Lay it on my cut diet!

[DKbuilder]

Stats:
6'4
220
15% bf

My goal is to get to sub 10%.

Diet:

Meal 1
8 egg whites
120 g oatmeal
10 g oliveoil

Meal 2
120 g sardines
10 g flaxseed oil

Meal 3
4 whole eggs
10 g olive oil
200 g vegatables

Meal 4
140 g tuna
x3 omega 369 fish oil pills

Meal 5 PWO
50 g whey
25 g oatmeal

Meal 6
140 g tuna
200 g vegatables

Meal 7
250 g chicken breast
80 g brown rice

Meal 8
50 g whey
10 g flaxseed oil


Macros:
324 g protein / 176 g carbs / 120 g fat
3100 calories



I will be more than happy to receive any form of upgrades / critique!

[DKbuilder]

cough and a shameless bump!

[DKbuilder]

Noone?

[gbrice75]

I will get you tomorrow bro. My wife is yelling at me and giving me the stink eye to log off... =(

[DKbuilder]

I appreciate it gbrice. Looking forward to what you have to say!

[FirstTimeRage]

I wish I could eat 3100 calories a day and lose weight :P lucky foo

[tbody66]

How old are you? How long have you been lifting, what are your sets/reps/poundages? How long on your current program? What bodyparts are lacking? What would you like to most see improve in size and strength?

[DKbuilder]

23
4 years serious (typo before)
5 split high volume
4-5 months on my current split - did 3 split previously
Shoulders are lacking
I expect my bodyfat to be reduced alot and since it's a cut, I don't really expect to see strength gains.

[DKbuilder]

Also!

I've calculated my TDEE to be 3500 which seems plausible because I have already tested what my maintenance caloric intake is in praxis. I don't know if I should cut more calories of my diet - what do you guys suggest?

[DKbuilder]

Post count bump

[gbrice75]

Stats:
6'4
220
15% bf

My goal is to get to sub 10%.

Isn't that everyone's goal? =)

Diet:

Meal 1
8 egg whites
120 g oatmeal
10 g oliveoil


Drop the olive oil and make it 2 whole eggs, 6 whites. I always like to see a couple whole eggs in egg meals. The yolks are super nutrient dense. Add berries to your oats if you'd like

Meal 2
120 g sardines
10 g flaxseed oil

You didn't post macros so I can't tell for sure, but this meal looks to have a lot of fat in it. You don't need 2 fat sources (the fish is protein/fat already). Plus, flax generally sucks for BBing diets. Drop the flax

Meal 3
4 whole eggs
10 g olive oil
200 g vegatables

Are running a quasi keto diet? Why no complex carbs other then meal 1? Again, WAY too much fat in this meal. And this time of the day, go for a better protein source - chicken breast, turkey breast, lean beef, fish, etc

Meal 4
140 g tuna
x3 omega 369 fish oil pills

This is your pre-workout meal. You need a good complex carb here to fuel the workout. I'd go with sweet potato, but anything will do - brown rice, lentils, beans, quinoa, yam, etc

Meal 5 PWO
50 g whey
25 g oatmeal

Nice, finally some carbs!

Meal 6
140 g tuna
200 g vegatables


Remove the rice from the next meal and do it here for your PPWO meal.

Meal 7
250 g chicken breast
80 g brown rice


Now that we've taken carbs out of this meal (later in the day, better off doing pro/fat meals here) add some veggies and 1tbsp olive oil

Meal 8
50 g whey
10 g flaxseed oil

Make it casein, not whey. Whey is absorbed in about 30 mins - useless overnight. Keep the fat in this meal although i'd rather see something other then flax. A popular choice here is natty PB or a serving of your favorite nuts


Macros:
324 g protein / 176 g carbs / 120 g fat
3100 calories

Fat is WAY too high. 35% of your diet... that's insane unless you're running a keto diet - and with almost 200g carbs, this definitely isn't that. You need to get fats down to no more then 20% for sure.



I will be more than happy to receive any form of upgrades / critique!

Comments above in bold

[DKbuilder]

Thanks for the input - I'll post it up once again soon. But what do I put on my pan when I make my eggs / chicken if I can't use olive oil?

