Help needed with my cutting diet!

[beer boy]

Hey Guys
This is my first time ever trying to cut and I dont really have a clue so bare with me.

My stats are: age 29
weight 86.6 kg's
Height 5.9
Been training on and off the last three or four years but always had a crap diet. so thats why Im here :-)

This has been my diet this week

7.30 am - Half cup of oats and two scoops of ON whey protein

10.30 am - 1 lrg chicken breast with 1 cup of wholewheat pasta

workout 11 am - 12.15 pm - and 2 scoops on ON whey

1 pm - 5 egg whites/one egg yolk

4pm - 1 sml fillet steak with veg

6pm - 2 scoops on ON whey

8pm - 1 sml tin of salmon

so thats my diet Im not the best at counting cals and carbs, so help needed! will post picture once a week to keep myself motivated any advice much appreciated.

[Windex]

Your going to have to spend a bit more time on your diet mate in order to get feedback.

Start with telling us:

- Age
- Height
- Weight
- Bodyfat%
- Are you doing cardio - how many days ? What type of cardio ? AM Fasted or after lifting ?
- Are you weight training
- Google the term "TDEE" and calculate it

Also read this: http://forums.steroid.com/showthread...et-Information

Going to need to know the macronutrients of each meal : This means protein / carbs / fats / total calories. Your going to have to become an expert and counting carbs & cals, or atleast how to learn to use a calculator .


Complying with the above should help get you started. Once you provide the above you will get more feedback. Off the top of my head the 6 pm and 12:15 pm meals should be changed. You also need to have every meal (Except right before bed) As Protein + Carbs or Protein + Fat. Protein only meals are not allowed. Also look at extending the time between each meals. Are you going to bed at 9pm and waking up at 7am ?

[beer boy]

thanks for replying mate much appreciated, thanks for the link to your thread you seem to know your stuff, Im gonna have a good read of it now. Im only learning how calculate my macronutrients and tdee I think I have most of it covered in the answers below

Bmi – 28 is this the same as body fat%?
Cardio – Havent done cardio previously but am planning to do 20 min run on monday and weds and a half hour on the row machine on a Friday all post workout.

Weight training – Am doing an hour and 15 mins weight training everyday, Monday - Friday
Monday - chest
Tuesday - Back
Wednesday - Arms
Thursday - Shoulders
Friday - Legs

TDEE – at a ball park 2200(based it on 12 cals per pound of bodyweight because Im trying to cut would this be right?

Can you Recommend a good calorie counter to keep check on my tdee and help me measure my macronutrients for each meal?

Any idea of what to have with the 12.15 and 6pm scoops of whey?

and I go to sleep at 12am up at 7am

Thanks again!

[-KJ-]

Windex seems to have you sorted mate. In bold just a few opinions of mine. What is your goals also? How much fat do you want to drop?

thanks for replying mate much appreciated, thanks for the link to your thread you seem to know your stuff, Im gonna have a good read of it now. Im only learning how calculate my macronutrients and tdee I think I have most of it covered in the answers below

Bmi – 28 is this the same as body fat%? No not the same.
Cardio – Havent done cardio previously but am planning to do 20 min run on monday and weds and a half hour on the row machine on a Friday all post workout. I would up the run to 1/2 hour at med-high intensity if your body fat is high. And try add in more cardio. AM cardio is great even 3 days a week.

Weight training – Am doing an hour and 15 mins weight training everyday, Monday - Friday
Monday - chest
Tuesday - Back
Wednesday - Arms
Thursday - Shoulders
Friday - Legs

TDEE – at a ball park 2200(based it on 12 cals per pound of bodyweight because Im trying to cut would this be right?I would base this on LBM as fat does not require calories for energy. But up the figure to 15 I find this a good start. Once you get started you will need to change your caloric intake depending on fat loss and weight change

Can you Recommend a good calorie counter to keep check on my tdee and help me measure my macronutrients for each meal? Use livestrong to get your macros for each food item and meal. Then just add them up.

Any idea of what to have with the 12.15 and 6pm scoops of whey? You need to add in a good carb source PWO. I add oats to my shake for PWO. How much depends on your TDEE and/or caloric goals. At 6pm change to a lean whole food source and veggies. Just an idea... to much protein coming from shakes.

and I go to sleep at 12am up at 7am Try up this if possible even by 1 hour. Rest is crucial.

Thanks again!

When we get more info we can provide better critiques and answer your questions direct to suit your needs.

