Cutting diet - macros and everything

[dstyle42004]

21 years old
6'4
230 pounds
14% body fat

hope to reach single digit body fat without dropping below 210, planning on doing this about 8 weeks



normally eat high protien but would not say healthy at all... subs, bugers, tacos. so im really trying to start eating better and cut up



10 Meal 1: 10 Egg Whites 170/36/2/1

1 cup Oatmeal – 297/11/55/5


12 Meal 2: 2 protien scoops 224/46/5/3

1 Tbsp Flax Seed Oil 120/0/0/14


3 Meal 3: 8oz of white-meat turkey breast 310/6/0/1

8OZ Sweet Potato 72/3/26/0


6 Work out- shake

2 protein scoops- 224/46/5/3

2 tbsp natural peanut butter 190/8/4/16

Banana -200/2/51/1


7 Meal 4: 8oz Chicken 250/50/0/2

1 Cup Broccoli 55/4/11/0


10 Meal 5: 8oz Chicken 250/50/0/2

1 Cup Broccoli 55/4/11/0



1 Meal 6: 2 scoops protein 224/46/5/3
1 Tbsp Flax Seed Oil 120/0/0/14

3 Meal 7: Lean protein snack 120/20/2/2



2881 calories, 326g protein 214g carbs, 67g fat RMR- 1976

[dstyle42004]

what do you guys think? any adviice or comments?

[skribbble]

Your post workout shake i would get carbs instead of peanut butter on the lifting days. I like to get a 2-1 ratio of carbs to protein and prefer something like 80grams of dextrose. On the cardio days protein and natty peanut butter is fine or i would recommend protein and flax after a cardio workout.
Also meal 7 the lean protein snake i would recommend cottage cheese, you need casien protein before bed so you are not catabolic for nearly as long.

Almost forgot.. meal 4 the brocolli and chicken i would add 1/2 - 1 cup of oats or 1/2 or 1 cup of brown rice.

[IBdmfkr]

Half your meals are protein shakes and you don't want PB (fat) as part of your PWO nutrition.

[daytrader]

Macros looks good, only thing i would suggest is if it is a cutting diet cut out all protein shakes that arent PWO (ill be trying this shortly myself), and cut out the PB.. jm2c.. Gl

[dstyle42004]

thanks guys. Im planning on adding some brown rice to meal 4 and subtracting the PB from my post workout shake. The high protien snack i was using for my last meal was stallone pudding, im sure some of you guys have heard of it.. thinking about replacing that with some cottage cheese.

[IBdmfkr]

Stallone pudding = junk.. it's whey protein, not a good choice for a prebedtime meal.

[dstyle42004]

cool, so looks like im pretty much on with thoes few changes. im planning on starting in a few more weeks so i will post my progress

[dstyle42004]

any other suggestions or advice?

[IBdmfkr]

Yea, update your diet and repost it. the one above isn't a good approach.

[dstyle42004]

UPDATED DIET


10 Meal 1: 10 Egg Whites 170/36/2/1

1 cup Oatmeal – 297/11/55/5



12 Meal 2: 2 protien scoops 224/46/5/3

1 Tbsp Flax Seed Oil 120/0/0/14



3 Meal 3: 8oz of white-meat turkey breast 310/6/0/1

8OZ Sweet Potato 72/3/26/0



6 Work out- shake

2 protein scoops- 224/46/5/3

Banana -200/2/51/1


7 Meal 4: 8oz Chicken 250/50/0/2

1 Cup Broccoli 55/4/11/0

1 Cup Brown Rice 150/4/33/1


10 Meal 5: 8oz Chicken 250/50/0/2

1 Cup Broccoli 55/4/11/0


1 Meal 6: 2 scoops protein 224/46/5/3
1 Tbsp Flax Seed Oil 120/0/0/14


3 Meal 7: 200g cottage cheese 1%. 144/26/6/2



2937 calories, 341g protein 242g carbs, 53g fat

[dstyle42004]

so what u guys think of the updated version?

[y100adics]

are u using this for cutting D?

[dstyle42004]

yep for cutting

[dstyle42004]

can someone approve this for me or do i need more changes before i start

[dstyle42004]

any help?

