1st Cutting Diet

[sam_sneed]

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?

[sam_sneed]

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

[FireGuy]

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

[sam_sneed]

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?

[sam_sneed]

anyone else?????

[M302_Imola]

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?

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

[Schuldiner]

^^^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.

[M302_Imola]

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.

[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

[M302_Imola]

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

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