Changing my cutting diet

[edgarr]

This will be my last week of CKD. I want to switch to a 40/40/20 diet and here is my first crack at it, please give me your feed back. I have to cut down the fat so working on that. The cals are close, slightly higher then the CKD. Workouts and cardio will stay the same. I will follow this for at least 10 weeks to compare to the CKD. Thanks

4 egg whites 69 14.4 0
1/2 cup oats 150 10 54 6
Cal 219 Protein 24.4 Carbs 54 Fat 6

Tuna 100 Protein 26 Carbs 0 Fat 1
1 TBS udos 120 14
Cal 220 26 0 Fat 15
4oz chcken 227 26 13
1 slice whole wheat 69 3 12.5 1
1/2 cup corn 66 2.5 15 1
Cal 362 Protein 31.5 Carbs 27.5 Fat 15

4oz beef steak 221 24 13.2
1/2 cup brown rice 116 2.5 24 1
Cal 337 Protein 26.5 Carbs 24 Fat 14.2
W/O

Protein drink 160 40
bagel 270 10.5 53 1.7
banana 105 1.3 27 0.5
Cal 535 Protein 51.8 Carbs 80 Fat 2.2

4oz uncooked beef steak 221 24 13.2
5 med asparagus 31 2 3 2
1/2 cup brown rice 116 2.5 24 1
Cal 368 Protein 28.5 Carbs 27 Fat 16.2
1 sccop casein protein 110 24 3 0.5
Cal 110 Protein 24 Carbs 3 Fat 0.5

Cal 2151 Protein 212.7 Carbs 215.5 Fat 69.1

[mg1228]

whats ur tdee and stats---and what whats ur workout and cardio schedule thats staying the same

[edgarr]

whats ur tdee and stats---and what whats ur workout and cardio schedule thats staying the same

TDEE 2300 -2700
180lbs 17%
cardio: am LIT 50min (might start adding some HIIT now that I will have carbs) and LIT 30 mins after workout 5 days (sometimes 6)
workout: weights 5 days M-F

[mg1228]

This will be my last week of CKD. I want to switch to a 40/40/20 diet and here is my first crack at it, please give me your feed back. I have to cut down the fat so working on that. The cals are close, slightly higher then the CKD. Workouts and cardio will stay the same. I will follow this for at least 10 weeks to compare to the CKD. Thanks

4 egg whites 69 14.4 0id add 2 whole eggs
1/2 cup oats 150 10 54 61/2 cup oats is 27gr carbs--unless u mix with milk--if u do, quit--and mix with water
Cal 219 Protein 24.4 Carbs 54 Fat 6

Tuna 100 Protein 26 Carbs 0 Fat 1
1 TBS udos 120 14
Cal 220 26 0 Fat 15
4oz chcken 227 26 13
1 slice whole wheat 69 3 12.5 1
1/2 cup corn 66 2.5 15 1drop it--too much sugar--do more oats or sweet potato
Cal 362 Protein 31.5 Carbs 27.5 Fat 15where is all the fat coming from

4oz beef steak 221 24 13.2add some fibrous carbs
1/2 cup brown rice 116 2.5 24 1
Cal 337 Protein 26.5 Carbs 24 Fat 14.2
W/O

Protein drink 160 40
bagel 270 10.5 53 1.7drop it
banana 105 1.3 27 0.5drop it--do 3/4 cup oats instead
Cal 535 Protein 51.8 Carbs 80 Fat 2.2

4oz uncooked beef steak 221 24 13.2
5 med asparagus 31 2 3 2
1/2 cup brown rice 116 2.5 24 1
Cal 368 Protein 28.5 Carbs 27 Fat 16.2
1 sccop casein protein 110 24 3 0.5
Cal 110 Protein 24 Carbs 3 Fat 0.5

Cal 2151 Protein 212.7 Carbs 215.5 Fat 69.1

see bold--add some fish oil too

[mg1228]

TDEE 2300 -2700
180lbs 17%
cardio: am LIT 50min (might start adding some HIIT now that I will have carbs) and LIT 30 mins after workout 5 days (sometimes 6)
workout: weights 5 days M-F

thats a big spread---400 cals--ive gained 14lbs in the last 10 weeks by bumping my cals 400

u have gotta get a more accurat number on ur maint cals

[edgarr]

thats a big spread---400 cals--ive gained 14lbs in the last 10 weeks by bumping my cals 400

u have gotta get a more accurat number on ur maint cals

if I use lightly active it is 2346 moderatley active it is 2644 not sure which one to use so split the difference and round up......2500. Then I will adjust based on progress.

[mg1228]

i gotcha^^^^^

[edgarr]

i gotcha^^^^^

Based on your comments you believe in complex carbs pwo vs spiking insulin. Have you tried both?

[HeavyL]

with that work out schedule you can be eating quite a lot of cals and still loose weight i think, dont hold me to this, im no expert. Im running a very similar program to you right now, and i too am doing keto. Im going to go for 1 more month then switch over to a 40/40/20 split as well.. or about that keep your updates coming..

have you had little success with keto?

[edgarr]

with that work out schedule you can be eating quite a lot of cals and still loose weight i think, dont hold me to this, im no expert. Im running a very similar program to you right now, and i too am doing keto. Im going to go for 1 more month then switch over to a 40/40/20 split as well.. or about that keep your updates coming..

have you had little success with keto?

Yeah been thinking about that. I think I will adjust cals right to tdee and go from there

I was on keto for 10 weeks. Lost 5lbs week one and no more weight. Lost about 2% BF the whole time. Not what I was expecting so maybe my body doesn't like fats. With the above workout I would have expected more. I'll keep a log of this new diet

[mg1228]

Based on your comments you believe in complex carbs pwo vs spiking insulin. Have you tried both?

yea ive tried both---as close as i get to high gi carbs is a banana pwo every now and then

[edgarr]

not sure what route I want to go but I think I will try whey and oats pwo. only thing is I will have to drink them and not sure I can drink 3/4 - 1 cup of dry oats.

[HeavyL]

well that sucks about your keto experience. Ive been loosing weight on it consistently but i think ill go for another month and judge it after that..

Im going to switch over to somehthing with carbs and compare the two

[mg1228]

not sure what route I want to go but I think I will try whey and oats pwo. only thing is I will have to drink them and not sure I can drink 3/4 - 1 cup of dry oats.

yea i dont drink mine--microwave

just grind em up real good then mix with ur shake--heard that works pretty good

[edgarr]

Protein drink 160 40
bagel 270 10.5 53 1.7drop it
banana 105 1.3 27 0.5drop it--do 3/4 cup oats instead
Cal 535 Protein 51.8 Carbs 80 Fat 2.2

shouldnt I want to get more carbs PWO?

[mg1228]

i say no

[mg1228]

when i cut--i did 1/2 cup

[edgarr]

do I want to not mix up macros or is ok to have a pro/carb/fat meal?

[mg1228]

i seperate em---alot guys mix em--i dont have a good answer for that