Cutting diet. Need experts aproval!

**GuybrushThreepwod** · 08-31-2009, 02:57 PM

Alright diet gurus. After getting the advise that I don't need to be bulking yet, I've been hard at work figuring out a great cutting diet. After reading post after post, and finding fat content and calorie content and carb content... I think I finally have it down! Please let me know if it is good to go! Thanks!

My stats:
AGE 25
WEIGHT 195
HEIGHT 6 FT
BF% 20%?

6am 8 egg white, 1 cup of oatmeal
3000 mg *****-3, Glutamine, Multi Vitam

9am 1 scoop Whey, 6-8oz deli turkey

11am Chicken breast, Broccoli, Spinach
3000 mg *****-3

2pm Tuna Fish, 1/8 cup Walnuts

PreWO 1 scoop Whey

PWP 2 1/2 scoop Whey, Carb shake, Creatine

7pm Chicken breast, Broccoli, Spinach, 1/2 cup brown rice
3000 mg *****-3

9pm 1 1/2 scoop Casein

TOTALS
CALORIES 2560
PROTIEN 347
FAT 52
CARBS 227 (on workout days) 127 (rest days)

**Twist** · 08-31-2009, 03:27 PM

Originally Posted by GuybrushThreepwod

Alright diet gurus. After getting the advise that I don't need to be bulking yet, I've been hard at work figuring out a great cutting diet. After reading post after post, and finding fat content and calorie content and carb content... I think I finally have it down! Please let me know if it is good to go! Thanks!

My stats:
AGE 25
WEIGHT 195
HEIGHT 6 FT
BF% 20%?

6am 8 egg white, 1 cup of oatmeal
3000 mg *****-3, Glutamine, Multi Vitam

9am 1 scoop Whey, 6-8oz deli turkey OMIT SHAKE

11am Chicken breast, Broccoli, Spinach
3000 mg *****-3

2pm Tuna Fish, 1/8 cup Walnuts

PreWO 1 scoop Whey

PWP 2 1/2 scoop Whey, Carb shake, Creatine WHY NOT FOOD?

7pm Chicken breast, Broccoli, Spinach, 1/2 cup brown rice
3000 mg *****-3

9pm 1 1/2 scoop Casein PROTEIN FAT MEAL INSTEAD OF SHAKE

TOTALS
CALORIES 2560
PROTIEN 347
FAT 52
CARBS 227 (on workout days) 127 (rest days)

too many shakes.
BMR/TDEE?
is the deli turkey processed or is it freshly sliced? deli has all kinds of sodium etc in it.

**GuybrushThreepwod** · 08-31-2009, 03:53 PM

Turkey is fresh sliced and low sodium. Not the best I know, but it's easy!

I can switch the 9pm Casein shake for Low Fat Cottage cheese.

The shakes for Post WO is pretty standard. I don't know anyone who doesn't consume a shake after workouts.

(I don't know what BMR/TDEE means...)

I just noticed that the post blocked out 0mega-3. I wonder why?

**Twist** · 08-31-2009, 03:59 PM

Originally Posted by guybrushthreepwod

turkey is fresh sliced and low sodium. Not the best i know, but it's easy!

I can switch the 9pm casein shake for low fat cottage cheese.
***Better

the shakes for post wo is pretty standard. I don't know anyone who doesn't consume a shake after workouts.
***Maybe so but 4 of your meals are shakes. I take in a 20g whey only shake before cardio then eat real food after that. Do you wanna look like everyone or a select few? Have to eat like them.

(i don't know what bmr/tdee means...)
***here you go!!
Bmr formula #1 (if you bf is high, use this one... You need an accurate bf reading)

bmr formula #2 (only to be used if your bf is low)

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

i just noticed that the post blocked out 0mega-3. I wonder why?
*Probably a source website at one time.

i wrote it in there

**GuybrushThreepwod** · 08-31-2009, 04:15 PM

Do you wanna look like everyone or a select few? Have to eat like them.

