1st Cutting Diet

stats 5'6 180lbs bf 16-17(will post a pic soon) bmr 1889 (x 1.725) caloric needs 3259

Cutting Diet

Cardio AM Empty Stomach

Meal 1
>80g Oats (295 / 8 / 51 / 5)
>3 Egg Whites (44 / 11 / 0 / 0)
>Whey Protein (93 / 20 / 1 / 1)
>Totals (426 / 42 / 51 / 6)

Meal 2
> Tuna (168 / 40 / 0 / 0.5 )
>2 Tbsp Walnut/ Olive Oil (250/ 0 / 0 / 28 )
>Veggies
> Total (418 / 40 / 0 / 28)

Meal 3
>150g Chicken (232 / 48 / 0 / 3)
>Oats 50g ( 195 / 8 / 33 / 3.5)
>Veggies
>Total (427 / 56 / 33 / 6.5)

PWO
>Protein Drinks (90 / 20 / 1 / 1 )
>3 Egg Whites (44 / 11 / 0 / 0)
>50g Oats ( 195 / 8 / 33 / 3.5)
>½ Tbsp Olive Oil (62.5 / 0 / 0 / 7)
> Total ( 391 / 39 / 34 / 11.5 )

Meal 4
> 150g Chicken (232 / 48 / 0 / 3)
> Rice 50g ( 165 / 3 / 36 / 1)
>Total (369 / 51 / 36 / 4)

Meal 5
>150g Chicken (232 / 48 / 0 / 3)
>Veggies
> Total (232 / 48 / 0 / 3)

Meal 6
>Tuna (168 / 40 / 0 / 0.5 ) 2068
>2 Tbsp Light Mayo ( 72 / 0 / 2 / 6 )
>Veggies
> Total (240 / 40 / 2 / 6.5)

>Daily Totals (2503 / 316 / 154 / 65)

any advice?

??????????????????????????

How did you arrive at a BMR of 3188 when your LBM is only 151LBS??? The BMR number looks really high to me.

i dont know my exact bodyfat im not far off seeing my abs i need to get that measured. i have been using this diet for only this week i can see already a difference.

what do you think of the food choices / macros since the bmr is questionable?

anyone else?????

Quote:

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Originally Posted by sam_sneed

stats 5'6 180lbs bf 16-17 (educated guess ha!) bmr 3188

Cutting Diet

Cardio AM Empty Stomach

Meal 1
>80g Oats (295 / 8 / 51 / 5)
>3 Egg Whites (44 / 11 / 0 / 0)
>Whey Protein (93 / 20 / 1 / 1)
>Totals (426 / 42 / 51 / 6)
good
Meal 2
> Tuna (168 / 40 / 0 / 0.5 )
>2 Tbsp Walnut/ Olive Oil (250/ 0 / 0 / 28 )
>Veggies
> Total (418 / 40 / 0 / 28)
To much fat, drop it to 10-15g
Meal 3
>150g Chicken (232 / 48 / 0 / 3)
>Oats 50g ( 195 / 8 / 33 / 3.5)
>Veggies
>Total (427 / 56 / 33 / 6.5)
Nice pre workout meal
PWO
>Protein Drinks (90 / 20 / 1 / 1 )
>3 Egg Whites (44 / 11 / 0 / 0)
>50g Oats ( 195 / 8 / 33 / 3.5)
>½ Tbsp Olive Oil (62.5 / 0 / 0 / 7)
> Total ( 391 / 39 / 34 / 11.5 )
Eliminate the fat for PWO
Meal 4
> 150g Chicken (232 / 48 / 0 / 3)
> Rice 50g ( 165 / 3 / 36 / 1)
>Total (369 / 51 / 36 / 4)
Good, make sure it is brown rice
Meal 5
>150g Chicken (232 / 48 / 0 / 3)
>Veggies
> Total (232 / 48 / 0 / 3)
Good
Meal 6
>Tuna (168 / 40 / 0 / 0.5 ) 2068
>2 Tbsp Light Mayo ( 72 / 0 / 2 / 6 )
>Veggies
> Total (240 / 40 / 2 / 6.5)
Good
>Daily Totals (2503 / 316 / 154 / 65)

any advice?

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Comments in bold. Diet looks good except for a few things (noted above). You should incoporate fish oil into the equation.

^^^good advice.

I'd personally keep carbs only when they are used instead of stored, while cutting.
I mean breakfast, pre and post-workout. But some go even better keeping them in every meal at low amounts each.

I agree with keeping carbs limited to breakfast, pre workout, and pwo while cutting, but I also like having around 25-30g of carbs ppwo.

ok thanks guys some good advice.

changed a few things
>dropped 2 tbsp in meal 3 to just 1 tbsp so 14g fat not 28
>changed carbs throughout the day. breakfast oats - pre and pwo potatoes.
>removed ppwo carbs dont think i need them
>instead of mayo last meal 1 tbps of olive oil.

will look into fish oils m302 thanks bro

Quote:

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Originally Posted by sam_sneed

ok thanks guys some good advice.

changed a few things
>dropped 2 tbsp in meal 3 to just 1 tbsp so 14g fat not 28
>changed carbs throughout the day. breakfast oats - pre and pwo potatoes.
>removed ppwo carbs dont think i need them
>instead of mayo last meal 1 tbps of olive oil.

will look into fish oils m302 thanks bro

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Good stuff bro! If you start to lose to much weight incorporate carbs into your ppwo meal. Good luck