my final cutting diet - complete what you think?

[metski]

spent alot of time on it

im 6'1 170lbs
work out 6 days a week and cardio 4 times a week low intensity for 30minutes

P / C / F

#1
95g Oats 15.2 / 63.7 / 6 - 365
WHEY 1 scoop 25 / 4 / 1.5 = 130


40.2 / 67.7 / 7.5 - 495

#2
salmon 100g 21.6 / 0 / 5.9 = 146
cashew 25g 4.2 / 7.5 / 11.9 = 145
3 boiled eggs 18.8 / 1.7 / 16 = 232

44.6 / 9.2 / 34 = 523


#3

broccoli
asparigus
spinach






#4pre workout
62g brown rice 1.8 / 47.9 / 1.8 = 229
100g chicken breast 29.6 / 0 / 7.7 = 195



31.4 / 47.9 / 9.5 - 424

GYM

#5
WHEY 1 scoop 30 / 4 / 1.5 = 140




#6
180g tuna 45.5 / 0 / 1 - 201
62g brown rice 1.8 / 47.9 / 1.8 = 229

47.3 / 47.9 / 2.8 - 430


#7
250g Cottage cheese (lowfat) 31 / 6.8 / 2.6 = 180
1 scoop casein 24 / 3 / 1 = 120


55 / 9.8 / 3.6 = 300



TOTALS

248.5 / 186.5 / 59 - 2312


if i dont lose 1-2lbs per week im going to cut a bit back from carbs like 200cals or EC stack, clen

[Damienm05]

spent alot of time on it

im 6'1 170lbs
work out 6 days a week and cardio 4 times a week low intensity for 30minutes

P / C / F

#1
95g Oats 15.2 / 63.7 / 6 - 365 95g is too much, 40g or 1/2 cup uncooked is plenty for this meal
WHEY 1 scoop 25 / 4 / 1.5 = 130 I'd replace the whey here with 1-2 whole eggs and 6-8 egg whites ideally.


40.2 / 67.7 / 7.5 - 495

#2
salmon 100g 21.6 / 0 / 5.9 = 146
cashew 25g 4.2 / 7.5 / 11.9 = 145 remove the cashews, add another 1/2 cup of raw oats.
3 boiled eggs 18.8 / 1.7 / 16 = 232

44.6 / 9.2 / 34 = 523


#3

broccoli
asparigus
spinach add a small portion of lean protein and the cashews I removed from meal 2






#4pre workout
62g brown rice 1.8 / 47.9 / 1.8 = 229
100g chicken breast 29.6 / 0 / 7.7 = 195 looks good



31.4 / 47.9 / 9.5 - 424

GYM

#5
WHEY 1 scoop 30 / 4 / 1.5 = 140 I'd have some carbs in your PWO shake, maybe another 1/2 cup of oats, lol.




#6
180g tuna 45.5 / 0 / 1 - 201
62g brown rice 1.8 / 47.9 / 1.8 = 229 For optimal fat loss, remove the rice and replace with a fat source. Example: 22 almond kernels.

47.3 / 47.9 / 2.8 - 430


#7
250g Cottage cheese (lowfat) 31 / 6.8 / 2.6 = 180 remove this, lowfat cottage cheese is quite high in sugar compared to 4%. I'd just have the casein with a fat source. A common example is 1 tbspn. natural PB (1/2 serving to maintain a decent caloric deficit)
1 scoop casein 24 / 3 / 1 = 120


55 / 9.8 / 3.6 = 300



TOTALS

248.5 / 186.5 / 59 - 2312

That would be a much better diet.

[metski]

thnx for taking a look

one thing i dont understand is post workout carbs.


i read the book championship bodybuilding by chris aceto and he stresses the point that your biggest carb meals should be #1 and post workout.

for meal #2 its difficult to eat the oats ill be at work i cant cook oats here =/

#2
salmon 100g 21.6 / 0 / 5.9 = 146
cashew 25g 4.2 / 7.5 / 11.9 = 145 remove the cashews, add another 1/2 cup of raw oats.
3 boiled eggs 18.8 / 1.7 / 16 = 232

44.6 / 9.2 / 34 = 523


#3

broccoli
asparigus
spinach add a small portion of lean protein and the cashews I removed from meal 2

how about i split the salmon in 1/2 and have it in both meals 2# and 3# for the lean protein source and move cashews to meal #3 so theres not to much fat in meal #2


better yeah