Check out my cutting diet! Please ?

[deano bol]

Hey all,

Looking to work with my diet until im 100% confident I have tweaked it accordingly to my goals and body. I’m looking at really cutting down over the next month or two. I really want to nail my diet, but am having some trouble.
I have been training for around 5 years now, and have finally realized the importance of calorie counting and getting everything right! Am natural but have dabbled with a bit of gear in my younger and stupid years :-(

Stats:
22 years old
6 foot
195 pounds
17% bf


Here it is

Meal 1 - 6:00am

1 whole egg (6g Pro, 5g Fat, 173 Cal) 9 egg whites (36g Pro, 144 Cal), 1/2 cup oats (27g Carb, 3g Fat, 5g Pro, 148 Cal), Eggs in Microwave! This works like poaching…

Pro: 47g | Carb: 27g | Fat: 22g Total kcal: 494

Meal 2 - 9:00am

2 cans of 100g tuna in springwater (50g Pro, 2.6g Fat, 223 Cal), 1/2 cups green veggies (5g Carb, 1g Pro, 22 Cal)

Pro: 51g | Carb: 5g | Fat: 2.6g Total kcal: 247


Meal 3 – 1:00pm

250 grams grilled chicken breast (63g Pro, 18g Fat, 414 Cal), 1 cup of sweet potato (YAMS) (4g Pro, 29g Carb, 18g, 132)

Pro: 63g | Carb: 29g | Fat: 18g Total kcal: 530

Meal 4 - 4:00pm

2 cans of 100g tuna in springwater (50g Pro, 2.6g Fat, 223 Cal), 1/2 cups green veggies (5g Carb, 1g Pro, 22 Cal)

Pro: 51g | Carb: 5g | Fat: 2.6g Total kcal: 247


WORKOUT – 6:00pm

Meal 5 – 7:30pm
PWO Shake (30g Pro, 0g Carb, 1g Fat, 129 Cal)


Meal 6 – 8:00pm
250 grams grilled chicken breast (63g Pro, 18g Fat, 414 Cal), 1 cup of sweet potato (YAMS) (4g Pro, 29g Carb, 18g Fat, 132)

Pro: 63g | Carb: 29g | Fat: 18g Total kcal: 530

Meal 7 – 10:00pm
Protein Shake(30g Pro, 1g Fat, 210 Cal)

Pro: 30g | Carb: 0 | Fat: 1g Total kcal: 129


Grand total

Pro: 335g | Carb: 69.5g | Fat: 65.2g Total kcal: 2205
71% - 15% - 15%

Im training 5 times a week and doing mid to high intensity cardio (HIIT) also around 5 days a week.
I surprisingly am coping really well having minimal carbs, with still lot of energy and not getting tired at all. However my total kcal is quite low and should be around the 3000 mark IMO.
Like I mentioned, I’m cutting at the moment and want to bulk in a months time. Let me know if this is ok for cutting and if so, what would have to change in the diet for bulking?
Any help would be greatly appreciated!
Cheers
Dean

[mg1228]

Hey all,

Looking to work with my diet until im 100% confident I have tweaked it accordingly to my goals and body. I’m looking at really cutting down over the next month or two. I really want to nail my diet, but am having some trouble.
I have been training for around 5 years now, and have finally realized the importance of calorie counting and getting everything right! Am natural but have dabbled with a bit of gear in my younger and stupid years :-(

Stats:
22 years old
6 foot
195 pounds
17% bf


Here it is

Meal 1 - 6:00am

1 whole egg (6g Pro, 5g Fat, 173 Cal) 9 egg whites (36g Pro, 144 Cal), 1/2 cup oats (27g Carb, 3g Fat, 5g Pro, 148 Cal), Eggs in Microwave! This works like poaching…

Pro: 47g | Carb: 27g | Fat: 22g Total kcal: 494

Meal 2 - 9:00am

2 cans of 100g tuna in springwater (50g Pro, 2.6g Fat, 223 Cal), 1/2 cups green veggies (5g Carb, 1g Pro, 22 Cal)

