Cutting diet. Pick it apart!

[noitnes]

Ok guys, heres my first attempt at my cutting diet so please pick it apart and let me know anything/everything that is wrong with it!

Age: 21
Weight: 160
BF: 25-29%
Goal: To drop down to about 12% bf while putting on some muscle in the process.

Cardio for 30 minutes on empty stomach

(Calories, Protein, Carbs, Fat)
Meal 1:
4 egg white (68, 14, 1, 0)
2 egg w/ yolk (140, 12, 2, 10)
1/2 cup oats (150, 5, 27, 3)
- Totals: (358, 31, 30, 13)

Meal 2:
Protein shake (224, 46, 5, 3)
- Totals: (224, 46, 5, 3)

Meal 3:
8 oz chicken breast (240, 50, 0, 6)
1 tbsp olive oil (120, 0, 0, 14)
Veggies
- Totals: (360, 50, 0, 20)

Workout

Meal 4:
PWO nutrition
Protein shake (224, 46, 5, 3)
- Totals: (224, 46, 5, 3)

Meal 5:
5 oz tuna w/ 1 tbsp mayo dressing (190, 32, 2, 4)
1/2 cup uncooked white rice (300, 6, 70, 0)
Veggies
- Totals: (490, 38, 72, 4)

Meal 6:
Protein shake (224, 46, 5, 3)
1 tbsp olive oil (120, 0, 0, 14)
- Totals: (344, 46, 5, 17)

Total: 2000 Calories, 257g Protein, 117g Carbs, 62g Fat

[zodiac666]

Ok guys, heres my first attempt at my cutting diet so please pick it apart and let me know anything/everything that is wrong with it!

Age: 21
Weight: 160
BF: 25-29%
Goal: To drop down to about 12% bf while putting on some muscle in the process.

Cardio for 30 minutes on empty stomach

(Calories, Protein, Carbs, Fat)
Meal 1:
4 egg white (68, 14, 1, 0)
2 egg w/ yolk (140, 12, 2, 10)
1/2 cup oats (150, 5, 27, 3)
- Totals: (358, 31, 30, 13)

Meal 2:
Protein shake (224, 46, 5, 3)
- Totals: (224, 46, 5, 3) most shakes are fast absorbing, i would have a slow absorbing shake or just eat some lean meat so your muscles will have protein available for the next few hours

Meal 3:
8 oz chicken breast (240, 50, 0, 6)
1 tbsp olive oil (120, 0, 0, 14)
Veggies
- Totals: (360, 50, 0, 20) assuming your preWO meal is around 1-2hours before your workout i would eat the chicken with a good complex carb source so your blood sugar wont be too low when you workout.

Workout

Meal 4:
PWO nutrition
Protein shake (224, 46, 5, 3)
- Totals: (224, 46, 5, 3) for your PWO shake you need carbs to replace glycogen and mainly to release some insulin and keep you in an anabolic state. i would get at least 30g here, fast or slow carbs it really doesnt matter but dont eat much fat because it will slow down the nutrients that your body needs immediately.

Meal 5:
5 oz tuna w/ 1 tbsp mayo dressing (190, 32, 2, 4)
1/2 cup uncooked white rice (300, 6, 70, 0)
Veggies
- Totals: (490, 38, 72, 4)

Meal 6:
Protein shake (224, 46, 5, 3)
1 tbsp olive oil (120, 0, 0, 14)
- Totals: (344, 46, 5, 17) before bed you definitely want a slow digesting protein because your body is going to go a while without food.

Total: 2000 Calories, 257g Protein, 117g Carbs, 62g Fat

my suggestions in bold

you might could lower the protein and up the carbs a little but looks good.

also how tall are you and are you a male or female?

[noitnes]

Sorry, forgot to include that.

5'7
Male

[noitnes]

assuming your preWO meal is around 1-2hours before your workout i would eat the chicken with a good complex carb source so your blood sugar wont be too low when you workout.

