What do you think?

[v-tech]

I'll start off with some info about myself and my goals.
25 yrs old
5' 8" tall
178lbs
Don't know my exact bf% but it is high

I'm getting back into soccer and have to get rid of some weight so this is what I have put together for my cutting diet.

1- Protein shake 120cal, 0carb, 27g pro, 1g fat

(Workout) Mon To Fri ->5min jog to get the blood flowing 30 min weight lifting with 30-45min of cardio right after.

2-Protein shake (right after workout) 120cal, 0carb, 27g pro, 1g fat

3-(20-30min after workout) ½ cup of oats 75cal, 13carb, 3g pro, 1g fat
-1 hard boiled egg 70cal, 1carb, 6g pro, 4.5g fat
-2 pieces of chicken bacon 60cal, 3carb, 6g pro, 4g fat

4- ½ cup cottage cheese 90cal, 6carb, 15g pro, .4g fat
-2 slice of whole wheat bread 256cal, 48carb, 8g pro, 4g fat

5- chicken breast 120cal, 0carb, 24g pro, 2g fat
-1/2 cup of white rice 130cal, 29carb, 3g pro, 0g fat

6- 1 can of tuna 120cal, 0carb, 30g pro, 1g fat
-1/2 cup of white rice 130cal, 29carb, 3g pro, 0g fat

7- 1 salmon steak 150cal, 0carb, 24g pro, 6g fat
-1/2 cup green beans 20cal, 5carb, 1g pro, 0g fat

8- Protein shake 120cal, 0carb, 27g pro, 1g fat


TOTAL -> 1581Calories, 134Carbs, 204g Protein, 25.9g Fat


Still new to this so please let me know what you think and what I can improve or change.

[v-tech]

anyone LOL ?

[Rugger02]

Got some feedback for ya but just gimme a few, LOL I'll post again once I get off work

[hankdiesel]

I'll start off with some info about myself and my goals.
25 yrs old
5' 8" tall
178lbs
Don't know my exact bf% but it is high

I'm getting back into soccer and have to get rid of some weight so this is what I have put together for my cutting diet.

1- Protein shake 120cal, 0carb, 27g pro, 1g fat

(Workout) Mon To Fri ->5min jog to get the blood flowing 30 min weight lifting with 30-45min of cardio right after.

2-Protein shake (right after workout) 120cal, 0carb, 27g pro, 1g fat

3-(20-30min after workout) ½ cup of oats 75cal, 13carb, 3g pro, 1g fat
[/B]-1 hard boiled egg[B] 70cal, 1carb, 6g pro, 4.5g fat
-2 pieces of chicken bacon 60cal, 3carb, 6g pro, 4g fat

4- ½ cup cottage cheese 90cal, 6carb, 15g pro, .4g fat
-2 slice of whole wheat bread 256cal, 48carb, 8g pro, 4g fat

5- chicken breast 120cal, 0carb, 24g pro, 2g fat
-1/2 cup of white rice 130cal, 29carb, 3g pro, 0g fat

6- 1 can of tuna 120cal, 0carb, 30g pro, 1g fat
-1/2 cup of white rice 130cal, 29carb, 3g pro, 0g fat

7- 1 salmon steak 150cal, 0carb, 24g pro, 6g fat
-1/2 cup green beans 20cal, 5carb, 1g pro, 0g fat

8- Protein shake 120cal, 0carb, 27g pro, 1g fat


TOTAL -> 1581Calories, 134Carbs, 204g Protein, 25.9g Fat


Still new to this so please let me know what you think and what I can improve or change.

Change white rice to brown rice. I would double your protein after the workout. Go from one egg to at least five egg whites and a whole egg in that breakfast after the workout. Meal six you should remove the rice and replace it with a green vegetable. That is how I see it.

[Rugger02]

I'll start off with some info about myself and my goals.
25 yrs old
5' 8" tall
178lbs
Don't know my exact bf% but it is high

I'm getting back into soccer and have to get rid of some weight so this is what I have put together for my cutting diet.

1- Protein shake 120cal, 0carb, 27g pro, 1g fat

Morning is a good time for a shake if that's what you got, but I would drink your shake while you were cooking up about 3 whites and a whole egg and a half cup of oats. Don't adjust any calories out of any other meals to compensate.

(Workout) Mon To Fri ->5min jog to get the blood flowing 30 min weight lifting with 30-45min of cardio right after.