Pro: 51g | Carb: 5g | Fat: 2.6g Total kcal: 247


Meal 3 – 1:00pm

250 grams grilled chicken breast (63g Pro, 18g Fat, 414 Cal), 1 cup of sweet potato (YAMS) (4g Pro, 29g Carb, 18g, 132)

Pro: 63g | Carb: 29g | Fat: 18g Total kcal: 530

Meal 4 - 4:00pm

2 cans of 100g tuna in springwater (50g Pro, 2.6g Fat, 223 Cal), 1/2 cups green veggies (5g Carb, 1g Pro, 22 Cal)

Pro: 51g | Carb: 5g | Fat: 2.6g Total kcal: 247


WORKOUT – 6:00pm

Meal 5 – 7:30pm
PWO Shake (30g Pro, 0g Carb, 1g Fat, 129 Cal)


Meal 6 – 8:00pm
250 grams grilled chicken breast (63g Pro, 18g Fat, 414 Cal), 1 cup of sweet potato (YAMS) (4g Pro, 29g Carb, 18g Fat, 132)

Pro: 63g | Carb: 29g | Fat: 18g Total kcal: 530

Meal 7 – 10:00pm
Protein Shake(30g Pro, 1g Fat, 210 Cal)

Pro: 30g | Carb: 0 | Fat: 1g Total kcal: 129


Grand total

Pro: 335g | Carb: 69.5g | Fat: 65.2g Total kcal: 2205
71% - 15% - 15%

Im training 5 times a week and doing mid to high intensity cardio (HIIT) also around 5 days a week.
I surprisingly am coping really well having minimal carbs, with still lot of energy and not getting tired at all. However my total kcal is quite low and should be around the 3000 mark IMO.
Like I mentioned, I’m cutting at the moment and want to bulk in a months time. Let me know if this is ok for cutting and if so, what would have to change in the diet for bulking?
Any help would be greatly appreciated!
Cheers
Dean

food choices look good---just glanced----i would lower ur protein to no more than 45% and get the rest of ur cals from good fat----also would need to know ur tdee to know if ur good on the total cals--id also switch meal 3 and 4 because of ur workout following meal 4-also check ur macros because that chicken breat dont have 18gr of fat

[deano bol]

My TDEE is 3156. And yer, i think i messed up the fat content in the chicken... pretty sure its 8, not 18...

I'm feeling pretty good, decent amount of energy after over a week, cutting nicely, but feel like i may lose a bit of size... Is this possible even though my protein intake is about the 1.5g/pound?

Also, any other suggestions on my diet?
I'm thinking of making my breakfast bigger! I'm feeling hingey after only and hour or two after!

[mg1228]

My TDEE is 3156. And yer, i think i messed up the fat content in the chicken... pretty sure its 8, not 18...

I'm feeling pretty good, decent amount of energy after over a week, cutting nicely, but feel like i may lose a bit of size... Is this possible even though my protein intake is about the 1.5g/pound?

Also, any other suggestions on my diet?
I'm thinking of making my breakfast bigger! I'm feeling hingey after only and hour or two after!

yea if ur tdee is around 3200 and ur eating 2200 u could def lose some muscle depending on the intensity of ur cardio and workout--some say eat at tdee at get the calorie deficit from cardio---which is real good advice if u want to make sure u maintain lbm--i would eat no less than tdee minus 500 cals and do low intensity cardio for 45min

[Spartans09]

I would eat closer to your tdee. I would up the complex/fibrous carbs and more evenly distribute throughout the day. I would cut protein slightly also. Maybe consider having carbs that low one or two days a week. Overall I would shoot for something closer to 40%p/40%c/20%f and have this about 400-600 below tdee. This is a much more livable plan and will get you where you want.

