Cutting cycle diet

[B1gDaddy]

First off, stats:

3095 TDEE - 500 to get 2595 a day for weight loss
181 LBM
Height: 6'0
Weight:215lb
Age: 26
bf:14-15

My goal is to burn fat an get lean my goal weight is 200lbs. lifting monday-wednesday, cardio thurs am, full body workout friday + cardio, Cardio saturday or sunday. If its better to do cardio everyday I can change things around to do it that way.

protein/fat/cals/carbs

Meal 1
6 Egg White 1 whole
2 fish oil caps
1 cup oats with water splenda and cinnamon
34.5/11.5/425/40

Meal 2
Tilapia
2 slice Whole wheat Toast
2 fish oil caps
25/5/279/26

Meal 3 (Lunch)
Chicken breast
1/2 cup rice
2 fish oil caps
26/4.5/272/23

Meal 4
1 serving Lean cuisine Pasta (3g fat 19g+ prot 210 cals unsure on carbs)
Half cup Green veggies
2 fish oil caps
22/5/280/3

Post Workout
2 Scoops Whey Protein
2 fish oil caps
1 cup oats
57.5/12.5/442/45

Meal 5
6-8oz tilapia/tuna/steak any form of protein
1 Cups veggies
1 Banana
2 fish oil caps
41/15/573/38

Meal 6
1/2 cup Cottage cheese
1 can tuna
35/3.5/263/4

241g Protein/57g Fat/2534 cals/179 carbs

This is basically what my diet is on a good day mg1228. I'm sure theres plenty wrong with it still.. lol. i think my carbs are wayyy too low but not sure what foods to add..

[mg1228]

First off, stats:

3095 TDEE - 500 to get 2595 a day for weight loss
181 LBM
Height: 6'0
Weight:215lb
Age: 26
bf:14-15

My goal is to burn fat an get lean my goal weight is 200lbs. lifting monday-wednesday, cardio thurs am, full body workout friday + cardio, Cardio saturday or sunday. If its better to do cardio everyday I can change things around to do it that way.

protein/fat/cals/carbs

Meal 1
6 Egg White 1 whole
2 fish oil capsadd 3/4 cup oats with water splenda and cinnamon
27/7/200/0

Meal 2
Tilapia
1 slice Whole wheat Toastdo 2 slices
2 fish oil caps
22/4/209/15

Meal 3 (Lunch)
Chicken breast do 6-8oz chicken
1/2 cup rice
2 fish oil caps
26/4.5/272/23

Meal 4
1 serving Lean cuisine Pasta (3g fat 19g+ prot 210 cals unsure on carbs)need to know carbs--im sure its alot and wrong kind
Half cup Green veggies
2 fish oil caps
22/5/280/3

Post Workout
2 Scoops Whey Protein
2 fish oil capsadd 3/4 cup oats
50/9/217/5

Meal 5
6-8oz tilapia/tuna/steak any form of protein
1 Cups veggiesadd a complex carb--40-50gr worth
2 fish oil caps
40/15/440/4

Meal 6
1/2 cup Cottage cheeseu could add 1 tspn natty pb here
1 can tuna
35/3.5/263/4

222g Protein/49g Fat/1881 cals/56 carbs

This is basically what my diet is on a good day mg1228. I'm sure theres plenty wrong with it still.. lol. i think my carbs are wayyy too low but not sure what foods to add..

see bold--add those changes into ur macros and see where it gets u--

so u workout m/t/w/f or m/w/f--the more cardio the better--

[B1gDaddy]

Edited. The chicken is 6 oz already i think, so no change there. Cant find the right kind of natty pb at the grocery store so no change there aswell.. an used 1 cup of oats instead of 3/4 cause daily burn doesnt have 3/4 measurements lol, an that makes up for the natty pb maybe? Will try to go out an get some of that lean cuisine pasta stuff soon.

Will do cardio everyday after workouts aswell.

