Cutting Diet draft.

**cshibbyr** · 10-05-2009, 09:28 PM

Age- 22
weight- 240
Height- 6'2
BF- 25% (estimate)
Goal- Lose weight and BF.
Going for 60pro/20carb/20fat, like I stated this is a rough draft that i need help on.

1. Pro/Carb/Fat/Cal

8 Egg Whites- 40 0 0 200
.5 cup Oats- 3 50 2 218
1 Green Apple- ?
2 Fish Oil Caps
1 Flax Oil Cap
MultiV

Total- 43 50 2 418

2. 1 Can Tuna- 28 1 0 50
Salad- ?
3 Tbsp Light Italian- 0 2 1 15
1/4 cup Almonds- 6 6 15 170

Total- 34 9 16 235

3. 6oz Chicken- 36 0 3 165
.5 cup Brown Rice- 2.5 22 0 108
Salad- ?
3Tbsp Light Itilian- 0 2 1 15
1 Green Apple- ?

Total- 38.5 24 4 288

4 PWO.
2 Scoops Whey- 48 6 2 240
.5 cup Oats- 3 50 2 218
1 Green Apple- ?

Total- 51 56 4 458

5. 6oz Chicken- 36 0 3 165
Salad- ?
3 Tbsp Light Italian- 0 2 1 15

Total- 36 2 4 180

6. 2 Tbsp PB- 7 6 16 180
8oz FF Cottage C.- 30 10 0 160
2 Fish Oil Caps
1 Flax Oil Cap

Total- 37 14 16 240

Grand Total - 239 Pro 157 Carb 46 Fat 1919 Cal.

I think my Cals are to low for my weight. Was shooting for around 2500, but not sure how to manipulate it to reach 2500 cals. Again I dont care how many Cals I eat as long as I get my macros right.

***FireGuy*** · 10-05-2009, 10:06 PM

How much cardio do you plan on doing in conjunction with this diet?

**cshibbyr** · 10-05-2009, 11:00 PM

Originally Posted by FireGuy1

How much cardio do you plan on doing in conjunction with this diet?

45-60 mins

**Klimax** · 10-06-2009, 09:42 AM

You could increase your fats and pro a little to reach 2500 kals

**cshibbyr** · 10-06-2009, 02:54 PM

Originally Posted by Klimax

You could increase your fats and pro a little to reach 2500 kals

I will add in a few things, but overall how does it look?

**killface** · 10-07-2009, 02:10 AM

Plain Oats should only have about 27g of carbs and 150 calories per .5 cup. Are you eating the flavored packets (strawberries & creme)?

You could probably add some complex carbs to meal 2. Maybe another .5 cup of rice?

Add another meal in there if you can.

You've got a ? by the apples. You're probably looking at 20-25g of carbs each so definitely count that. IMO get rid of them all together but they're probably not detrimental at this point.

45-60 mins of cardio how many times per week?

**Klimax** · 10-07-2009, 08:58 AM

I wouldn't have carbs from fruits in cutting (except in the morning may be).

**cshibbyr** · 10-07-2009, 11:24 AM

Originally Posted by killface

Plain Oats should only have about 27g of carbs and 150 calories per .5 cup. Are you eating the flavored packets (strawberries & creme)?

You could probably add some complex carbs to meal 2. Maybe another .5 cup of rice?

Add another meal in there if you can.

You've got a ? by the apples. You're probably looking at 20-25g of carbs each so definitely count that. IMO get rid of them all together but they're probably not detrimental at this point.

45-60 mins of cardio how many times per week?

Your right about the oats. I think i may have put facts in for 1 cup of oats not .5, but they are just steel cut oats. I plan on taking out the apples all together. I will repost updated diet soon.

45-60 mins 5-6 days/week

**stokedv** · 10-07-2009, 12:40 PM

Originally Posted by cshibbyr

Age- 22
weight- 240
Height- 6'2
BF- 25% (estimate)
Goal- Lose weight and BF.
Going for 60pro/20carb/20fat, like I stated this is a rough draft that i need help on.

1. Pro/Carb/Fat/Cal

8 Egg Whites- 40 0 0 200
.5 cup Oats- 3 50 2 218
1 Green Apple- ?
2 Fish Oil Caps
1 Flax Oil Cap
MultiV

Total- 43 50 2 418

2. 1 Can Tuna- 28 1 0 50
Salad- ?
3 Tbsp Light Italian- 0 2 1 15
1/4 cup Almonds- 6 6 15 170

Total- 34 9 16 235

3. 6oz Chicken- 36 0 3 165
.5 cup Brown Rice- 2.5 22 0 108
Salad- ?
3Tbsp Light Itilian- 0 2 1 15
1 Green Apple- ?

Total- 38.5 24 4 288

4 PWO.
2 Scoops Whey- 48 6 2 240
.5 cup Oats- 3 50 2 218
1 Green Apple- ?

Total- 51 56 4 458

5. 6oz Chicken- 36 0 3 165
Salad- ?
3 Tbsp Light Italian- 0 2 1 15

Total- 36 2 4 180

6. 2 Tbsp PB- 7 6 16 180
8oz FF Cottage C.- 30 10 0 160
2 Fish Oil Caps
1 Flax Oil Cap

Total- 37 14 16 240

Grand Total - 239 Pro 157 Carb 46 Fat 1919 Cal.

