My cutting diet

[jkproperties]

Hey all.
any help would be appreciated.

27yo
15% bf
78kg

Train min 3 days per week.
Normally 3 days weight training(10mins cardio) and
2 days cardio between 40 and 60 mins

I want to drop below 10% bf to get my abs out nicely.

8am P 30 C 20 F12
4 egg whites
2 whole eggs
Slice of whole wheat bread.
multi vit

10am P 24 C 1 F 15
Protein shake with O 3 and 6 oil.

12pm P 67 C 0 F 0
2x Chicken breasts

2pm P 25.5 C F 20.8
Can of tuna with a tablespoon mayonaise and some chilli sauce.

Train P 45 C 90 F 2.8
Pwo shake

4pm P 67 C 0 F 0
2x Chicken Breasts

6pm P 50 C 16 F 0
Beef/Chicken/Fish
3x Cal/mag

10pm P24 C 1 F 15
Protein shake
O 3 and 6 oil

Protein 323 on training days 280 on non training days
Carbs 128 on training days 83 on non training days
Fat 77.6

any feedback welcome.

This is my first cutting cycle ever.
What and how fast can I expect to lose fat.

[jamyjamjr]

bmr/tdee??

off the bat i can tell you your not eating enough and you need to drop all those shakes.. everything but pwo..

[jkproperties]

Hi jamyjamjr

Why are shakes not good?

Tdee = 2856.6
I think??
1.55 x 1842.96(BMR)

P = 1292 cal
C = 512 cal
F = 698.4

Total = 2502.4


only -354.2cal


I started this diet on Monday, Felt horrible and irretated,
Tuesday I had a hectic headache.
Today I feel fine.

How much more should I be eating?
I have a hectic day the shakes really help me get in the extra cals and protein.

I just forget to eat most of the time.

When i was on a bulking diet I couldn't add weight until I started using the protein shakes...

I have read so much on these forums I don't know where to go.
I want to lean as fast as possible without losing muscle obviously.

please advise me...

I can do anything I just need to know what to do...

[Twist]

your diet is nothing but protein. I am betting your carbs are simple and in your shakes. drop the shakes too.

[D7M]

Ok. something is seriously wrong with those macros.

I was wondering how you were getting 93g fat/day,

then I see you have 2 chicken breasts that contain 13g fat.

where is that fat coming from? bc. it's not the chicken.

[jkproperties]

your diet is nothing but protein. I am betting your carbs are simple and in your shakes. drop the shakes too.

this was my intention less carbs faster fat burning...
I can already see a difference since monday.

Please tell me what to do instead of what I am doing.

[jkproperties]

Ok. something is seriously wrong with those macros.

I was wondering how you were getting 93g fat/day,

then I see you have 2 chicken breasts that contain 13g fat.

where is that fat coming from? bc. it's not the chicken.

I must have looked at chicken with skin.
My mistake I have adjusted it.

My main fat comes from ***** 3 and 6 oil

any advice to what I can do to improve my diet?

[nothingtoitbuttodoit]

add some carbs in the first few meals, sweet potatoes are good.

also should have some veg with every meal as fibrous carbs are good for a cut

[jkproperties]

Thanks nothingtoitbuttodoit
how many grams should I be shooting for?
If I increase the carbs should I decrease protein?

to have a deficit on cals...

I just went to weigh myself...
I am now at 74.6kg
dropped 3.4kg since Monday.

is it possible???

[D7M]

well if you want to go low carb, you'll need to supplement further with better fat sources (not mayo!) for energy and the calories you need.

you lost 3.4kg (7.5lbs) in three days?

Alot of that is surely water weight from dropping carbs, but still a bit excessive

[jkproperties]

I was also very surprised.

I only add the mayo to make the tuna bearable.

I have o m e g a 3 and 6 twice a day.

what other good fat would you reccomend?

I have fish sometimes twice a day.

My fiancee said this morning you are looking skinny...

So I went to weigh myself. and had a little bit of a shock.

I checked my bf with calipers and it is now 13%.
But I don't really trust these...