Cutting Diet

**makod** · 07-10-2009, 04:05 AM

I'm sitting just above 20% bf but i will send a pic to jamy soon to get his opinion (if he doesn't mind).

I fainted in the bathroom 2 nights ago and smashed my face on the bathtub so i'm out for a week.

I'm coming off keto diet and wanted to get a good cutting diet for the next 8-10 weeks then will probably go back on it to really shred for summer.

Stats:
Age: 18
Height: 5'8"
Weight: 80kg 177pound

Meal 1
Whey & Oats
50g pro 50g carbs

Meal 2
1 Chicken Breast
50g pro

Meal 3
300g Beef Mince & 150g Brown Rice
50g pro 50g carbs

PWO
Whey & Oats or 2 Bananas
25g pro 50g carbs

Meal 5
Tuna & 40g Almonds
35g pro 20g fat

Meal 6
Casein & Macadamia Oil
35g pro 20g fat

250 p 150 c 40 f 2000 cals

**Phate** · 07-10-2009, 10:06 AM

Originally Posted by makod

I'm sitting just above 20% bf but i will send a pic to jamy soon to get his opinion (if he doesn't mind).

I fainted in the bathroom 2 nights ago and smashed my face on the bathtub so i'm out for a week.

I'm coming off keto diet and wanted to get a good cutting diet for the next 8-10 weeks then will probably go back on it to really shred for summer.

Stats:
Age: 18
Height: 5'8"
Weight: 80kg 177pound

Meal 1
Whey & Oats
50g pro 50g carbs
cut protein to 35g from a whole food source and add 2-3c of veggies, but out the oatmeal
Meal 2
1 Chicken Breast
50g pro
cut down to 35g of protein, add some veggies if hungry
Meal 3
300g Beef Mince & 150g Brown Rice
50g pro 50g carbs
cut to 220g of lean mince and cut rice to 80g
PWO
Whey & Oats or 2 Bananas
25g pro 50g carbs
up protein to 35g and use 25-35g starchy carbs
Meal 5
Tuna & 40g Almonds
35g pro 20g fat
cut to 20g of almonds
Meal 6
Casein & Macadamia Oil
35g pro 20g fat

250 p 150 c 40 f 2000 cals

we need your TDEE, probably harris benedict would be best unless you know your bf% for sure

aside from that i did a very basic critique in bold above

recalculate your macros and post with TDEE

**jamyjamjr** · 07-10-2009, 02:02 PM

i dont mind u sending me a pic bro.. go for it so we can use the right formula...

**makod** · 07-11-2009, 10:18 PM

just waiting on a bf% from jamy.

PHATE

Meal 1
Whey & Oats
50g pro 50g carbs
cut protein to 35g from a whole food source and add 2-3c of veggies, but out the oatmeal

Does out the oatmeal mean take it out?

Meal 2
1 Chicken Breast
50g pro
cut down to 35g of protein, add some veggies if hungry
OK

Meal 3
300g Beef Mince & 150g Brown Rice
50g pro 50g carbs
cut to 220g of lean mince and cut rice to 80g – 80g of instant rice = 25g carbs is this ok?

PWO
Whey & Oats or 2 Bananas
25g pro 50g carbs
up protein to 35g and use 25-35g starchy carbs
OK

Meal 5
Tuna & 40g Almonds
35g pro 20g fat
cut to 20g of almonds = 10 g fat is this OK

Meal 6
Casein & Macadamia Oil
35g pro 20g fat

250 p 150 c 40 f 2000 cals

New totals 175p 90c (not counting veggies and oats) 30f

1330 cals a bit low???

**jamyjamjr** · 07-11-2009, 11:38 PM

i'd say 22-24%... lets say 23 just to be safe..

**jamyjamjr** · 07-11-2009, 11:39 PM

why wouldn't you count oats??