[mg1228]

First off, stats:

3095 TDEE - 500 to get 2595 a day for weight loss
181 LBM
Height: 6'0
Weight:215lb
Age: 26
bf:14-15

My goal is to burn fat an get lean my goal weight is 200lbs. lifting monday-wednesday, cardio thurs am, full body workout friday + cardio, Cardio saturday or sunday. If its better to do cardio everyday I can change things around to do it that way.

protein/fat/cals/carbs

Meal 1
6 Egg White 1 whole
2 fish oil caps
1 cup oats with water splenda and cinnamon1 cup oats should b 300 cals by itself--with 54gr carbs
30/9/302/18

Meal 2
Tilapia
2 slice Whole wheat Toast
2 fish oil caps
25/5/279/26

Meal 3 (Lunch)
Chicken breast
1/2 cup rice
2 fish oil caps
26/4.5/272/23

Meal 4
1 serving Lean cuisine Pasta (3g fat 19g+ prot 210 cals unsure on carbs)
Half cup Green veggies
2 fish oil caps
22/5/280/3

Post Workout
2 Scoops Whey Protein
2 fish oil caps
1 cup oatscheck macros on these oats
53/10/319/23

Meal 5
6-8oz tilapia/tuna/steak any form of protein
1 Cups veggies
1 Bananadrop this--and do complex carb--bananas aint bad but they got alot of natural sugar
2 fish oil caps
41/15/573/38

Meal 6
1/2 cup Cottage cheese
1 can tuna
35/3.5/263/4

232g Protein/52g Fat/2281 cals/135 carbs

This is basically what my diet is on a good day mg1228. I'm sure theres plenty wrong with it still.. lol. i think my carbs are wayyy too low but not sure what foods to add..

check macros on oats---old fashioned oats is 3/4 cup 225 cals 7.5gr protein 40gr carbs 4.5 gr fat

[B1gDaddy]

kk done. Havent changed the banana was unsure.. what would you suggest to replace it with?

[mg1228]

that looks better--the banana aint gonna kill u--u could always drop it when the fat loss slows

[B1gDaddy]

kk I will keep that in mind. cals are about 700 under my tdee, is that alright?

[mg1228]

how did u come up with that tdee--

thought the cals were at 2500 and ur tdee was 3000?

[B1gDaddy]

I used a tdee calc an it gave me 3095 i think. I subtracted 500 cals from my tdee cause 500 off ur tdee is what u normally start with to drop lbs. Or did i get it wrong?

[mg1228]

no thats right--some of those calcuators can b high--what activity multiplier did u use?

[B1gDaddy]

This one:

http://www.fitnessfrog.com/tdee-calculator.html

[mg1228]

here--use one of these and see what it comes up to

BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)


BMR (men and women) = 370 + (21.6 X lean mass in kg)



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)




BMR formula #2 (only to be used if your bf is low)

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )


female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

[B1gDaddy]

I got 3085 after doing all that lol, only 10 less than the other one i did

[mg1228]

ok good

[caffeine_menace]

Cant find the right kind of natty pb at the grocery store so no change there aswell.

Smart Balance PB
or
Smuckers Natural PB

[B1gDaddy]

I thot that all brand type natty pb was crap? like kraft smuckers all that processed shit.. Just read it on this forum somewhere.. so smuckers is ok then?

[mg1228]

if its natural kind---i like smartbalance---i get mine online

[B1gDaddy]

Well i got Natural PB from KRAFT brand.. it was very watery when i got it so i put it in the fridge an mixed it up later an now its really thick like if u were to mix icecream in a bowl for a minute lol. Is that how natty pb is supposed to be?

[mg1228]

yea--you will get used to it---when u run outta that get smartbalance---it aint like that

[B1gDaddy]

kk will do

[caffeine_menace]

Always look at the ingredients if it says some like peanuts/salt ur good. Or some have palm oil or flax oil which is ok too..The less ingredients the better. If it says hydrogenated forget about it....Putting it in the micro for 15 secs will soften it right up...

[B1gDaddy]

i know for sure its gonna have peanuts an salt in the ingredients.. its pb of course it will lol. I might go for the flax oil, will check it out next time i go shopping