What would you suggest as a good complex carb source?

for your PWO shake you need carbs to replace glycogen and mainly to release some insulin and keep you in an anabolic state. i would get at least 30g here, fast or slow carbs it really doesnt matter but dont eat much fat because it will slow down the nutrients that your body needs immediately.

For the carbs, would a carb shake mixed in with the protein shake work? If not, any suggestions for what I can use to bring in those carbs?

[zodiac666]

good sources of complex carbs are oats, rice, yams, but mainly you are just trying to avoid highly processed foods like white bread because they are processed very quickly in your body and you want to maintain fairly even insulin levels throughout the day.

the one time i do like to raise my insulin levels is PWO, i usually just use gatorade which is sucrose and dextrose, and mix it with whey protein powder. carb shake mixed with protein shake would be perfect, but you can use just about any carb source you want here, just keep the fat low. about 30min or so after my shake i like to eat a meal with good complex carbs and of course a good protein source.

[noitnes]

Age: 21
Weight: 160
BF: 25-29%
Goal: To drop down to about 12% bf while putting on some muscle in the process.

Cardio for 30 minutes on empty stomach

(Calories, Protein, Carbs, Fat)
Meal 1:
4 egg white (68, 14, 1, 0)
2 egg w/ yolk (140, 12, 2, 10)
1/2 cup oats (150, 5, 27, 3)
- Totals: (358, 31, 30, 13)

Meal 2:
Protein shake (224, 46, 5, 3)
1 tbsp olive oil (120, 0, 0, 14)
- Totals: (344, 46, 5, 17)

Meal 3:
8 oz chicken breast (240, 50, 0, 6)
1/2 cup oats (150, 5, 27, 3)
Veggies
- Totals: (390, 55, 17, 9)

Workout

Meal 4:
PWO nutrition
Protein shake (224, 46, 5, 3)
- Totals: (224, 46, 5, 3)

Meal 5:
5 oz tuna w/ 1 tbsp mayo dressing (190, 32, 2, 4)
1/2 cup uncooked white rice (300, 6, 70, 0)
Veggies
- Totals: (490, 38, 72, 4)

Meal 6:
Protein shake (224, 46, 5, 3)
1 tbsp olive oil (120, 0, 0, 14)
- Totals: (344, 46, 5, 17)

Total: 2150 Calories, 262g Protein, 144g Carbs, 65g Fat

[noitnes]

Ok, in that revision I moved the olive oil to meal 2 to avoid mixing the fats with carbs that you suggested I put in meal 3. I am still missing the carb shake but that is because I dont know which one I will get yet, Ill go to the store today and look for one.

I am just wondering, dont you think my carb intake is going to be a little to high for this to be a cutting diet? Already at 144g carbs and when I add in the carbs mixed into the protein shake PWO, it will go even higher.

[zodiac666]

how sure are you that your bodyfat is almost 30%? it just seems a little unlikely if you only weigh 160lbs. if it is true though i would lower your protein intake to no more than 200g because you really dont have much lean tissue if those numbers are accurate.

you're right though, with your body weight and bodyfat % you should probably shoot for around 1500-1800 cals to start with. maybe start off with around 200g protein, 150g carbs, and 50g fat (1850cals) and follow it 100% for a couple weeks and then decide if you need to lower the calories even more. also if you're only eating 150g of carbs each day i wouldnt eat 72g in one meal, i would move a few grams from that meal to your PreWO meal.

also PWO carbs are absolutely essential, if you are trying to lower cals or macros just cut a few grams from each meal.

[noitnes]

Not really sure how accurate my bf% may be as I havent done it in a while but it should be around there anyways... I have never really done anything but sit on my ass.

As for the diet, ill drop down some like you said and shoot for those figures you posted. Once I get the final version down I will follow it 100% for around a month and keep logs of my progress with pics so you guys can see how its going.

[noitnes]

Age: 21
Weight: 160
BF: 25-29%
Goal: To drop down to about 12% bf while putting on some muscle in the process.

