Cutting diet, Please critique

[stokes33]

My cutting diet is as follows

8 30am (Pre workout) - 30g whey and 1/2 cup of oats

10 30am (Post workout) - 50g Whey Protein and a banana

11 15am - 7 oz Grilled Chicken Breast and a can of green beans

1 30pm - 12g whey protein mixed with 1 cup of fat free yogurt

4 00pm - 1 hard boiled egg and 1 oz of almonds

6 00pm - 7 oz chicken breast

8 30pm - 30g casien and 1 Tbsp of natty pb

[stokes33]

Anyone??

[stokes33]

bump

[sherpa27]

hey, I posted my diet up here and it was similar to yours in makeup. you have to get more real food in there man! its really important to get quality calories instead of liquid ones. The food digests over a longer period of time coming to higher a nutritional value and also keeping you full longer. Both of these reasons are critical in keeping you on this diet.

Also the reason none of the guys are responding is we need more info.
Read the sticky at the top on how to post a diet. Whats your current weight? bf %?
No one can tell if your diet is good without that info. But most likely you need to eat MORE

Everyone here is great and willing to help. now do your part and get us that info and watch people chime in!

[stokes33]

Ya, I understand what you're saying.

My stats:

Bf 15 - 16%
Weight 170
Height 5'8

[sherpa27]

what about the macros? total calories/ protein / carbs/ fat
any cardio?
whats your current workout?
lets do this man!!

[stokes33]

2100 Cal/day
250g protein
100g carbs
67g Fats

I'm going to start doing cardio 5 days a week and my current workout is as follows...

Monday - Chest/Bi's
Tuesday - Legs
Wed - Cardio only
Thursday - Back/Traps
Friday - Arms
Saturday - Shoulders

[stokes33]

bump

[caffeine_menace]

Put it in this format and just move around the workout and pwo to accommodate u...

Age: ?
Height: ?
Weight: ?
Bodyfat Percentage: ? If you don't know, post a pic or pm a reliable member for an estimate
TDEE: ?
BMR: ?
Goals: ? (gain or lose how much, in what time period, and don't just say gain muscle and lose fat)

Diet Plan
Meal 1 (time)
food1 = __g protein, __g carbohydrates, __g Fat
food2 = __g protein, __g carbohydrates, __g Fat
food3 = __g protein, __g carbohydrates, __g Fat
Total macros = __g protein, __g carbohydrates, __g Fat

Meal 2 (time)
food1 = __g protein, __g carbohydrates, __g Fat
food2 = __g protein, __g carbohydrates, __g Fat
Total Macros = __g protein, __g carbohydrates, __g Fat

Workout (time)
(insert where your workout is in the diet plan, and how long it is, and whether you do cardio or not)

Meal 3 (PWO) (time)
food1 = __g protein, __g carbohydrates, __g Fat
food2 = __g protein, __g carbohydrates, __g Fat
food3 = __g protein, __g carbohydrates, __g Fat
Total Macros = __g protein, __g carbohydrates, __g Fat

Meal 4 (time)
food1 = __g protein, __g carbohydrates, __g Fat
food2 = __g protein, __g carbohydrates, __g Fat
food3 = __g protein, __g carbohydrates, __g Fat
Total Macros = __g protein, __g carbohydrates, __g Fat

Meal 5 (time)
food1 = __g protein, __g carbohydrates, __g Fat
food2 = __g protein, __g carbohydrates, __g Fat
food3 = __g protein, __g carbohydrates, __g Fat
Total Macros = __g protein, __g carbohydrates, __g Fat

Meal 6 (before bed, Time)
food1 = __g protein, __g carbohydrates, __g Fat
food2 = __g protein, __g carbohydrates, __g Fat
food3 = __g protein, __g carbohydrates, __g Fat
Total Macros = __g protein, __g carbohydrates, __g Fat

Total Macros for the Whole Day
__g protein, __g carbohydrates, __g Fat, TOTAL CALORIES___, TDEE___

[stokes33]

Okay, so I got it all finished. Here it is thanks for all your help btw.


