cutting diet, please critique

[tsidriver]

Hey guys. Looking to start this cutting diet I based off the primer in the sticky. Going to be starting a cycle of Test P/Winny/Clen with it. I'm doing 45 min. of moderate HR cardio in the morning on an empty stomach M-F and heavy lifting MWF in the evenings. Would like to drop 15lbs or so and get my abs to show. Let me know what you think.

Stats:

Age:30
Height: 6'2
Weight: 215 lb
BF: 18%
BMR (K&M method): 2035
TDEE (Mod. Active): 3155
Training: Off and on for 6 years. Serious last 2.


Meal 1 7:30a Pro/Carb/Fat/Cal
Pro/Carb

1c egg whites 26g/2g/0g/120
1/2c oats 5g/27g/3g/150

Meal 2 10a
Pro/Fat

Protein Shake 40g/4g/1g/187
2T Flax Seed Oil 0g/0g/28g/260

Meal 3 12:30p
Pro/Veg

8 oz. Chicken Breast 44g/0g/6g/220
1c (prep) Broccoli & Cheese 6g/14g/3g/90

Meal 4 3p
Pro

5oz. can tuna 22g/0g/2.5g/100
1oz. Beef Jerky 12g/6g/1g/80

Meal 5 6p
PWO

Protein Shake 60g/7g/1g/280
2T Honey 0g/34g/0g/128

Meal 6 7:30p
Pro/Veg/Carb

8 oz. Tilapia 46g/0g/4g/200
1c (prep) Broccoli & Cheese 6g/14g/3g/90
1/4c (uncooked) brown rice 4g/35g/1.5g/160

Meal 7 9p
Pro/Fat

Casein shake 46g/8g/2g/240
1T Flax Seed Oil 0g/0g/14g/130


Totals 317g/151g/70g/2435

I will cycle some of the foods in this diet. They are roughly the same for macros but will be accounted for.

The lean proteins will by cycled between chicken breast, tuna, tilapia, extra lean round steak, egg whites, extra lean ground turkey, and shrimp.

Carbs will be between oats, brown rice, and sweet potatoes.

Fats will be between flax, nuts (almonds, unsalted peanuts), olive oil, and natty P.B.

Fibrous veggies will usually be broccoli.

Thanks all, let me know if I missed anything.

[mg1228]

Hey guys. Looking to start this cutting diet I based off the primer in the sticky. Going to be starting a cycle of Test P/Winny/Clen with it. I'm doing 45 min. of moderate HR cardio in the morning on an empty stomach M-F and heavy lifting MWF in the evenings. Would like to drop 15lbs or so and get my abs to show. Let me know what you think.

Stats:

Age:30
Height: 6'2
Weight: 215 lb
BF: 18%
BMR (K&M method): 2035
TDEE (Mod. Active): 3155
Training: Off and on for 6 years. Serious last 2.


Meal 1 7:30a Pro/Carb/Fat/Cal
Pro/Carb

1c egg whites 26g/2g/0g/120i would add some whole eggs
1/2c oats 5g/27g/3g/150

Meal 2 10a
Pro/Fat

Protein Shake 40g/4g/1g/187
2T Flax Seed Oil 0g/0g/28g/260do 1 tbsp flax here and one pre wo meal

Meal 3 12:30p
Pro/Veg

8 oz. Chicken Breast 44g/0g/6g/220
1c (prep) Broccoli & Cheese 6g/14g/3g/90i would drop the cheese--not neccesary and add 6 oz sweet potato

Meal 4 3p
Pro

5oz. can tuna 22g/0g/2.5g/100
1oz. Beef Jerky 12g/6g/1g/80do 1t flax in meal 2 and 1t here

Meal 5 6p
PWO

Protein Shake 60g/7g/1g/280
2T Honey 0g/34g/0g/128drop the simple carbs and add a complex carb--maybe more oats

Meal 6 7:30p
Pro/Veg/Carb

8 oz. Tilapia 46g/0g/4g/200
1c (prep) Broccoli & Cheese 6g/14g/3g/90
1/4c (uncooked) brown rice 4g/35g/1.5g/160

Meal 7 9p
Pro/Fat

Casein shake 46g/8g/2g/240
1T Flax Seed Oil 0g/0g/14g/130


Totals 317g/151g/70g/2435

I will cycle some of the foods in this diet. They are roughly the same for macros but will be accounted for.