I think my Cals are to low for my weight. Was shooting for around 2500, but not sure how to manipulate it to reach 2500 cals. Again I dont care how many Cals I eat as long as I get my macros right.

Bump the cals to 2500 approx..
remove the apples if youre cutting..
I would eat only peanut butter before bed instead of cottage cheese + peanut butter (cutting right? no dairy right?) it will help to bump the cals if you just eat more meat.. meat is good

or.. I see that you eat .5cup oat in the morning AND .5cup PWO.. maybe the PWO .5cup oats replace with yams ? also a carb, also complex.. easyer to bump cals with..
I like your diet either then that

looks nice and solid

***FireGuy*** · 10-07-2009, 12:45 PM

You got some good advice throughout the thread, 2500 calories and the cardio schedule you mentioned should be a good start to getting you leaner.

**cshibbyr** · 10-08-2009, 06:18 PM

Originally Posted by stokedv

Bump the cals to 2500 approx..
remove the apples if youre cutting..
I would eat only peanut butter before bed instead of cottage cheese + peanut butter (cutting right? no dairy right?) it will help to bump the cals if you just eat more meat.. meat is good

or.. I see that you eat .5cup oat in the morning AND .5cup PWO.. maybe the PWO .5cup oats replace with yams ? also a carb, also complex.. easyer to bump cals with..
I like your diet either then that

looks nice and solid

I will take the cottage cheese out also. I dont know about yams though, nasty. I believe I might replace a chicken meal with beef, or lean ground turkey. That should get my cals closer to where I want them to be. Another thing is what do you guys put in you salads? I went cheap and bought the pre made salads in a bag, not so healthy probly.

**cshibbyr** · 10-08-2009, 07:19 PM

This is what I came up with.

Pro/carb/fat/cals

1.
8 Egg Whites- 40 0 0 200
1 cup Oats- 10 54 5 300
2 Fish Oil Caps
1 Flax Oil Cap
MultiV

Total- 50 54 5 500

2.
1 Can Tuna- 28 1 0 50
Salad- ?
3 Tbsp Light Italian- 0 2 1 15
1/4 cup Almonds- 6 6 15 170

Total- 34 9 16 235

3.
6oz Chicken- 36 0 3 165
.5 cup Brown Rice- 2.5 22 0 108
Salad- ?
3Tbsp Light Itilian- 0 2 1 15

Total- 38.5 24 4 288

4 PWO.
2 Scoops Whey- 48 6 2 240
1 cup Oats- 10 54 5 300

Total- 58 60 7 540

5. 6oz 95/5 beef- 45 0 11 289
Salad- ?
3 Tbsp Light Italian- 0 2 1 15

Total- 45 2 12 304

6.
2 Tbsp PB- 7 6 16 180
2 Fish Oil Caps
1 Flax Oil Cap

Total- 7 6 16 180

Grand Total - 232 Pro 155 Carb 60 Fat 2047 Cal.

Cals still not 2500, but added 14g fat.

**killface** · 10-09-2009, 12:17 AM

Wait why did you get rid of the CC before bed?

You DO want some protein in that meal. If you don't want CC, have a casein shake or some beef.

**Klimax** · 10-09-2009, 11:00 AM

Originally Posted by cshibbyr

This is what I came up with.

Pro/carb/fat/cals

1.
8 Egg Whites- 40 0 0 200
1 cup Oats- 10 54 5 300
2 Fish Oil Caps
1 Flax Oil Cap
MultiV

Total- 50 54 5 500

2.
1 Can Tuna- 28 1 0 50
Salad- ?
3 Tbsp Light Italian- 0 2 1 15
1/4 cup Almonds- 6 6 15 170

Total- 34 9 16 235

3.
6oz Chicken- 36 0 3 165
.5 cup Brown Rice- 2.5 22 0 108
Salad- ?
3Tbsp Light Itilian- 0 2 1 15

Total- 38.5 24 4 288

4 PWO.
2 Scoops Whey- 48 6 2 240
1 cup Oats- 10 54 5 300

Total- 58 60 7 540

5. 6oz 95/5 beef- 45 0 11 289
Salad- ?
3 Tbsp Light Italian- 0 2 1 15

Total- 45 2 12 304

6.
2 Tbsp PB- 7 6 16 180
2 Fish Oil Caps
1 Flax Oil Cap

Total- 7 6 16 180

Grand Total - 232 Pro 155 Carb 60 Fat 2047 Cal.

Cals still not 2500, but added 14g fat.

14 g of fats will make surly the difference

**stokedv** · 10-09-2009, 01:10 PM

Originally Posted by cshibbyr

I will take the cottage cheese out also. I dont know about yams though, nasty. I believe I might replace a chicken meal with beef, or lean ground turkey. That should get my cals closer to where I want them to be. Another thing is what do you guys put in you salads? I went cheap and bought the pre made salads in a bag, not so healthy probly.

those pre bagged salads are ok as long as theres only SalaD in there.. i usually use 1 or 2 tbspoonz of evoo garlic or balsamic flavoured (costco is tha shiet) and i usually squirt some lemon too makes salad very tasty and perfect for eating right