New cutting diet, need some critique.

[Gucks]

alright guys i made a thread a while back and said i would repost when my trainer gives me a new diet so here it is!

age:18 (basicly 19, 2 weeks away!)
height: 6"3"
weight: 12 st 2 ibs (172ibs)
bf:trainer measured at 10.7% accuratley
mc: 3200-ish
goal:8% or less bf.

diet:
Meal #1

Food Item Quantity Cal Pro (g) Carb (g) Fat (g)
oatmeal, quaker oats 3/4 cup 225 11.3 36 4.5
egg whites (scrambled) 6 102 21 1.8 0
egg, whole (scrambled) 1 75 6.3 0.6 5
grapefruit 1/2 large 46 0.6 11.9 0.1

Meal #1 Subtotals: 448 39.2 50.3 9.6

Meal #2

Food Item Quantity Cal Pro (g) Carb (g) Fat (g)
oatmeal, quaker oats 3/4 cup 225 11.3 36 4.5
egg whites (scrambled) 6 102 21 1.8 0
egg, whole (scrambled) 1 75 6.3 0.6 5

Meal #2 subtotals: 402 38.6 38.4 9.5

Meal #3

Food Item Quantity Cal Pro (g) Carb (g) Fat (g)

Brown rice handful 150 3.2 34 0.2
chicken breas 4 oz 196 35.1 0 5.1
broccoli 1 cup 46 4.6 8.6 0.4

meal #3 subtotals: 392 42.9 42.6 5.7

Meal #4

Food Item Quantity Cal Pro (g) Carb (g) Fat (g)

chicken or Turkey breast 5 oz 286 43 0 11.3
asparagus 10 spears 40 4 6 0
65grms brown rice or quinoa
meal #4 subtotals: 326 47 6 11.3

Meal #5

Food Item Quantity Cal Pro (g) Carb (g) Fat (g)

Tuna 5 oz 257 34.5 0 11.5
green beans 6 oz 50 2 12 0
flaxseed oil (supplement) 1/2 tbsp 65 0 0 7
65grms brown rice or quinoa
meal #5 subtotals: 372 36.5 12 18.5

Meal #6

Food Item Quantity Cal Pro (g) Carb (g) Fat (g)

tuna, water packed 6 oz 180 39 0 1.5
light italian dressing 3 tbsp 12 0 3 0
Large mixed green sala 2.0 cups 40 0 10 0
flaxseed oil (supplement) 1/2 tbsp 65 0 0 7

meal #6 subtotals: 297 39 13 8.5

TOTAL: 2237 245 163 66

note, this doesnt incluse pre-WO, PWO and casein shake b4 bed. this is just what trainer e-mailed me, heres my own additions:

pre-workout 6:00am, 100 cals 10g protein 15g carbs 0g fat
PWO: 8:00am, 200 cals 35g protein 10g carbs 5g fat
casein: 9:00pm, 240 cals 35g protein 0g carbs 5g fat

Total: 2777 325 188 76

imo the protein should come down to 280g-ish and maybe carbs up to 200g. let me know what you think though! thanks in advance!

[Gucks]

it was copyed and pasted from excel and i cant get it to fit right so sorry about that...

[gbrice75]

bold

alright guys i made a thread a while back and said i would repost when my trainer gives me a new diet so here it is!

age:18 (basicly 19, 2 weeks away!)
height: 6"3"
weight: 12 st 2 ibs (172ibs)
bf:trainer measured at 10.7% accuratley
mc: 3200-ish
goal:8% or less bf.

diet:
Meal #1

Food Item Quantity Cal Pro (g) Carb (g) Fat (g)
oatmeal, quaker oats 3/4 cup 225 11.3 36 4.5
egg whites (scrambled) 6 102 21 1.8 0
egg, whole (scrambled) 1 75 6.3 0.6 5
grapefruit 1/2 large 46 0.6 11.9 0.1



Meal #1 Subtotals: 448 39.2 50.3 9.6

Nice meal, i'd go with berries over the grapefruit but just nitpicking

Meal #2

Food Item Quantity Cal Pro (g) Carb (g) Fat (g)
oatmeal, quaker oats 3/4 cup 225 11.3 36 4.5
egg whites (scrambled) 6 102 21 1.8 0
egg, whole (scrambled) 1 75 6.3 0.6 5

Meal #2 subtotals: 402 38.6 38.4 9.5

Almost the same meal again? At this point in the day i'd go for a more substantial protein source then eggs, but again i'm probably nitpicking. Nothing wrong with the meal otherwise.