[mg1228]

I would eat closer to your tdee. I would up the complex/fibrous carbs and more evenly distribute throughout the day. I would cut protein slightly also. Maybe consider having carbs that low one or two days a week. Overall I would shoot for something closer to 40%p/40%c/20%f and have this about 400-600 below tdee. This is a much more livable plan and will get you where you want.

i agree

[americanoak]

it looks like u got the calories wrong for your 1 egg in meal 1...

1 whole egg (6g Pro, 5g Fat, 173 Cal)

shouldnt that be around like 80 or 90?

[mg1228]

it looks like u got the calories wrong for your 1 egg in meal 1...

1 whole egg (6g Pro, 5g Fat, 173 Cal)

shouldnt that be around like 80 or 90?

my eggs are 70cals 6pro/4fat/0carbs

[deano bol]

I'll have to recalculate my macros as they may be a bit off, however i have lowered my protein in each meal by 50g, and added a cup of bismati rice in meals 2, 3 and 4

See how this goes! What are your thoughts?

[deano bol]

So here it is, my revised macros and some additions.. any help would be really appreciated!

Meal 1 - 6:00am

1 whole egg (6g Pro, 5g Fat, 70 Cal) 9 egg whites (36g Pro, 144 Cal), 1 cup oats (54g Carb, 6g Fat, 10g Pro, 310 Cal)

Pro: 52g | Carb: 54g | Fat: 11g Total kcal: 523

Meal 2 - 9:00am

2 cans of 100g tuna in springwater (50g Pro, 2.6g Fat, 223 Cal), 1 cup green veggies (10g Carb, 2g Pro, 48 Cal)

Pro: 52g | Carb: 10g | Fat: 2.6g Total kcal: 272


Meal 3 – 1:00pm

200 grams steamed chicken breast (46 g Pro, 14g Fat, 310 Cal), 1 cup of sweet potato (YAMS) (4g Pro, 29g Carb, 18g, 132)

Pro: 50g | Carb: 29g | Fat: 14g Total kcal: 442

Meal 4 - 4:00pm

2 cans of 100g tuna in springwater (50g Pro, 2.6g Fat, 223 Cal), 1 cups green veggies (10g Carb, 2g Pro, 48 Cal)

Pro: 52g | Carb: 10g | Fat: 2.6g Total kcal: 272


WORKOUT – 6:00pm

Meal 5 – 7:30pm
PWO Shake (30g Pro, 0g Carb, 1g Fat, 129 Cal)


Meal 6 – 8:00pm
200 grams steamed chicken breast (46 g Pro, 14g Fat, 310 Cal), 1 cup of sweet potato (YAMS) (4g Pro, 29g Carb, 18g, 132)

Pro: 50g | Carb: 29g | Fat: 14g Total kcal: 442

Meal 7 – 10:00pm
Protein Shake(30g Pro, 1g Fat, 210 Cal)

Pro: 30g | Carb: 0 | Fat: 1g Total kcal: 129


Grand total

Pro: 316g | Carb: 132g | Fat: 46g Total kcal: 2206
57% - 24% - 19%


The calories are practically the same, but the protein to carb ratio is different with carbs being higher this time.

I was thinking, my total cals are too low.
so, instead of:

316(p) 1264, 132(c) 528 and 46(f) 414 = 2206
was thinking something more like
316(p) 1264, 212(c) 848 and 66(f) 540 = 2652

I really need some help with this one guys as this is the first time i've really been 100% strict about my diet, so really am committed to getting it right.

Even off the first diet, in just under 4 weeks, i have lost 3.5kg, and about 4%bf, but don't want to lose too much size... i've gotten a shit load stronger... a good 35% increase in most lifts and am looking a lot better, but just don't think i've got it right yet

thanks

Dean

[deano bol]

Just looking over that already, i can see i need pwo carbs and cut the protein shake out in meal 7, but any other advice? Possible fats are too low also.

Cheers

Dean

[mg1228]

that looks pretty good---yea lower the protein some--up the carbs---eat some fishoils, maybe 10-12gr to get ur fat up---try and get to around 2600 cals---and then start doing cardio------good job