hey guys new cutting diet plz help!!

[Opasan_Bosanac]

Hey guys just wanted to get some feedback on a diet um planning to start soon..

stats: 21, 6ft 3, 200 pounds, about 20% bf, 3 years experience.. goals are to lean down to about 8-10%bf..

ill be lifting 4 to 5 times a week, hitting individual body parts everytime and i will do cardio 45 min 3 times a week, rest of time ill be pumping the missus or working or sleeping haha..

Anyways diet looks like this:
calories(g) protein(g) carbs(g) fat(g)
Meal 1 (6:30 to 7am):
4 whole eggs 220 24 3.4 4.5
half scoop protein shake 60 19 2 1
2x whole meal bread 200 6 26 2

Meal 2 (8:30 to 9am):
protein shake 120 38 4.5 2
1x apple 128 0 32 0.2

Meal 3 (10:30 to 11am):
1x can of tuna 261 37 2 12.2
half cup rice 102.5 2 23 0.4

Meal 4 (12:30 to 1pm):
1x can tuna 261 37 2 12.2
200g steamed veggies 64 3 14 0.4

Meal 5 (2:30 to 3pm)
Protein shake 120 38 4.5 2

Meal 6 (4:30 to 5pm)
Half can baked beans 192 10.5 28.7 1.1
1x chicken breast 175 31 0 6

WORKOUT (5:30 to 7pm)

Meal 7 (7 to 7:30pm)
protein shake 120 38 4.5 2
simple carbs (100g fruit salad) 54 0 13 0

Meal 8 (9:30 to 10pm)
Mixed veggies and salad 64 3 14 0.5


TOTALS 2041Cal
247.4g Protein
173.6g Carbs
48.47g Fat

That will be monday to friday saturday strict. Please point out anything that is wrong with it or you might have a better idea..

very much appriciated fellas

[Opasan_Bosanac]

can any 1 comment plz

[IM708]

Hey guys just wanted to get some feedback on a diet um planning to start soon..

stats: 21, 6ft 3, 200 pounds, about 20% bf, 3 years experience.. goals are to lean down to about 8-10%bf..

ill be lifting 4 to 5 times a week, hitting individual body parts everytime and i will do cardio 45 min 3 times a week, rest of time ill be pumping the missus or working or sleeping haha..

Anyways diet looks like this:
calories(g) protein(g) carbs(g) fat(g)
Meal 1 (6:30 to 7am):
4 whole eggs 220 24 3.4 4.5
half scoop protein shake 60 19 2 1
2x whole meal bread 200 6 26 2

Meal 2 (8:30 to 9am):
protein shake 120 38 4.5 2
1x apple 128 0 32 0.2

Meal 3 (10:30 to 11am):
1x can of tuna 261 37 2 12.2
half cup rice 102.5 2 23 0.4

Meal 4 (12:30 to 1pm):
1x can tuna 261 37 2 12.2
200g steamed veggies 64 3 14 0.4

Meal 5 (2:30 to 3pm)
Protein shake 120 38 4.5 2

Meal 6 (4:30 to 5pm)
Half can baked beans 192 10.5 28.7 1.1
1x chicken breast 175 31 0 6

WORKOUT (5:30 to 7pm)

Meal 7 (7 to 7:30pm)
protein shake 120 38 4.5 2
simple carbs (100g fruit salad) 54 0 13 0

Meal 8 (9:30 to 10pm)
Mixed veggies and salad 64 3 14 0.5


TOTALS 2041Cal
247.4g Protein
173.6g Carbs
48.47g Fat

That will be monday to friday saturday strict. Please point out anything that is wrong with it or you might have a better idea..

very much appriciated fellas

-I notice you have very low fat content. Wheres the healthy fats? Olive oil, nuts, etc.
-I'd say subtitute a serving of cottage cheese in for meal 8.
-Drop the rice. Drizzle some olive oil over the tuna. (meal 3)
-Meal 2 drop the apple and mix in some peanut butter.
-Not a bad diet overall

[kalspic]

you might want to try and have solid foods in place of some of your protien shakes

[FireGuy]

At least another 500 calories a day, my wife competes at 120 and eats that much precontest. Bump the cardio up to 7 days a week.

