Edwins Cutting Diet!

[wizard55]

Hey guys I've been on and off of cutting and bulking and everytime I attempt to drop some body fat I always plauteau after dropping a couple percent of bf. So here's my diet..

Meal 1: 2 whole eggs, 4 egg whites, 4 pieces whole wheat bread

Meal 2: chicken breast, either whole wheat tortillas or brown rice

Meal 3: chicken breast/steak, salad 1 cup veggies

Meal 4 PWO: 3 whole eggs, 2 bananas

Meal 5: chicken breast, 2 tbsp. olive oil, veggies/salad

Meal 6: 1 cup of cottage cheese

Daily Macros: 250 grams protein, 120 grams carbs, 60-70 grams fats.

[wizard55]

Btw, I am about 172 lbs. around 12-13% fb. my Bmr is about 2900 calories

[voidofRoids]

Hey guys I've been on and off of cutting and bulking and everytime I attempt to drop some body fat I always plauteau after dropping a couple percent of bf. So here's my diet..

Meal 1: 2 whole eggs, 4 egg whites, 4 pieces whole wheat bread

Meal 2: chicken breast, either whole wheat tortillas or brown rice

Meal 3: chicken breast/steak, salad 1 cup veggies

Meal 4 PWO: 3 whole eggs, 2 bananas

Meal 5: chicken breast, 2 tbsp. olive oil, veggies/salad

Meal 6: 1 cup of cottage cheese

Daily Macros: 250 grams protein, 120 grams carbs, 60-70 grams fats.

Btw, I am about 172 lbs. around 12-13% fb. my Bmr is about 2900 calories

It looks to me you are running about 2,000 - 2,100 Cals based on those macros. First off I'd try increasing that slightly, but offset the increase with some cardio. Run the increases in increments of say 100 Cals a week - as so that you can gauge any changes; you'll want to re-assess every week.

I think that will assist marginally, the next suggestion I'd have is dropping the carbs and upping the fat. But, I don't want to be one of those pressuring keto guys. If you are familiar with a ketogenic diet and choose not to try it (you'd have your reasons), then your diet looks pretty spot on - just commit the time. If you are unfamiliar, maybe check out some material and give it a try if what you are currently using is giving you a rough time.

Btw - what is your current routine, cardio, supplements, etc.?

[FireGuy]

I think you may have BMR confused with TDEE. At 172lbs and 12% your BMR is not going to be 2900.

[bigslick7878]

I think you may have BMR confused with TDEE. At 172lbs and 12% your BMR is not going to be 2900.

I got him around 2300 with the limited info he provided either way.

[voidofRoids]

I got him around 2300 with the limited info he provided either way.

Same;
1.2(68.8kg LBM x 21.6 + 370) = 2227.296

But I am assuming his activity level is higher.

[gbrice75]

Same;
1.2(68.8kg LBM x 21.6 + 370) = 2227.296

But I am assuming his activity level is higher.

The problem with the activity multipliers is that they're subjective. I find people overestimate their activity most of the time, and wind up running a diet based off of a bloated TDEE.

[voidofRoids]

The problem with the activity multipliers is that they're subjective. I find people overestimate their activity most of the time, and wind up running a diet based off of a bloated TDEE.

I always find that to be the case with individuals of higher weights, and individuals at lower weights seem to underestimate. It always seems the people trying to lose weight just eat too much, and the people trying to gain weight don't eat enough.

[gbrice75]

I always find that to be the case with individuals of higher weights, and individuals at lower weights seem to underestimate. It always seems the people trying to lose weight just eat too much, and the people trying to gain weight don't eat enough.

So true!!

As for finding TDEE, I find the simple LBM x 15 = maintenance provides a good starting point, albeit FAR from scientific or 100% accurate. I always suggest people closely monitor and adjust +/- 100 calories until they find their sweet spot for the given goal.

[FireGuy]

For a cutting diet I dont think you would be far off setting calories right around equated BMR for many people. Their cardio schedule will obviously influence this as well but I dont think you would be wrong to use it as a starting point.

[voidofRoids]

So true!!

As for finding TDEE, I find the simple LBM x 15 = maintenance provides a good starting point, albeit FAR from scientific or 100% accurate. I always suggest people closely monitor and adjust +/- 100 calories until they find their sweet spot for the given goal.

LMB x 15 is always a safe bet too. Not sure why, but I've fallen in love with the Katch-McArdle formula. And all of these calculations really are b.s. in the end, because everyone is different. Always got to play with it to see what works.

For a cutting diet I dont think you would be far off setting calories right around equated BMR for many people. Their cardio schedule will obviously influence this as well but I dont think you would be wrong to use it as a starting point.

Always a good starting ground to find out how your body works.