**makod** · 07-11-2009, 11:55 PM

i'm not sure if phate is saying to take them out or not so i didn't count them.

so i have calculated and for weight loss i'm looking at 2000cal/day. even with 50g oats in the morning that's like 1500cal/day not including veggies. bit low?

thanks for the bf% estimation jamy.

**jamyjamjr** · 07-11-2009, 11:58 PM

do the bmr tdee calcs...

**makod** · 07-12-2009, 12:02 AM

BMR 1363cal

TDEE 2687cal

**jamyjamjr** · 07-12-2009, 12:04 AM

up your cal by 200, i would do this with carbs and protien.. 25 g each...

make the changes and post up a finalized diet

**makod** · 07-12-2009, 12:10 AM

Do i keep oats in breakfast?

+200cal would = 1700cal total?

**makod** · 07-12-2009, 12:20 AM

Meal 1
1 Chicken breast & Oats
50g pro 50g carbs

Meal 2
220g Beef mince + veggies
35g p

Meal 3
1 Chicken Breast & 80g Brown Rice
50g pro 25g carbs

PWO
Whey & Oats
35g pro 35g carbs

Meal 5
Tuna & 20g Almonds
35g pro 10g fat

Meal 6
Casein & Macadamia Oil
35g pro 20g fat

240p 110c 30f 1670cal

thats what i got so far

**jamyjamjr** · 07-12-2009, 01:01 AM

Originally Posted by makod

Do i keep oats in breakfast?

+200cal would = 1700cal total?

u were at 1500kcal???

i want you at a 2300kcal...

270g protien
200g carbs
50g fats

**jamyjamjr** · 07-12-2009, 01:04 AM

Originally Posted by makod

Meal 1
1 Chicken breast & Oats
50g pro 50g carbs
do we have a prob with eggs???
Meal 2
220g Beef mince + veggies
35g p
i personaly think u should eat this as your last meal, do another lean meat and add some complex carbs
Meal 3
1 Chicken Breast & 80g Brown Rice
50g pro 25g carbs
ok
PWO
Whey & Oats
35g pro 35g carbs
drop the oats for a semi simple carb.. white bagel, rice, pasta
u can up on the carbs here
Meal 5
Tuna & 20g Almonds
35g pro 10g fat
ok, u can up the protien here..
Meal 6
Casein & Macadamia Oil
35g pro 20g fat
up casein to 50
240p 110c 30f 1670cal

thats what i got so far

make some changes here, get as close to the split i provided above.. post for finalization

**makod** · 07-12-2009, 01:25 AM

your changes are quite different to phates above but since your actively helping me lets get this done.

I like eggs but i cant get egg whites alone unless i start cracking eggs every morning. how many would i need?

This is what i had initially. Its in my original post.

Meal 1
Whey & Oats how many egg whites? i would have to crack this many eggs every morning and throw away the yolk
50g pro 50g carbs

Meal 2
1 Chicken Breast + veggies
50g pro

Meal 3
300g Beef Mince & 150g Brown Rice
50g pro 50g carbs

PWO
Whey & 2 Bananas
25g pro 60g carbs

Meal 5
Tuna & 40g Almonds
35g pro 20g fat

Meal 6
Casein & Macadamia Oil
35g pro 20g fat

250p 160c 40f 2040cals. i dont like the idea of 2300cals RE Just wasted 4 months

**jamyjamjr** · 07-12-2009, 01:27 PM

3 whole eggs, 7 egg whites...

**jamyjamjr** · 07-12-2009, 01:30 PM

Originally Posted by makod

your changes are quite different to phates above but since your actively helping me lets get this done.

I like eggs but i cant get egg whites alone unless i start cracking eggs every morning. how many would i need?

This is what i had initially. Its in my original post.

