Good cutting diet??

[mr2kool4u]

plz critique

Meal 1:
250 ml of egg whites, 25 gm of whey protein , 1/2 cup oatmeal

Meal 2:
Protein shake/1/2 can of tuna (2 tbsp flax)

Meal 3:
Veggies, 3 pieces of whole wheat bread with tuna
2 bananas
25 gm of whey protein

Workout

Meal 4:
PWO Nutrition

Meal 5:
Veggies, 30 gm of whey protein, 5 ml of flax seed oil, 1/2 cup rice or oatmeal.

Meal 6:
Shake with Flax

[Rugger02]

Age
Weight
Height
BF %
Goals
Total Calories protein fats and carbs

[mr2kool4u]

Age
Weight
Height
BF %
Goals
Total Calories protein fats and carbs

17
135
5'7
i used a calculator thing nd it said 11% bf but I think thats wrong

[blake.varhaug]

stay away from steroids man your WAYYYYYY too you

[xavier_888888]

If thats you on the av you dont need a cutting diet. Hope your just here for the diet part coz your too young bro. Lots of potential growing big naturally.

[Rugger02]

Sorry bud but you gotta be 18 to be a member of this site...

["Maximus"]

I see what you're trying to do... trying to get quality muscle w/out the fat! Personally, you're coming off in caloric intake per what you wrote/described avove. Without proper macros (see sample diet snipped below), it is hard to say but I can see you're not eating enough.

You can take a look at the diet below and use/customize it for your liking and just add more Carbs/Pro & Fats to it to increase the caloric intake per day and you might accomplish what you're trying to do, if you are disciplined enough.

The diet below (on average) is based on a 2100 - 2300 caloric intake per day. If you want to bulk but make the majority of the gains quality muscle, just make sure your calories come from Protein sources.

Also check the Diet section and post your newly designed diet on the expert's thread. That sample diet might seem a bit complicated but with a bit of research around and matching comparable food choices of your liking, you can achieve 20+ pounds depending on your calorie needs.

I don't spoon feed anyone like this, but I'm making the exception with you. You're one of the few new members I've seen that is not contemplating AAS usage, instead wants to improve your eating habits; keep it that way until you can use aas in a few years!

best of luck!

By: Christopher Mohr


Day 1

Meal 1
1/2 cup oat bran
1 cup frozen blueberries
1 tbsp flaxseed
1/2 oz walnuts
1 scoop protein powder

Calories Carbs Protein Fat
399 49 g 33 g 12 g

Meal 2
1 cup plain, nonfat yogurt with vanilla extract
6 hardboiled egg whites
1 tbsp dried cranberries
1 tbsp ground flax seed
Calories Carbs Protein Fat
420 34 g 32 g 8 g

Meal 3
1 whole wheat pita
4 oz grilled chicken
1 orange
Sliced lettuce and tomato
1/2 oz almonds
Grainy mustard to taste
Calories Carbs Protein Fat
350 45 g 34 g 10 g

Meal 4 - Tuna Burger
1 can tuna in spring water, drained
1 clove garlic, chopped
1 egg, beaten
2 tbsp grainy mustard
Mix all ingredients above and grill
1/2 cup cooked quinoa
1 orange
Calories Carbs Protein Fat
395 45 g 40 g 7 g

Meal 5
3 cups spinach leaves
2 strips turkey bacon
1/2 cup black beans
1/2 cup mushrooms
1 cup chopped carrots
3 oz grilled chicken
Balsamic vinegar with Italian seasoning
Calories Carbs Protein Fat
347 38 g 31 g 9 g

Meal 6
9 egg whites
1 slice Canadian bacon
1 oz reduced fat pepper jack cheese
1 apple & 1 pear
Calories Carbs Protein Fat
374 30 g 45 g 9 g


Day 2

Meal 1
1 whole grain English muffin
1 egg yolk + 3 egg whites
1 grapefruit
Calories Carbs Protein Fat
310 49 g 21 g 16 g

Meal 2
Favorite MRP made with water
2 tsp ground flax seed
Calories Carbs Protein Fat
354 25 g 50 g 6 g

Meal 3
3 cups spinach leaves
2 strips turkey bacon
1/2 cup black beans
1/2 cup mushrooms
1 cup chopped carrots
3 oz grilled chicken
Balsamic vinegar with Italian seasoning
Calories Carbs Protein Fat
347 38 g 21 g 9 g

Meal 4
2 apples
1 tbsp natural peanut butter
1 cup nonfat milk
1 scoop protein powder
Calories Carbs Protein Fat
390 38 g 36 g 12 g

Meal 5
Chicken fajitas
1 whole wheat tortilla
4 oz grilled chicken breast with fajita seasoning
1 cup chopped, mixed bell peppers
2 tbsp guacamole
Calories Carbs Protein Fat
348 34 g 33 g 9 g

Meal 6
1 cup plain, nonfat yogurt
1 cup nonfat cottage cheese
1 cup red grapes
2 tsp flax oil
Calories Carbs Protein Fat
410 41 g 40 g 10 g


Day 3

Meal 1
9 egg whites
2 strips turkey bacon
1 cup spinach + 1 clove garlic
1 grapefruit
1 apple
Calories Carbs Protein Fat
385 42 g 40 g 6 g

Meal 2
1 cup nonfat cottage cheese
1 cup red grapes
2 tsp flax oil
Calories Carbs Protein Fat
330 24 g 27 g 14 g

Meal 3
1/2 oz walnuts
1 banana
1 cup nonfat milk + 1 scoop protein
Calories Carbs Protein Fat
375 35 g 29 g 9 g

