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  1. #1
    scotty51312's Avatar
    scotty51312 is offline Transformation Challenge Trainer
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    Cutting diet with macro's

    Currently on week 2 of PCT. 5 weeks from now i'm going to be starting a cutting diet here's what i've worked up so far from items i'm use to eating

    Meal 1 when i wake up
    1 scoup whey 4 grams fish oil
    Cal 130 Protien 26 carb 3 fat 6

    Meal 2 approximately 1 hour later (however long it takes me to shower get dressed and prepare it)
    1 cup egg beaters with 2 slices fat free cheese with 1/2 cup oats 5 g olive oil (in the egg beaters)
    340/37/34/8

    Meal 3 3-4 hours later
    10 oz chicken breast 2/3 cup sweet potatoes 1 cup brocoli
    470/62/41/7

    Meal 4 Pre work out meal
    2 oz (uncooked wieght) whole wheat pasta (penne)1 slice fat free cheese 1 can tuna 1 ozfrozen peas (makes something like a tuna caserole)
    325/33/43/2

    Meal 5 Post work out shake imediately after workout
    2 scoups whey 1/2 cup oats/5g flaxseed oil
    450/57/34/12

    Meal 6 no more than 2 hours later usually 1 hour is a repeat of meal 3 the veg might change or it might be the equivelent in turkey breast or sirloin depending on how sick of chicken i get
    470/62/41/7

    Meal 7 usually before bed
    3/4 cup fat free cottage cheese
    2 tbsp natty peanutbutter.

    total numbers for the day are

    2460cal 306g protien 211g carb 56g fat
    51% Protien
    37% carb
    10% fat

    Current maintenance calories are right around 2900-3000 which is what im eating now. I'm planning on upping the cardio just by about another 30-60 minutes a week from what i do now. Goal is to go from 17-18% bodyfat down to twelve or under before the end of february to start a spring cutting cycle.

    Once again any input is appreciated.
    Last edited by scotty51312; 09-21-2010 at 10:49 PM.

  2. #2
    scotty51312's Avatar
    scotty51312 is offline Transformation Challenge Trainer
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    Bump

  3. #3
    alanator is offline New Member
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    i wish i had enough dedication for this

  4. #4
    scotty51312's Avatar
    scotty51312 is offline Transformation Challenge Trainer
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    getting where ya want is probably about 75% diet and %25 training

  5. #5
    Twist's Avatar
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    Quote Originally Posted by scotty51312 View Post
    Currently on week 2 of PCT. 5 weeks from now i'm going to be starting a cutting diet here's what i've worked up so far from items i'm use to eating

    Meal 1 when i wake up
    1 scoup whey 4 grams fish oil
    Cal 130 Protien 26 carb 3 fat 6

    Meal 2 approximately 1 hour later (however long it takes me to shower get dressed and prepare it)
    1 cup egg beaters with 2 slices fat free cheese with 1/2 cup oats 5 g olive oil (in the egg beaters)
    340/37/34/8

    Meal 3 3-4 hours later
    10 oz chicken breast 2/3 cup sweet potatoes 1 cup brocoli
    470/62/41/7

    Meal 4 Pre work out meal
    2 oz (uncooked wieght) whole wheat pasta (penne)1 slice fat free cheese 1 can tuna 1 ozfrozen peas (makes something like a tuna caserole)
    325/33/43/2

    Meal 5 Post work out shake imediately after workout
    2 scoups whey 1/2 cup oats/5g flaxseed oil
    450/57/34/12

    Meal 6 no more than 2 hours later usually 1 hour is a repeat of meal 3 the veg might change or it might be the equivelent in turkey breast or sirloin depending on how sick of chicken i get
    470/62/41/7

    Meal 7 usually before bed
    3/4 cup fat free cottage cheese
    2 tbsp natty peanutbutter.

    total numbers for the day are

    2460cal 306g protien 211g carb 56g fat
    51% Protien
    37% carb
    10% fat
    fat is borderline low, carbs are a little low for my liking, but looks pretty good... depending on your stats.
    Current maintenance calories are right around 2900-3000 sounds highwhich is what im eating now. I'm planning on upping the cardio just by about another 30-60 minutes a week from what i do now. Goal is to go from 17-18% bodyfat down to twelve or under before the end of february to start a spring cutting cycle.

    Once again any input is appreciated.
    whats your stats? pics always help
    Unless you are super ripped, diet looks good. I need more info though.

  6. #6
    scotty51312's Avatar
    scotty51312 is offline Transformation Challenge Trainer
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    6'
    220lbs
    17-18%bodyfat (caliper tested) put on a little weight durring last cycle
    training hard for 3 years (off and on for 10 before that)

    I was kinda worried that the protien might be a little high

    Sorry about the pic quality taken with my phone cam
    Attached Thumbnails Attached Thumbnails Cutting diet with macro's-img00115.jpg   Cutting diet with macro's-back.jpg  

  7. #7
    Twist's Avatar
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    Looks good to me bro, sounds like you are on the right track.

