My Cutter

[lonelysoldier1988]

Weight: 200
BF% 20
Height: 5-10


35/40/25
840/960/600 210p/240c/66f

Meal 1 PWO

8 Egg Whites 136/24/0/0
1 Cup Oats 311/13/54/5
1 Cup Broccoli


Supplements: Multi V BCAAS EFA's


Intra: Xtend

Meal 2 PreWO

2 Scoops Whey 260/48/8/3
1 Cup Oats 311/13/54/5


Supplements: BCAAS EFA's


Meal 3

4 oz Tuna 89.3/19.65/0/.65
1.5 cup Brown Rice 321/7.5/66/2.55
1 Cup Broccoli

Su


Meal 4


4 oz Tuna 96.5/19.65/0/.65
1 cup brown rice 214/5/44/1.7
1 Cup Broccoli


Meal 5

1 Cup Cottage Cheese 162.7/28/6.1/2.3
1 oz almonds 163.9/6/5.6/14.4


Meal 6

1 Cup Cottage Cheese 162.7/28/6.1/2.3
2 Tbsp Evoo 240.4/0/0/27.2

Supplements: Multi V


2379.2/211.8/243.8/64.75


Now basically every 5 pounds drop 50 calories? Or should I just stay here and focus on slowly increasing cardio?

[lonelysoldier1988]

Ok so ill be good with body weight x 12... And As I decrease kinda strategically decline my carbs from 40 to 35 to 30 to 25.. and just up my protein can i keep fat at 20 and just up my protein? or up the fat the same as I up protein maby 1/2-1/2

[Damienm05]

I wouldn't decrease calories as you go unless you're unhappy with the results. Fat is inactive body mass and won't really change our caloric needs unless we lose a ton of it in conjunction with an overall lifestyle change. As for the diet, it looks pretty good but needs a bit of tweaking. I'm on my phone but I or someone else will get at it soon.

[lonelysoldier1988]

ok thanks.

[lonelysoldier1988]

You dont have to do to much work cause I like to think for myself. But just tell me what the optimal macro set up is and the timing of them and ill post another diet with your suggestions. I get paid mid week plan on cutting to 6% then bulking from there ..

[charcold]

6%, you sure about that? Thats really lean.

[lonelysoldier1988]

really im over think this its actually seems quite simple

[lonelysoldier1988]

thats 12 pounds of fat 6% so i am going to get down to 172 6% maintaining 2400 calories. Then bulk from there

[lonelysoldier1988]

ohh and damien that diet is for training days could u help me with just cardio days?

I am going to do HIIT on off days.. how do i structure my diet around that

[Damienm05]

Weight: 200
BF% 20
Height: 5-10


35/40/25
840/960/600 210p/240c/66f

Meal 1 PWO

8 Egg Whites 136/24/0/0 Good meal - I think you mean pre-workout, right?
1 Cup Oats 311/13/54/5
1 Cup Broccoli


Supplements: Multi V BCAAS EFA's


Intra: Xtend

Meal 2 PreWO

2 Scoops Whey 260/48/8/3 Looks good for PWO.
1 Cup Oats 311/13/54/5


Supplements: BCAAS EFA's


Meal 3

4 oz Tuna 89.3/19.65/0/.65
1.5 cup Brown Rice 321/7.5/66/2.55
1 Cup Broccoli

Su


Meal 4


4 oz Tuna 96.5/19.65/0/.65
1 cup brown rice 214/5/44/1.7
1 Cup Broccoli


Meal 5

1 Cup Cottage Cheese 162.7/28/6.1/2.3 Replace with lean meat. Cottage cheese is only good before bed due to the slow absorption rate.
1 oz almonds 163.9/6/5.6/14.4


Meal 6

1 Cup Cottage Cheese 162.7/28/6.1/2.3
2 Tbsp Evoo 240.4/0/0/27.2 Nice

Supplements: Multi V


2379.2/211.8/243.8/64.75


Now basically every 5 pounds drop 50 calories? Or should I just stay here and focus on slowly increasing cardio?

I'd reduce your PPWO meal carbs to just 1 cup of brown rice to create some caloric leeway for you to add 10-12g Omega-3 fat via fish oil capsules. 2 with each meal. Good diet man. Nice to see you can learn fast.

[Gucks]

Weight: 200
BF% 20
Height: 5-10


35/40/25 that fat ratio is a bit high, i wuld say 20% from fat.
840/960/600 210p/240c/66f

Meal 1 PWO

8 Egg Whites 136/24/0/0
1 Cup Oats 311/13/54/5
1 Cup Broccoli


Supplements: Multi V BCAAS EFA's good! get EAA's next time though, much better then BCAA's


Intra: Xtend

Meal 2 PreWO

2 Scoops Whey 260/48/8/3
1 Cup Oats 311/13/54/5 dont think u really need a whole cup here, personal choice


Supplements: BCAAS EFA's


Meal 3

4 oz Tuna 89.3/19.65/0/.65
1.5 cup Brown Rice 321/7.5/66/2.55
1 Cup Broccoli

Su


Meal 4


4 oz Tuna 96.5/19.65/0/.65
1 cup brown rice 214/5/44/1.7
1 Cup Broccoli


Meal 5

1 Cup Cottage Cheese 162.7/28/6.1/2.3 agree with damien, try chicken breast or lean beef here
1 oz almonds 163.9/6/5.6/14.4


Meal 6

1 Cup Cottage Cheese 162.7/28/6.1/2.3 could do with a bit more protein before bed, aim for 35g
2 Tbsp Evoo 240.4/0/0/27.2

Supplements: Multi V u take multi v with every meal? unneccesary.


2379.2/211.8/243.8/64.75 dont think thats enough protein, add 20g protein, loose 5-8g of fat


Now basically every 5 pounds drop 50 calories? Or should I just stay here and focus on slowly increasing cardio?

damien said fish oil caps with every meal, bit ott imo. i take 10g once a day in morning, u get good fats from EVOO, almonds and tuna. whats ur age and TDEE? 2400 cals is a good aim if ur tdee id a bit under 3000. wht times r all these meals aswell? and when do u do ur cardio?

[FireGuy]

thats 12 pounds of fat 6% so i am going to get down to 172 6% maintaining 2400 calories. Then bulk from there

"IF" your current numbers are accurate you would need to lose 30lbs of fat while dropping zero lean body mass to hit 6%BF. I promise you that isnt going to happen. Couple things, you realize 6% is about what most bodybuilders step on stage at? Also, the water weight alone which you will drop is subtracted from your lean mass totals as well. In other words,if your current assessment of yourself is correct you are carrying 160lbs of lean and 40 lbs of fat. If you were to drop 30lbs of BODYWEIGHT I can assure you even under optimal conditions 20-25% of that weight will be from LBM.

Here is what about 6% looks like just so you have a reference point.

[nav13]

o yeah... that guy is shredded.

[FireGuy]

Yeah he is... ;-)

[Gucks]

Yeah he is... ;-)

lol, fire i wuld have said u were 6% in that pic no? pretty damn sliced anyway!

[FireGuy]

I was mid 5's per 9 site caliper.

[nav13]

what kinda diet were u running? just curious.

[FireGuy]

High Protein (300-350g) Medium Carb (250-300g) Low fat (40g)

[lonelysoldier1988]

im working grave shift so the meal times will vary mostly when i wake up which is around 6pm to when i fall asleep. Hmm so what is the best way to find out a perfect cutting caloric intake? Isnt it lbm x 15? or is it less