here it is...

**eatrainrest** · 03-29-2009, 05:01 PM

ok so i need critiquing on this cutting diet... heres some background

**jamyjamjr** · 03-29-2009, 07:40 PM

Originally Posted by eatrainrest

ok so i need critiquing on this cutting diet... heres some background

height-5'10
age-19
weight-180 lbs
BF-14-15%
resistance training-4x a week
cardio-4x a week

about a month-2 months ago, i was eating 3100 calories but horrible proportions.. eating around 1000kcal just for breakfeast and my body wasnt breaking it down fast enough therefore, adding fat weight, i got up to abotu 192 lbs fresh in the mroning.
heres the diet
Diet
Breakfast (1) 10:30
1 cup kashi oatmeal(300)
Pro-18
Fat-4
Carb-50

1 cup fresh grapes purple(62)
Carb-16 this is a simple carb.. only time you should do simple carbs is IMMEDIATLY after your workout.. omit this, replace it with something complex, ie oatmeal would be best

6 egg whites (102)
Pro-22 make it 8 egg whites.. not enough protien

Total calories-464/ pro-40/fat-4/ carb-66

GYM

PWO MEAL (2)
1 scoop whey protein(120)
Pro-24
Fat-1
Carb-2

1 naval orange (70)
Carb-19

Total calories PWO-290/pro-24/fat-1/carb-21
Meal (3) 30-40 min after PWO
1 cup brown rice (212)
Pro-5
Carb-44
Fat-1

2 cups mixed veggies (180)
Pro-4
Carb-36
Fat-0

3 oz GC (110) or 6 slices low sodium turkey
Pro-22 make it 6oz's

Total calories-502/pro-31/carb-80/fat-0

Meal 4

1 tbsp organic PB(100)
Pro-3.5
Fat-9
Carb-3

1 banana(110)
Carb-27

6 oz Grilled Chicken(110)
Pro-42
Fat-0
Carb-0

Total calories-430/pro-48/fat-9/carb-30

Meal 5

2 cup mixed veggies(90)
Pro-2
Carb-36

4-5 oz. grilled London broil (202)
Pro-32
Carb-0
Fat-8

Cottage Cheese (110) (fat free)*
Pro-15
Carb-8
Fat-5

total calories -492/pro-51/fat-13/carb-44

Meal 6
1 scoop casein protein(120)
Pro-23
Fat-1
Carb-2

1 tbsp PB(100)
Pro-3.5
Fat-9
Carb-3
Total calories-220/pro-27/fat-10/carb-5

TOTAL CALORIES PER DAY-2400
TOTAL FAT-37
TOTAL CARB-246
TOTAL PROTEIN-221

doesn't look to bad at all... but just in case, do some math for me

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:

If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

**eatrainrest** · 03-29-2009, 07:59 PM

thanks for the input, and sorry i didnt post my BMR... i calculated it according my training (as a trainer) and my BMR is 1989.585k calories (at 14.5% BF)...

on workout days id add around 500 calories burned with workout and cardio which equates to 2489 calories to maintain my current weight.
Now for LOSING weight slow and steady, 2489kcal-500=1989. So on my off days (with no gym activitity) when i elminate my PWO meal, it leaves me with 2110kcal (close enough to 1989 to maintain).
Obviously, im not lookin to lose drastic weight just body fat so 2400 is just under 2489 (my maintenance level of calories per day). hope it clears it up

**jamyjamjr** · 03-29-2009, 08:04 PM

i only have one issue.. your bmr is about 2000kcal? so that means with your daily activity at lets say 1.55xbmr, i think your not eating enough..... it should be 3080ish - 400, i'd say add another 200-300 kcal on workout days, have it be split between protien and efa's

**eatrainrest** · 03-29-2009, 08:10 PM

yea ill definately eliminate the grapes for breakfeast and jack it up to 8 egg whites and a 436 calorie breakfeast

**eatrainrest** · 03-29-2009, 08:13 PM

well the way i calculated the BMR was my Lean body weight(153.045) x 13 (for men) which equals 1989.585k calories i need a day with no activity to maintain my weight. added 500 for workout + cardio to maintain on workout days with activity. Im eating that amount of calories to maintain but because i made a drastic switch to diet properly in the long run im hoping to get around 10-12 percent BF

**jamyjamjr** · 03-29-2009, 08:24 PM

Originally Posted by eatrainrest

well the way i calculated the BMR was my Lean body weight(153.045) x 13 (for men) which equals 1989.585k calories i need a day with no activity to maintain my weight. added 500 for workout + cardio to maintain on workout days with activity. Im eating that amount of calories to maintain but because i made a drastic switch to diet properly in the long run im hoping to get around 10-12 percent BF

you need to eat more imo... not much more.. like i said two to three hundred on your workoutdays.... every thing is pretty much thumbs up man, keep us posted as to your progess