The lean proteins will by cycled between chicken breast, tuna, tilapia, extra lean round steak, egg whites, extra lean ground turkey, and shrimp.

Carbs will be between oats, brown rice, and sweet potatoes.

Fats will be between flax, nuts (almonds, unsalted peanuts), olive oil, and natty P.B.

Fibrous veggies will usually be broccoli.

Thanks all, let me know if I missed anything.

see bold above---i would make those changes----pretty good to start with imo---u could even eat closer to tdee with all that cardio----other thing is u could prob stand to lower ur protein---maybe do 1 scoop where ur doin 2 and see what that does for macros---shoot for 40/40/20 split more or less

[tsidriver]

Thanks for the reply MG, I have read several diet threads here and you give solid advice. I appreciate it.

Not a problem to add some whole eggs to meal 1 and split that flax up between 2 and 4. The cheese in the broccoli is just the way I buy it packaged frozen, but not a problem to switch to plain. Makes sense nutrition wise.

About the PWO - I've read several contradicting opinions on this and I didn't really know which one to go with. Some say you should have dextrose with the shake, some say honey works best, and some say a complex carb like the oats you suggest. Is there any rhyme or reason to why one is better than the other?

I can also drop a scoop off of my casein shake for sure, and maybe cut a scoop out of my PWO to drop it to 40. I'm just worried about muscle burn. I have cut before (the incorrect way) and have lost a lot of muscle in the past. I'm keeping my cardio at 70% of MHR to try and prevent this.

I was considering eating closer to my TDEE, but I get paranoid that I won't cut if I eat too much. I've been on such a diet rollercoaster throughout my life I just want to make sure I'm maximizing my efforts.

[gbrice75]

About the PWO - I've read several contradicting opinions on this and I didn't really know which one to go with. Some say you should have dextrose with the shake, some say honey works best, and some say a complex carb like the oats you suggest. Is there any rhyme or reason to why one is better than the other?

I was in this same boat of confusion as you. I already did the 'homework' about this exact issue on this board, so i'll save you. =)

For most people, the simple carb/insulin spike PWO idea died years ago. There are still some who are proponents of it, but I think they are in the minority these days. Apparantly the negatives outweight the positives when this occurs, making it not even worth doing. I am personally doing complex carbs with a whey shake PWO - I believe that's what most people on this board are also doing.

[mg1228]

Thanks for the reply MG, I have read several diet threads here and you give solid advice. I appreciate it.

Not a problem to add some whole eggs to meal 1 and split that flax up between 2 and 4. The cheese in the broccoli is just the way I buy it packaged frozen, but not a problem to switch to plain. Makes sense nutrition wise.

About the PWO - I've read several contradicting opinions on this and I didn't really know which one to go with. Some say you should have dextrose with the shake, some say honey works best, and some say a complex carb like the oats you suggest. Is there any rhyme or reason to why one is better than the other?

I can also drop a scoop off of my casein shake for sure, and maybe cut a scoop out of my PWO to drop it to 40. I'm just worried about muscle burn. I have cut before (the incorrect way) and have lost a lot of muscle in the past. I'm keeping my cardio at 70% of MHR to try and prevent this.

I was considering eating closer to my TDEE, but I get paranoid that I won't cut if I eat too much. I've been on such a diet rollercoaster throughout my life I just want to make sure I'm maximizing my efforts.

the closer u eat to tdee--the less chance of losing muscle---go 300 back of tdee to start and go from there---those tdee calculators just give u an estimate---after being on the diet for a while u will know better about how much u need to eat to lose or gain


keep hr between 65%-70% on ur cardio


anyway make those changes and lets look at it again with new macros


didnt address the simple carbs cause gbrice already did

[tsidriver]

Ok, here's the new work-up. I redid the macros because they didn't add up. If I'm shooting for 2800 calories, is that too much for a cutting diet? It's 355 below TDEE as you suggested, mg. For a 40/40/20 split I need 280g Pro, 280g Carb, and 62g Fat. I'm pretty much right there on protein & fat, just a little over, but I still need to make up ~325 cal, all of which should be carbs (~81g). Can anyone suggest a good spot in the diet to add these carbs? I'm trying to stick with the cutting primer's suggestion of getting the majority of carbs in the PWO nutrition and breakfast, but I don't think want to load up on too many carbs in these 2 meals? What do you think?


