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  1. #1
    sam_sneed's Avatar
    sam_sneed is offline Associate Member
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    Exclamation 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)
    > 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?
    Last edited by sam_sneed; 06-24-2008 at 07:00 AM. Reason: Wrong BMR

  2. #2
    sam_sneed's Avatar
    sam_sneed is offline Associate Member
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    ??????????????????????????

  3. #3
    FireGuy's Avatar
    FireGuy is offline 9/11/2001~343 Never Forget!~E-HOF~RETIRED
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    How did you arrive at a BMR of 3188 when your LBM is only 151LBS??? The BMR number looks really high to me.

  4. #4
    sam_sneed's Avatar
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    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?

  5. #5
    sam_sneed's Avatar
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    anyone else?????

  6. #6
    M302_Imola's Avatar
    M302_Imola is offline Knowledgeable Member
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    Quote Originally Posted by sam_sneed View Post
    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)
    > 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.

  7. #7
    Schuldiner is offline Banned
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    ^^^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.

  8. #8
    M302_Imola's Avatar
    M302_Imola is offline Knowledgeable Member
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    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.

  9. #9
    sam_sneed's Avatar
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    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

  10. #10
    M302_Imola's Avatar
    M302_Imola is offline Knowledgeable Member
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    Quote Originally Posted by sam_sneed View Post
    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

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