Cutting diet

[bk2718]

I am having a little trouble putting together a solid cutting diet. I have dropped some fat over the past few weeks but mostly because I picked my cardio up and dropped some carbs from certain meals. I need 3200 calories a day to maintain my current weight. So I am shooting for 2700-2800 calories to get rid of the remaining fat without losing to much muscle. Here is a sample diet I just put together. I am at a loss for what I should eat in meal 4. Any help would be great.

Meal #1: 6:45am

- Oatmeal (1 cup) [Fat:2.5g, Carb:27g, Protein:5.0g]
- 1 Whole Egg [Fat:5.4g, Carb:0.6g, Protein:5.4g]
- 6 Egg Whites [Fat:0.5g, Carb:2.2g, Protein:32.2g] or Protein shake.


Meal #2: 9 am
- 6oz Chicken Breast (Boneless, Grilled) [Fat:2.5g, Carb:0g, Protein:23g]
- 1 Cup Broccoli [Fat:2.7g, Carb:7.1g, Protein:2.3g]
- 1/4 cup almonds [Fat:15g, Carb:5g, Protein:6g]



Meal #3: 12
- 6oz Chicken Breast (Boneless, Grilled) [Fat:2.5g, Carb:0g, Protein:23g]
- 1 Cup Broccoli [Fat:2.7g, Carb:7.1g, Protein:2.3g]



Meal #4: 2:30



Meal #5: 5:30 Pre Workout
- 6oz Chicken Breast (Boneless, Grilled) [Fat:2.5g, Carb:0g, Protein:23g]
-1/2 cup brown rice cals85/carbs17.5/pro 2g/fat1.5 g


6 or 6:15 Train 50 min total


Meal #6 : 7PM
-2 scoops of Whey Protein
-Banana [Fat:0g, Carb:23g, Protein:1g]


Meal #8: 9PM
-4oz Beef
- 1 Cup Broccoli [Fat:2.7g, Carb:7.1g, Protein:2.3g]

[FireGuy]

As boring as it may sound you could always repeat meal 1 or 3 for #4.

[jamyjamjr]

eating too much of the same protien source in the same day repetitivly will cause food allergies.. switch to other meats.. i pull from 5 protien sources a day...

u could also go for empty stomach cardio...

how about re-feed days?? do you have that scheduled??

[FireGuy]

eating too much of the same protien source in the same day repetitivly will cause food allergies.. switch to other meats.. i pull from 5 protien sources a day...

u could also go for empty stomach cardio...

how about re-feed days?? do you have that scheduled??

I think "will" is too strong of a statement. I have had beef 7 times a day for over 6 weeks in a row and have ran chicken at the same rate for the same amount of time and never have developed a food allergy. I think it may be more prevalent in tuna. I am not saying it cant happen but doing 3-4 servings of chicken a day is likely not going to cause issues for the majority of people.

[bk2718]

Yeah well i also have fish to incorporate into my meals as well. I should have noted that in my previous post. It does get boring eating the same types of food day in and day out. Would throwing some tuna into meal 3 be a good solution?

As far as re-feed days I don't have a specific day scheduled. But I will add a little more pasta or rice on those types of days.

With hitting a lot of traffic going to work in the mornings I am stuck doing cardio after my workouts in the evenings. But I have thought about sucking it up and getting up early to do cardio.

[jamyjamjr]

Yeah well i also have fish to incorporate into my meals as well. I should have noted that in my previous post. It does get boring eating the same types of food day in and day out. Would throwing some tuna into meal 3 be a good solution?

As far as re-feed days I don't have a specific day scheduled. But I will add a little more pasta or rice on those types of days.
With hitting a lot of traffic going to work in the mornings I am stuck doing cardio after my workouts in the evenings. But I have thought about sucking it up and getting up early to do cardio.

you should make your re-feed days cheat days and go at alota simple carbs.. pizza, pasta, go ahead and over do it a bit.. you take one step back to take 3 steps forward...

[bk2718]

Alright will do I will take your advice.

Other than that would you change or add anything to the diet I posted?

[jamyjamjr]

when did 6oz of chicken breast become 23g protien?? your macros seem off bro..

