Hey Guys Need Help Constructing My Own Diet

[Opasan_Bosanac]

Hey Guys
Recently started getting really serious about bb. Ive lost alot of weight but now i really want to cut up and its these last few kilos that are pissing me off. I have to admitt i dont have a diet atm and eat wenever. I am having trouble constructing my own personal diet. I am aiming up from 1500 to 2000 cal per day. I work a few jobs so i am very busy but i wont be using that as an excuse anymore. If you know of a diet that is really good and worked for you, please post it.

Stats weight: 98 kilos
Height: 192 cm
Bf %: Id say around 20%

[perfectbeast2001]

There is no point using someone elses diet. Construct your own from scratch then ask for criitique. 6 meals that fit into the ammount of cals required by you (find your BMR then use the Harris Benedict equation to get maintenance cals then add or subtract for cutting or bulking)

[Opasan_Bosanac]

thanx bro ill post you my diet soon

[Opasan_Bosanac]

Hey guys, ive got my diet all happening. Ill start this diet as soon as i get some feedback. I am hoping to run it for 8 weeks straight. Let me know what you guys think!!!

PLEASE NOTE that in the diet my DINNER is always different however i am guess about 500 - 600 cal.

Nutrition Plan: Calories Protein(g) Carbs(g) Fat

Breakfast: 7:30am

3 egg whites and 1 whole 140 18 2 12

1 piece whole meal toast 100 3 13 1

1 cup tea 2 0 0.7 0

Total: 242 21 15.7 13
Mid morning 9:30 am

40g Protein shake with 250mls 144 36 2 0.7
Water

1 apple 128 0 32 0.2


200g of chicken with rice 230 35 26 16
Peas and corn.

Total: 502 71 60 16.9

Lunch 12:00pm

1 banana 108 1.4 17.5 0.2

200g of chicken with rice 230 35 26 16
Peas and corn

Total: 338 36.4 43.5 16.2

Dinner 4:30pm

Always Different

Training Session 7:00pm

40g Protein shake with 250mls 144 36 2 0.7
Water

Total 1226 164.4 121.2 46.8

[Opasan_Bosanac]

this is better lol

[perfectbeast2001]

cals are too low to start with. Breakfast should be the largest meal of the day then taper down gradually each meal from then. Drop the shake in the second meal its pointless and sub for a whole food. Where are the fats??? They are ESSETIAL on a cutting diet or any diet for that matter. Add some nuts, fish, avocados, olive oil, flax oil, to bump fat up. The 4.30 meal listed always different is not good. At least establish a list of meals that would fit your macros/cals for the day.