[IBdmfkr]

UPDATED DIET


10 Meal 1: Good
10 Egg Whites 170/36/2/1

1 cup Oatmeal – 297/11/55/5



12 Meal 2: I'd drop the shake and go with a solid fatty protein source with green veggies to boost metabolism.. Try steak/salmon/pork loin/lamb/lean ground beef with green beans/spinach salad/broccoli etc...
2 protien scoops 224/46/5/3

1 Tbsp Flax Seed Oil 120/0/0/14



3 Meal 3: Good, but you may want to replace Yam with White potatoes or white rice here being this is your preworkout meal.
8oz of white-meat turkey breast 310/6/0/1

8OZ Sweet Potato 72/3/26/0 Are you sure about 8oz Yam being 26carbs?


6 Work out- I'll say o.k. to this being it's PWO.
shake

2 protein scoops- 224/46/5/3

Banana -200/2/51/1


7 Meal 4: Drop the broccoli here, you need fast absorption, the fiber in this meal will hinder this.
8oz Chicken 250/50/0/2

1 Cup Broccoli 55/4/11/0

1 Cup Brown Rice 150/4/33/1


10 Meal 5: Good, may want to go with a moderately fatty meat here, Turkey would be a good choice but chicken is o.k.
8oz Chicken 250/50/0/2

1 Cup Broccoli 55/4/11/0


1 Meal 6: I'd go with Chicken and flax over whey anyday. Remember you're calorie deficient, there is no room for liquid meals IMO, the idea is to keep the metabolism burning hot.
2 scoops protein 224/46/5/3
1 Tbsp Flax Seed Oil 120/0/0/14


3 Meal 7: good choice of protein but you may want to ingest some fiber here as well to help slow protein breakdown, spinach salad would be a good choice with balsamic vinegar or non-fat/sugar dressing.
200g cottage cheese 1%. 144/26/6/2



2937 calories, 341g protein 242g carbs, 53g fat

Not bad bro.

[dstyle42004]

thanks alot for your advice I plan on making a few of your suggested changes before I start in March

[dstyle42004]

ok bros i have started my diet 3 days ago and have been following the changes recomended by IBdmfkr. The problem is that this seems like it is almost too much food to eat i have to force the food down sometimes and im supppose to be cutting. im thinking of reducing my meats to 6 ounces, reducing my oatmeal to half cups. would this be a good idea? currently im consumming around 2900 cals and my RMR is 1976. I do 20 min of cardio pwo and am moderatly active. any advice? thanks

[dstyle42004]

another weird thing is im down 4 pounds over the last 3 days

[IBdmfkr]

Reduce your calories to 2500 and hold them there for a few weeks, Not sure how 2900 calories is a lot of food, you must've had a horrible diet before this and not been eating very frequently.

Keep us posted.

[dstyle42004]

thats exactly it my diet has always been horrible. I didnt kno how to eat right untill being on this board and im glad im making the changes. before the diet i would eat only 2 or 3 huge meals a day. I have been lifting for about 7 years and if i was eating right id probably be looking alot better.

[Dude-Man]

You're going to love having a high quality diet. It makes all the difference.

[dstyle42004]

ok bros i have been on my diet for 1 week now. i have lost about 5 pounds but my body fat has not changed, according to the electronic handheld tester i am still at 14%. i realize it takes longer then the first week to see changes but im still waiting. i also think i need to slow the weight loss down to 2 or 3 pounds a week so im not loosing muscle mass. another thing i need to be honest about is that i have not been eating my exact weights of food. i have however been eating only the food i am suppose to and already feel alot better.

[dstyle42004]

I really feel like my metabolism has picked up. I eat small portions and am hunrgy again in an hour. Iv recently been eating 5 bites of food 10 times throughout the day which i heard is very good. Im upping my intake of carbs and protien due to loosing the weight too fast to slow it down. Its been about a week and a half and im down 6 pounds. havent check body fat since monday ( someone told me the handheld testers are trash anyway)

[IBdmfkr]

The electronic handhend monitor is not accurate, go by the mirror/tape measure and scale if you have to.

[dstyle42004]

Its now been a little over 2 weeks and things are going good so far. Im down 7 pounds and im starting to see a change. im really getting use to this and its not too bad at all.

[dstyle42004]

hey guys, i havent been on in a while but i just wanted to report back about my results. I stuck to the last diet on the forum for about 6 weeks. i ended up going from 230 down to 210 during that time, sine i was losing the weight too fast i decided to ditch the diet and just eat clean. today i weighed 203 and feel alot better. im in good shape and glad i did it. my goal from here is to maintain my lower body fat and put on 15 pounds of muscle.

[IBdmfkr]

Great job so far, keep it up bro... Keep us posted.

How's the diet been looking lately?

[Braunstein]

Sounds like you're kickin' ass dude. Sweet deal. Keep it up. Not everyone can do it, be proud.

[draftwho2003]

Any updates?