Hey guys. Looking to start this cutting diet:
Stats:
Age:35
Height: 5'8 (178cm)
Weight: 185lb (84kg)
BF: 20%
BMR (K&M method): 1822
TDEE (Mod. Active): 2824
Training: Off and on for 6 years. Serious last 1. Very serious last 2 month
cardio -45min (120-130 heart rate) 4days morning, empty stomak
Tuesd - workout. no cardio
Sat - workout. no cardio
Meal 1. 9:00am Pro/Carb/Fat/Cal
1cup(250g) 8 egg whites + 1 whole eggs(omega-3 eggs) 34g/0g/5g/181
1/2cup (60g) oats 8g/40g/4g/228
Totall:42g/40g/9g/409kcal
Meal 2. 11:30am Pro/Carb/Fat/Cal
1 can tuna(120g drained) 30g/0g/1g/129
1 egg 6g/0g/5g/69
1cup Broccoli, 2g/5g/0g/28
Totall:38g/5g/5g/226kcal
Meal 3. 2:00pm Pro/Carb/Fat/Cal
8 oz. Chicken Breast 44g/0g/6g/230
100g brown rice cooked 2/22/1/105
1cup Broccoli, 2g/5g/0g/28
Totall:48g/27g/7g/363kcal
Meal 4. 4:30pm Pro/Carb/Fat/Cal
1 can tuna(120g drained) 30g/0g/1g/129
1 egg 6g/0g/5g/69
1cup Broccoli, 2g/5g/0g/28
Totall:38g/5g/5g/226kcal
Meal 5. 7:00pm Pro/Carb/Fat/Cal
8 oz. Beef lean steak 44g/0g/6g/230
100g brown rice cooked 2/22/1/105
1cup Broccoli, 2g/5g/0g/28
Totall:48g/27g/7g/363kcal
Meal 6. 9:30pm Pro/Carb/Fat/Cal
8 oz. Tilapia 46g/0g/4g/220
1cup Broccoli, 2g/5g/0g/28
100g brown rice cooked 2/22/1/105
Totall:50g/27g/5g/353kcal
Meal 7. 12:00pm Pro/Carb/Fat/Cal
Casein shake 23g/4g/1g/117
1Tbsp Flax Seed Oil(Udo's Chois oil) 0g/0g/15g/135
Totall:23g/4g/16g/252kcal
All Totall: 287/135/54/ 2174 kCal
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.
Thank you for any help.
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