NEW Cutting Diet Critique

[eglassman88]

Hows my new cutting diet look?

Stats
6ft
Bodyfat 12-14%
Weight 175lbs
BMR-1916
TDEE-2300

My goals are to get my bodyfat around 10% or less and hold that over the summer and than start a lean BULK! One question i do have is regarding my schedule. I work nights on shiftwork 7p-7a and i was wondering as long as i get all my meals in with 2-3hrs in between meals will that be alright even if the times may vary day by day? (THIS IS A BIG CONCERN OF MINE AS I DONT WANT MY DIET TO FAIL DUE TO THIS) Well anyway here it is...

PROTEIN/FATS/CARBS

Meal 1
8 Egg White 32/0/0
1 Whole Egg 6/5/0
1 Cup Oats 12/5/54

Totals Cals= 506

THIS WILL BE WORKOUT TIME

(PWO)

1 Scoop Whey 24/1/4
1/2 Cup Oats 5/3/27

Total Cals= 276


Meal 2
4.7 oz Chicken 39/10/0
1 Cup Brown Rice 5/2/44
1 Cup Broccoli 2.5/0/6

Total Cals= 494

Meal 3
5.5 oz Tuna 40/1/0
4 oz Sweet Potato 2/0/20
1 Cup Broccoli 2.5/0/6

Total Cals= 291

Meal 4
6.5 oz Tilapia 37/3/0
1 Cup Broccoli 2.5/0/6

Total Cals= 322

Meal 5
4.7 oz Chicken 39/10/0
1 Cup Broccoli 2.5/0/6

Total Cals= 280

Meal 6
1 1/2 Scoop 100% ON Casein 36/1.5/4.5
2 Tbsp Natty Pb 7/16/8

Total Cals= 379.5

Total Cals Non w/o days= 2272.5

Total Cals w/o days= 2548

THANKS GUYS!!!

[eglassman88]

Bump

[Damienm05]

BMR-1916
TDEE-2300

What multiplier did you use to get that TDEE?

- 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 moderately 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

I think you may be setting your cals too low. Unless you truly are a couch potato.

[Damienm05]

Hows my new cutting diet look?

Stats
6ft
Bodyfat 12-14%
Weight 175lbs
BMR-1916
TDEE-2300

My goals are to get my bodyfat around 10% or less and hold that over the summer and than start a lean BULK! One question i do have is regarding my schedule. I work nights on shiftwork 7p-7a and i was wondering as long as i get all my meals in with 2-3hrs in between meals will that be alright even if the times may vary day by day? (THIS IS A BIG CONCERN OF MINE AS I DONT WANT MY DIET TO FAIL DUE TO THIS) Well anyway here it is...

As long as you're eating clean whole meals frequently, you're diet won't be hurt.

PROTEIN/FATS/CARBS

Meal 1
8 Egg White 32/0/0
1 Whole Egg 6/5/0
1 Cup Oats 12/5/54

Nice meal.

Totals Cals= 506

THIS WILL BE WORKOUT TIME

(PWO)

1 Scoop Whey 24/1/4
1/2 Cup Oats 5/3/27

Total Cals= 276


Meal 2
4.7 oz Chicken 39/10/0
1 Cup Brown Rice 5/2/44
1 Cup Broccoli 2.5/0/6

How long after your PWO meal is this? Shouldn't be more than an hour ideally. 5 oz. of chicken breast does not have nearly 10g of fat. Either you're eating the skin or a leg quarter or more likely your macro is off. If that's the case, this is another solid meal.

Total Cals= 494

Meal 3
5.5 oz Tuna 40/1/0
4 oz Sweet Potato 2/0/20
1 Cup Broccoli 2.5/0/6

I understand that cutting out carbs this early in the day is a great fat loss tactic. Many are against it and I am not one of them. However, I'd double the portion.

Total Cals= 291

Meal 4
6.5 oz Tilapia 37/3/0
1 Cup Broccoli 2.5/0/6

Add 1 tbspn. EVOO

Total Cals= 322

Meal 5
4.7 oz Chicken 39/10/0
1 Cup Broccoli 2.5/0/6

Add 1 tbspn. EVOO. Again, fat macro likely off.

Total Cals= 280

Meal 6
1 1/2 Scoop 100% ON Casein 36/1.5/4.5
2 Tbsp Natty Pb 7/16/8

Nice.

Total Cals= 379.5

Total Cals Non w/o days= 2272.5

Total Cals w/o days= 2548

THANKS GUYS!!!

Answers/Critique in bold. You've got a nice draft here but I've got some more feedback:

1 - Once again, I think your calculated TDEE is wrong. I understand my changes have added 250 calories accordingly.

2- It would have been helpful if you'd tallied up totals at the bottom. However, based on a quick estimate, your fats were way low. Meals that don't contain carbs should contain fats as an energy source. I've used extra virgin olive oil as an example in my critique because it's great with vegetables or for making a quick vinaigrette. Regardless, 15-20g of healthy fat needs to be in both of those meals. This should get you to 70g for the day but I'd go higher personally. At least another 10g via EFA capsules throughout the day.

3- What's your cardio situation?

[eglassman88]

Ok cool damien thanks man and yeah i did it on sedentary so maybe i should up the cals bcuz i am NOT a couch potato and my cardio situation is about 3 days a week empty stomach morning and four 30 mins pwo days

[mg1228]

how long u been doing that cardio schedule?

[eglassman88]

about 2 weeks now^^^ i added in the pwo cardio on top of empty stomach

[Damienm05]

Ok cool damien thanks man and yeah i did it on sedentary so maybe i should up the cals bcuz i am NOT a couch potato and my cardio situation is about 3 days a week empty stomach morning and four 30 mins pwo days

You'd be safe using 1.55 x BMR - I promise.

[eglassman88]

Alright cool thanks guys