My Diet

[THE_DOME]

background 6'4 235 approx 15%bf looking to cut
been lifting constantly for the past few years. wondering if you have some adv on either cutting or bulking. after looking at these picks i may be closer to 18% and think i should start to cut. what meals should i adjust to start to cut?


Meal 1: Pro/Carb
8 Egg Whites, 2 yokes, 3 pieces whole wheat bread
41g protein/ 45g carbs/19g fat Total Cals 515

Meal 2: Protein/ Carb
2 Scoops Whey Protein/ 1 cup oatmeal
58g protein/ 58g carbs/ 7g fat Total Cals=520

WORKOUT

Meal 3: PWO Nutrition
2 Scoops Whey Protein / 80g of Dextrose
40g protein / 80g carbs / 0g fat Total Cals=480

Meal 4: PPWO Pro/Carb
Chicken Breast, 1 and a half cup Brown Rice
55g protein / 64g carbs / 3g Fat Total Cals=503

Meal 5: Pro/Carb
Chicken Breast, 1 and a half cup Brown Rice
55g protein / 64g carbs / 3g Fat Total Cals=503

Meal 6: Pro/Carb
Boneless Skinless Chicken Breast, 1.5 cups oatmeal
53g protein/ 83g carbs/ 11g fat Total Cals=643

Meal 7: Pro/Fat
1 Can of tuna/ 1 Cup of Cottage cheese/ 2 Tablespoons pb
66 protein/ 14 carbs/ 16g fat Total Cals=540

Total Daily intake
368g protein 408g carbs and 59g fat=Total cals 3635

[audis4]

background 6'4 235 approx 15%bf looking to cut
been lifting constantly for the past few years. wondering if you have some adv on either cutting or bulking. after looking at these picks i may be closer to 18% and think i should start to cut. what meals should i adjust to start to cut?


Meal 1: Pro/Carb
8 Egg Whites, 2 yokes, 3 pieces whole wheat bread
41g protein/ 45g carbs/19g fat Total Cals 515
i like
Meal 2: Protein/ Carb
2 Scoops Whey Protein/ 1 cup oatmeal
58g protein/ 58g carbs/ 7g fat Total Cals=520
replace the whey with a better pro source
WORKOUT

Meal 3: PWO Nutrition
2 Scoops Whey Protein / 80g of Dextrose
40g protein / 80g carbs / 0g fat Total Cals=480
replace whey here too. I never do dextrose or sugar especially if your cutting
Meal 4: PPWO Pro/Carb
Chicken Breast, 1 and a half cup Brown Rice
55g protein / 64g carbs / 3g Fat Total Cals=503
good. Maybe drop carbs back slightly
Meal 5: Pro/Carb
Chicken Breast, 1 and a half cup Brown Rice
55g protein / 64g carbs / 3g Fat Total Cals=503
again, as above
Meal 6: Pro/Carb
Boneless Skinless Chicken Breast, 1.5 cups oatmeal
53g protein/ 83g carbs/ 11g fat Total Cals=643
how many oz is the chicken? I'd do 1 cup oats
Meal 7: Pro/Fat
1 Can of tuna/ 1 Cup of Cottage cheese/ 2 Tablespoons pb
66 protein/ 14 carbs/ 16g fat Total Cals=540
I'd drop the tuna here
Total Daily intake
368g protein 408g carbs and 59g fat=Total cals 3635

wooo whats up buddy? It's been a long ass time!

You look closer to 13-14% IMO

I just listed what I thought, If your down on cals try to add in another meal....good luck bro!

[fit4ever180]

background 6'4 235 approx 15%bf looking to cut
been lifting constantly for the past few years. wondering if you have some adv on either cutting or bulking. after looking at these picks i may be closer to 18% and think i should start to cut. what meals should i adjust to start to cut?


Meal 1: Pro/Carb
8 Egg Whites, 2 yokes, 3 pieces whole wheat bread
41g protein/ 45g carbs/19g fat Total Cals 515

Meal 2: Protein/ Carb
2 Scoops Whey Protein/ 1 cup oatmeal sub the whey for a whole protein source
58g protein/ 58g carbs/ 7g fat Total Cals=520

WORKOUT

Meal 3: PWO Nutrition
2 Scoops Whey Protein / 80g of DextrosePersonally, I don't like dextrose, especially when cutting... I'd switch that for 250g sweet potato
40g protein / 80g carbs / 0g fat Total Cals=480

Meal 4: PPWO Pro/Carb
Chicken Breast, 1 and a half cup Brown Rice
55g protein / 64g carbs / 3g Fat Total Cals=503

Meal 5: Pro/Carb
Chicken Breast, 1 and a half cup Brown Rice
55g protein / 64g carbs / 3g Fat Total Cals=503reduce to 1 cup of rice

Meal 6: Pro/Carb
Boneless Skinless Chicken Breast, 1.5 cups oatmeal reduce to 1 cup of oats and add in 3 servings of green veggies
53g protein/ 83g carbs/ 11g fat Total Cals=643

Meal 7: Pro/Fat
1 Can of tuna/ 1 Cup of Cottage cheese/ 2 Tablespoons pb
66 protein/ 14 carbs/ 16g fat Total Cals=540drop the tuna

Total Daily intake
368g protein 408g carbs and 59g fat=Total cals 3635

As is, I'd say you have a pretty good lean bulker going, especially if you were to do cardio 3-4 times per week with it...

The changes I listed may provide for an even more effective lean bulker, but your diet is pretty solid... Nice work...

Oh and as audis said, your BF is definitely lower than 18%... I was guessing 13%, so I'm in agreement with him there

[THE_DOME]

thanks for the imput guys!

Drop dextrose and sub oats or rice

Audis its been a while, I been caught up in the daily grind, been doing alot of reading and not so much posting on the forum.

[ACAZORES]

why does he have to subs the whey for a solid protein, isn´t whey a good source?