Help on my cutting diet

[ravanA]

Im 20 years old 5'11 with about 23% bf. Been going to the gym with an okay diet but not very strict.

Meal 1 Cal Fat Carb Pro
4 Egg Whites 66 0 1 14
2 Whole eggs 203 15 3 14
Oatmeal 120 2 21 4
Banana 125 1 32 1
Total = 514 18 57 33

Meal 2
Protein shake 240 8 3 50
Brocolli 25 0 5 3
Total = 265 8 8 53

Meal 3
6 Oz Chicken Breast 275 6 0 52
Cup Brown Rice 216 2 45 5
Total = 491 8 45 57

Meal 4
Protein Shake 240 8 3 50
Banana 125 1 32 1
Total = 365 9 35 51

Meal 5
6 Oz Chicken Breast 275 6 0 52
Brown Rice 216 2 45 5

Meal 6
Caesin Protein 220 10 3 45
No idea what to add here

in total i have 2346 Cals 296 Protein 61 Fat and 192 Carb
Im thinking i should up the cals? If so what would u recommend?

[Ernst]

More real food, much less in shake form. Of your 2350 cals, like 800 is shakes. Plus, I would go with a few more calories myself. Just think good lean food. Fish? Sweet Potato? You get the idea. That will get you off to a good start.

[novastepp]

how much do you weigh? what are you trying to do with the diet? goals?

[M302_Imola]

structure you carbs around your workout. Carbs for breakfast, pre workout, pwo, and maybe even ppwo. Use bananas pre or post workout not throughout the day.

[Scarface69]

structure you carbs around your workout. Carbs for breakfast, pre workout, pwo, and maybe even ppwo. Use bananas pre or post workout not throughout the day.

+1. carbs should be consumed around your workout. personally I'd avoid eating carbs at night/evening. remove all the protein shakes from your diet except PWO. if you like to include fruits to your diet I'd eat an apple pre workout and banana post workout.

[ravanA]

I weigh about 190 a little less. K how about this.

Meal 1 Cal Fat Carb Pro
4 Egg Whites 66 0 1 14
2 Whole eggs 203 15 3 14
Oatmeal 120 2 21 4
Banana 125 1 32 1
Total = 514 18 57 33

Meal 2
2 x canned Tuna 320 2 0 60
Cup Brown Rice 216 2 45 5
Total = 536 4 45 65

Meal 3
6 Oz Chicken Breast 275 6 0 52
Cup Brown Rice 216 2 45 5
Total = 491 8 45 57

Meal 4
Protein Shake 240 8 3 50
Banana 125 1 32 1
Total = 365 9 35 51

Meal 5
6 Oz Chicken Breast 275 6 0 52
Brown Rice 216 2 45 5
Total 491 8 45 57

Meal 6
Caesin Protein 220 10 3 45
Mix of fruits and veggies?

So that's around 2700 cals

[ravanA]

bump

[novastepp]

what are you doing with the diet? cutting, bulking, culking, recomp?

[ravanA]

well i wanna lose weight about 10lbs maybe 15lbs but thats maybe wishful thinking >< 1 hour of cardio in the morning and 1 hour in the gym.

[M302_Imola]

I weigh about 190 a little less. K how about this.

Meal 1 Cal Fat Carb Pro
4 Egg Whites 66 0 1 14
2 Whole eggs 203 15 3 14
Oatmeal 120 2 21 4
Banana 125 1 32 1
Total = 514 18 57 33

Meal 2
2 x canned Tuna 320 2 0 60
Cup Brown Rice 216 2 45 5
Total = 536 4 45 65

Meal 3
6 Oz Chicken Breast 275 6 0 52
Cup Brown Rice 216 2 45 5
Total = 491 8 45 57

Meal 4
Protein Shake 240 8 3 50
Banana 125 1 32 1
Total = 365 9 35 51

Meal 5
6 Oz Chicken Breast 275 6 0 52
Brown Rice 216 2 45 5
Total 491 8 45 57

Meal 6
Caesin Protein 220 10 3 45
Mix of fruits and veggies?