Meal 1
Whey & Oats how many egg whites? i would have to crack this many eggs every morning and throw away the yolk
50g pro 50g carbs

Meal 2
1 Chicken Breast + veggies
50g pro

Meal 3
300g Beef Mince & 150g Brown Rice
50g pro 50g carbs

PWO
Whey & 2 Bananas
25g pro 60g carbs

Meal 5
Tuna & 40g Almonds
35g pro 20g fat

Meal 6
Casein & Macadamia Oil
35g pro 20g fat

250p 160c 40f 2040cals. i dont like the idea of 2300cals RE Just wasted 4 months

alotta people dont like the idea of how much i tell them to eat.. shit i eat nearly 4k a day, try that on for size...

start at 2300kcal, if you gain weight the first week, cut down to 2100kcal, if your still gaining weight, cut down another 200 (u shouldn't need to in any way shape or form)... 2000 is nothing...2300 kcal is nothing...

make sure your doing your cardio and your working out.. i promise you you'll lose an average of 2lbs a week in the healtiest of ways...

dieting takes microcalibersim, everyones body is diff.. we just get you going in the right direction...

**makod** · 07-12-2009, 11:48 PM

ok jamy i hear ya.

So lets say the diet above i went 50g casein in the last meal, had some mayonnaise with the tuna and cooked the beef mince in some red tomato based sauce would i be ok? thats another 200cal.

Im pretty sure i can pre boil the eggs and have them for breakfast (go to get to work) are there any other options? Maybe chicken breast meal 1 and then eggs for meal 2? Why do i need a whole food for meal 1? thank you!

**Phate** · 07-13-2009, 05:21 AM

Originally Posted by makod

ok jamy i hear ya.

So lets say the diet above i went 50g casein in the last meal, had some mayonnaise with the tuna and cooked the beef mince in some red tomato based sauce would i be ok? thats another 200cal.
mayo i wouldn't use, if you have to i would use light miracle whip(20cal per Tbsp vs. 45-60ca for mayo), if you cook the beef mince in that you'll have to factor it in, those types of sauces can hide alot of simple sugars, i would make a tomato based sauce from actual tomatos and slow roast a really lean roast in it for 6-8 hours, use lots of spices and such to sub for the sugar
Im pretty sure i can pre boil the eggs and have them for breakfast (go to get to work) are there any other options? Maybe chicken breast meal 1 and then eggs for meal 2? Why do i need a whole food for meal 1? thank you!

you can micro the eggs if you use egg beaters egg whites, they will fluff up in the micro in a few minutes, you don't HAVE to have whole food for meal one, but if you are going to use a shake then i would mix 70/30 casein to whey at least, it would be better if you have an intermediate release protein in there, maybe 50/25/25 casein, egg whites, whey in a blender with some instant coffee for a morning shake, sound good?

**makod** · 07-13-2009, 06:13 AM

sounds very good.

i will get my mum to help with that sauce for the beef. I LOVE RED SAUCE. I just wish tomatoes didn't have so much sugar. I'm going to educate myself on fructose sucrose and all types of sugar tonight.

I see people saying "egg beaters" on this site alot. what are they?

I will do that whey/casien mix for meal 1 and when i have a bit more time in the morning i will do the eggs.

So were pretty much done here?

**jamyjamjr** · 07-13-2009, 08:47 AM

for now... keep us posted as to your weight in 7 days

**jamull2852** · 07-13-2009, 11:15 AM

cant wait to see the results, jamy you sound like the man I need to talk to also.

**jamyjamjr** · 07-13-2009, 02:44 PM

Originally Posted by jamull2852

cant wait to see the results, jamy you sound like the man I need to talk to also.

i'd be more then happy to help you.. just start you own thread k??

**makod** · 07-19-2009, 09:55 AM

starting diet tomorrow (monday) will update in a week or 2

**makod** · 07-30-2009, 11:00 PM

1/2 kg loss after about 2 weeks. changed to empty stomach cardio. this is nearly 2 weeks in. cardio 4-5 times a week. i did go out twice on the weekend and drank hard.