Cutting Diet/Change Of Intake

[Kennedy]

Well guys since I broke my foot I let my diet as well as my strength fly out the window while on crutches for 12 weeks . I put on about 15lbs and it really needs to come off I feel disgusting. Anyway I consistantly was in the gym for the past 3 weeks now and my strength is up to about
80%, its coming back slowly but surely. I wanted to see how this diet looked for a rough guideline of a daily intake.

I feel maybe I should include less carbs since I know I am very carb sensitive however I do not want to feel lethargic throughout the day.
I also think that the dairy should be taken out of my shake in the last meal before bed(however it tastes so damn good with milk)

Anyway here it is.

Stats:
5'6"
185lbs
Training: 1 1/2 years.
BMR:2200kcals
TDEE(Maintenance): 3,025




Meal 1:

4 servings Egg Whites
24g Protein/ .3g Carbs/ 3.7g Fat

1 Cup of Oats
10g Protein/ 54g Carbs/ 4.5g Fat


Meal Totals:
34g Protein/54.3 Carbs/ 12.7g Fat


Meal 2:

1 tbsp flax seed oil (Lunch)
0g Protein/0g Carbs/14g Fat

8oz Chicken Breast
50g Protein/ 16g Carbs/4.5g Fat


Meal Totals:
50g Protein/16g Carbs/ 18.5g Fat


Meal 3: (Pre Workout)

1 Can Of Travel Tuna (Awesome by the way)
21g Protein/0g Carbs/1g Fat

1.5 Cups of Romaine Lettuce

Meal Totals:
21g Protein/0g Carbs/1g Fat


Work Out


Meal 4: (PWO)

38g Whey Protein
21g Protein/ 16g Carbs/4.5g Fat

Dextrose 3 servings
50g Carbs


Meal Totals:
21g Protein/66g Carbs/4.5g Fat

Meal 5: (Dinner)

8oz Chicken Breast
50g Protein/ 16g Carbs/4.5g Fat

1/4 cup Brown Rice (uncooked)
4g Protein/35g Carbs/1g Fat

Meal Totals:
54g Protein/61g Carbs/5.5g Fat


Meal6: (Between snack)

1 Can Of Travel Tuna (Awesome by the way)
21g Protein/0g Carbs/1g Fat

Romaine Lettuce

Meal Totals
21g Protein/0g Carbs/1g Fat

Meal 7 (before bed)

38g Whey Protein
21g Protein/ 16g Carbs/4.5g Fat

1.5 Cup 1% Low Fat Milk (mixed with Protein Shake)
12g Protein/18g Carbs/4g Fat

Meal Totals:
33g Protein/34g Carbs/8.5g Fat




Day Total
Protein: 234g Protein x's 4 = 936kcals
Carbs 231g Carbs (HIGH???) x's 4= 924 kcals
Fat: 51.7g Carbs x's 4 = 206kcals

Total Kcals = 2,066



Supporting Supplements

L-Arginine 7g Pre workout
L-Glutamine 5g Pre Cardio(am) 5g Pre workout(pm)
BCAA's Pre cardio post lunch pre workout.
Animal Pak Multi Vitamins

Cardio will be 4x's/week at 45minutes at 65% max heart rate.


Anyway please critique away and I welcome everyones input negative and positive.

Thanks guys!

[Johny-too-small]

Calories are too low and you will lose lbm. Id ramp down your cals slow and steady over a few weeks. Fat does not come off overnight, so be patient. Dont drop below 2500, imo. You diet looks clean but you really should drop the carbs and up your protein and fats. It takes fat to burn it. Aim for a 50%/15%/35% ratio (pro/carb/fat). You'll like it and the progress will remain after your done cutting. Last, drop the shake before bed. You need a slow digesting protein that will keep your matabolism burning through the night (this is also when your body repairs muscle). So, stick to protein source like eggs whites or a nice lean steak. You can lose about 1% b.f. each week safely (w/o losing mass) this way. I eat a 10% sirloin steak b4 bed all the time. Good luck.

[Kennedy]

Calories are too low and you will lose lbm. Id ramp down your cals slow and steady over a few weeks. Fat does not come off overnight, so be patient. Dont drop below 2500, imo. You diet looks clean but you really should drop the carbs and up your protein and fats. It takes fat to burn it. Aim for a 50%/15%/35% ratio (pro/carb/fat). You'll like it and the progress will remain after your done cutting. Last, drop the shake before bed. You need a slow digesting protein that will keep your matabolism burning through the night (this is also when your body repairs muscle). So, stick to protein source like eggs whites or a nice lean steak. You can lose about 1% b.f. each week safely (w/o losing mass) this way. I eat a 10% sirloin steak b4 bed all the time. Good luck.

Thanks for the quick reply usually no one responds

I'd have to agree with you on just about everything you said, I figured the carbs were to high and the nightime shake should go. As for upping my calories should be pretty easy to do by throwing in some more lean protein sources like you said. I'll do some revisions and post back up

Thanks Johny-too-small

[Kennedy]

Bump for some more feedback.