[DKbuilder]

And why do you say that flax sucks? I've read so many times on these forums that flaxseed oil is good and it is also used in the unofficial how to cut thread. There's a lot of information going on.

[gbrice75]

Thanks for the input - I'll post it up once again soon. But what do I put on my pan when I make my eggs / chicken if I can't use olive oil?

Non-stick cooking spray is what I use. If you're just using a tiny bit of olive oil for eggs so they don't stick, it's not a big deal. But it should barely be enough to count.

And why do you say that flax sucks? I've read so many times on these forums that flaxseed oil is good and it is also used in the unofficial how to cut thread. There's a lot of information going on.

I shouldn't have said it sucked. It's just that there's better options out there, nutrition wise. Most nut oils, fish oils, etc.

[DKbuilder]

1
6 egg whites
2 whole eggs
120g oatmeal

2
120g sardines in oil

3
200g vegatables
150 g chicken breast

4 PW
140g tuna in water
3 omega 369 pills
80g brown rice

5 PWO
50g whey
25g oats

6
140g tuna
100g ezekiel bread (yes, these are decent carbs stop complaining )

7
250g chicken breast
200g vegatables
1/2 teaspoon olive oil

8
50g kassein
20g natural PB


350 protein / 208 carbs / 75 fat
48% / 29% / 23%

[bigslick7878]

Also!

I've calculated my TDEE to be 3500 which seems plausible because I have already tested what my maintenance caloric intake is in praxis. I don't know if I should cut more calories of my diet - what do you guys suggest?

I got your TDEE at 3079 lightly active. You need to be at about 2500 if you are looking to get to sub 10%.

[DKbuilder]

How did you calculate that?

[DKbuilder]

Calling out gbrice to reevaluate this!

[baseline_9]

Forget this whole TDEE thing guys

LBM x 15

start there and see how it goes, everything is an estimation in this game, its not maths

for u;

187 x 15 = 2805 cals (sounds good to me as a starting point)

anyway i dont like number cruching as u can tell LOL

We can talk maths and calculations all day but we will only see if our calculations were right after u stick to them for a few weeks and then do a skin fold test

[DKbuilder]

Forget this whole TDEE thing guys

LBM x 15

start there and see how it goes, everything is an estimation in this game, its not maths

for u;

187 x 15 = 2805 cals (sounds good to me as a starting point)

anyway i dont like number cruching as u can tell LOL

We can talk maths and calculations all day but we will only see if our calculations were right after u stick to them for a few weeks and then do a skin fold test

So 2800 is my maintainance level?

[baseline_9]

Around about wihtout ur activity added on

I always use this as a guideline to start dieting

For a bulk/ gain i would add 1000 calories

[bigslick7878]

How did you calculate that?

Lean body Mass (220x.85) and lightly active.

Most people overestimate their activity level.

What type of work do you do for the majority of your days? If it does not include much activity lightly active is where you should be at.

http://www.fitnessfrog.com/calculato...alculator.html

[DKbuilder]

Then I guess it's where it should be.

[DKbuilder]

Need more input from experienced brahs.

[bigslick7878]

Need more input from experienced brahs.

You don't need experience to do math. I just got cutting for 3 months anyway but....

If you want to cut your caloric deficit should be anywhere from 200-600 calories under maintenance. DO NOT go more than under 600 or you will be losing weight alright, with a lot of muscle too. That is too much. I have a feeling you are going to find it hard to keep it around 2500 so I don't think that will be a problem either way.

Try to keep thee weight loss to around 1-1.5lb a week, anymore is taking it off too fast and again you will be losing muscle at any higher rate. Slow and steady and you will be pleased with the results.

[gbrice75]

You don't need experience to do math. I just got cutting for 3 months anyway but....

If you want to cut your caloric deficit should be anywhere from 200-600 calories under maintenance. DO NOT go more than under 600 or you will be losing weight alright, with a lot of muscle too. That is too much. I have a feeling you are going to find it hard to keep it around 2500 so I don't think that will be a problem either way.

Try to keep thee weight loss to around 1-1.5lb a week, anymore is taking it off too fast and again you will be losing muscle at any higher rate. Slow and steady and you will be pleased with the results.