Meal #3

Food Item Quantity Cal Pro (g) Carb (g) Fat (g)

Brown rice handful 150 3.2 34 0.2
chicken breas 4 oz 196 35.1 0 5.1
broccoli 1 cup 46 4.6 8.6 0.4

meal #3 subtotals: 392 42.9 42.6 5.7

Now we're talking! Never heard of 'handful' serving size, but I assume you're measuring accurately one way or another

Meal #4

Food Item Quantity Cal Pro (g) Carb (g) Fat (g)

chicken or Turkey breast 5 oz 286 43 0 11.3
asparagus 10 spears 40 4 6 0
65grms brown rice or quinoa
meal #4 subtotals: 326 47 6 11.3

Nice meal, but what kind of turkey breast? Cold Cuts?

Meal #5

Food Item Quantity Cal Pro (g) Carb (g) Fat (g)

Tuna 5 oz 257 34.5 0 11.5
green beans 6 oz 50 2 12 0
flaxseed oil (supplement) 1/2 tbsp 65 0 0 7
65grms brown rice or quinoa
meal #5 subtotals: 372 36.5 12 18.5

How about fish oil instead of flaxseed? Not the greatest choice for a BBing diet

Meal #6

Food Item Quantity Cal Pro (g) Carb (g) Fat (g)

tuna, water packed 6 oz 180 39 0 1.5
light italian dressing 3 tbsp 12 0 3 0
Large mixed green sala 2.0 cups 40 0 10 0
flaxseed oil (supplement) 1/2 tbsp 65 0 0 7


Same as above - fish oil would be much better. In fact, so would macadamia nut oil, olive oil, etc

meal #6 subtotals: 297 39 13 8.5

TOTAL: 2237 245 163 66

note, this doesnt incluse pre-WO, PWO and casein shake b4 bed. this is just what trainer e-mailed me, heres my own additions:

pre-workout 6:00am, 100 cals 10g protein 15g carbs 0g fat
PWO: 8:00am, 200 cals 35g protein 10g carbs 5g fat
casein: 9:00pm, 240 cals 35g protein 0g carbs 5g fat

Total: 2777 325 188 76

I like it for the most part, assuming 2700 calories will work for you to drop bodyfat. The maco ratios are nice, protein is a bit high for your bodyweight but not eye popping. I like where carbs and fats are

imo the protein should come down to 280g-ish and maybe carbs up to 200g. let me know what you think though! thanks in advance!

Sounds like we're on the same page! Yes, i'd make that change and then monitor closely

[BUTTERYGOODNESS]

HA! ill be 19 on friday!!!!
lol its like im always one step behind bgrice in giving advice, hes always there first, im nowhere near his expertise but im tryin to help lol
keep it up gbrice ur awesome
and gucks, keep it up bro!!!

[scotty51312]

^^ i agree with GB, only thing i would say is calorie wise if you're maintenace is accurate at 3.2kcals I'd start at around 2900 on a cut, just in case you get to a plateu you dont' wanna have a drastic calorie drop. How much are you increasing your cardio?

[Gucks]

gb, appreciate it and i didnt change it all untill i asked my trainer about a few things last night, the flaxseed was one thing i asked about :P i always used fish oils and im going to stick to them. the handful serving size ws just him being lazy i think :P it will be 50g-ish, for the turkey or chicken im gonna stick to chicken, simply because its cheaper. that second meal im going to have to change because i cant cook eggs in school, it will probably be oats and tuna.

thank you very much

[gbrice75]

You got it, keep us posted!

