High Protein, Low Fat/Carb Cut

[daftones]

Age 19
Weight 205 at start of diet (may 8th)
Height 6'4''
current weight 194
Training for 3 years (1.5 years serious)
Ecto-endomorph (155 at 6'3'' in high school)


Let me know what you guys think. This is my first attempt to 'cut' in my entire life, and I think it will open doors for maximum growth once I'm done and I ramp the calories over 4k. The reason I'm eating so many carrots is that they are calorie dense and I'm more inclined to cook 15 lbs of carrots at a time than smaller batches of other vegetables.


3109 calories
1852 calories protein/fat
1257 calories carbs


No Sugars, no salt


Breakfast;
4 oz (dry measurement) Oatmeal or Cream of Wheat 400
1 cup skim milk 90
10 egg whites 150

Snack:
½ cup cooked rice or 4 oz potato or 2/3 cup yam 109
7 oz chicken breast 343
7 oz carrots 70

Lunch:
1 cup cooked rice or 5.5 oz potato or 1 cup yam 218
7 oz chicken breast 343
7 oz carrots 70

Snack:
½ cups cooked rice or 4 oz potato or 2/3 cup yam 109
7 oz chicken breast 343
7 oz carrots 70

Supper:
1 cup cooked rice 218
3 Scoops Whey Protein 343
7 oz carrots 70

Snack:
½ cup rice 109
7 oz chicken breast 294
5 oz Carrots 50

Supplements:
-GNC Multivitamin pack (These pills are mega men sport vitamins, Energy Enhancers, L-Glutamine, and Nitric Oxide Maximizer.)
-Calcium Gelcaps
-Glucosamine
-Probiotics
-Digestive enzymes

[daftones]

As my weight drops, I watch and wait until it plateaus for a few days, then proceed to remove 100 calories of starchy carbs from the diet. So for after a month I am at 2900 calories and still dropping weight.

[ADO]

hey bud, your Maintenance is 2923 caloires and your eating 3109 caloires! that is not a cut. your eating 314g of carbs! wayyy too much! you and i weight the same but im like 6inch's shorter im cutting at 2200 calories im thinking you should be at 2400cal. hope that helps.

[daftones]

hey bud, your Maintenance is 2923 caloires and your eating 3109 caloires! that is not a cut. your eating 314g of carbs! wayyy too much! you and i weight the same but im like 6inch's shorter im cutting at 2200 calories im thinking you should be at 2400cal. hope that helps.

Where did you get 2923 from?

[gbrice75]

The diet layout isn't bad, but it probably is a bit carb heavy for a cut. Also, you need to eat a real meal at 'supper', not a whey shake. Whey shake is acceptable PWO only.

I'd suggest you try and shoot for a 40/40/20 split, protein/carbs/fat. If at that split carbs still wind up too high (I would not go over 250g, 200g probably even better) then you can play with it a bit, 40/30/30, etc. Keep your carb and fat meals separate, that's most important. Carbs earlier in the day, fats later in the day.

[daftones]

The diet layout isn't bad, but it probably is a bit carb heavy for a cut. Also, you need to eat a real meal at 'supper', not a whey shake. Whey shake is acceptable PWO only.

I'd suggest you try and shoot for a 40/40/20 split, protein/carbs/fat. If at that split carbs still wind up too high (I would not go over 250g, 200g probably even better) then you can play with it a bit, 40/30/30, etc. Keep your carb and fat meals separate, that's most important. Carbs earlier in the day, fats later in the day.

I Drink the shake PWO, but my workout is not always at the same time, so I just threw the shake in there anywhere.

It seems as though everyone is against the carbs in the diet. I have been reading up on the cyclical ketogenesis diet and I have to agree it makes perfect sense.

So why am I following a diet like this? My best friend followed this diet to prepare for a show, and the results have me sold. This diet does change the leaner I get in order to continue cutting, usually by the removal of carbs. See attached pic as to why I'm inclined to follow this diet over others.

[gbrice75]

Don't get me wrong, i'm not against carbs, especially for bulking. But for cutting, I just thought what you had was a bit high. I'm at 300g/day right now for a 3000 calorie diet, but cutting isn't my goal. When it is, I won't go over 250g.

[ADO]

Where did you get 2923 from?

Mifflin-St Jeor Formula (2923 CALOIRES)

Harris-Benedict Formula (3095 CALORIES)

even if you use the harris-bendict formula your still eating more then Maintenance. thats almost the same amount of carbs i eat when im bulking!

[daftones]

Mifflin-St Jeor Formula (2923 CALOIRES)

Harris-Benedict Formula (3095 CALORIES)

even if you use the harris-bendict formula your still eating more then Maintenance. thats almost the same amount of carbs i eat when im bulking!

I can see how those can be helpful to establish an estimate, but at a weight of 205, 3100 calories made me drop weight until I was 198 (factor 5 lbs for reduction of sodium..2 lbs lost). 3000 made me drop until 195.5, 2900 and dropping still...

Everyone is different, you are shorter, yes, and we have different metabolic rates. You don't know if I'm doing heavy cardio or if I'm sedentary, so these formulas are kind of useless for telling some one else what they need to be eating. Do you know what I mean? When I bulk it's over 4000 and that puts on mostly LBM.

[ADO]

I can see how those can be helpful to establish an estimate, but at a weight of 205, 3100 calories made me drop weight until I was 198 (factor 5 lbs for reduction of sodium..2 lbs lost). 3000 made me drop until 195.5, 2900 and dropping still...

Everyone is different, you are shorter, yes, and we have different metabolic rates. You don't know if I'm doing heavy cardio or if I'm sedentary, so these formulas are kind of useless for telling some one else what they need to be eating. Do you know what I mean? When I bulk it's over 4000 and that puts on mostly LBM.

that is true everyone is different, i was going to ask if you were doing heavy cardio but spaced it. you asked for help and i gave my 2 cents, but hey if what your doing is working for ya keep at it!

[YoungGunsNY]

I was just about to explain how I have higher carbs then you while (cutting) - however as I typed the first word I remembered - it depends on the individual - and I derived my carb intake from a 40/35/25 split of 20% less than my maintenance. You should get your bodyfat tested so you don't have to guess work everything and continue dropping calories - if you continue with that, then eventually you will 'starve' yourself (your muscles) if you fall to low and lose muscle (pretty sure you don't want that).

So, get your bodyfat tested and use the Katch-McArdle formula to get your TDEE - and work with that.

Also - carrots - a little high in carbs for veggies?

[YoungGunsNY]

Mifflin-St Jeor Formula (2923 CALOIRES)

Harris-Benedict Formula (3095 CALORIES)

even if you use the harris-bendict formula your still eating more then Maintenance. thats almost the same amount of carbs i eat when im bulking!

DO NOT KNOW HOW YOU GOT THOSE - he does not have his activity factor included... so you multiplied by a random number for maintenance - sorry not flaming .. but that was pretty bad advice ..

[kameng_41]

if you increase ur workout intensity(anaerobic activity), ur muscles will store more carbs as glycogen than fat. keep carbs at optimum and try out HIIT, the added burn of lactic acid burns fat and increase resting energy expenditure

[ADO]

DO NOT KNOW HOW YOU GOT THOSE - he does not have his activity factor included... so you multiplied by a random number for maintenance - sorry not flaming .. but that was pretty bad advice ..

those numbers were just ideas of where His maintenace should be, your right i did not factor in any of his activities. i just used a premade calculator to give him an idea of where he should be, still to me 300g+ carbs (ON A CUT!) for his stats seems too much.

i will post my diet up for you guys to make fun of later