutrition is very important to help maintain your muscle, and help your muscles recover from your workouts when you are cutting. i really like to get at least 2 meals in after my workout so my muscles will have all the nutrients they need for at least 6hours after my workout.

but other than that i would say your diet looks excellent, just follow it 100% without cheating for 2weeks. after 2weeks weigh yourself and look at yourself in the mirror and determine if you are losing any bodyfat or if you are losing too much muscle. if you are losing weight too fast just add 300calories or so to your diet, and if you are not losing fat just lower the calories by a few hundred.

good luck and be sure to keep us posted on your progress

[HiTMaNN]

I have bought all my ingredients and I am going to start this all tommrrow I am going to weigh myself and post my progress with pictures later on tonight. please do not mind me im a hairy fat beast my friends call me sasquatch

[HiTMaNN]

Ok so Here I am

As of 10/30/3006
Weight: 257 Lbs
Estimated Body Fat: ~29%
Height: 6 Feet 4 Inches
A**omen Size (inches): 45 inches
Neck Size (inches): 17 inches

My pictures are posted once again i know I am hairy beast cant help my Indian blood

[Columbus]

yikes!!!!!!!!!!!!SHAVE!! Kidding bro....you'll be good, stick with the plan!

[HiTMaNN]

yikes!!!!!!!!!!!!SHAVE!! Kidding bro....you'll be good, stick with the plan!

Yah man I got up on time today and did the gym part now since im going to work I gotta pre make all these meals but thanks for the support and help everyone who replied

[HiTMaNN]

Starting of Day Three is good I just had a quick question if I am full while am I eating one of my meals should I force it down for the nutrients or should i just not eat?

[zodiac666]

whenever i cut i am pretty much hungry as hell all day long. if you are not hungry when it is time for your next meal you may need to cut a few overall calories but for now i would stick with the diet you have for 2weeks. then after 2 weeks without cheating, evaluate your progress and see if you need to drop any calories.

[1buffsob]

whenever i cut i am pretty much hungry as hell all day long. if you are not hungry when it is time for your next meal you may need to cut a few overall calories but for now i would stick with the diet you have for 2weeks. then after 2 weeks without cheating, evaluate your progress and see if you need to drop any calories.

If someone is not used to eating 5-7 times a day, this is common. Do not change the diet. You'll be getting hungry in a couple of days once your metabolism picks up.

[zodiac666]

If someone is not used to eating 5-7 times a day, this is common. Do not change the diet. You'll be getting hungry in a couple of days once your metabolism picks up.

wasnt even thinking about the metabolism, very good point thats exactly why you're not hungry. follow it 100% for 2weeks then evaluate your progress.

[HiTMaNN]

If someone is not used to eating 5-7 times a day, this is common. Do not change the diet. You'll be getting hungry in a couple of days once your metabolism picks up.

You guys rock thanks day three wooo hoo going to the gym peace

[HiTMaNN]

Ok guys day 5 is almost finished I am about to go to the gym but it is going so far I am not getting hungry I bought this cool water bottlefrom wal mart that looks like a water cooler jug it is 2.2 litres big (8 glasses of water it says on the side) But I just wanted to fill you guys in my two week weigh in is in about 9 days .

[THE_DOME]

good luck man stick to the diet, make that sacrifice and stay dedicated

[HiTMaNN]

good luck man stick to the diet, make that sacrifice and stay dedicated

Thanks alot buddy we went to a party last night and all i drank was water but it is so hard not to drink beer man but i made it.

[Rocky IV]

your diet looks ok bro dont let ppl tellyou other wise if you are taking any ASS with this diet you will be fine and will not go into catabolic state..when i do cycles of primo i go lower than 1200 cal..roughly 800-1000..if you are not on ass on the other hand i would keep its around 2000 caleries at least,,dont listen to some people who only coment based on what they have done and not tryed

[HiTMaNN]

Going Strong and thanks alot Rocky and everyone for the support almost fell off on Sunday but I just told everyone i had to go home early

[CoreyTampa09]

Im happy to see your trying to get into shape. Ill be following your thread daily, good luck and stay away from those brews.

[HiTMaNN]

Im happy to see your trying to get into shape. Ill be following your thread daily, good luck and stay away from those brews.

Weigh in on monday with pics

[Yesevil]

Cool, keep it up!