Thread: NEW Cutting Diet Critique
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03-24-2010, 02:41 AM #1
NEW Cutting Diet Critique
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!!!
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03-24-2010, 09:19 PM #2
Bump
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03-24-2010, 09:29 PM #3
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.
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03-24-2010, 09:47 PM #4
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?
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03-27-2010, 02:27 AM #5
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
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03-27-2010, 12:42 PM #6
how long u been doing that cardio schedule?
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03-27-2010, 01:37 PM #7
about 2 weeks now^^^ i added in the pwo cardio on top of empty stomach
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03-27-2010, 05:38 PM #8
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03-30-2010, 10:28 AM #9
Alright cool thanks guys
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Yes sir, when you drop your estrogen down to nothing you generally feel shitty and ache like hell. Try backin off the AI some next time.
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