New cutting diet

[XD-9]

Here is my new diet. I think it worked out perfectly for what I'm trying to do. I am using this diet to cut down to around 10-12% body fat. here are my current stats:

weight: 235
bf: 20%
Lean body weight: 188
BMR: 2186
TDEE: 3388

Here is my cutting diet as I have lined it out. Any critiques appreciated!

Meal #1 kcals protein carbs fat
1/2 cup egg whites 60 12 2 0
1 whole egg 90 6 1 7
3/4 cup oats 225 10 40 5
TOTAL 375 28 43 12

Meal #2
4oz. Tuna 200 44 0 2
2 slices ww bread 240 12 44 3
Total 440 56 44 5

Meal #3
8oz. Chicken breast 240 41 0 8
8oz. Red potato 165 4 39 0
1 cup broccoli 30 1 0 4
Total 435 46 39 12

Meal #4
1 scoop ON whey 130 24 4 2
1/2 cup oats 150 5 27 3
Total 280 29 31 5

WORKOUT

Meal #5 PWO
1 scoop ON whey 130 24 4 2
1/2 cup oats 150 5 27 3
Total 280 29 31 5

Meal #6
8oz. Chicken breast 240 41 0 8
1/2 cup brown rice 320 8 70 3
Total 560 49 70 11

Meal #7
1 cup ff cottage cheese 160 26 10 3
1 Tbsp natty PB 90 4 3 8
Total 250 30 13 11


TOTAL KCAL protein carbs fat
2620 267 271 61

[FallenWyvern]

Looks really, really solid to me! I could make a case for more protein less carbs but, I won't.

What does your cardio schedule look like?

[smokethedays]

Here is my new diet. I think it worked out perfectly for what I'm trying to do. I am using this diet to cut down to around 10-12% body fat. here are my current stats:

weight: 235
bf: 20%
Lean body weight: 188
BMR: 2186
TDEE: 3388

Here is my cutting diet as I have lined it out. Any critiques appreciated!

Meal #1 kcals protein carbs fat
1/2 cup egg whites 60 12 2 0
1 whole egg 90 6 1 7
3/4 cup oats 225 10 40 5 Make it half a cup
TOTAL 375 28 43 12

Meal #2
4oz. Tuna 200 44 0 2
2 slices ww bread 240 12 44 3 Sub for 1/2 cup oats
Total 440 56 44 5

Meal #3
8oz. Chicken breast 240 41 0 8
8oz. Red potato 165 4 39 0 sub for another cup broccoli and 1 fruit
1 cup broccoli 30 1 0 4
Total 435 46 39 12

Meal #4
1 scoop ON whey 130 24 4 2
1/2 cup oats 150 5 27 3 add 1/8 cup nuts. approx 10 grams fat.
Total 280 29 31 5

WORKOUT

Meal #5 PWO
1 scoop ON whey 130 24 4 2
1/2 cup oats 150 5 27 3 No oats, 1/2 apple is good.
Total 280 29 31 5

Meal #6
8oz. Chicken breast 240 41 0 8
1/2 cup brown rice 320 8 70 3 Sub for 2 cups veggies and 1 TBS olive oil
Total 560 49 70 11

Meal #7
1 cup ff cottage cheese 160 26 10 3
1 Tbsp natty PB 90 4 3 8
Total 250 30 13 11


TOTAL KCAL protein carbs fat
2620 267 271 61

In bold.

You can go through the changes in stages, bi-weekly for example.

[XD-9]

Looks really, really solid to me! I could make a case for more protein less carbs but, I won't.

What does your cardio schedule look like?

I'm not opposed to going lower on the carbs. I just don't want to go too low on kcals. If I drop some of the carbs, I'm going to have to make it up in protein.

My cardio is 20 minutes after workout Mon, Tues, Thurs, Fri. 40 minutes on Wednesday and Saturday with no workout.

[XD-9]

Smoke, looks like I will be cutting a ton of calories with those changes. You have me cutting 545 kcals out of the diet (26 pro, 103 carb, 8 fat). Are you just trying to drop my carb intake?

I just don't see how I would be eating close to enough with those changes. Thanks again.

[Ryan121]

If I were to use your diet, but my stats were 5'9 190 30 yrs, would you make any changes?...

[FallenWyvern]

Yeah you would need to calc BMR and TDEE, then adjust calories down. Google BMR and TDEE. TDEE - 400 cals is a good start for cutting.

[fit4ever180]

I agree with smoke... The reason he has made the changes he has is that th way your diet is laid out now has you at roughly 500 calories over maintenance, which would be more of a lean bulker than a cutter... He also has you cutting alot of th carbs to deplete your glycogen stores, thus forcing your body to burn excess fat for energy

[XD-9]

I agree with smoke... The reason he has made the changes he has is that th way your diet is laid out now has you at roughly 500 calories over maintenance, which would be more of a lean bulker than a cutter... He also has you cutting alot of th carbs to deplete your glycogen stores, thus forcing your body to burn excess fat for energy

My maintenance is 3388 based on TDEE. My diet is set up for 2620 kcals, so actually I am 700 under maintenance. I think you were looking at my BMR.