Meal 1 7:30a Pro/Carb/Fat/Cal
Pro/Carb

1c egg whites + 2 whole eggs 38g/2g/10g/250
1/2c oats 5g/27g/3g/155

Meal 2 10a
Pro/Fat

Protein Shake 40g/4g/1g/185
1T Flax Seed Oil 0g/0g/14g/126

Meal 3 12:30p
Pro/Veg/Carb

8 oz. Chicken Breast 44g/0g/6g/230
1c (prep) Broccoli 4g/8g/0g/48
6 oz. Sweet Potato 4g/37g/0g/164

Meal 4 3 p
Pro/Fat

5oz. can tuna 22g/0g/2.5g/110.5
1oz. Beef Jerky 12g/6g/1g/81
1T Flax Seed Oil 0g/0g/14g/126

Meal 5 6p
PWO

Protein Shake 40g/4g/1g/185
1/2c oats 5g/27g/3g/155

Meal 6 7:30p
Pro/Veg/Carb

8 oz. Tilapia 46g/0g/4g/220
1c (prep) Broccoli 4g/8g/0g/48
1/4c (uncooked) brown rice 3g/32g/1g/149

Meal 7 9p
Pro/Fat

Casein shake 23g/4g/1g/117
1T Flax Seed Oil 0g/0g/14g/126


Totals 290g/159g/75.5g/2475.5

[mg1228]

Ok, here's the new work-up. I redid the macros because they didn't add up. If I'm shooting for 2800 calories, is that too much for a cutting diet? It's 355 below TDEE as you suggested, mg. For a 40/40/20 split I need 280g Pro, 280g Carb, and 62g Fat. I'm pretty much right there on protein & fat, just a little over, but I still need to make up ~325 cal, all of which should be carbs (~81g). Can anyone suggest a good spot in the diet to add these carbs? I'm trying to stick with the cutting primer's suggestion of getting the majority of carbs in the PWO nutrition and breakfast, but I don't think want to load up on too many carbs in these 2 meals? What do you think?


Meal 1 7:30a Pro/Carb/Fat/Cal
Pro/Carb

1c egg whites + 2 whole eggs 38g/2g/10g/250
1/2c oats 5g/27g/3g/155do 3/4 cup--should add 13 carbs

Meal 2 10a
Pro/Fat

Protein Shake 40g/4g/1g/185
1T Flax Seed Oil 0g/0g/14g/126

Meal 3 12:30p
Pro/Veg/Carb

8 oz. Chicken Breast 44g/0g/6g/230
1c (prep) Broccoli 4g/8g/0g/48
6 oz. Sweet Potato 4g/37g/0g/164

Meal 4 3 p
Pro/Fat

5oz. can tuna 22g/0g/2.5g/110.5
1oz. Beef Jerky 12g/6g/1g/81
1T Flax Seed Oil 0g/0g/14g/126

Meal 5 6p
PWO

Protein Shake 40g/4g/1g/185
1/2c oats 5g/27g/3g/155do 3/4--add 13 carbs

Meal 6 7:30p
Pro/Veg/Carb

8 oz. Tilapia 46g/0g/4g/220
1c (prep) Broccoli 4g/8g/0g/48
1/4c (uncooked) brown rice 3g/32g/1g/149

Meal 7 9p
Pro/Fat

Casein shake 23g/4g/1g/117
1T Flax Seed Oil 0g/0g/14g/126


Totals 290g/159g/75.5g/2475.5

make those changes--should add 26 carbs and 150 cals and i would start there---looks good

[FireGuy]

Cardio?

[mg1228]

yea he said hes doin 5 days a week for 45min on empty stomach---unless thats changed

[tsidriver]

Yes that is still correct for cardio. 45min empty stomach in the morning M-F and lifting MWF in the evenings.

[FireGuy]

Yes that is still correct for cardio. 45min empty stomach in the morning M-F and lifting MWF in the evenings.

My bad for missing that one. That schedule should work well for you.

[mg1228]

thats what im thinking^^^^

[tsidriver]

Sounds good. Thank you very much for your help and input. I really appreciate it.

[mg1228]

take some before pics