Point taken. How about a chicken breast, 1 scoop whey, carb shake, and creatine for the PWO? Better?

I did the calculation and came up with 3139.1375.

so what you're saying Is I need to eat an extra 600 calories or so? On a cutting diet?

**jamyjamjr** · 08-31-2009, 04:51 PM

how the hell are u getting over 200g carbs in with what your eating?? give me macros for each meal...

**Twist** · 08-31-2009, 05:25 PM

Originally Posted by GuybrushThreepwod

Do you wanna look like everyone or a select few? Have to eat like them.

Point taken. How about a chicken breast, 1 scoop whey, carb shake, and creatine for the PWO? Better?

I did the calculation and came up with 3139.1375.

so what you're saying Is I need to eat an extra 600 calories or so? On a cutting diet?

you want to be at about 2600. plus I would add cardio. If you do a lot of cardio then then maybe up cals a little

**GuybrushThreepwod** · 08-31-2009, 06:03 PM

Originally Posted by jamyjamjr

how the hell are u getting over 200g carbs in with what your eating?? give me macros for each meal...

I figured the large Post workout carb need from the unofficial "cutting diet" thread.

Here is my original plan.

6am Protein 46g
8 egg whites, 1 cup oatmeal
3x Fish oil, Glutamine, Multi Vitamin
CALORIES 570
CARBS 58
FAT 6

9am Protein 55g
1 scoop Whey, 6oz. Deli meat

11am Protein 55g
Chicken breast, Spinach, Brocoli
3x Fish oil
CALORIES 360
CARBS 8
FAT 9

2pm Protein 35g
Tuna Fish, 1/8 cup Walnuts
CALORIES 250
CARBS 3
FAT 10

pre WO 20g protein shake
CALORIES 110
CARBS 4
FAT 1.5

post WO 50g protein, 100g carb shake, Creatine shake
CALORIES 280
CARBS 100
FAT 4.5

7pm 56g protein
Chicken breast, broccoli, spinach, 1/2 cup rice
3x fish oil
CALORIES 540
CARBS 42
FAT 10.5

9pm 30g Casein protein shake or Low Fat Cottage Cheese

TOTALS
PROTEIN 347G
CARBS 227 on WO days, 127 on non WO days
CALORIES 2560
FAT 52

What is the purpose of the BMR/TDEE thing? Is that a maintenance number?

**jamyjamjr** · 08-31-2009, 06:06 PM

100g carbs pwo is way too much.. cut that in half.. take the other fifty and do them directly pre workout and make sure they're complex..

then that looks decent.. thogh i'd wantt to cut back on the protien a bit and add some efa's in it's place

**GuybrushThreepwod** · 08-31-2009, 06:20 PM

Originally Posted by jamyjamjr

100g carbs pwo is way too much.. cut that in half.. take the other fifty and do them directly pre workout and make sure they're complex..

then that looks decent.. thogh i'd wantt to cut back on the protien a bit and add some efa's in it's place

So for instance:

Prewo 1 scoop whey, 1 cup brown rice

Postwo 1 scoop whey, chicken breast, creatine, 50g carb shake

And just snack on some nuts through out the day?

**jamyjamjr** · 08-31-2009, 06:23 PM

no, you would need to cut some protien to snack on the nuts.. lower your protien level and then snack on the nuts.. almonds would be ideal

**GuybrushThreepwod** · 08-31-2009, 06:24 PM

sounds like a plan! Thanks jamyjamjr

**vingtor** · 08-31-2009, 07:57 PM

make sure you take your PWO 15 minutes after workout, lets the insulin blocking hormones "die" out of your system to allow insulin to kick in. your morning breakfest should have carbs in it. probobly to exchanges(30grams) cause your TEF(thermic effect of food) is highest in the morning, allowing your body to break it down, and also to stop your bdoy from destroying LBM(lean body mass) after a catabolic night.