I think i have the cutting diet down. What do you guys thin?

[kid dynamite]

I did my research here on the forum and saw the video by Milos Sarcev. Intersted stuff. Learned alot.

I figuered out that I wasnt eating enough

I am 5'10 about 220 at around I assume 20 % body fat.

8a.m. 4 egg whites, one whole egg, 1 scoop of whey, and half cup of oatmeal. this gives me about 50 grams of protein.

10a.m. 2 scoops of whey protein. 46 grams of protein. flaxseed oil

12p.m. 8 ounces of chicken breast, 1/2 cup brown rice, veggies

3p.m. 2 scoops of whey.. 46 grams of protein..

6p.m. 8 ounces of steak, chicken, of fish.. 1/2 cup brown rice, and veggies.

9p.m. 2 scoops of whey. 46 grams of protein. flaxseed oil

tyring to get 300 grams of protein and about 100 carbs.

Please give me your opinions.

thanks

[novastepp]

personally that is much more whey than i would recommend. i would substitute a couple of those whey shakes for whole protein like chicken or steak.

and without stats and goals, macros and a daily breakdown, its hard to say if thats right.

[kid dynamite]

personally that is much more whey than i would recommend. i would substitute a couple of those whey shakes for whole protein like chicken or steak.

and without stats and goals, macros and a daily breakdown, its hard to say if thats right.

Thanks for the reply.

Let me get more specific. I am 5'10 about 220 at I assume about 20% body fat.

My goal is to loss body fat without losing muscle. Getting really lean in other words.

8am 50 grams of protein. 31 grams of carbs. 400 cals

10am 46 grams of protein, 8 grams of carbs 260 cals

12 pm 45 to 50 grams of protein. about 25 carbs 360 cals

3pm 46 grams of protein, 8 carbs 260 cals

6pm 45- 50 grams of protein, about 25 carbs 360 cals

9pm 46 grams of protein, 8 carbs. 260 cals

Comes about to a little less than 300 grams of protein and about 100 grams of carbs. Calories from 1900 to 2000.

Fats will come from chicke, lean meats, fish, and flaxseed oil.

Intense lifting 3 times a week and plan to cardio 5 days a week.

Is there anything I am leaving out?

[novastepp]

well you are leaving out nearly everything needed to help you.

but if you are eating clean, i would say you are ok in the numbers area. maybe up the cals a little right now so u don't start out too low. you can always alter your numbers by lowering them if fat loss doesn't occur at a rate you see sufficient.

[kid dynamite]

Novastepp, excuse my ignorance on this matter as I am pretty new to learning about the macros and all.

When you say I am leaving out nearly everything needed to help me I guess I dont see. Not that you are not right, I just dont see it as I dont know.

I really would like a push in the right direction. I did mention the types of food, the amount of proteins and carbs, and how the portions are broken down.

Can you let me know what info I am missing?

[kid dynamite]

bump

[novastepp]

what kind of foods are those macros coming from. so literally, what you're eating.

your age?

daily totals of macros and caloric amounts?

[kid dynamite]

Below are the macros of each meal while underneath in parentatheis are the foods. Thanks for the help.

I am 31, 5'10 220 with about 20% body fat...My goal is to loss body fat without losing muscle. Getting really lean in other words.

8am 50 grams of protein. 31 grams of carbs. 400 cals
(4 egg whites, 1 whole egg, half cup of oat meal, scoop of whey.

10am 46 grams of protein, 8 grams of carbs 260 cals
(2 scoops of whey)

12 pm 45 to 50 grams of protein. about 25 carbs 360 cals
(8 oz. of chicken breast and brown rice with veggies)

3pm 46 grams of protein, 8 carbs 260 cals
(2 scoops of whey)

6pm 45- 50 grams of protein, about 25 carbs 360 cals
(8oz. Steak, or fish with brown rice and veggies)

9pm 46 grams of protein, 8 carbs. 260 cals
(2 scoops of whey)

Comes about to a little less than 300 grams of protein and about 100 grams of carbs. Calories around 2000.

Fats will come from chicke, lean meats, fish, and flaxseed oil.

Intense lifting 3 times a week and plan to cardio 5 days a week.

[novastepp]

you need to up your cals a bit. shoot for about 2500. so those meals where you are using just whey, make them a whole protein source (chicken, beef....) and throw in some fibrous green veggies(broccoli) and another carb or fat source.

that will help bring your cals up and help you steer away from muscle loss early. no need to undercut yourself at first. then after a few weeks you can cut out some of those added carb or fat sources (i would leave the broccoli in there though). lowering the cals slowly in accordance with fat loss is the plan.

[kid dynamite]

thanks for the help!

Would red potatoes be a good source on carbs to throw in?

[AdamGH]

thanks for the help!

Would red potatoes be a good source on carbs to throw in?

yes, or sweet potatoes

[novastepp]

yes, or sweet potatoes

those are the two i stick to as well.

[felixno9]

I have fallen offf the waggon on y diet myself and am reading posts trying ot get motivated again. But I still know a good diet.
Yours is pretty good as far as breakfest and your late meals. Chicken rice and vegi, i like it. But i agree with the guy above. You need ot change those meals where you just hvae protien shakes. I usually only have a protien shake once a day after my workouts. The rest you want to try and eat real food. I know it is hard but it is better. I would mix some protien with my oats in the morning but just to get my count up when i was bulking.
Also you have no counts on your fats or your EFAs (essential fatty acids) try tthrowing in some nutz, peanuts, cashueus, almonds. Throw them into to of yor meals I see you use flex oil but not sure on hte count there
btw can you post that link to the video you mentiond i owuld like ot check it out Good luck

[kid dynamite]

Thanks all the advice guys.. I know the protein shake thing isnt really the best way to go. I will have to make the effort.

felixn09 Just go to the sticky in the diet section that says "So you want to learn how to diet". There is a link to a video that Milos Sarcev made that teaches you how to put together a diet program. Very interesting stuff. Let me know if you cant find it.

How much flaxseed shoule I take?

[novastepp]

go for fish oil, kid. and just look up fish oil's macros, and fit it in.