cutting diet critique!

**bone$** · 06-01-2008, 12:24 PM

BMR-2022.2
BMR X 1.725
Total Calories-3488

7 A.M.- pro Carb Fat Cals

5 Eggs 18 2 20 268

High 5 26 1 9 118

10 A.M.- pro Carb Fat Cals

Chicken 39 0 21 186

A1 sauce 0 6 0 30

1230 P.M.- pro Carb Fat Cals

Chicken 39 0 21 186

A1 Sauce 0 6 0 30

1/2 cup Oats 13 52 6 303

2 Tb. PB 8 6 16 146

3:30 P.M.- pro Carb Fat Cals

Chicken 39 0 21 186

A1 Sauce 0 6 0 30

5 PM Pre workout Pro Carb Fat Cals

1/2 cup Oats 13 52 6 303

2 Tb. PB 8 6 16 146

630 PM PWO Pro Carb Fat Cals

1/2 cup Oats 13 52 6 303

Chicken 39 0 21 186

A1 Sauce 0 6 0 30

100% Whey 20 5 2.5 130

930 PM pro Carb Fat Cals

Chicken 39 0 21 186

A1 Sauce 0 6 0 30

11 PM Bed Pro Carb Fat Cals

2 Tb. PB 8 6 16 146

High 5 26 1 9 118

OVERALL PRO- 348
CARB- 205
FAT- 164
CALs- 3031

I am 210 now and trying to get down to 190 or 185.

If you have any advice on how i could fix this please help!

i know the a1 steak sauce shouldnt be there haha

**shutak** · 06-01-2008, 02:45 PM

im in the same boat as you mate. I was wondering, ive read loads on the subject but everywhere i read they always say not to have fat greater than 22% of your total calories. Now this seems impossible for someone like me and im guessing you, as i have such a high BMR its hard to get say 3000 kcals whilst keeping carbs below 200g/day and protein 1.2g/lb weight as needed for a cutting diet, as this only gives around 1800Kcal so how would you go about doing this? Love to see what people say about this/your diet.

**bone$** · 06-01-2008, 03:35 PM

personally i believe that everyone is different, and that everyones body reacts differently to different situations thrown in front of it. I lost 30 pounds already and this is roughly what i was eating before, except i didnt have the luxery of counting calories etc. (college campus food) I believe in the 50% pro 25% carb 25% fat (obviously i do lower) way of setting up a diet, because it is what has roughly worked for me in the past. So to you i would suggest simply trial and error basically.

**bone$** · 06-01-2008, 09:37 PM

any comments?

**tjpatrick1987** · 06-01-2008, 10:58 PM

Originally Posted by shutak

im in the same boat as you mate. I was wondering, ive read loads on the subject but everywhere i read they always say not to have fat greater than 22% of your total calories. Now this seems impossible for someone like me and im guessing you, as i have such a high BMR its hard to get say 3000 kcals whilst keeping carbs below 200g/day and protein 1.2g/lb weight as needed for a cutting diet, as this only gives around 1800Kcal so how would you go about doing this? Love to see what people say about this/your diet.

**shutak** · 06-02-2008, 01:29 AM

Originally Posted by tjpatrick1987

really?

**bone$** · 06-02-2008, 05:06 PM

tj you know nothing..ive been on this site for a while now and ive never seen a post that contributed in anyway..

**bone$** · 06-02-2008, 06:36 PM

come on guys..72 views and no comments..PLEASE help..

**tjpatrick1987** · 06-02-2008, 06:41 PM

Originally Posted by bone$

tj you know nothing..ive been on this site for a while now and ive never seen a post that contributed in anyway..

**tjpatrick1987** · 06-02-2008, 06:44 PM

Originally Posted by bone$

tj you know nothing..ive been on this site for a while now and ive never seen a post that contributed in anyway..

**bone$** · 06-02-2008, 06:55 PM

...youre definately not old enough to be on this site..

**abbot138** · 06-03-2008, 03:13 PM

Your calorie number is way off. About 650 cal higher than what you have listed. WAYYYYYYYY too much fat for a cutting diet. If you cut your fat in half to around 80g, it will be more in line with a standard cutting diet and you will be closer to what your calories should be (which is at a 500 cal deficit) around 2900-3000 cal. What is your training schedule like, make sure you are not over-stating your activity multiplier. First things first, cut down the fat. I would def take it completely out of your morning and Pre-workout meals, and then drop a little bit from each of your other meals that contain fat, 20g of fat or more (which seems to be what your doing) per meal is way to high.

**abbot138** · 06-03-2008, 03:16 PM

Originally Posted by shutak

im in the same boat as you mate. I was wondering, ive read loads on the subject but everywhere i read they always say not to have fat greater than 22% of your total calories. Now this seems impossible for someone like me and im guessing you, as i have such a high BMR its hard to get say 3000 kcals whilst keeping carbs below 200g/day and protein 1.2g/lb weight as needed for a cutting diet, as this only gives around 1800Kcal so how would you go about doing this? Love to see what people say about this/your diet.

Up your protein. For the exact reason stated (needing more calories while cutting without raising fat and/or carbs) protein can be bumbed up to 2x your body weight or so. Try that, it should help you get a closer to the 3000 cal........Personally, I dont buy into the low carb cutting method, but Im just basing my input on the traditional low carb, moderate fat, high protein style of cutting.

**bone$** · 06-03-2008, 05:24 PM

hey thanks a lot man! i dont think i over estimated, i wake up at 6 everyday and do landscaping/construction until 4..then hit the gym around 530ish..and when all is said and done with lifting and cardio etc its close to 730 when i get home..so i mean i consider myself fairly active throughout the day..i will recreated a diet in a little and repost it! please take a look! thanks guy.

**tjpatrick1987** · 06-03-2008, 08:22 PM

Originally Posted by bone$

hey thanks a lot man! i dont think i over estimated, i wake up at 6 everyday and do landscaping/construction until 4..then hit the gym around 530ish..and when all is said and done with lifting and cardio etc its close to 730 when i get home..so i mean i consider myself fairly active throughout the day..i will recreated a diet in a little and repost it! please take a look! thanks guy.

**FallenWyvern** · 06-03-2008, 10:22 PM

I think 3000 is too much calories. However give your current diet a shot and if it you don't lose 2lbs a week then you need to adjust calories down.

I don't think any more than 315 grams protein would do you any good.

If you like the roundness of 50-25-25 then it should be more like 315 157 65 2500cals ish.

**abbot138** · 06-04-2008, 07:09 AM

Originally Posted by bone$

hey thanks a lot man! i dont think i over estimated, i wake up at 6 everyday and do landscaping/construction until 4..then hit the gym around 530ish..and when all is said and done with lifting and cardio etc its close to 730 when i get home..so i mean i consider myself fairly active throughout the day..i will recreated a diet in a little and repost it! please take a look! thanks guy.

Cool, just making sure, i know some people get caught up there, just make sure when your calculating calories its 4cal/g for pro and carb and 9cal/g for fat, seems like you may have made your mistake there.