Cardio for 30 minutes on empty stomach

(Calories, Protein, Carbs, Fat)
Meal 1:
4 egg white (68, 14, 1, 0)
1/2 cup oats (150, 5, 27, 3)
- Totals: (218, 19, 28, 3)

Meal 2:
Protein shake (224, 46, 5, 3)
1 tbsp olive oil (120, 0, 0, 14)
- Totals: (344, 46, 5, 17)

Meal 3:
8 oz chicken breast (240, 50, 0, 6)
1/2 cup oats (150, 5, 27, 3)
Veggies
- Totals: (390, 55, 27, 9)

Workout

Meal 4:
PWO nutrition
Protein + carb shake (224, 46, 60, 3)
- Totals: (224, 46, 60, 3)

Meal 5:
5 oz tuna w/ 1 tbsp mayo dressing (190, 32, 2, 4)
1/4 cup uncooked white rice (150, 3, 35, 0)
Veggies
- Totals: (340, 35, 37, 4)

Meal 6:
Protein shake (224, 46, 5, 3)
1 tbsp olive oil (120, 0, 0, 14)
- Totals: (344, 46, 5, 17)

Total: 1860 Calories, 247g Protein, 162g Carbs, 53g Fat

[noitnes]

Looks like this will be my final draft before monday unless someone has anything to drop/add tonight. If not, I will begin the cardio, diet, and also get an accurate bf % taken tomorrow so that I can monitor my progress much more accurate.

Dropped the calories down a bit as suggested, dropped the fat down a bit, added some carbs in my PWO by mixing a carb shake with my protein shake, and lowered the protein intake a bit.

So, like I said, if no one has any other suggestions ill keep this one and monitor my progress for a bit and determine what needs to be modified to increase results.

Thanks for the help

[perfectbeast2001]

I like your revisions. I would happily use that for a cutter.

[zodiac666]

1gram of protein or carbs has 4 calories while 1gram of fat has 9calories so your total cals would be 2,113.

dedication and just following your diet is the main thing, just dont lie to yourself and convince yourself that cheating here and there is ok.

good luck and definitely keep us all posted on your progress. dont get discouraged, the first couple weeks will probably be the hardest.

[noitnes]

Hmm, must have mis-calced that. Thanks for noticing.

The diet wont be all that tough I dont think, I mean the only thing there I dont really like is the oats and I can suck it up. I will definately be hitting this hard until I reach my goal, no worries there

Ill keep you guys posted. Thanks again for all the help/support.

[huge dude]

how r u 5'7 160 a nd overweught?

[Myka]

I mean no offense, but if you are 160 and around 30%bf, you should bulk up first. Put on some muscle.

[noitnes]

how r u 5'7 160 a nd overweught?

Simple. I have never done a single thing in my life besides sit on my ass in front of the computer which I now realize was a big waste of time.

I dont look fat, but I have a big gut and those pesky man boobs that is pure fat.

I mean no offense, but if you are 160 and around 30%bf, you should bulk up first. Put on some muscle.

No offense taken. You think I should bulk first? Why is that?

I figured that if I cut first, I would be in good shape to bulk later on. The main thing I want to get rid of right now is my gut and my boobs. I thought the only way to do that would be to cut?

[noitnes]

Also, I have a question regarding my diet. The question is regarding meals 4 and 5.

Now that I have mixed in a carb shake into my protein shake and am getting carbs in my PWO nutrition as meal 4, do I still need carbs in meal 5? The reason I ask is because meal 5 is around 7:30pm and I am worried the carbs this late will be too much. I already have a pretty decent amount of carbs imo.

Opinions?

[zodiac666]

yes, you should keep the carbs in meal 5, you should pretty much always have carbs in your 1st meal, preWO, PWO, and PPWO. if you need to cut carbs just take a few grams out of each meal.

[noitnes]

Ok, thanks

As for the other questions, any answers on why I should bulk first?

[perfectbeast2001]

I don't think you should be bulking at 30% BF, do the cut mate and good luck to you.

[noitnes]

Ok, thats what I was looking for.

Thanks again.

[Myka]

The reason I said you should bulk is so that you will have some muscle to cut down to. And it will be easier to cut if you have muscle. And when I say bulk, I mean about 3500 cals of clean food.