Age: 22
Height: 5'8
Weight: 171
Bodyfat Percentage: 15-16%
TDEE: 3218
BMR: 1865.73
Goals: I want to get to 10% bf within two months, that's my short term goal. My longer term is to get to 7%.

Diet Plan

Cardio 7:20 am
20 min HIIT, on an empty stomach

Meal 1 8:30 am (Pre Workout)
food1 = 25g protein, 4g carbohydrates, 1.5g Fat
food2 = 5g protein, 27g carbohydrates, 3g Fat

Total macros = 30g protein, 31g carbohydrates, 4.5g Fat

Workout 9:30 am
Train an hour and a half. I do about an hour with weights and 20 min HIIT cardio.

Meal 2 Post workout 11:00 am
food1 = 50g protein, 4g carbohydrates, 1.5g Fat
food2 = 1g protein, 26g carbohydrates, 1.8g Fat
Total Macros = 51g protein, 30g carbohydrates, 3.3g Fat

Meal 3 12:00pm
food1 = 50g protein, 0g carbohydrates, 3g Fat
food2 = 3g protein, 13g carbohydrates, 0g Fat

Total Macros = 53g protein, 13g carbohydrates, 3g Fat


Meal 4 2:00 pm
food1 = 12g protein, 2g carbohydrates, .5g Fat
food2 = 12g protein, 18g carbohydrates, 0g Fat
Total Macros = 25g protein, 20g carbohydrates, .5g Fat

Meal 5 4:00 pm
food1 = 6g protein, 1g carbohydrates, 5g Fat
food2 = 6g protein, 5g carbohydrates, 15g Fat

Total Macros = 12g protein, 6g carbohydrates, 20g Fat

Meal 6 6:00pm
food1 = 50g protein, 0g carbohydrates, 3g Fat

Total Macros = 50g protein, 0g carbohydrates, 3g Fat

Meal 6 (before bed, Time)
food1 = 30g protein, 5g carbohydrates, 1.5g Fat
food2 = 7g protein, 8g carbohydrates, 15g Fat

Total Macros = 37g protein, 13g carbohydrates, 16.5g Fat

Total Macros for the Whole Day
257g protein, 113g carbohydrates, 50.8g Fat, TOTAL CALORIES 1937, TDEE 3218

[caffeine_menace]

Hey stokes, u forgot to list the food names....lol..example where it says food1 put chicken in its place and so on...Just edit ur post it will be easier..

[stokes33]

Okay lol let's try this again.


Age: 22
Height: 5'8
Weight: 171
Bodyfat Percentage: 15-16%
TDEE: 3218
BMR: 1865.73
Goals: I want to get to 10% bf within two months, that's my short term goal. My longer term is to get to 7%.

Diet Plan

Cardio 7:20 am
20 min HIIT, on an empty stomach

Meal 1 8:30 am (Pre Workout)
Whey Protein= 25g protein, 4g carbohydrates, 1.5g Fat
1/2 Cup of Oats = 5g protein, 27g carbohydrates, 3g Fat

Total macros = 30g protein, 31g carbohydrates, 4.5g Fat

Workout 9:30 am
Train an hour and a half. I do about an hour with weights and 20 min HIIT cardio.

Meal 2 Post workout 11:00 am
Whey Protein = 50g protein, 4g carbohydrates, 1.5g Fat
Banana = 1g protein, 26g carbohydrates, 1.8g Fat
Total Macros = 51g protein, 30g carbohydrates, 3.3g Fat

Meal 3 12:00pm
8 oz Chicken Breast = 50g protein, 0g carbohydrates, 3g Fat
Can of green beans = 3g protein, 13g carbohydrates, 0g Fat

Total Macros = 53g protein, 13g carbohydrates, 3g Fat


Meal 4 2:00 pm
1 cup of fat free yogurt = 12g protein, 2g carbohydrates, .5g Fat
Half scoop of whey protein = 12g protein, 18g carbohydrates, 0g Fat
Total Macros = 25g protein, 20g carbohydrates, .5g Fat

Meal 5 4:00 pm
1 oz of almonds = 6g protein, 1g carbohydrates, 5g Fat
1 Hard boiled egg= 6g protein, 5g carbohydrates, 15g Fat