Good luck - KJ

[Windex]

[QUOTE=beer boy;5667027]thanks for replying mate much appreciated, thanks for the link to your thread you seem to know your stuff, Im gonna have a good read of it now. Im only learning how calculate my macronutrients and tdee I think I have most of it covered in the answers below

Bmi – 28 is this the same as body fat%?
Cardio – Havent done cardio previously but am planning to do 20 min run on monday and weds and a half hour on the row machine on a Friday all post workout.

Weight training – Am doing an hour and 15 mins weight training everyday, Monday - Friday
Monday - chest
Tuesday - Back
Wednesday - Arms
Thursday - Shoulders
Friday - Legs

TDEE – at a ball park 2200(based it on 12 cals per pound of bodyweight because Im trying to cut would this be right?

Can you Recommend a good calorie counter to keep check on my tdee and help me measure my macronutrients for each meal?

Any idea of what to have with the 12.15 and 6pm scoops of whey?

and I go to sleep at 12am up at 7am

After I finish redesigning my diet I will calculate your TDEE for you and show you an example of a clean well balanced bodybuilding diet. What do you mean by calorie counter ? I just build my diets on notepad.

Also, I assume your trying to lose weight ?

Get a pic up to determine your Bodyfat%.

[beer boy]

@KJ thanks for the advice mate! i will try to get at least 8 hours slep in a night..
i will make sure to add a good sourse off carbs to my shakes..
sorry for the noob question but does PWO mean post or pre workout??

@ windex thanks again man!
ye that would me great if you could do that for me!
and yes i am going to try and lose weight...
then i would like to try bulk with a good diet for the first time in my life..
il try put up a picture in a min

cheers!

[beer boy]

just 2 quick pics i just took, il take better full body ones tomorrow

[GoNoles99]

nice chair


sorry couldn't resist

[PurpleOnes]

Well my advice would be staying consistent with your workouts and intake less protein shakes , stick with wholefoods. You seem to have pretty high bodyfat % , so I would suggest more than 20 mins cardio.

[Windex]

I'm going to say 23% Bodyfat - but someone can correct me if I'm wrong. I got a TDEE of 2806, that means you need 2300 calories/day to lose 1 lb / week (3500 cals = 1 lb). Also, I would suggest 1.5 g of protein per pound of LBM. This means you need 220g of protein in your diet which is ~880 cals, giving you ~1420 cals left to use for fats and carbs. Here is my current diet to help get you started. It's not perfect because i can't eat nuts or fish or cottage cheese, but it should give you a rough starting point. Make something up and make sure it's food you actually like and I can help you improve it.

Macros = Protein / Carbs / Fat / Total Cals

Meal 1: 8:00am


1 AnimalPak 3/2/0/20
200g Boneless Skinless Chicken Breast 48/0/2/200
1/4 Cup Brown Rice: 3/37/2/160
1 Cup Broccoli
1 Cup Cauliflower

Totals: 54/39/4/380

Meal 2: 10:00am

125g Boneless Skinless Chicken Breast 30/0/1.25/125
6 Asparagus
1 TBSP EVOO 0/0/14/120

Total: 30/0/15/245

Meal 3: 1:00pm

125g Boneless Skinless Chicken Breast 30/0/1.25/125
1 Tbsp Flax Seed 4/4/6/90
1 Cup Broccoli
1 Cup Cauliflower

Total: 34/4/7/215

Meal 4: 4:00pm

1 AnimalPak 3/2/0/20
3 Oz 99% Lean Ground Beef 27/0/0/103
2 Tbsp Flax Seed 8/8/12/180


Total: 38/10/12/283

Meal 5: 6:00pm (Pre-Workout)

2 TBSP Flax Seed 8/8/12/180
1/2 Scoop ON Whey 12/2/0.5/60
2/3 Cup Rolled Oats 8/40/4/240

Total: 28/50/16.5/480

7:00 - 7:45 Workout, 7:45 - 8:30 CARDIO

Meal 6: 9:30pm (Post Workout)

1 Scoop ON 100% Whey 24/4/1/120
1/2 Cup Brown Rice: 8/69/3/320
5g of Creatine mixed into shake

Total: 32/73/4/440

Meal 7: 10:00pm

1 Scoop ON CASEIN 24/3/1/120
1 Tbsp Flax Seed 4/4/6/90

Total: 28/7/7/210

Bed = 10:30pm

Grand Totals: 240/179/62/2253
50% Protein, 37% Carbs, 13% Fat.

[beer boy]

nice chair


sorry couldn't resist

lol

Well my advice would be staying consistent with your workouts and intake less protein shakes , stick with wholefoods. You seem to have pretty high bodyfat % , so I would suggest more than 20 mins cardio.

ok thanks man i will try and up the cardio but it will prob take a while for me while to get my fitness levels up enough to run for a half hour..

