cutting diet!

[ATL]

Alright, so i have created this diet for myself that i know its not perfect yet, but is close. I am 228 pounds at 5 foot 9 with a BF% of 14-15% and am 20 years old. a moderately active person of my size would need approximately 3300 calories to maintain that weight, though i work demolition so im not 100% sure what my active level is (not a easy job). I am trying to cut my BF%, just trying to look in shape. Eventually ill cycle clen, and then later on ill run a dbol, test, and winny cycle. But to stick to the point i have for now, this is my 8 meal diet. if anyone can help me add some things, cause i think my calorie intake is still unfortunately low, all suggestion appreciated.

Meal 1: 6 AM
1 ***** 3 whole egg, 3/4 cup of egg whites, 3/4 cup of dry oatmeal, half scoop whey
47.5 Gs of Protein, 42 Gs Carbs, 10 Gs of Fat, 445 Cals

Meal 2: 8:00 AM
1 scoop whey, 3/4 cup of oatmeal.
31.5 Gs Protein/40.5 Gs carbs/5.5 Gs Fat/345 Cals


Meal 3: 10:00 AM
One can tuna, 15 ml of mayo, 1-1/2 cups of baby spinach with balsamic vinegar
32 Gs Portein/13 Gs Carbs/ 3 Gs Fat/ 205 Cals

Meal 4: 12:15 PM
6 oz chicken breast, 1-1/2 cups of baby spinach with balsamic vinegar
40 Gs Protein, 9 Gs Carbs 2 Gs Fat 245 Cals

Meal 5: 2:15 PM
1 scoop whey, 3/4 cup of oatmeal.
31.5 Gs Protein/40.5 Gs carbs/5.5 Gs Fat/345 Cals

Workout (4:00 PM)

PWO (5:30) PM
1 scoop whey, 3/4 cup of oatmeal.
31.5 Gs Protein/40.5 Gs carbs/5.5 Gs Fat/345 Cals

Meal 7 7:00 PM
6 oz chicken breast, 1-1/2 cups of baby spinach with balsamic vinegar
40 Gs Protein, 9 Gs Carbs 2 Gs Fat 245 Cals

Meal 8: 10:00 PM
one scoop Casein, one tbs Flaxseed Oil
24 Gs Protein, 3 Carbs, 15 Gs Fat, 250 Cals

The total stats are...

278 Gs Protein/197.5 Gs Carbs/48.5 Gs Fat/2425 Cals.

[ATL]

alright so i have made a change to up the carbs and have created a whole new seperate diet. I checked out the Harris Benedict Formula and for a person of my weight, BF%, and activity level (labor job+lifting) i will need 4200 calories to maintain my build. Though obviously maintaining is not the goal, losing is. So what i did was take the previous plan, added a cup of oatmeal, and that is now my weekend plan, where i am far less active than i am during the week. so the weekend plan is as follows:

Meal 1: 6 AM
1 ***** 3 whole egg, 3/4 cup of egg whites, 3/4 cup of dry oatmeal, half scoop whey
47.5 Gs of Protein, 42 Gs Carbs, 10 Gs of Fat, 445 Cals

Meal 2: 8:00 AM
1 scoop whey, 3/4 cup of oatmeal.
31.5 Gs Protein/40.5 Gs carbs/5.5 Gs Fat/345 Cals


Meal 3: 10:00 AM
One can tuna, 15 ml of mayo, 1-1/2 cups of baby spinach with balsamic vinegar 1 cup oatmeal
42 Gs Portein/67 Gs Carbs/ 9 Gs Fat/ 505 Cals

WORKOUT 11:00 AM

PWO 12:30
1 scoop whey, 3/4 cup of oatmeal.
31.5 Gs Protein/40.5 Gs carbs/5.5 Gs Fat/345 Cals

Meal 5: 2:00 PM
6 oz chicken breast, 1-1/2 cups of baby spinach with balsamic vinegar
40 Gs Protein, 9 Gs Carbs 2 Gs Fat 245 Cals

Meal 6: 5:00 PM
1 scoop whey, 3/4 cup of oatmeal.
31.5 Gs Protein/40.5 Gs carbs/5.5 Gs Fat/345 Cals

Meal 7 7:30 PM
6 oz chicken breast, 1-1/2 cups of baby spinach with balsamic vinegar
40 Gs Protein, 9 Gs Carbs 2 Gs Fat 245 Cals

Meal 8: 10:00 PM
one scoop Casein, one tbs Flaxseed Oil
24 Gs Protein, 3 Carbs, 15 Gs Fat, 250 Cals

which now comes to
288 Gs Protein/251.5 Gs Carbs/54.5 Gs Fat/2725 Cals.

