Check my cutting diet out please

trying to cut some fat ....

21 yrs
start weight 212 pounds
current weight 205
6 ft
body fat is around 15 or under, i wouldnt of said it was higher ...

i think i made the mistake of doing to much cardio at first and lost a bit of muscle too

currently doing 45 mins cardio on empty stomach, and 30 mins post workout ??

cals/pro/carb/fat



8.00 am

shake with 50 grams of oats

416/50/40/6



10.30 am

200g chicken, 200g sweet potatoe

500/60/40/8


12.30 pm

same as meal 2


3.00 pm

protien shake

230/45/6/3


4.00 pm

train for around 45 mins . then drink cnp pro recover with 1 scoop of pro peptide , wait 10 mins, then do 30 mins walking keeping heart rate in the fat burning zone

300/40/50/0

6.00 pm

200g of chicken, with salad

300/60/0/8


8,00 pm

tin of tuna with 1 table spoon of full fat mayo

350/35/0/17


before bed protien shake with some almonds

300/45/0/9


total

2900cals
390 pro
176 carb
59 fat

ive lost a bit of fat, but i just want to know that im doing everything right, thanks

bold

Quote:

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Originally Posted by Madman Magraa

trying to cut some fat ....

21 yrs
start weight 212 pounds
current weight 205
6 ft
body fat is around 15 or under, i wouldnt of said it was higher ...

i think i made the mistake of doing to much cardio at first and lost a bit of muscle too

currently doing 45 mins cardio on empty stomach, and 30 mins post workout ??

empty stomach, low intensity/steady state cardio. PWO can be intervals/higher intensity

cals/pro/carb/fat



8.00 am

shake with 50 grams of oats

416/50/40/6

How about 1/2 the amount of shake + an egg and some whites?


10.30 am

200g chicken, 200g sweet potatoe

500/60/40/8

Nice Meal


12.30 pm

same as meal 2


3.00 pm

protien shake

230/45/6/3

This is your preworkout meal, yet contains nothing to fuel your workout. Big mistake IMO. I'd drop the sweet potato from the 12:30pm meal (make it a pro/fat meal instead) and do it here instead. I would also eat a real protein source vs. the shake


4.00 pm

train for around 45 mins . then drink cnp pro recover with 1 scoop of pro peptide , wait 10 mins, then do 30 mins walking keeping heart rate in the fat burning zone

Keep the lower intensity cardio am fasted, and do intervals or some higher intensity cardio here - burn up that fuel

300/40/50/0

6.00 pm

200g of chicken, with salad

300/60/0/8


8,00 pm

tin of tuna with 1 table spoon of full fat mayo

350/35/0/17

How about a tbsp of EVOO instead, with some vinegar or lemon juice?


before bed protien shake with some almonds

300/45/0/9

What kind of protein?


total

2900cals
390 pro
176 carb
59 fat

2900 seems like alot of calories for a cutting diet. I have your maintenance calories figured at around 2600 based on your stats. If I'm even close, then you are eating ABOVE maintenance and probably won't lose much bodyfat. Good that you're doing cardio 2x a day, and that very well may be the difference, but consider lowering calories. Protein is way too high and can definitely come down for starters. 150g chicken would be plenty, 60g protein is alot in a single sitting. I like carbs where they are, and fat can come up a bit IF you are truly at 2900. If you bump it down to around 2600 fat is good as is, just reduce protein.

ive lost a bit of fat, but i just want to know that im doing everything right, thanks

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thanks for the quick reply,

i am allergic to eggs, so there for wont be able to eat egg whites, ill change the mayo tho, and the protien i have is phd pharma whey, i know i should have some casien but what if i blended the whey with some peanut butter to slow digestion down at bed time ??

thanks

gbrice, is it ok to blend the PB with the whey before bed ?? thanks

i dont see a huge problem with it sometimes you just have to make due with what you have on hand

thanks for you help guys, much appreciated

try some cottage cheese instead of the protein shake before bed.

Quote:

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Originally Posted by Madman Magraa

gbrice, is it ok to blend the PB with the whey before bed ?? thanks

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Sure, if your diet has room for the PB (it's within your calories for the day) go for it. Natty PB though.