I'm going to say 23% Bodyfat - but someone can correct me if I'm wrong. I got a TDEE of 2806, that means you need 2300 calories/day to lose 1 lb / week (3500 cals = 1 lb). Also, I would suggest 1.5 g of protein per pound of LBM. This means you need 220g of protein in your diet which is ~880 cals, giving you ~1420 cals left to use for fats and carbs. Here is my current diet to help get you started. It's not perfect because i can't eat nuts or fish or cottage cheese, but it should give you a rough starting point. Make something up and make sure it's food you actually like and I can help you improve it.

Macros = Protein / Carbs / Fat / Total Cals

Meal 1: 8:00am


1 AnimalPak 3/2/0/20
200g Boneless Skinless Chicken Breast 48/0/2/200
1/4 Cup Brown Rice: 3/37/2/160
1 Cup Broccoli
1 Cup Cauliflower

Totals: 54/39/4/380

Meal 2: 10:00am

125g Boneless Skinless Chicken Breast 30/0/1.25/125
6 Asparagus
1 TBSP EVOO 0/0/14/120

Total: 30/0/15/245

Meal 3: 1:00pm

125g Boneless Skinless Chicken Breast 30/0/1.25/125
1 Tbsp Flax Seed 4/4/6/90
1 Cup Broccoli
1 Cup Cauliflower

Total: 34/4/7/215

Meal 4: 4:00pm

1 AnimalPak 3/2/0/20
3 Oz 99% Lean Ground Beef 27/0/0/103
2 Tbsp Flax Seed 8/8/12/180


Total: 38/10/12/283

Meal 5: 6:00pm (Pre-Workout)

2 TBSP Flax Seed 8/8/12/180
1/2 Scoop ON Whey 12/2/0.5/60
2/3 Cup Rolled Oats 8/40/4/240

Total: 28/50/16.5/480

7:00 - 7:45 Workout, 7:45 - 8:30 CARDIO

Meal 6: 9:30pm (Post Workout)

1 Scoop ON 100% Whey 24/4/1/120
1/2 Cup Brown Rice: 8/69/3/320
5g of Creatine mixed into shake

Total: 32/73/4/440

Meal 7: 10:00pm

1 Scoop ON CASEIN 24/3/1/120
1 Tbsp Flax Seed 4/4/6/90

Total: 28/7/7/210

Bed = 10:30pm

Grand Totals: 240/179/62/2253
50% Protein, 37% Carbs, 13% Fat.

thats great man, thanks for that!! im going to do this exact diet...

just a couple questions

1. my workouts are going to be from 11am - 12.30pm so shoud i change the diet around at all?

2. are you saying i should take 2 packets of animal pack a day?

3. what is 1 TBSP EVOO ?

cheers man

[Windex]

lol




ok thanks man i will try and up the cardio but it will prob take a while for me while to get my fitness levels up enough to run for a half hour..



thats great man, thanks for that!! im going to do this exact diet...

just a couple questions

1. my workouts are going to be from 11am - 12.30pm so shoud i change the diet around at all?

2. are you saying i should take 2 packets of animal pack a day?

3. what is 1 TBSP EVOO ?

cheers man

1. Yes you would change your meal timings so that the Preworkout meal goes before your workout.

2. AnimalPak is a multivitamin and I do take 2 a day. For someone just starting out, I'd say a regular multivitamin from the grocery store or costco will be fine. You don't need to invest into supplements until you get a concrete hold of your diet and you can see the progress diet makes. Too many people start a diet that includes BCAA's, animal products, pre-workout supps, creatine, etc, etc and then get tricked into thinking it's these products not their diet that is creating gains. Then when they plateau rather than tweak their diet they just increase the amount of supplements. For example, I didn't start taking BCAA's until about 2-3 weeks ago.

3. EVOO= Extra Virgin Olive Oil

I wouldn't copy my exact diet although it is close to your needs. Make sure you eating foods you like and I doubt you will find 99% Ground beef. Typically the best you'd find is 93% / 7 % lean ground beef from Costco / whatever chain grocery store in your area. I get mine from a local butcher who does it as a courtesy to the bodybuilders although the price is more expensive.

You could also cut the casein shake for cottage cheese or implement other foods.

[-KJ-]

Seems like windex sorted you out bro... best of luck!

[beer boy]

ok well iv stuck to this diet for the last 3 weeks and i cant get over how much better iv been feelin...

and iv got more strenth in the 3 weeks than iv gotn in the last year before it

i weighed myself today and i couldnt believe i was 82.2 kg! result

but i have to say im startin to find it hard to get it into me with all the chicken chicken chicken lol

so how does this sound? i was thinkin about somethin like this..