And the weekday plan is as follows...

Meal 1: 6 AM
1 ***** 3 whole egg, 3/4 cup of egg whites, 1 cup of dry oatmeal, half scoop whey
50 Gs of Protein, 55 Gs Carbs, 11.5 Gs of Fat, 520 Cals

Meal 2: 8:00 AM
1 scoop whey, 1 cup of oatmeal.
34 Gs Protein/57 Gs carbs/7 Gs Fat/420 Cals


Meal 3: 10:00 AM
One can tuna, 15 ml of mayo, 1-1/2 cups of baby spinach with balsamic vinegar 1 cup oatmeal
42 Gs Portein/67 Gs Carbs/ 9 Gs Fat/ 505 Cals

Meal 4: 12:00 PM
6 oz chicken breast, 1-1/2 cups of baby spinach with balsamic vinegar, 1 cup of oatmeal
50 Gs Protein, 63 Gs Carbs 8 Gs Fat 545 Cals

Meal 5 2:00
1 scoop whey, 1 cup of oatmeal.
34 Gs Protein/57 Gs carbs/7 Gs Fat/420 Cals

WORKOUT 4:00 PM

PWO 5:30 PM
1 scoop whey, 1 cup of oatmeal.
34 Gs Protein/57 Gs carbs/7 Gs Fat/420 Cals

Meal 7 7:30 PM
6 oz chicken breast, 1-1/2 cups of baby spinach with balsamic vinegar
40 Gs Protein, 9 Gs Carbs 2 Gs Fat 245 Cals

Meal 8: 10:00 PM
one scoop Casein, one tbs Flaxseed Oil
24 Gs Protein, 3 Carbs, 15 Gs Fat, 250 Cals

which now comes to
308 Gs Pro, 368 Gs Carbs, 66.5 Gs Fat, 3330 Cals

alright so both are up, now i just need advice from you guys on what to add or subtract

[ATL]

alright one more thing... the harris benedict has me at a 4200 to maintain, whereas the mifflin-st jeor, has me at 3800 cals to maintain which sounds alot better...

[ATL]

bump

[fit4ever180]

alright so to start off, hello everyone, and thanks to a nyone giving me advice. I am 5 foot 9, 228 pounds, with a BF% of 15%. My main goal is to cut down my BF% and make myself look in better shape. I work a labor job (demolition) and workout 4 times a week. The mifflin-st jeor formula, which is more accurate than the harris benedict formula has my BMR at 3900. I plan on running clen on this in the future, and after that, running a dbol, test E, winny cycle using the same outlook as the diet i will be showing you... I am looking to you guys for advice on the diet, which i think is pretty solid, but need to hear it from you guys or girls first. The first diet is my weekend diet, where i am far less active than the weekdays, and the second is my weekday diet

Meal 1: 6 AM
1 ***** 3 whole egg, 3/4 cup of egg whites, 3/4 cup of dry oatmeal, half scoop whey
47.5 Gs of Protein, 42 Gs Carbs, 10 Gs of Fat, 445 Cals

Meal 2: 8:00 AM
1 scoop whey, 3/4 cup of oatmeal. whole food protein source
31.5 Gs Protein/40.5 Gs carbs/5.5 Gs Fat/345 Cals


Meal 3: 10:00 AM
One can tuna, 15 ml of mayo, 1-1/2 cups of baby spinach with balsamic vinegar 1 cup oatmeal
42 Gs Portein/67 Gs Carbs/ 9 Gs Fat/ 505 Cals

WORKOUT 11:00 AM

PWO 12:30
1 scoop whey, 3/4 cup of oatmeal.add another scoop of whey or soy
31.5 Gs Protein/40.5 Gs carbs/5.5 Gs Fat/345 Cals

Meal 5: 2:00 PM
6 oz chicken breast, 1-1/2 cups of baby spinach with balsamic vinegar
40 Gs Protein, 9 Gs Carbs 2 Gs Fat 245 Cals

Meal 6: 5:00 PM
1 scoop whey, 3/4 cup of oatmeal.whoe food protein substitute
31.5 Gs Protein/40.5 Gs carbs/5.5 Gs Fat/345 Cals

Meal 7 7:30 PM
6 oz chicken breast, 1-1/2 cups of baby spinach with balsamic vinegar
40 Gs Protein, 9 Gs Carbs 2 Gs Fat 245 Cals

Meal 8: 10:00 PM
one scoop Casein, one tbs Flaxseed Oil
24 Gs Protein, 3 Carbs, 15 Gs Fat, 250 Cals

which now comes to
288 Gs Protein/251.5 Gs Carbs/54.5 Gs Fat/2725 Cals.