So that's around 2700 cals

When do you workout?

[ravanA]

workout 5 days a week
bis and abs
tris and chest
forearm and shoulders
back
legs

[AcePowerZ]

if u want to lose weight then strictly go high protein, high fats, low carbs on M-F. The body going 5 days without carbs turn to the fatty cells to burn for energy there for burning fat. On Weekends eat low protein, low fat, higher carbs. you can check this site out for great diet tips. http:// stronglifts.com/ anabolic -diet/

[ravanA]

that site doesnt give any info.. you have to buy the book to see what the anabolic diet is all about.
anyone else thing my diet is good enuff or need some tweaking? plz help! i wanna lose this fat!

[M302_Imola]

workout 5 days a week
bis and abs
tris and chest
forearm and shoulders
back
legs

I meant what time of the day do you workout? That will be helpful info for evaluating your diet.

[ravanA]

around 6ish sometime it may vary due to my work schedule.
inbetween meal 3 and 4 if that helps?

[Ernst]

/......

[Ernst]

Weekdays Anabolic Diet Menu. This is what I eat from Monday to Saturday:

Breakfast: 6 eggs, lemon juice
Post Workout: 1.5 scoop whey, 1tbsp fish oil
1h later: 250g ground in butter, 250g spinach with garlic, 1tbsp olive oil
Lunch: 250g ground in butter, 250g spinach with garlic, 1tbsp olive oil
Dinner: 1 tuna can with salad
Supper: 150g Emmental, 1tbsp fish oil, 100g berries, 30g flax seeds
Sometimes I eat 100g ground or half a can of tuna with the eggs. Sometimes I add spinach to the eggs. Sometimes I eat the ground round & spinach in one meal. Little variety, ingredients stay the same.


Macronutrients. Macros for the above menu.

Protein: 275g
Fats: 215g
Fiber: 26g
Carbs: 20g
Calories: 3100 kcal

Weekend Carb Loading. This is what I usually get on Sunday:

Whole Grain Bread. 500g with jam or Brie.
Oats & Raisins. 100g of both microwaved with water.
Whole Grain Pasta. 500g with tomato sauce, cheese & meat or tuna.
Fruits. Especially bananas & apples, as much as I can take.
Junk Food. Cookies & chocolate.

This is cut and pasted from the website AcePowerZ was talking about. DISCLAIMER: I DO NOT EAT THIS!!! I DO NOT RECOMMEND IT!!!

[ravanA]

yeah i agree i wont do it....
but back to my diet is it OKAY!? holy hell been like two days to get a direct answer!

[ravanA]

bump

[perfectbeast2001]

I weigh about 190 a little less. K how about this.

Meal 1 Cal Fat Carb Pro
4 Egg Whites 66 0 1 14
2 Whole eggs 203 15 3 14
Oatmeal 120 2 21 4
Banana 125 1 32 1
Total = 514 18 57 33 lose the fatty yolks here i dont like mixing with high carb meals

Meal 2
2 x canned Tuna 320 2 0 60
Cup Brown Rice 216 2 45 5
Total = 536 4 45 65 good

Meal 3
6 Oz Chicken Breast 275 6 0 52
Cup Brown Rice 216 2 45 5
Total = 491 8 45 57 good

Meal 4
Protein Shake 240 8 3 50
Banana 125 1 32 1
Total = 365 9 35 51 is this the post workout shake? needs more carbs if it is. at least another banana.

Meal 5
6 Oz Chicken Breast 275 6 0 52
Brown Rice 216 2 45 5
Total 491 8 45 57 good

Meal 6
Caesin Protein 220 10 3 45
Mix of fruits and veggies? have some nuts and veg but avoid fruit here. pro /fat is what you want

So that's around 2700 cals

not bad. the important thing is that it works for you. everyone is different. try it and see what you think in 2 weeks time

[mex83]

I thought a banana had 180 cals ? loose the 2 whole eggs in the mornin... you alrady have enough with your egg whites and I would loose the banana also.