[bk2718]

Updated Diet:
Meal #1: 6:45am

- Oatmeal (1 cup) [Fat:2.5g, Carb:27g, Protein:5.0g]
- 1 Whole Egg [Fat:5.4g, Carb:0.6g, Protein:5.4g]
- 6 Egg Whites [Fat:0.5g, Carb:2.2g, Protein:32.2g] or Protein shake.


Meal #2: 9 am
- 6oz Chicken Breast [Fat:13.1g, Carb:0g, Protein:50.3g]
- 1 Cup Broccoli [Fat:2.7g, Carb:7.1g, Protein:2.3g]
- 1/4 cup almonds [Fat:15g, Carb:5g, Protein:6g]



Meal #3: 12
- 6oz Chicken Breast [Fat:2.5g, Carb:0g, Protein:36g]
- 1 Cup Broccoli [Fat:2.7g, Carb:7.1g, Protein:2.3g]



Meal #4: 2:30
-1 can of tuna [Fat:1g, Carb:0g, Protein:42g]
- 1 Cup Broccoli [Fat:2.7g, Carb:7.1g, Protein:2.3g]


Meal #5: 5:30 Pre Workout
- 6oz Chicken Breast [Fat:13.1g, Carb:0g, Protein:50.3g] Or fish 4 oz[Fat:1g, Carb:0g, Protein:20g]
-1/2 cup brown rice cals85/carbs17.5/pro 2g/fat1.5 g


6 or 6:15 Train 50 min total


Meal #6 : 7PM Post workout meal
-2 scoops of Whey Protein
-Banana [Fat:0g, Carb:23g, Protein:1g]


Meal #8: 9PM
- 6oz London Broil Steak[Fat:6.7g, Carb:0.0g, Protein:61.0g]
- 1 Cup Broccoli [Fat:2.7g, Carb:7.1g, Protein:2.3g]

[jamyjamjr]

again, why is there three diff values for 6oz of chicken breast.. first u put 50, then 36, then 20g, what gives??

i cant tweak your diet if you cant count macros... there would be no point

[Godson]

I am having a little trouble putting together a solid cutting diet. I have dropped some fat over the past few weeks but mostly because I picked my cardio up and dropped some carbs from certain meals. I need 3200 calories a day to maintain my current weight. So I am shooting for 2700-2800 calories to get rid of the remaining fat without losing to much muscle. Here is a sample diet I just put together. I am at a loss for what I should eat in meal 4. Any help would be great.

Meal #1: 6:45am

- Oatmeal (1 cup) [Fat:2.5g, Carb:27g, Protein:5.0g]
- 1 Whole Egg [Fat:5.4g, Carb:0.6g, Protein:5.4g]
- 6 Egg Whites [Fat:0.5g, Carb:2.2g, Protein:32.2g] or Protein shake.


Meal #2: 9 am
- 6oz Chicken Breast (Boneless, Grilled) [Fat:2.5g, Carb:0g, Protein:23g]
- 1 Cup Broccoli [Fat:2.7g, Carb:7.1g, Protein:2.3g]
- 1/4 cup almonds [Fat:15g, Carb:5g, Protein:6g]



Meal #3: 12
- 6oz Chicken Breast (Boneless, Grilled) [Fat:2.5g, Carb:0g, Protein:23g]
- 1 Cup Broccoli [Fat:2.7g, Carb:7.1g, Protein:2.3g]



Meal #4: 2:30



Meal #5: 5:30 Pre Workout
- 6oz Chicken Breast (Boneless, Grilled) [Fat:2.5g, Carb:0g, Protein:23g]
-1/2 cup brown rice cals85/carbs17.5/pro 2g/fat1.5 g


6 or 6:15 Train 50 min total


Meal #6 : 7PM
-2 scoops of Whey Protein
-Banana [Fat:0g, Carb:23g, Protein:1g]


Meal #8: 9PM
-4oz Beef
- 1 Cup Broccoli [Fat:2.7g, Carb:7.1g, Protein:2.3g]

you need 3200 calories to maintain your current weight ?
if you ever bulk you're gonna need like 4700 lol

