diet gurus please critique!

[wizard55]

Hey guys I've started cutting about two weeks ago and I was wondering if you could go over my diet..thank you. I do 20 minutes of high intensity cardio in the AM about 4-5 times a week and lift in the afternoon. I am also taking a fat burner..I don't know if it will help much.

BMR: 2390 calories. I chose to moderately active one which is 3-5 times a week.

Stats: 5'8-9
166 lbs
bf 14-15%

Meal 1: 3 whole eggs
3 egg whites
1/2 cup of oatmeal
33g protein 27g carb

Meal 2: 2 cans of tuna
2 pieces whole wheat bread

~70g/protein 30g/carb

Meal 3 (about 30-45 mins after meal 2): 2 scoops ON protein
1/4 cup almonds
48g/protein 20g/fat

Meal 4 PWO: 2 Scoops ON protein
1 apple or banana
48g/protein (not sure how many carbs are in the fruit)

Meal 5: 6-8 oz. chicken breast
2 cups veggies
2 tbsp. olive oil
35g/protein 40g/fat

Meal 6: 1 cup fat-free cottage cheese
1 tbsp. olive oil
30g/protein 20g/fat

[wizard55]

I forgot to mention that I carb up twice week and have one cheat meal on one of the carb up days.

[eatrainrest]

what are daily macro totals

[wizard55]

246g/protein 57 g/carb not including banana/apple and veggies and 95g/fat

[wizard55]

equals about 1782 cals without including the veggies and banana/apple for carbs

[eatrainrest]

246g/protein 57 g/carb not including banana/apple and veggies and 95g/fat

well you should include the banana and apple into carb intake.. i think its too low at 57g

[collar]

i would include all and recalculate.
except veggies personally i dont include veggies but my veggies are usually brocolli

[wizard55]

100 grams of a banana is about 23g/carb so it would be abotu 80g/carb in total 5x a week and I up the carbs twice a week

[wizard55]

Ok..I recalculated all the macros and it is 246g/protein, 77g/fat, 80g/carb

[eatrainrest]

Ok..I recalculated all the macros and it is 246g/protein, 77g/fat, 80g/carb

macros look aright if you are carb sensitive.. i personally htink its too low if your looking to gain/maintain some muscle mass while doing this kind of diet

[wizard55]

my goal with this diet is mainly fat loss..Should I still increase my carbs eventhough I carb-up twice a week?

[eatrainrest]

i would carb up once a week and keep carbs 150g

[wizard55]

prior to my cut I ate about 150g/carb a day and I gained weight lol..I guess I am carb sensitive..If i'm carb sensitive would it be fine if I left carbs where they are right now? Sorry for all the questions..i'm kinda of a newbie when it comes to cutting and I don't really want to sacrifice too much size will cutting.

[FireGuy]

The 70 grams of protein in meal # 2 is too much. I wouldnt go over 50 grams per meal.

[eatrainrest]

prior to my cut I ate about 150g/carb a day and I gained weight lol..I guess I am carb sensitive..If i'm carb sensitive would it be fine if I left carbs where they are right now? Sorry for all the questions..i'm kinda of a newbie when it comes to cutting and I don't really want to sacrifice too much size will cutting.

it depends if your having enough dietary fats.. ive been taught brain function needs 156g carbs. so i personally never go well below 150. im also carb sensitive to an extent so i keep my workout days at around 200g and my non workout days at 150. if your gaining weight your probably eating too many calories.

[FireGuy]

it depends if your having enough dietary fats.. ive been taught brain function needs 156g carbs. so i personally never go well below 150. im also carb sensitive to an extent so i keep my workout days at around 200g and my non workout days at 150. if your gaining weight your probably eating too many calories.

Now I know why I cant find my car in the gym parking lot when carb depleting.

[wizard55]

well I keep my fats around 77g. I also lowered protein intake to about 52gs in meal 2..thanks fireguy..I guess i'll try to keep my carbs around 80 and instead of carbing up twice i'll do it once a week with a few meals and I'll update you guys on the progress in a couple weeks or so.