Slow cut diet

[dk_001]

Currently came off a sust. 250 cycle.
Planning on cutting down and losing some fat while maintaining as much muscle as possible - doing this naturally.


Stats:
6ft 3
102kg
13.5% bf (tested with calipers both digital and manual)


DIET:

Meal 1 - Breakfast
80 grams Raw Oats - 9.9/46.6/6.2/302
375ml Liquid Egg Whites - 38.3/1.9/0/184
1 tsp L Glutamine

48.2pro / 48.5carb / 6.2fat / 486cal


Meal 2 - Morning Tea
220 grams Chicken Breast - 50.8/0/2.7/242
300 grams Potato - 7.2/33.6/0/180
200 grams Broccoli - 13.2/1.2/0/90

71.2pro / 34.8carb / 2.7fat / 512cal


Meal 3 - Lunch
220 grams Tuna - 52/0/29/469
1/4 cup Brown Rice - 5.4/57.4/1.8/276
200 grams Broccoli - 13.2/1.2/0/90

70.6pro / 58.6carb / 30.8fat / 835cal


Meal 4 - Pre Workout
220 grams Tuna - 52/0/29/469
200 grams Potato - 4.8/22.4/0/120
1 tsp L Glutamine

56.8pro / 22.4carb / 29fat / 589cal


Meal 5 - Post Workout
60 grams WPI Shake - 36/23/0.6/210
80 grams Raw Oats - 9.9/46.6/6.2/302
1 tsp L Glutamine

45.9pro / 69.6carb / 6.8fat / 512cal


Meal 6 - Dinner
220 grams Chicken Breast - 50.8/0/2.7/242
200 grams Broccoli - 13.2/1.2/0/90

64pro / 1.2carb / 2.7fat / 332cal


Meal 7 - Before Bed
40 grams Casein Shake - 33.2/2.6/2.2/167
2 tblespoon Peanut Butter - 10.8/5.6/20.4/245.7

44pro / 8.2carb / 22.6fat / 412.7cal


TOTAL - 401pro / 243carb / 100.8fat / 3678cal


1000mg fish oil tabs x 6
4L of water a day
L Glutamine w/ breakfast, pre workout & post.

[Cousinbutch]

Might want to do a simple carb post work out instead of the oats.

[Damienm05]

Add at least 1 whole egg to meal 1 to create a complete protein bond with the whites. Add 15g healthy fat to your pro/veg meal(s). Keep oats pwo. Fat seems low but that should get sorted out with above suggestion. Go for 60-70g at least.

[Damienm05]

Add at least 1 whole egg to meal 1 to create a complete protein bond with the whites. Add 15g healthy fat to your pro/veg meal(s). Keep oats pwo. Fat seems low but that should get sorted out with above suggestion. Go for 60-70g at least.

[dk_001]

Damien - what do you suggest I add as healthy fat to those meals?

Ill keep the complex carbs for pwo.

Thanks for the feedback

[dk_001]

Also my total fat is over 100g a day, is this too little? I thought it should be sufficient

[bmit]

30g fat in meas 3 & 4? In meals before you workout out you want the carbs and not the fats - meal 4 especially. Exchange at least half the fats for carb calories and then if you still want to keep your fat around 100g/day put 1 -2 tbsp oil oil in meal 6 (should be fine with just about 14g there with 1 tbsp though). Don't need fat that high since you have sufficient carbs for energy bro. My .02c