2-Protein shake (right after workout) 120cal, 0carb, 27g pro, 1g fat

You need some carbs right after your workout as well. For mine I eat an 8oz chicken breast and a few red potatoes

3-(20-30min after workout) ½ cup of oats 75cal, 13carb, 3g pro, 1g fat
-1 hard boiled egg 70cal, 1carb, 6g pro, 4.5g fat
-2 pieces of chicken bacon 60cal, 3carb, 6g pro, 4g fat

4- ½ cup cottage cheese 90cal, 6carb, 15g pro, .4g fat
-2 slice of whole wheat bread 256cal, 48carb, 8g pro, 4g fat

5- chicken breast 120cal, 0carb, 24g pro, 2g fat
-1/2 cup of white rice 130cal, 29carb, 3g pro, 0g fat

I think V-tech made a good suggestion for changing to brown rice. Some prefer white, but I like the lower GI in brown and the fact that it's natural and not bleached

6- 1 can of tuna 120cal, 0carb, 30g pro, 1g fat
-1/2 cup of white rice 130cal, 29carb, 3g pro, 0g fat

7- 1 salmon steak 150cal, 0carb, 24g pro, 6g fat
-1/2 cup green beans 20cal, 5carb, 1g pro, 0g fat

8- Protein shake 120cal, 0carb, 27g pro, 1g fat

I'd switch meals 4 and 8 around but add a good carb source to your shake


TOTAL -> 1581Calories, 134Carbs, 204g Protein, 25.9g Fat


Still new to this so please let me know what you think and what I can improve or change.

Comments in bold. Bump for more opinions

Best of luck!!!

[v-tech]

Thanks for the input guys !!
Making my adjustments and will re-post.

[v-tech]

6:30am
1- Protein shake 120cal, 0carb, 27g pro, 1g fat

Workout Mon To Fri ->5min jog to get the blood flowing 30 min weight lifting with 30-45min of cardio right after.

2-Protein shake 120cal, 0carb, 27g pro, 1g fat

After working out and consuming my shake there is only 15-20 min in between meal 2 and 3. I know it was suggested to have some carbs right after myworkout , just wondering if the 20 carbs in meal 3 would be enough considering its only a short while later?

3- ½ cup of raw oats 75cal, 13carb, 3g pro, 1g fat
mixed with 1/2scoop of whey pro 75cal, 1carb, 17.5g pro, 0g fat
-1 hard boiled egg 70cal, 1carb, 6g pro, 4.5g fat
-3 large egg whites 50cal, 2carb, 10g pro, 0 fat
-2 pieces of chicken bacon 60cal, 3carb, 6g pro, 4g fat

4- ½ cup cottage cheese 90cal, 6carb, 15g pro, .4g fat
-2 slice of whole wheat bread 256cal, 48carb, 8g pro, 4g fat

5- chicken breast 120cal, 0carb, 24g pro, 2g fat
-1/2 cup of brown rice 108cal, 22.5carb, 2.5g pro, 1g fat

6- 1 can of tuna 120cal, 0carb, 30g pro, 1g fat
-1/2 cup of green beans 130cal, 29carb, 3g pro, 0g fat

7- 1 salmon steak 150cal, 0carb, 24g pro, 6g fat
-1/2 cup green beans 20cal, 5carb, 1g pro, 0g fat

8- Protein shake 120cal, 0carb, 27g pro, 1g fat


TOTAL -> 1684Calories, 130.5Carbs, 231g Protein, 26.9g Fat

Multi vitamin , flax seed or salmon and cod liver oil with three meals a day

Thanks for everyone's help and any other advice will be appreciated , just trying to get it perfect

[Phate]

what are your goals with this?
what is your daily caloric expenditure?

[v-tech]

My goal right now is to drop my bf% before I can even think about bulking up (which I would love to do when the time is right) .
I have calculated out that 2,790 calories are required to meet my body's energy needs at my activity level , so I have cut it down to 1684 per day. I am cutting down a total of 1106 calories a day .... Am I dropping it a bit too much here??

[Phate]

My goal right now is to drop my bf% .
I have calculated out that 2,790 calories are required to meet my body's energy needs at my activity level , so I have cut it down to 1684 per day. I am cutting down a total of 1106 calories a day .... Am I dropping it a bit too much here??

i would say so, personally i like to go around 400-500 under and use cardio to burn fat so that i keep away from starvation state