Total Macros = 12g protein, 6g carbohydrates, 20g Fat

Meal 6 6:00pm
8 oz Chicken breast = 50g protein, 0g carbohydrates, 3g Fat

Total Macros = 50g protein, 0g carbohydrates, 3g Fat

Meal 6 (before bed, Time)
Casein Protein = 30g protein, 5g carbohydrates, 1.5g Fat
2 Tbsp of natty PB = 7g protein, 8g carbohydrates, 15g Fat

Total Macros = 37g protein, 13g carbohydrates, 16.5g Fat

Total Macros for the Whole Day
257g protein, 113g carbohydrates, 50.8g Fat, TOTAL CALORIES 1937, TDEE 3218

[caffeine_menace]

Okay lol let's try this again.


Age: 22
Height: 5'8
Weight: 171
Bodyfat Percentage: 15-16%
TDEE: 3218
BMR: 1865.73
Goals: I want to get to 10% bf within two months, that's my short term goal. My longer term is to get to 7%.

Diet Plan

Cardio 7:20 am
20 min HIIT, on an empty stomach

Meal 1 8:30 am (Pre Workout)
Whey Protein= 25g protein, 4g carbohydrates, 1.5g FatDo 6-8 egg whites here or add 4 egg whites with the whey but whole food is better
1/2 Cup of Oats = 5g protein, 27g carbohydrates, 3g Fat

Total macros = 30g protein, 31g carbohydrates, 4.5g Fat

Workout 9:30 am
Train an hour and a half. I do about an hour with weights and 20 min HIIT cardio.

Meal 2 Post workout 11:00 am
Whey Protein = 50g protein, 4g carbohydrates, 1.5g Fat
Banana = 1g protein, 26g carbohydrates, 1.8g Fatsome would say drop this in favor of oats but its up to u...
Total Macros = 51g protein, 30g carbohydrates, 3.3g Fat

Meal 3 12:00pm
8 oz Chicken Breast = 50g protein, 0g carbohydrates, 3g Fatdo 4oz instead
Can of green beans = 3g protein, 13g carbohydrates, 0g Fat
add a complex carb here(example sweet potato,brown rice ect,...)

Total Macros = 53g protein, 13g carbohydrates, 3g Fat


Meal 4 2:00 pm
1 cup of fat free yogurt = 12g protein, 2g carbohydrates, .5g Fat
Half scoop of whey protein = 12g protein, 18g carbohydrates, 0g Fat
Total Macros = 25g protein, 20g carbohydrates, .5g Fatdrop this whole meal for real food...4oz lean protein/complex carb

Meal 5 4:00 pm
1 oz of almonds = 6g protein, 1g carbohydrates, 5g Fat
1 Hard boiled egg= 6g protein, 5g carbohydrates, 15g Fat
AGAIN drop this whole meal for real food...4oz lean protein/complex carb
Total Macros = 12g protein, 6g carbohydrates, 20g Fat

Meal 6 6:00pm
8 oz Chicken breast = 50g protein, 0g carbohydrates, 3g Fat
add fibrous veggies here
Total Macros = 50g protein, 0g carbohydrates, 3g Fat

Meal 6 (before bed, Time)
Casein Protein = 30g protein, 5g carbohydrates, 1.5g Fat
2 Tbsp of natty PB = 7g protein, 8g carbohydrates, 15g Fat

Total Macros = 37g protein, 13g carbohydrates, 16.5g Fat

Total Macros for the Whole Day
257g protein, 113g carbohydrates, 50.8g Fat, TOTAL CALORIES 1937, TDEE 3218

Ur protein intake is to high should be 1.5 x lean body weight. Fix all above and repost with new foods and macros and it should lower ur protein and increase ur carbs to where u need to be aswell. Want to stay in the 2700-3000 calorie range, closer to 3000 on cardio days and 2700 on non cardio days

[stokes33]

OKay thanks! How much complex carbs per meal should I have?

[caffeine_menace]

usually 1 serving is fine but u have to look at the macros for the individual foods and be the judge of it. Also if ur new total doesnt reach the calories needed u might have to add an additional meal some where...