[Opasan_Bosanac]

-I notice you have very low fat content. Wheres the healthy fats? Olive oil, nuts, etc.
-I'd say subtitute a serving of cottage cheese in for meal 8.
-Drop the rice. Drizzle some olive oil over the tuna. (meal 3)
-Meal 2 drop the apple and mix in some peanut butter.
-Not a bad diet overall

well um thinking in the morning ill have eggs with olive oil. I cant really drop the rice cuz thats all the main carbs i have.. Also the tuna is in olive oil so i dont need it. So thats why i decided to not add much fats. However i do like the peanut butter and the cottage cheese... thanks mate

[Opasan_Bosanac]

you might want to try and have solid foods in place of some of your protien shakes

your 100% right but being a tradesperson i am on the go most of the time and having all these brakes, um sure a lot of the guys wouldnt be too impressed haha. See how i go

[Opasan_Bosanac]

At least another 500 calories a day, my wife competes at 120 and eats that much precontest. Bump the cardio up to 7 days a week.

are u saying i should add some more protein or carbs?? the only thing about the cardio is the fact that i am pumping weights at the same time.. Unless i do cardio in the morning before i head out to work, but by the end of the day ill be ****ed, and wont be able to lift hard...

[D7M]

are u saying i should add some more protein or carbs?? the only thing about the cardio is the fact that i am pumping weights at the same time.. Unless i do cardio in the morning before i head out to work, but by the end of the day ill be ****ed, and wont be able to lift hard...

In terms of the cardio, you're 21 right? You won't be exhausted if you do some am cardio. Man, I wish I was 21 again!

If that won't work, do your cardio after your lifting.

[FireGuy]

are u saying i should add some more protein or carbs?? the only thing about the cardio is the fact that i am pumping weights at the same time.. Unless i do cardio in the morning before i head out to work, but by the end of the day ill be ****ed, and wont be able to lift hard...

Add the calories from all proteins, carbs and fats. Doing morrning cardio before work will make you not be able to lift hard later???? If you cant do 45 minutes of cardio in the morning and lift hard later that day I dont know what to tell you other than if it was easy there would be no fat people in this world.

[Opasan_Bosanac]

Add the calories from all proteins, carbs and fats. Doing morrning cardio before work will make you not be able to lift hard later???? If you cant do 45 minutes of cardio in the morning and lift hard later that day I dont know what to tell you other than if it was easy there would be no fat people in this world.

haha uve got a point there.. where can i add more calories, before or after workout.. Also i shouldnt lose too much muscle if i am doing cardio 7 days a week, providing i have plenty of protein right??

[FireGuy]

Just keep your cardio low intensity and you should be fine.

[Opasan_Bosanac]

OK GUYS I HAVE ALTERED THE ABOVE DIET TO THIS NEW ONE:

calories(g) protein(g) carbs(g) fat(g)
Meal 1 (6:30 to 7am):
4 whole eggs 220 24 3.4 4.5
2x whole meal bread 200 6 26 2
50 g chicken breast 85 13 0.8 3

Meal 2 (8:30 to 9am):
protein shake 120 38 4.5 2
100g steamed veggies 64 3 14 0.4

Meal 3 (10:30 to 11am):
1x can of tuna 261 37 2 12.2
45g or 1/4 cup brown rice 163 5 34 1

Meal 4 (12:30 to 1pm):
150g chicken 260 44 2 9
45g or 1/4 cup brown rice 163 5 34 1

Meal 5 (2:30 to 3pm)
Protein shake 120 38 4.5 2
100g steamed veggies 64 3 14 0.4


Meal 6 (4:30 to 5pm)
Half can baked beans 192 10.5 28.7 1.1
100g chicken breast 175 31 0 6

WORKOUT (5:30 to 7pm)

Meal 7 (7 to 7:30pm)
protein shake 120 38 4.5
apple 128 0 32 0.2

Meal 8 (9:30 to 10pm)
100g veggies 32 1.5 7 0
120g low fat cottage cheese


TOTALS 2473Cal
308g Protein
209 Carbs
51.5 Fat


**NOW I DO HAVE A PROBLEM WITH IT AND THAT IS I HAVE TRIED IT FOR 2 WEEKS AND I BELIVE I SHOULD DROP THE CARBS DOWN TO ATLEAST 150G** Tell me what you think guys.. I am also doing 45 mins - 5 times a week cardio

Thanks for all your help!!

[Opasan_Bosanac]

can any1 please make a suggestion. Its really important and urgent!!!!!
thanks

[kalspic]

maybe cutting the serving of rice in meal 4 to 1/4 cup just becasue you will have carbs before you work out. that might help drop a few cals. i would let the pros make the final say though.

[Opasan_Bosanac]

ah yeah sorry it is 1/4 cup hahaha i forgot to edit it out.. I dont know about the can of baked beans man?????? is the stuff good, i mean it has a lot of protein but it also has a lot of other shit...

[Opasan_Bosanac]

there we go just fixed it

[kalspic]

yea the baked beans are usualy loaoded with sugar and all that crap. but i see where your comming from they tast soo good. ha. but yea maybe just some regular cooked beans wouldnt be as bad or a sweet potato would be better

[Opasan_Bosanac]

ah ok thanks bro