Meal 4
1 whole wheat tortilla
1/4 cup hummus
1 handful spinach leaves
3 oz grilled chicken
1/2 cup shredded carrots
Calories Carbs Protein Fat
342 40 g 27 g 5 g

Meal 5
3 oz grilled pork chop
1 medium sweet potato
1 cup asparagus
1 cup nonfat milk
Calories Carbs Protein Fat
399 42 g 34 g 9 g

Meal 6
1 cup nonfat cottage cheese
1 cup pineapple
2 tbsp wheat germ
1/2 oz almonds
Calories Carbs Protein Fat
390 38 g 38 g 9 g


Day 4

Meal 1
1 cup cottage cheese
1 cup blueberries
1 tsp flax oil and cinnamon to taste
Blend all ingredients and refrigerate overnight (should be pudding-like consistency)
Calories Carbs Protein Fat
363 26 g 28 g 5 g

Meal 2
Post-workout shake (PWO, one idea)
2 cups nonfat chocolate milk
Calories Carbs Protein Fat
316 52 g 16 g 0 g

Meal 3
1 orange
1 apple
1/2 oz almonds
1 cup vanilla yogurt
Calories Carbs Protein Fat
326 62 g 16 g 8 g

Meal 4
1 can tuna, in spring water
1/2 cup black beans
1 tsp balsamic vinaigrette
1 banana
Calories Carbs Protein Fat
448 42 g 53 g 7 g

Meal 5 - Stuffed Pepper
1 whole red pepper or orange pepper
3 oz 96% lean red meat
1 cup cooked barley
1/2 cup sauteed mushrooms
1/2 cup spaghetti sauce
Cook red meat, add sauteed mushrooms and sauce
Remove stem from bell pepper, stuff mixture into cavity and bake at 425 for 40 minutes
Calories Carbs Protein Fat
410 55 g 25 g 10 g

Meal 6
Favorite MRP made with water
2 tsp ground flax seed
Calories Carbs Protein Fat
354 25 g 50 g 6 g


Day 5

Meal 1
1/2 cup Wheatena (measured after cooking)
1 apple
1 cup nonfat cottage cheese
1 oz walnuts
Calories Carbs Protein Fat
400 35 g 30 g 15 g

Meal 2
2 slices whole grain bread
1/2 banana
1 tbsp natural peanut butter
1 1/2 scoop protein powder
Calories Carbs Protein Fat
389 39 g 38 g 9 g

Meal 3
1 egg yolk + 6 egg whites
1 cup broccoli florets
1/2 cup mixed bell peppers
2 pears
Calories Carbs Protein Fat
382 55 g 26 g 5 g

Meal 4
3 cups spinach leaves
2 strips turkey bacon
1/2 cup black beans
1/2 cup mushrooms
1 cup chopped carrots
3 oz grilled chicken
Balsamic vinegar with Italian seasoning
Calories Carbs Protein Fat
347 38 g 31 g 9 g

Meal 5
4 oz ground turkey breast burger
1 cup carrot sticks
1/2 cup cooked quinoa
1 cup nonfat milk
Calories Carbs Protein Fat
427 54 g 37 g 7 g

Meal 6
1 cup nonfat cottage cheese
1 cup pineapple
1 tbsp ground flax seed
Calories Carbs Protein Fat
370 43 g 32 g 8 g


Day 6

Meal 1
1/2 cup plain, nonfat yogurt
1 cup nonfat cottage cheese
1 cup red grapes
1 tsp flax oil
Calories Carbs Protein Fat
350 34 g 34 g 5 g

Meal 2
8 whites
2 cups spinach & 1 clove garlic
1 cup yellow squash
1 whole grapefruit
1 apple
Calories Carbs Protein Fat
300 50 g 32 g 2 g

Meal 3
1/2 cup oat bran
1 cup frozen blueberries
1 tbsp flaxseed
1 scoop protein powder
Calories Carbs Protein Fat
350 44 g 28 g 7 g

Meal 4
3 oz canned salmon
1/2 cup cooked barley
1 tsp balsamic vinaigrette
1/2 cup nonfat cottage cheese
Calories Carbs Protein Fat
330 26 g 33 g 10 g

Meal 5
3 oz grilled pork chops
1 med baked sweet potato
1 cup steam broccoli
1 medium orange
Calories Carbs Protein Fat
379 45 g 28 g 9 g

Meal 6
Favorite MRP made with water
2 tsp ground flax seed
Calories Carbs Protein Fat
354 25 g 50 g 6 g


Day 7

Meal 1
1/2 cup rolled oats
1/2 banana
2 egg yolks + 6 egg whites
Calories Carbs Protein Fat
407 39 g 37 g 13 g

Meal 2
1/2 cup plain, nonfat yogurt
1 cup nonfat cottage cheese
1 cup red grapes
1 tsp flax oil
Calories Carbs Protein Fat
350 34 g 34 g 5 g

Meal 3
3 cups spinach leaves
2 strips turkey bacon
1/2 cup black beans
1/2 cup mushrooms
1 cup chopped carrots
3 oz grilled chicken
Balsamic vinegar with Italian seasoning
Calories Carbs Protein Fat
347 38 g 31 g 9 g

Meal 4
2 apples
1 oz walnuts
1 1/2 scoop protein powder
Calories Carbs Protein Fat
435 42 g 34 g 14 g

Meal 5
3 oz grilled salmon
1/4 cup brown rice, cooked
2 cups steamed Swiss chard

Calories Carbs Protein Fat
340 25 g 22 g 13 g

Meal 6
1 cup non fat cottage cheese
1/2 oz toasted almonds
1 cup cherry tomatoes, basil leaves, balsamic vinegar (mix all ingredients together and eat)
Calories Carbs Protein Fat
300 17 g 32 g 7 g