And the weekday plan is as follows...

Meal 1: 6 AM
1 ***** 3 whole egg, 3/4 cup of egg whites, 1 cup of dry oatmeal, half scoop whey lose the whey, have more egg whites
50 Gs of Protein, 55 Gs Carbs, 11.5 Gs of Fat, 520 Cals

Meal 2: 8:00 AM
1 scoop whey, 1 cup of oatmeal. substitute another protein source for whey
34 Gs Protein/57 Gs carbs/7 Gs Fat/420 Cals


Meal 3: 10:00 AM
One can tuna, 15 ml of mayo, 1-1/2 cups of baby spinach with balsamic vinegar 1 cup oatmeal
42 Gs Portein/67 Gs Carbs/ 9 Gs Fat/ 505 Cals

Meal 4: 12:00 PM
6 oz chicken breast, 1-1/2 cups of baby spinach with balsamic vinegar, 1 cup of oatmeal
50 Gs Protein, 63 Gs Carbs 8 Gs Fat 545 Cals

Meal 5 2:00
1 scoop whey, 1 cup of oatmeal.same as above
34 Gs Protein/57 Gs carbs/7 Gs Fat/420 Cals

WORKOUT 4:00 PM

PWO 5:30 PM
1 scoop whey, 1 cup of oatmeal. add another scoop of whey or soy
34 Gs Protein/57 Gs carbs/7 Gs Fat/420 Cals

Meal 7 7:30 PM
6 oz chicken breast, 1-1/2 cups of baby spinach with balsamic vinegar
40 Gs Protein, 9 Gs Carbs 2 Gs Fat 245 Cals

Meal 8: 10:00 PM
one scoop Casein, one tbs Flaxseed Oil
24 Gs Protein, 3 Carbs, 15 Gs Fat, 250 Cals

which now comes to
308 Gs Pro, 368 Gs Carbs, 66.5 Gs Fat, 3330 Cals

and last but not least my future cycle...

Week 1-4 Dbol .25 mg a day
Week 1-14 Test E 500 mg a week with a 1000 mg front load through two shots during week one
week 11-14 winstrol 50 mg a day

I will run .25 mg of letro everyday
and my PCT will be:

week 16-18 40 mg everyday of nolvadex
week 19-21 20 mg everyday of nolvadex

Comments in bold....

imo, you should only have whey powder immediately after your workout and casein before bed, although I would still recommend cottage cheese instead of casein powder (I mix casein w/ the cottage cheese).

Also, your BMR is 3800 at the lowest! You should be eating alot more than you've got listed here. 3800 is what you would need to maintain your current status... Add in a 30 minute cardio session each day to burn off that excess fat... I know it sucks! If you restrict calories as much as you're proposing, you're going to lose muscle and start feeling like sh!t... At the very most, I would only go 200 calories below my BMR. I use the Harris-Benedict Formula too. A good ratio of macros that works well for me when cutting is 45/35/20 (protein,carbs,fat)... Try this ratio for each meal, not just your overall daily totals.

This is just my opinion, but to put it in perspective, I weighed in at my heaviest at 274lbs (42.7% BF) and that's me in my avatar at 176 lbs. from this past november... That was without clen or any metabolic enhancer too, so if you're going to run clen, you definately should be eating more... Don't try to lose it all at once. Pace yourself or you'll sacrifice your hard earned muscle...

[ATL]

alright i like your suggestions, what ill do is add the oats and eggs together in the first meal, how many grams of fat should i have a day? that will give me a better understanding on what to add to my diet to gain a few hundred more calories.

[ATL]

also i see ur ratio for cuttings is 45/35/20, is me having upwards of 63 Gs of carbs too much? i loaded on carbs on all my meals leading up to PWO, as i assumed 5:30 should be the cutoff for carbs. is this incorrect? also forgot to say thanks for the informative reply

[fit4ever180]

alright i like your suggestions, what ill do is add the oats and eggs together in the first meal, how many grams of fat should i have a day? that will give me a better understanding on what to add to my diet to gain a few hundred more calories.

