Tweak my cutting diet please!!!

[RendellUnit]

25 Years old
3 years at the gym
BF 12%
202 pounds


Im a pure ameture when it comes to a cutting diet, when I first started lifting weights 3 years ago, I was 130 pounds, im now 202, so I have only ever bulked. Im going to Dominican for a weeks vacation and I wanna loose some belly fat for the trip. Im not ripped to death, but I have some good definition for my upper body, however, the lower body needs some work for sure.

With any diet, its all about what food you eat and but a huge factor is when you eat the food, so I have been reading some threads on diets for cutting and below I came up with a diet and I was hoping someone who knows what they are doing, could tweak it up for me. I just wanna lose fat, I wanna keep all the muscle I have gained over the years.

I will be running some gear with this diet, I was thinking prop, tren , winnie and maybe some clen , however, that is something im going to research some more and I will post that in another section on the site.


Meal 1: 5:45AM

4 egg whites - Pro 14g Fat 0g Carb 0g Cal 60
1/3 cup oats - Pro 6g Fat 3g Carb 27g Cal 150
1 Scoop 12 hour protien - Pro 21g Fat 1.5g Carb 6g Cal 125

Protien 41g Fat 4g Carbs 33g Calories 335

Meal 2: 7:00am
2 peices of whole wheat bread - Pro 7g fat 2.5g carb 29g cal 170
1 tbls of peanut butter - Pro 3g fat 6g carb 5g cal 80g

Protien 10g Fat 8.5g carbs 34g Calories 250

Meal 3: 9:20AM

1 can of chicken breast chunks - Pro 32g Fat 1g Carb 0g cal 140
1 scoop of whey - Pro 24g fat 1.5 carb 3g cal 120

Protien 56g Fat 2.5g Cabrs 3g Calories 260

Meal 4: 12:15pm

1 Boneless Skinless Chicken Breast - Pro 25g Fat 2g Carb 0g cal 120
1/2 cup brown rice - Pro 3g Fat 1.5g Carb 34g Cal 150

Protien 28g Fat 3.5g Carbs 34g Calories 270

Meal 5: 3:30PM
1 Banana Pro 2g Fat 1g Carb 51g Calories 200
1 scoop of whey Pro 24g fat 1.5 carb 3g cal 120

Protien 26g Fat 2.5g Carbs 54g Cal 320

Meal 6 (Pre Workout Meal) 6:00pm
2/3 cup oats - Pro 12g Fat 6g Carb 54g Cal 300
1 scoop of whey Pro 24g fat 1.5 carb 3g cal 120

Protien 36g Fat 7.5g Carb 57g Calories 420

Meal 7 (Post Workout Meal)
Salmon - Protien 24g Fat 13g Carb 1g cal 220
1/2 cup brown rice - Pro 3g Fat 1.5g Carb 34g Cal 150

Protien 27g Fat 16g Carb 35g Cal 370

Shortley after Meal 7 its off to bed.

I wake up in the middle of the night everynight for a p*ss, so I was gonna have a shake before I go back to bed

1 scoop of whey Pro 24g fat 1.5 carb 3g cal 120

Total Protien 248g Fat 46g Carbs 263 Calories 2345

I would really appreciate it if some of u guys could put some thought into this, this is my first barbeque on trying to cut, so any suggestions would be so much appreciated.

[Rugger02]

Not a bad diet at all. It shows that you've done some reseach.

I'd get a low GI carb source in Meal 3. Don't adjust the calories out of any other meals; you'll still be at a good level.

And I think the best thing you can do when you wake up to take a piss is to have a couple large spoonfuls of fat free cottage cheese.

[RendellUnit]

Thats the one thing I wish I could eat, I gag at the thought of swallowing a mouth full of cottage cheese lol.

[RendellUnit]

One of my biggest concerns in my diet, is my Pre and Post workout meals.

Anyone that takes the time to read my diet, could you please offer your thoughts on my pre and post workout meals.

[RendellUnit]

anyone?

[wrestless]

anyone?

Your diet looks good although I'M not that big on shakes usually one per day for me and then the rest in animal protein. As for carbs I simply keep it with
6-7 meals per day 1/2 cup of oatmeal in 5 meals and 2 meals substitute a sweet potato. My protein is mainly tuna in water chunk light and white meat chicken breast boiled. One day a week I have a cheat meal and have anything I want I just skip 3 or four carb meals that day kinda gives you something to look forward to. What are you doing for cardio ? I don't know how much you are trying to loose but keep your cardio at about 25 - 30 min
on treadmill high incline slow speed about 1.8 MPH every day depending on how much and how fast you want to loose. I have been dieting for 4 months on a clean diet, it takes a tremendous amount of work to get to where I am right now, but its all worth it when you see the end result ,keep it up and you will soon see the results and so will people around you. Good Luck

[M302_Imola]

25 Years old
3 years at the gym
BF 12%
202 pounds


Im a pure ameture when it comes to a cutting diet, when I first started lifting weights 3 years ago, I was 130 pounds, im now 202, so I have only ever bulked. Im going to Dominican for a weeks vacation and I wanna loose some belly fat for the trip. Im not ripped to death, but I have some good definition for my upper body, however, the lower body needs some work for sure.