[FireGuy]

I would not drop calories a bit. I respect Smoke and Fit180's opinion but I just have a different school of thought. Burning the fat off with cardio is more effecient and more muscle sparing than dieting it off with low calories. I would keep your calories where they are, bump up the cardio and get another body comp in 3-4 weeks and make adjustments from there.

[XD-9]

I would not drop calories a bit. I respect Smoke and Fit180's opinion but I just have a different school of thought. Burning the fat off with cardio is more effecient and more muscle sparing than dieting it off with low calories. I would keep your calories where they are, bump up the cardio and get another body comp in 3-4 weeks and make adjustments from there.

Thanks for the reply FireGuy. So you are on the same page as Nark and Nova as far as not lowering calories to cut. Instead, implement cardio to burn the calories off? Seems like about an hour a day of cardio though?

Your approach makes sense, but do you suggest I should up my calories then? The diet I posted is 700 below my TDEE.

[FireGuy]

I am not sure if this is what Nark and Nova recommend but they tend to give great advice. You probably could add in another 200-300 calories and still be good. Main thing is to pick a starting point and go from there. 30-45 minutes of cardio a day would be also be a good schedule for now with adjustments as needed.

[FallenWyvern]

I am not sure if this is what Nark and Nova recommend but they tend to give great advice. You probably could add in another 200-300 calories and still be good. Main thing is to pick a starting point and go from there. 30-45 minutes of cardio a day would be also be a good schedule for now with adjustments as needed.

I agree. 700 under is enough. You will need to up cardio if you aren't getting the results you need.

[fit4ever180]

My maintenance is 3388 based on TDEE. My diet is set up for 2620 kcals, so actually I am 700 under maintenance. I think you were looking at my BMR.

Oops, my bad bro... You're right, I misread that... I agree with Fire, Nova, and Nark on the implentation and reliance on cardio as your primary source of fat loss... I prefer keeping calories near maintenance when cutting... Helps make the diet easier and spares more muscle imo...

[XD-9]

Thanks for all the responses guys. I think I'm going to leave the diet where it's at for now and do 30 minute of cardio on training days after lifting and 45 minutes on non-training days. Going from no diet and eating basically whatever I wanted and no cardio, I think I will be able to make some great progress with this diet. I have already seen some pretty noticeable changes in the last few weeks.

Maybe I could change things around and really dial in the diet but, realistically it is more important to me to have a diet that I will actually follow, rather than just creating a fictitious diet that merely looks good on paper. I know it isn't fancy, maybe it could be better but most importantly, it's a good start. Thanks again for all the help.

[xnotoriousx]

Great attitude, you'll do good with that diet and the cardio listed. If BF isn't dropping enough for your liking, try dropping the cals. Keep us posted. Good luck!

[XD-9]

Quick update, I made a few changes so here they are:

Meal #1 kcals protein carbs fat
1/2 cup egg whites 60 12 2 0
2 whole eggs 140 12 0 8
1/2 cup oats 150 5 27 3
TOTAL 350 29 29 11

Meal #2
4oz. Tuna 200 44 0 2
2 slices ww bread 240 12 44 3
Total 440 56 44 5

Meal #3
8oz. Chicken breast 240 41 0 8
8oz. Red potato 165 4 39 0
1 cup broccoli 30 1 4 0
Total 435 46 43 8

Meal #4
2 scoop ON whey 260 48 8 4
1/2 cup oats 150 5 27 3
Total 410 53 35 7

WORKOUT

Meal #5 PWO
2 scoop ON whey 260 48 8 4
1/2 cup oats 150 5 27 3
Total 410 53 35 7

Meal #6
8oz. Chicken breast 240 41 0 8
1/2 cup brown rice 165 4 35 1
Total 405 45 35 9

Meal #7
1 cup ff cottage cheese 160 28 14 0
20g Almonds 120 4 4 11
Total 280 32 18 11


TOTAL KCAL protein carbs fat
2730 - 314 - 239 - 58

[FallenWyvern]

Thanks for all the responses guys. I think I'm going to leave the diet where it's at for now and do 30 minute of cardio on training days after lifting and 45 minutes on non-training days. Going from no diet and eating basically whatever I wanted and no cardio, I think I will be able to make some great progress with this diet. I have already seen some pretty noticeable changes in the last few weeks.

Maybe I could change things around and really dial in the diet but, realistically it is more important to me to have a diet that I will actually follow, rather than just creating a fictitious diet that merely looks good on paper. I know it isn't fancy, maybe it could be better but most importantly, it's a good start. Thanks again for all the help.

Nice. Keep us posted.