One gram of fat has 9 calories, so you get around 85g of fat per day. Protein and carbs each have 4 calories per gram. Good choices for fat would include: egg yolk (no more than 4 per day due to saturated fat), fish oil, virgin olive oil, avocado, nuts, salmon, salad dressing, etc.

also i see ur ratio for cuttings is 45/35/20, is me having upwards of 63 Gs of carbs too much? i loaded on carbs on all my meals leading up to PWO, as i assumed 5:30 should be the cutoff for carbs. is this incorrect? also forgot to say thanks for the informative reply

It's okay to have that many carbs earlier in the day like that, especially slow digesting carbs (oats, yams, sweet potato, green veggies, brown rice, whole wheat pasta, 1-2 pieces of fruit per day (i prefer grapefruit or apples)). Your last meal before bed is the only time I would reduce carbs if it feels necessary. I take in about 35 carbs my last meal while cutting and have it come from ff cottage cheese and green vegetables. Other than that, I keep my carbs high throughout the day. My daily totals are around 345-390g carbs per day depending on how I feel and my BMR is only 3341 calories. I switch my carb and protein ratios sometimes as well if I start to feel less energized.

You need carbs to make sure your muscles have a good supply of glycogen throughout the night, so it's important to keep them in your diet. I personally don't have a cutoff time for carbs, but I am very in tune to how my body feels and can generally tell what macro I'm lacking just by feel, so if I feel like I need more carbs, I eat them... simple...

You also need to realize that everyone's body is different, so you'll probably need to tweek the diet a bit to suit your needs. You may need more carbs, in which case, I'd simply switch the protein and carb ratios you have now, but I doubt you'll want to cut any more carbs unless you are an extreme endomorph.

If you do it correctly, you should burn about 1-2 pounds of fat per week and add some size and strength as well. It's the only diet I've cut on that I'm not starving, hve lots of energy, and actually add muscle mass while decreasing fat.

[ATL]

well right now i am taking in more carbs than protein on my weekdays. Here are my changes


Meal 1: 6 AM
1 ***** 3 whole egg, 1 cup of egg whites, 3/4 cup of dry oatmeal
42.5 Gs of Protein, 40,5 Gs Carbs, 9.5 Gs of Fat, 415 Cals

Meal 2: 8:00 AM
1 ***** 3 whole egg, 1 cup of egg whites, 3/4 cup of dry oatmeal
42.5 Gs of Protein, 40,5 Gs Carbs, 9.5 Gs of Fat, 415 Cals


Meal 3: 10:00 AM
One can tuna, 15 ml of mayo, 1-1/2 cups of baby spinach with balsamic vinegar, 3/4 dry oatmeal
40.5 Gs Portein/63.5 Gs Carbs/ 7.5 Gs Fat/ 430 Cals

WORKOUT 11:00 AM

PWO 12:30
2 scoop whey, 3/4 cup of oatmeal.
55.5 Gs Protein/43.5 Gs carbs/6.5 Gs Fat/465 Cals

Meal 5: 2:00 PM
6 oz chicken breast, 1-1/2 cups of baby spinach with balsamic vinegar
40 Gs Protein, 9 Gs Carbs 2 Gs Fat 245 Cals

Meal 6: 5:00 PM
1 scoop whey, 3/4 cup of oatmeal.
31.5 Gs Protein/40.5 Gs carbs/5.5 Gs Fat/345 Cals

Meal 7 7:30 PM
6 oz chicken breast, 1-1/2 cups of baby spinach with balsamic vinegar
40 Gs Protein, 9 Gs Carbs 2 Gs Fat 245 Cals

Meal 8: 10:00 PM
one scoop Casein, one tbs Flaxseed Oil
24 Gs Protein, 3 Carbs, 15 Gs Fat, 250 Cals

which now comes to
296.5 Gs Protein/249.5 Gs Carbs/61.5 Gs Fat/2725 Cals.

And the weekday plan is as follows...

