Critique Cutting Diet

[Consistency]

I am 22 years old. 6ft 3in. 223lbs. 13 BF%. I've never seriously done a cutting diet, the main thing ive always paid attention to is to make sure I get enough protein and never worried about the Carbs and fat intake. Also I am currently on 700mg of prop a week

This is the diet I have come up with by researching around the site. Please let me know what you would change.

**Edited**

9:00 Am
1 packet tuna
1 cups oatmeal P-30g C-55g F-7g

12:00 Pm
3 chicken fillets
2 Tbsn Flax oil
1 scoop whey P-54g C-3g F-31g

3:00 Pm
4 chicken fillets
1 1/2 cups veggies P-41g C-6g F-2g

5:30 Pm
PWO shake P-60g C-100g F-3g

7:00 Pm
4 chicken fillet
1 1/2 Cup veggies
1 cup oatmeal P-51g C-50g F-8g

10:00 Pm
2 scoops whey
2 Tbsn Flax oil P-50g C-6g F-30g


TOTAL- Protein 286g Carbs 217g Fats 81g

Total Calories 2,741 Pro/42% Carb/32% Fat/27%

What do you think, I know it looks boring but as long as Im seeing results I'll eat the same sh-it everyday... I'm sure ive missed something

[juicedOUTbrain]

Looks pretty damn good to me...The only thing I would change is to move that PWO meal a little closer to the workout and add some more carbs into that meal. Other than that, everything looks straight...good luck bro.

[Braunstein]

• 9:00 Am
  1 packet tuna
  1 cups oatmeal P-30g C-55g F-7g
  
  12:00 Pm
  3 chicken fillets
  2 Tbsn Flax oil
  2 scoops whey P-78g C-6g F-32g
• To much protein, drop the whey. No more than 50g protein in one sitting.
  
  
  3:00 Pm
  3 chicken fillets
  1 1/2 cups veggies P-21g C-6g F-2g
• More protein. Try 6 fillets.
  
  
  5:30 Pm
  PWO shake P-60g C-100g F-3g
  
  8:00 Pm
  3 chicken fillet
  1 1/2 Cup veggies
  1/2 oatmean P-36g C-33g F-5g
• Eat this meal 60-90 minutes after your PWO shake. Also make it a whole cup of oats, and 6 fillets.
  
  11:00 Pm
  2 scoops whey
  2 Tbsn Flax oil P-50g C-6g F-30g
• Replace with whole foods. I’d go with Salmon, or tuna. Add green veggies.
  
  
  TOTAL- Protein 285g Carbs 206g Fats 81g
  
  Total Calories 2,693 Pro/42% Carb/31% Fat/27%
• Are you sure about these figures?
  
  

You should start a thread log with pictures. Good luck.

[Consistency]

You should start a thread log with pictures. Good luck.

thanks for the response. I'm gonna go ahead and do everything you said, I just started the diet today, so I got plenty of time to change it up. Good advice

And yeah I was 20g off on the protein, so I re-calculated everything

[Consistency]

anything else?

[Prada]

The protein Id keep over 300g, your variable will be Carbs. That is what you will have to watch and cut as neccessary. Looks better, try to include some Complex carbs preworkout. Totally change your 10pm meal for food, with slower digesting protein and some fat. Worst case at least change the whey for casein/

[Consistency]

After 6 days of this diet, my BF went from 14.6% to 12.8%, thats almost 5lbs of fat. Very motivating so Im gonna stick with it and hope to get around 8%

[Consistency]

Hey guys, I only did this diet for about 15 days and saw great results, lost about 3.2% BF thats about 7lbs of fat.

Anyways I plan on doing it again as my BF is at 15.2%. So I'm starting again today. Do you see any changes I should make? Or any comments?

Thanks

[inheritmylife]

Hey guys, I only did this diet for about 15 days and saw great results, lost about 3.2% BF thats about 7lbs of fat.

Anyways I plan on doing it again as my BF is at 15.2%. So I'm starting again today. Do you see any changes I should make? Or any comments?

Thanks

I think most of that 7 lbs was water and muscle glycogen.

It takes about 4 weeks to drop 7 lbs of fat.

[AandF6969]

Ill put in some input tomorrow, gotta work on an assignment more tonight.

You might want to switch out some of your dextrose w/ maltodextrin in your shake bro.

Also, I don't know about you but I can only eat eggs or whey as protein for breakfast... I'd puke all over the place if I ate tuna lol. Don't know why but I have a weak stomach right when I wake up.

[Jenseno9]

Yup that diet looks good to me. So good that it almost gets me to want to start dieting again. But Like what Abercrombie was trying to say post more specific contents of the nutrients in your pwo shake.

While dieting I've always thought and could definetly feel that my post workout shake was the most important meal of my day. The rush of sugar pwo is good. And ur ppwo meal with carbs looks good too. U can eat regular potatos and white rice here still too.

One suggestion I have is to lower your pwo shake carbs to about 85g.


You weigh 223lbs right now at 13%. Thats 29lbs of bf. Find a calorie chart and enter in your weight and use a formula that asks you how many calories you burn in day or what your physical activity level is.

Now enter how much you would like to weigh. This is how many calories you should be consuming and or burning off through working out in a day. Pretty simple huh!?

Ya right. Its so hard for me. Good luck

[Consistency]

my PWO shake is 100 grams of dextrose and 50 grams of protein with 3 grams of fat. And ill look into adding the maldextrin to my shake.

And I always thought that a 2:1 carb/pro ratio is a good ratio for PWO

I understand what you mean about the math formulas to find an ideal weight. Its not that hard for me... atleast compared to my physics and biomechanics class im takin right now haha

[Clayguy]

I would take the fat out of the PWO shake.

[Consistency]

the fat is the fat from the whey protein, besides its ony 3grams of the 153 grams so its only .02 percent of the shake... not gonna make or break my diet