Solid advice. I also have become a fan of the LBM x 15 method. It's a rough but decent starting point. The TDEE formulas simply ALWAYS seem to come out too high, leading to people overeating. Start with LBM x 15, monitor closely and adjust +/- 100 calories at a time (2 weeks in between adjustments) until you find your sweet spot.

[DKbuilder]

Thanks man. That is solid advice from both of you, however, I'd like one of you to look over my reedited diet

[tsidriver]

I am also in a cut right now. I used TDEE to figure out my cals, but the LBM x 15 came really close anyway. I'll have to remember that. Anyway, are you going to be doing any cardio to accompany this cut? If so, what?

[baseline_9]

Solid advice. I also have become a fan of the LBM x 15 method. It's a rough but decent starting point. The TDEE formulas simply ALWAYS seem to come out too high, leading to people overeating. Start with LBM x 15, monitor closely and adjust +/- 100 calories at a time (2 weeks in between adjustments) until you find your sweet spot.

See

U can teach an old dog new tricks

[DKbuilder]

I am also in a cut right now. I used TDEE to figure out my cals, but the LBM x 15 came really close anyway. I'll have to remember that. Anyway, are you going to be doing any cardio to accompany this cut? If so, what?

I don't know. I know I should do cardio but I could do without it. What are your suggestions other than HIIT training.

[tsidriver]

I would suggest 1 hr moderate heart rate cardio ed. That is what I do. I recommend in the morning on an empty stomach. You might be able to cut it to 45 min., but IMO the more the better, as long as it is moderate heart rate. Get a good heart rate monitor with a chest strap and try to keep your heart rate around 130 bpm. There are more formulas to calculate what your target heart rate should be, but that is just more math to do. This will compliment your diet nicely and as long as you keep it around 130 you won't have to worry about burning any muscle. I know it's an ass load of cardio. Trust me I hate it, but it's something you just gotta do if you are cutting.

If you were using the TDEE method you could account for (add in your diet) the extra calories being burned for your workouts (still minding your cutting defecit of course) by bumping your activity level up from lightly active to moderately active, but it seems like the LBM x 15 will still cover you. Some of the other guys can probably speak to that.

[gbrice75]

1
6 egg whites
2 whole eggs
120g oatmeal

2
120g sardines in oil

3
200g vegatables
150 g chicken breast

Maybe some complex carb here

4 PW
140g tuna in water
3 omega 369 pills
80g brown rice

How much fat is this? Please list macros next time!

5 PWO
50g whey
25g oats

6
140g tuna
100g ezekiel bread (yes, these are decent carbs stop complaining )

Ezekiel is good stuff, no complaints here

7
250g chicken breast
200g vegatables
1/2 teaspoon olive oil

Nice

8
50g kassein
20g natural PB


350 protein / 208 carbs / 75 fat
48% / 29% / 23%

MUCH much better - work on getting fats down to 20% or below. Probably don't need all the fish oils. Lower the PB if you have to. Protein is on the high side too, carbs a bit low. 45/35/20 would be better IMO.

[DKbuilder]

I've lowered some stuff and removed some other stuff. Now it is 2500 calories with lower fat. Should be all good now

[DKbuilder]

And so many thanks for spending time to help out man! Quality advice!

[gbrice75]

Anytime bro! Keep us posted with progress!

[DKbuilder]

Will do!

[DKbuilder]

The first day of this diet is almost finished and I feel very full. It sure doesn't feel like 2500 calories at all. Hmm.

[tsidriver]

That's the great thing about a correct diet. Just because it is a cutting diet doens't mean it's a starvation diet. Most people hear diet they think starvation. The truth is it's just not that way. In most cases you are actually consuming more food. You just have to eat the right things. I'm at ~2500 cals and if I eat my meals at the correct times I never feel hungry and I always have plenty of energy. Stick with it and you will be amazed.

[bigslick7878]

I don't know. I know I should do cardio but I could do without it. What are your suggestions other than HIIT training.

No cardio, no cut.

You can manipulate your diet 8 ways til Sunday but if you are not doing cardio you won't be burning fat. Period.

It sucks at first but we are creatures of habit and you will adapt. It will get easier.

You MUST do cardio or you are wasting your time.

[DKbuilder]

Of course I will do cardio - I just don't know what to choose yet and cardio on an empty stomach is something I don't have time for. What would you guys suggest then?

Note: I am on a 5-split atm.