[Gucks]

^^ i agree with GB, only thing i would say is calorie wise if you're maintenace is accurate at 3.2kcals I'd start at around 2900 on a cut, just in case you get to a plateu you dont' wanna have a drastic calorie drop. How much are you increasing your cardio?

ill see how 2700 goes for first week. and the cardio i used to only do 2days a week of 45mins, gonna increase to 4 days a week 45mins. not a huge amount but im not looking for a drastic cut. only about 8-10ibs max. plus i do resistance training 5days a week and its pretty intense. thank you!

[Gucks]

HA! ill be 19 on friday!!!!
lol its like im always one step behind bgrice in giving advice, hes always there first, im nowhere near his expertise but im tryin to help lol
keep it up gbrice ur awesome
and gucks, keep it up bro!!!

thanks buttery :P im not looking to match ur 9ibs but ill get there! :P

[tjax03]

thanks buttery :P im not looking to match ur 9ibs but ill get there! :P

Based on your pictures I have no idea why you would want to cut. You are plenty lean, but to be honest you are very skinny. I really don't mean this to sound insulting, but if you get down to 8% you will just look emaciated. 10% is already a very low bodyfat. IMO you will be much happier with your physique if you focus on building up lean mass while trying to maintain your current bodyfat.

[gbrice75]

Based on your pictures I have no idea why you would want to cut. You are plenty lean, but to be honest you are very skinny. I really don't mean this to sound insulting, but if you get down to 8% you will just look emaciated. 10% is already a very low bodyfat. IMO you will be much happier with your physique if you focus on building up lean mass while trying to maintain your current bodyfat.

Where are his pics? I didn't notice any.

[tjax03]

Pics are in this thread, scroll down a ways on the first page.

http://forums.steroid.com/showthread...art-cycle-from

[Gucks]

Where are his pics? I didn't notice any.

those pics were terrible so sorry about that, and ye im skinny but i want to get my bf into single digits and keep it there. it used to be 6% (i was basicly anorexic then though). im not a believer in bulk - cut - bulk - cut, steady gains and keeping my bf level is what i would prefer.

[tjax03]

those pics were terrible so sorry about that, and ye im skinny but i want to get my bf into single digits and keep it there. it used to be 6% (i was basicly anorexic then though). im not a believer in bulk - cut - bulk - cut, steady gains and keeping my bf level is what i would prefer.

I'm not saying to go for an all out bulk. I just think you will waste a lot of time and effort for a lackluster result by cutting at this point. Your bodyfat is already very low, as is your lean muscle mass. You won't see too much of a difference by losing 2% bodyfat at your weight except maybe seeing more of your ribcage. Besides you are a young kid, you should maximize your potential during the years when you have tons of natural test in your blood. Since you appear to be a pretty extreme ectomorph, I bet you could avoid gaining much fat while gaining muscle anyways.

[gbrice75]

I'm not saying to go for an all out bulk. I just think you will waste a lot of time and effort for a lackluster result by cutting at this point. Your bodyfat is already very low, as is your lean muscle mass. You won't see too much of a difference by losing 2% bodyfat at your weight except maybe seeing more of your ribcage. Besides you are a young kid, you should maximize your potential during the years when you have tons of natural test in your blood. Since you appear to be a pretty extreme ectomorph, I bet you could avoid gaining much fat while gaining muscle anyways.

I couldn't agree more. I don't recall seeing those pics initially, but now that I have I must say I wouldn't be worried about bodyfat in the least. I agree with you Gucks in not really being into the bulk/cut/bulk/cut cycle, and i'm not suggesting you bulk in the true sense of the word - but I am a firm believer on the idea that the focus has to be on either adding mass or losing bodyfat (although both can be done slowly at the same time, one MUST take precedence), and in your case it's a no brainer IMO that adding mass is the way to go.

TJ made some good points about your age. I'm 35 and wish I had been concerned with adding mass when I was your age. You have no idea how tough it gets to try and build muscle at 35... I'd do anything to be 18 with the knowledge I have today. Not trying to sound like an old sh!t, just hoping I can get you to see another point of view.

Obviously this is your decision, and I will support you in whatever you decide, but again I think you should really focus on adding mass, and I agree also with TJ saying lower bodyfat won't do much more for you simply because there isn't much of any LBM to show off (no offense).