Meal 1: 6 AM
1 ***** 3 whole egg, 1 cup of egg whites, 1 cup of dry oatmeal
45 Gs of Protein, 54 Gs Carbs, 11 Gs of Fat, 490 Cals

Meal 2: 8:00 AM
1 scoop whey, 1 cup of oatmeal.
34 Gs Protein/57 Gs carbs/7 Gs Fat/420 Cals

Meal 3: 10:00 AM
One can tuna, 15 ml of mayo, 1-1/2 cups of baby spinach with balsamic vinegar 1 cup oatmeal
42 Gs Portein/67 Gs Carbs/ 9 Gs Fat/ 505 Cals

Meal 4: 12:00 PM
6 oz chicken breast, 1-1/2 cups of baby spinach with balsamic vinegar, 1 cup of oatmeal
50 Gs Protein, 63 Gs Carbs 8 Gs Fat 545 Cals

Meal 5 2:00
1 scoop whey, 1 cup of oatmeal.
34 Gs Protein/57 Gs carbs/7 Gs Fat/420 Cals

WORKOUT 4:00 PM

PWO 5:30 PM
2 scoop whey, 1 cup of oatmeal.
58 Gs Protein/60 Gs carbs/8 Gs Fat/540 Cals

Meal 7 7:30 PM
6 oz chicken breast, 1-1/2 cups of baby spinach with balsamic vinegar, 1/2 cup of dry oatmeal
45 Gs Protein, 36 Gs Carbs 5 Gs Fat 390 Cals

Meal 8: 10:00 PM
2 scoop Casein, one tbs Flaxseed Oil
48 Gs Protein, 6 Carbs, 16 Gs Fat, 370 Cals

which now comes to
358 Gs Pro, 400 Gs Carbs, 66 Gs Fat, 3680 Cals

alright, so i made some changes, boosted my carb intake and got my cals up to 3680. I didnt make a change to the whey yet, i was thinking lean ground beef, though the macros on that are all different on calorieking.com some 6 oz portions of the 95% lean ground beef have different macros. One has close to 300 cals per 6 oz whereas another has close to 200 cals per 6 oz.

[fit4ever180]

Looks alot better... I'd personally still add another 300 or so calories, but that's up to you... You know your body best....

As far as the ground beef goes, I'd say the 300 calorie estimate is more accurate...

If you really want to substitute beef for whey, jerky is a good way to go (just make sure you stay hydrated to flush out the sodium). It will be the most comparable to whey as far as the nutrient breakdown... A few more carbs, but less fat, so again your choice... IMO I'd try for more fish because of the healthy oils associated with them, but I love fish too, so that's just me...

Remember that even on your off days, you should keep your calories about the same... If you want to cut carbs on your weekend days, i'd break it up like this: drop 75-100g of carbs on your first weekend day and substitute in protein and fat sources if you'd like... On the second day, drop 150g carbs, and again substitute protein and fat for the calorie deficit... The carb depletion will shock your body and deplete your glycogen stores, so i wouldn't recommend doing this more than two days. Make sure you're back to the normal or even an extra 50-100g of carbs after back-back depletion days...

Meal #5 on your weekend plan should have 40-50g carbs in it as well...

Good luck bro! I hope you get the results you're looking for

[ATL]

i hope too bro, and i appreciate your input, so that was a nogo on the beef? and fish does sound like a solid alternative. also is it really not that good of an idea to change the diet on off work days? that is fine with me, though for now i have been on vacation (from work), and have been using diet one, due to my mostly moderately active days. some days my main activity is just goin to workout, and running. and is it really a must to change the whey to solid food in those two meals?

[fit4ever180]

i hope too bro, and i appreciate your input, so that was a nogo on the beef? and fish does sound like a solid alternative. also is it really not that good of an idea to change the diet on off work days? that is fine with me, though for now i have been on vacation (from work), and have been using diet one, due to my mostly moderately active days. some days my main activity is just goin to workout, and running. and is it really a must to change the whey to solid food in those two meals?

The beef is alright, just take into account the additional fat that comes along with it.

Causig your diet to fluctuate that drastically from one day to the next can cause it to readily switch into survival mode where it be constantly trying to convert everything you eat into fat. You wouldn't be affected by this much on the low calorie days, but whe you switch back to your weekday diet, you'll likely start putting fat back on. Just keep the calories constant throughout and manipulate the carb and protein ratios as I described before and you should be good.

You don't have to switch the whey out if you dont want too, but having real, whole food sources for protein provides different complete amino acid profiles in different amounts that whey is lacking. Real foods have been shown in numerous studies to promote greater muscle growth than diets composed mainly of whey as the major protein source. Another problem with whey is that it breaks down to basic amino acid chains that can be used by the body in about 20 min., so it's great when you need to replenish protein stores quickly (after a workout), but real foods digest at varying, slower rates and provide a constant amino supply.