[Godson]

again, why is there three diff values for 6oz of chicken breast.. first u put 50, then 36, then 20g, what gives??

i cant tweak your diet if you cant count macros... there would be no point

quite funny

[jamyjamjr]

you need 3200 calories to maintain your current weight ?
if you ever bulk you're gonna need like 4700 lol

i wouldn't put him past 3700kcal on a bulk

[Hunter]

you need 3200 calories to maintain your current weight ?
if you ever bulk you're gonna need like 4700 lol

Alot of people bump the cals up to high during a bulk and put on unnecassary fat. Then have to run a longer and more intensive cutting diet to help get back to the bf they want to be at. I myself(I have no interest in competing tho which might influence my view on this) would rather gain less weight per year but keep my bf under 12% at all times.

[FireGuy]

Alot of people bump the cals up to high during a bulk and put on unnecassary fat. Then have to run a longer and more intensive cutting diet to help get back to the bf they want to be at. I myself(I have no interest in competing tho which might influence my view on this) would rather gain less weight per year but keep my bf under 12% at all times.

Amen to that.

[bk2718]

I guess I was having a little copy and paste problems last night: Here is an updated one with total macros and calories:

Meal #1: 6:45am

- Oatmeal (1 cup) [Fat: 2.5g, Carb: 27g, Protein: 5.0g] 150 Calories
- 1 Whole Egg [Fat: 5.4g, Carb: 0.6g, Protein: 5.4g] 90 calories
- 6 Egg Whites [Fat: 0.5g, Carb: 2.2g, Protein: 32.2g] 102 Calories or Protein shake.
TOTAL: [Fat: 7.9g, Carb: 29.8g, Protein: 42.6g] 342 Calories


Meal #2: 9 am
- 6oz Grilled Chicken Breast [Fat: 2.1g, Carb: 0g, Protein: 39.3g] 187 Calories
- 1 Cup Broccoli [Fat: 2.7g, Carb: 7.1g, Protein: 2.3g] 25 Calories
- 1/4 cup almonds [Fat: 15g, Carb: 5g, Protein: 6g] 170 Calories
TOTAL: [Fat: 19.8g, Carb: 12.1g, Protein: 47.6g] 382 Calories


Meal #3: 12
- 6oz Grilled Chicken Breast [Fat: 2.1g, Carb: 0g, Protein: 39.3g] 187 Calories
- 1 Cup Broccoli [Fat: 2.7g, Carb: 7.1g, Protein: 2.3g] 25 Calories
TOTAL: [Fat: 4.8g, Carb: 7.1g, Protein: 41.6g] 212 Calories


Meal #4: 2:30
-1 can of tuna [Fat: 1g, Carb: 0g, Protein: 42g] 191 Calories
- 1 Cup Broccoli [Fat: 2.7g, Carb: 7.1g, Protein: 2.3g] 25 Calories
TOTAL: [Fat: 3.7g, Carb: 7.1g, Protein: 44.3g] 216 Calories


Meal #5: 5:30 Pre Workout
- 6oz Grilled Chicken Breast [Fat: 2.1g, Carb: 0g, Protein: 39.3g] 187 Calories
Or fish 4 oz [Fat: 1g, Carb: 0g, Protein: 20g]
-1/2 cup brown rice [Fat: 1.5g, Carb: 17.5g, Protein: 2g] 150 Calories
TOTAL: [Fat: 3.6g, Carb: 17.5g, Protein: 41.3g] 337 Calories


6:15 Workout followed by 20min cardio


Meal #6: 7:25PM Post workout meal
-2 scoops of Whey Protein [Fat: 4g, Carbs: 2g, Protein: 44g] Calories 216
-Banana [Fat: 0g, Carb: 23g, Protein: 1g] 92 Calories
TOTAL: [Fat: 4g, Carb: 25g, Protein: 45g] 308 Calories


Meal #7: 9PM
- 6oz London broil Steak [Fat: 12g, Carb: 0.0g, Protein: 46g] 310 Calories
- 1 Cup Broccoli [Fat: 2.7g, Carb: 7.1g, Protein: 2.3g] 25 Calories
TOTAL: [Fat: 14.7g, Carb: 7.1g, Protein: 48.3g] 335 Calories


TOTAL: [Fat: 58.5g, Carb: 105.7g, Protein: 343.7g] 2132 Calories

I am 500-600 calories short of where I need to be so I was thinking of adding more carbs in my post workout meal. Any suggestions/ideas or improvements?