  8. #8
    scotty51312's Avatar
    scotty51312 is offline Transformation Challenge Trainer
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    Thank a lot man i appreciate the time

  9. #9
    gbrice75's Avatar
    gbrice75 is offline AR's Diet Pimp! ~HOF~
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    Quote Originally Posted by scotty51312 View Post
    Currently on week 2 of PCT. 5 weeks from now i'm going to be starting a cutting diet here's what i've worked up so far from items i'm use to eating

    Meal 1 when i wake up
    1 scoup whey 4 grams fish oil
    Cal 130 Protien 26 carb 3 fat 6

    Meal 2 approximately 1 hour later (however long it takes me to shower get dressed and prepare it)
    1 cup egg beaters with 2 slices fat free cheese with 1/2 cup oats 5 g olive oil (in the egg beaters)
    340/37/34/8

    I'd save the fat meals for leater in the day, so i'd remove the olive oil here



    Meal 3 3-4 hours later
    10 oz chicken breast 2/3 cup sweet potatoes 1 cup brocoli
    470/62/41/7

    Good meal

    Meal 4 Pre work out meal
    2 oz (uncooked wieght) whole wheat pasta (penne)1 slice fat free cheese 1 can tuna 1 ozfrozen peas (makes something like a tuna caserole)
    325/33/43/2

    Drop the sugary peas!

    Meal 5 Post work out shake imediately after workout
    2 scoups whey 1/2 cup oats/5g flaxseed oil
    450/57/34/12

    Maybe 1 cup of oats

    Meal 6 no more than 2 hours later usually 1 hour is a repeat of meal 3 the veg might change or it might be the equivelent in turkey breast or sirloin depending on how sick of chicken i get
    470/62/41/7

    Turkey breast - not cold cut/deli meat I hope

    Meal 7 usually before bed
    3/4 cup fat free cottage cheese
    2 tbsp natty peanutbutter.

    total numbers for the day are

    2460cal 306g protien 211g carb 56g fat
    51% Protien
    37% carb
    10% fat

    Current maintenance calories are right around 2900-3000 which is what im eating now. I'm planning on upping the cardio just by about another 30-60 minutes a week from what i do now. Goal is to go from 17-18% bodyfat down to twelve or under before the end of february to start a spring cutting cycle.

    Once again any input is appreciated.
    Not too bad, but I think protein is kind of high and carbs are a bit low.. maybe up the fat too. 40/40/20 or something closer to that.

  10. #10
    scotty51312's Avatar
    scotty51312 is offline Transformation Challenge Trainer
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    Just for fun I'm bumping my old cutting diet thread just as a reminder of how far I've came. I'm going to keep an irregular log here, while I consider competing in another physique show in the fall. Diet so far today consists of

    1 scoop whey and 1/2 cup oats when I woke up

    Omlet 6 egg whites 2 whole eggs spinach, mushrooms around an hour later

    1 scoop whey 1/2 cup oats after an hour of cardio

    8oz chicken breast 1/4 cup quinoa 1/4 cup brown rice. 5oz steamed brocolli

    only 2 more meals to go

  11. #11
    GirlyGymRat's Avatar
    GirlyGymRat is offline Knowledgeable ~ Respected Female Leader ~
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    May I ask if u are in better shape now or when u last logged in 2010?

  12. #12
    scotty51312's Avatar
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    Good question

    I'm probably in the 15% bodyfat range. At about 205lbs. My lean body mass is better. But as far as being in shape. I feel much better, my cardio's better, and strength has came a long way.

    I spent the last 4 years as a trainer continuously learning. Finished up my NASM certifications in corrective exercise and my ACE cert in strength and conditioning. I'm still taking classes towards being a registered dietitian.

    So yes I'm in better shape now. I always missed this forum and credit it as the spark that made me hunger to learn.

    I'll take a selfie pic or two and post them as soon as i can find my stupid USB cable

  13. #13
    scotty51312's Avatar
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    Cutting diet with macro's-psx_20140312_165806.jpg. Hopefully this attaches

  14. #14
    scotty51312's Avatar
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    So after 4 days of no slip ups on my diet other than one sugary protein bar because I had a long drive, I decided tonight after an hour of cardio to splurge a little and have two 7oz filet mignon's with mushrooms and asparagus

    Leg day seems to have stuck with me longer than Id like, 3 days later and the hammys are still tight. Probalby from a 10X10 routine i started this week.

  15. #15
    scotty51312's Avatar
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    So my diet was solid for the past 3 days with no cheats till someone invited me out last night and I said sure why not one vodka martin won't hurt to bad. Well one turned into 5. I hate hitting setbacks like this. Hangover breakfast consisted of

    6 egg white 3 whole egg omlet with spinach, green peppers, mushrooms.

    1/2 organic grapefruit.
    1/2 banana
    1/2 cup oats made with 1/2 cup hemp milk
    24oz of coconut water

    Already feeling better.

  16. #16
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    Looking good.

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