Need some double checking for my cutting diet

[POPS]

Going over and over my training/diet/cardio programs and following most of the diet posts and advice given here made me second guess myself. Chime in please with your ideas and CONSTRUCTIVE critisism. Thanks....

I did not put times down because my work schedule changes weekly but I eat every 2-3 hours.

Im a 40 yr old male, 5'7, 185, bf @17-20%. Following P90x so my wife and I can train together. Actually, I had to adapt the training a little to work with our crazy work schedules. Here's my diet :

cals/pro/carbs/fats

meal 1 - 1 scoop of whey with 1/2 cups of oats ( on off days from work Ill have 6 whites with 1 yolk with oats )
266/31/29/4

meal 2 - 8 oz of turkey with 16 oz of broccoli
230/45/12/0

meal 3 - same as above
230/45/12/0

meal 4 - 8 oz of turkey with 8 oz of sweet potatoes
434/44/41/7

training followed by pwo shake ( using fish oil here instead of oats )
110/24/2/1

dinner - 8 oz chicken with 16 oz of broccoli/greens
397/74/12/8

before bed - 6 oz of ground sirloin
364/45/0/19

totals - 2031/308/108/39

Supplements include : whey protein, multi, vitamin c, fish oil, glucosamine

For a variety Ill change up proteins with fish and chicken in the am meals and with carbs Ill use brown rice. And if I need a little something to cure my sweet tooth Ill have a tablespoon or 2 MAX of natty peanut butter.

thanks in advance....

[cerealkiller326]

Going over and over my training/diet/cardio programs and following most of the diet posts and advice given here made me second guess myself. Chime in please with your ideas and CONSTRUCTIVE critisism. Thanks....

I did not put times down because my work schedule changes weekly but I eat every 2-3 hours.

Im a 40 yr old male, 5'7, 185, bf @17-20%. Following P90x so my wife and I can train together. Actually, I had to adapt the training a little to work with our crazy work schedules. Here's my diet :

cals/pro/carbs/fats

meal 1 - 1 scoop of whey with 1/2 cups of oats ( on off days from work Ill have 6 whites with 1 yolk with oats )
266/31/29/4

meal 2 - 8 oz of turkey with 16 oz of broccoli
230/45/12/0

meal 3 - same as above
230/45/12/0

meal 4 - 8 oz of turkey with 8 oz of sweet potatoes
434/44/41/7

training followed by pwo shake ( using fish oil here instead of oats )
110/24/2/1
I would add have more carbs here, 1/2 cup, I know you replace it with fish oil. IMO I would take both

dinner - 8 oz chicken with 16 oz of broccoli/greens
397/74/12/8

before bed - 6 oz of ground sirloin
364/45/0/19

totals - 2031/308/108/39

Supplements include : whey protein, multi, vitamin c, fish oil, glucosamine

For a variety Ill change up proteins with fish and chicken in the am meals and with carbs Ill use brown rice. And if I need a little something to cure my sweet tooth Ill have a tablespoon or 2 MAX of natty peanut butter.

thanks in advance....

Hey Pops, seems like you've done your homework. In bold is my suggestion.

[MBMETC]

Hey Pops, seems like you've done your homework. In bold is my suggestion.

thats funny i was gonna suggest 1 cup for that first meal.

[Damienm05]

For cutting, I would just do pro/fat from your workout until bed. I'd go for 15g of fat in the PWO shake via something easy like extra virgin olive, macadamia nut, or Udo's oil. I'd add 6-8 fish oil capsules into your PPWO meal and then eat the sirloin before bed as listed above with a couple more fish oil capsules. Fats PWO are fine when cutting. It's a great way to optimize fat loss and will increase protein synthesis just as well as a small portion of carbohydrates.

Now, I think your protein is too high and your carbs/fat too low. My above suggestion for the PWO/PPWO will get your fat intake to around 60g which is fine but I'd still like to see protein come down to 250 and have carbs come up to 150. Easy enough, let's just add 4 oz. of sweet potato to your second and third meal, while reducing the meat portions accordingly. Remember, it's a complex carb and isn't "use it or lose it" so to speak, you'll benefit from having carbs in all meals leading up to your workout both with regard to fat loss and energy.

[POPS]

Updated :

meal 1 - whey / oats
266/31/29/4

meal 2 - 4 oz turkey with 8 oz broccoli with 4 oz sweet potatoes
306/29/33/5

meal 3 - same as above
306/29/33/5

meal 4 - same as above
306/29/33/5

training followed by pwo shake with fish oil
110/24/2/1

dinner - 8 oz chicken with 16 oz broccoli/greens with fish oil
427/71/6/8

before bed - 6 oz ground sirloin
364/45/0/19

cals/pro/carbs/fats
2084/261/142/48

[Damienm05]

Looks nice.

[Damienm05]

Real muh'fuggin nice.

[POPS]

Real muh'fuggin nice.

thanks for the help!!

[Damienm05]

I forget your stats and cardio though man - what's the big picture? Goals, time on the diet, etc...

Edit: Nvm, missed the P90x part. You'll see good results following that with this diet. Just adjust the calories based on results early on. I would add additional cardio too whenever you can.

[POPS]

I forget your stats and cardio though man - what's the big picture? Goals, time on the diet, etc...

stats in the op..

as far as time......as long as it takes!

[POPS]

I forget your stats and cardio though man - what's the big picture? Goals, time on the diet, etc...

Edit: Nvm, missed the P90x part. You'll see good results following that with this diet. Just adjust the calories based on results early on. I would add additional cardio too whenever you can.

fortunalely Im on my feet all day so Im constantly running around. The training is great and the cardio really kicks azz!

[gbrice75]

I think your gtg Pops. I'm gonna go out on a bit of a limb here and suggest upping calories just a bit. The only reason I say this is because i've seen the P90X program and it's REALLY intense - i've had other members tell me that it burned right through LBM and bodyfat actually stayed the same (Damien, weren't you one of them?).

Not telling you this to scare you away from the program, I just want to make sure you are fueled to handle it. =)

[POPS]

I think your gtg Pops. I'm gonna go out on a bit of a limb here and suggest upping calories just a bit. The only reason I say this is because i've seen the P90X program and it's REALLY intense - i've had other members tell me that it burned right through LBM and bodyfat actually stayed the same (Damien, weren't you one of them?).

Not telling you this to scare you away from the program, I just want to make sure you are fueled to handle it. =)

thanks bro but we have been doing it since Sept of last year. And youre right it can get pretty intense. If I start to run out of gas Ill add extra oats in breakfast and pwo and go from there.

thanks for chimin in!