66+(6.23x185)+(12.7x70)-(6.8x26)

66+1152.55+889-176.8= 1930.75

1930.75x1.725=3330.54

[jamyjamjr]

I guess I was having a little copy and paste problems last night: Here is an updated one with total macros and calories:

Meal #1: 6:45am

- Oatmeal (1 cup) [Fat: 2.5g, Carb: 27g, Protein: 5.0g] 150 Calories double up on your oat meal
- 1 Whole Egg [Fat: 5.4g, Carb: 0.6g, Protein: 5.4g] 90 calories
- 6 Egg Whites [Fat: 0.5g, Carb: 2.2g, Protein: 32.2g] 102 Calories or Protein shake. omit protien shake, eat real food
TOTAL: [Fat: 7.9g, Carb: 29.8g, Protein: 42.6g] 342 Calories


Meal #2: 9 am
- 6oz Grilled Chicken Breast [Fat: 2.1g, Carb: 0g, Protein: 39.3g] 187 Calories
- 1 Cup Broccoli [Fat: 2.7g, Carb: 7.1g, Protein: 2.3g] 25 Calories
- 1/4 cup almonds [Fat: 15g, Carb: 5g, Protein: 6g] 170 Calories
TOTAL: [Fat: 19.8g, Carb: 12.1g, Protein: 47.6g] 382 Calories


Meal #3: 12
- 6oz Grilled Chicken Breast [Fat: 2.1g, Carb: 0g, Protein: 39.3g] 187 Calories
- 1 Cup Broccoli [Fat: 2.7g, Carb: 7.1g, Protein: 2.3g] 25 Calories
TOTAL: [Fat: 4.8g, Carb: 7.1g, Protein: 41.6g] 212 Calories add a complest carb


Meal #4: 2:30
-1 can of tuna [Fat: 1g, Carb: 0g, Protein: 42g] 191 Calories
- 1 Cup Broccoli [Fat: 2.7g, Carb: 7.1g, Protein: 2.3g] 25 Calories
TOTAL: [Fat: 3.7g, Carb: 7.1g, Protein: 44.3g] 216 Calories add efa


Meal #5: 5:30 Pre Workout
- 6oz Grilled Chicken Breast [Fat: 2.1g, Carb: 0g, Protein: 39.3g] 187 Calories
Or fish 4 oz [Fat: 1g, Carb: 0g, Protein: 20g]
-1/2 cup brown rice [Fat: 1.5g, Carb: 17.5g, Protein: 2g] 150 Calories double up on your serving of brown rice
TOTAL: [Fat: 3.6g, Carb: 17.5g, Protein: 41.3g] 337 Calories


6:15 Workout followed by 20min cardio


Meal #6: 7:25PM Post workout meal
-2 scoops of Whey Protein [Fat: 4g, Carbs: 2g, Protein: 44g] Calories 216
-Banana [Fat: 0g, Carb: 23g, Protein: 1g] 92 Calories
TOTAL: [Fat: 4g, Carb: 25g, Protein: 45g] 308 Calories


Meal #7: 9PM
- 6oz London broil Steak [Fat: 12g, Carb: 0.0g, Protein: 46g] 310 Calories
- 1 Cup Broccoli [Fat: 2.7g, Carb: 7.1g, Protein: 2.3g] 25 Calories
TOTAL: [Fat: 14.7g, Carb: 7.1g, Protein: 48.3g] 335 Calories u can add efa


TOTAL: [Fat: 58.5g, Carb: 105.7g, Protein: 343.7g] 2132 Calories

I am 500-600 calories short of where I need to be so I was thinking of adding more carbs in my post workout meal. Any suggestions/ideas or improvements?

66+(6.23x185)+(12.7x70)-(6.8x26)

66+1152.55+889-176.8= 1930.75

1930.75x1.725=3330.54

my advice in bold should help you get to your caloric needs