With any diet, its all about what food you eat and but a huge factor is when you eat the food, so I have been reading some threads on diets for cutting and below I came up with a diet and I was hoping someone who knows what they are doing, could tweak it up for me. I just wanna lose fat, I wanna keep all the muscle I have gained over the years.

I will be running some gear with this diet, I was thinking prop, tren , winnie and maybe some clen , however, that is something im going to research some more and I will post that in another section on the site.


Meal 1: 5:45AM

4 egg whites - Pro 14g Fat 0g Carb 0g Cal 60
1/3 cup oats - Pro 6g Fat 3g Carb 27g Cal 150
1 Scoop 12 hour protien - Pro 21g Fat 1.5g Carb 6g Cal 125

Protien 41g Fat 4g Carbs 33g Calories 335
I would up the oats to at least 1/2 cup but 1 cup would be optimal

Meal 2: 7:00am
2 peices of whole wheat bread - Pro 7g fat 2.5g carb 29g cal 170
1 tbls of peanut butter - Pro 3g fat 6g carb 5g cal 80g

Protien 10g Fat 8.5g carbs 34g Calories 250
Go with a lean protein source (ex. chicken, canned tuna) and I would substitute the pb for some almonds. Drop the carbs in this meal.

Meal 3: 9:20AM

1 can of chicken breast chunks - Pro 32g Fat 1g Carb 0g cal 140
1 scoop of whey - Pro 24g fat 1.5 carb 3g cal 120

Protien 56g Fat 2.5g Cabrs 3g Calories 260
Drop the whey and stick with the chicken with some broc and some efa's (fish oil)

Meal 4: 12:15pm

1 Boneless Skinless Chicken Breast - Pro 25g Fat 2g Carb 0g cal 120
1/2 cup brown rice - Pro 3g Fat 1.5g Carb 34g Cal 150

Protien 28g Fat 3.5g Carbs 34g Calories 270
Drop the brown rice and add some efa's with the chicken

Meal 5: 3:30PM
1 Banana Pro 2g Fat 1g Carb 51g Calories 200
1 scoop of whey Pro 24g fat 1.5 carb 3g cal 120

Protien 26g Fat 2.5g Carbs 54g Cal 320
Lean protein source instead of the whey and add 1/2 cup of oats. Move the banana to next meal (pre workout).

Meal 6 (Pre Workout Meal) 6:00pm
2/3 cup oats - Pro 12g Fat 6g Carb 54g Cal 300
1 scoop of whey Pro 24g fat 1.5 carb 3g cal 120

Protien 36g Fat 7.5g Carb 57g Calories 420
Lean protein source instead of the whey and add the banana to this meal. Keep the oats.

Meal 7 (Post Workout Meal)
Salmon - Protien 24g Fat 13g Carb 1g cal 220
1/2 cup brown rice - Pro 3g Fat 1.5g Carb 34g Cal 150

Protien 27g Fat 16g Carb 35g Cal 370
Good!
Shortley after Meal 7 its off to bed.

I wake up in the middle of the night everynight for a p*ss, so I was gonna have a shake before I go back to bed

1 scoop of whey Pro 24g fat 1.5 carb 3g cal 120
Go with casein instead of the whey. If you don't like cottage cheese you can buy ON casein protein powder and go with a scoop of it when you take a piss.
Total Protien 248g Fat 46g Carbs 263 Calories 2345

I would really appreciate it if some of u guys could put some thought into this, this is my first barbeque on trying to cut, so any suggestions would be so much appreciated.

Comments in bold! You def. need some tweeking for this cutter. I would time your meals where you are eating every 2 1/2 hours (you can go 2 hours between meal 1 and 2). Pre-workout meal should be 1 hour prior to your workout and pwo meal should be immediately after your workout. You should have protein/carb meals with breakfast, pre workout, and post workout. The other meals should be protein/fat. I think your cals should be around 2500-2700. You will prob find that after 3 low carb days in a row you will need a refeed day (carb up) day where you eat tons of carbs in 4-5 meals and your cals will be up around maintanence. Hope this helps.

[RendellUnit]

Thanks alot

[M302_Imola]

Thanks alot

no prob, let me know if you have any questions.