1800 calorie 45/35/20 cut diet, input
1800 calorie diet 45/35/20 split
45% Protein = 810 calories = 203 grams
35% Carbs = 630 calories = 158 grams
20% Fat = 360 calories = 40 grams
Stats:
6'
180-185lbs
~10-12%bf
Goal: cut body fat, maintain/increase lbm
Meals 2 and 5 will consist of a complex carb source and a lean meat (most likely grilled chicken)
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Meal 1:
1cup oats: 300 cal 10p 54c 6f
6egg whites: 102 cal 24p 0c 0f
Total: 402cal 34p 54c 6f
Meal 2:
Total: 432cal 51p 30c 10f
Meal 3: Pre Workout: (30-45 minutes before)
6oz sweet potato: 150cal 6p 36c 0f
Chicken Patty: 160cal 17p 1c 10f
Total: 310cal 23p 37c 10f
Meal 4: Post Workout:
1 1/2 scoops whey: 135cal 34p 0c 0f
Total: 135cal 34p 0c 0f
Meal 5: (45min-1hour after)
Total: 432cal 51p 30c 10f
Meal 6:
½ cottage cheese: 80cal 12p 8c 0f
Total: 80cal 12p 8c 0f
Supps: (morning)
2x Fish Oil: 20cal 2f
This setup roughly equals an 1800 cal diet with a 45/35/20 split.
Any input on this diet would be appreciated.
Thanks alot.