7.30 am
1 large chickin brest 6 aspargus a half cup of brown rice 1 TBSP EVOO and animal pak

10.am
pre WO rolled oats 2 TBSP flax seed and 1 scoop of ON whey

post WO 2 scoops of ON whey wit oats

1pm
a steak on a whole meal wrap with onions mushrooms and brown rice

4pm
a 3oz ground beef burger on whole meal buns 2 tbsp of flax and fish oils

7pm
1 large chicken breast 1 tbsp of flax a half cup of Broccoli a half Cup of Cauliflower

10pm
1 scoop of casein 1 tbsp of flax

so does that sound ok???

cheers

[beer boy]

Bump, anybody?? thinkin of starting this diet on monday

[beer boy]

Any help at all

[SlimmerMe]

GOOD LUCK! Stay consistent. Slow wins the race.

[beer boy]

GOOD LUCK! Stay consistent. Slow wins the race.

Thanks slimmerme, i was lookin at your tread and your doin great! keep it up..

so can anybody shed some light on the diet that im going to be starting in the morning...

[MR-FQ320]

The above diet is OK at best, not bad food choices it just needs a bit of of work, without macros etc its hard to really tell you, personally at the 1pm and 4pm meals I would drop the wrap and the buns, your cutting anyway so dropping carbs is your priority, when cutting i only ate carbs at breakfast, pre and post workout.
#
Start the diet and see how you go, note the results and adjust accordingly.

[SlimmerMe]

^^^ x2. And if and when you feel you absolutely have to have something bread wise, then try to get Ezekiel bread. It is the best for you.

[beer boy]

The above diet is OK at best, not bad food choices it just needs a bit of of work, without macros etc its hard to really tell you, personally at the 1pm and 4pm meals I would drop the wrap and the buns, your cutting anyway so dropping carbs is your priority, when cutting i only ate carbs at breakfast, pre and post workout.
#
Start the diet and see how you go, note the results and adjust accordingly.

thanks for that pal, its only OK? dam it!!!
i just spent 60euro on meat for this weeks diet so was hopeing it was at least good..lol
il try learn how to do my macros.. but i dont have a clue how to now..

^^^ x2. And if and when you feel you absolutely have to have something bread wise, then try to get Ezekiel bread. It is the best for you.

no i think il take it out completely.. cheers

[MR-FQ320]

Just go with your diet as planned, its pretty good, we just cant pinpoint it without macros. drop the wrap and the buns like i said before, on a cutting diet carbs are the enemy apart from fuelin and refueling your workout.

use www.myfitnesspal.com to log your diet daily and it adds it up weekly and gives you a macro split into a pie chart, it also has an iPhone app for on the move, after a few weeks of logging and adjusting you get into the groove with dieting, good luck, keep us posted bro

[beer boy]

hey people thanks for your help!


im not forgrttin about this tread

well iv stuck my diet good enough (could of done a lot better)
and have cut down the beer and take away to once or max twice a week..

i weighed myself today and i was 81.5 kg so thats nearly 5kg im down

anyway here are a couple of pics in same position..

i think it looks like iv lost some fat.. what do you think?

[Windex]

Great improvements keep it up. Definitely see the fat loss.

[beer boy]

Great improvements keep it up. Definitely see the fat loss.

thanks pal

il report back in a few weeks with new pics and fingers crossed il be down to 80kg

and am starting to love my my cardio so going to start doing a half hour a day

4-5 times a week instead of twice

[MR-FQ320]

yeah I can see a difference man, keep up the good work, keep fine tuning the diet, drop the second take away, make the first take away something like a 1/2 tandoori chicken, swap beer for wine or liquer etc etc.

upping the cardio is a great idea. GL

[beer boy]

yeah I can see a difference man, keep up the good work, keep fine tuning the diet, drop the second take away, make the first take away something like a 1/2 tandoori chicken, swap beer for wine or liquer etc etc.

upping the cardio is a great idea. GL

ok thanks mate! im deffo cuttin it down to one take away a week from now on...

iv done cardio 4 times this week for a half hour, but today i did the cross trainer for 1 hour
my heart rate was at 169 and i burnt 630 cals, is that to much to be doin? or is it ok?

[Windex]

ok thanks mate! im deffo cuttin it down to one take away a week from now on...

iv done cardio 4 times this week for a half hour, but today i did the cross trainer for 1 hour
my heart rate was at 169 and i burnt 630 cals, is that to much to be doin? or is it ok?

I would monitor your energy levels and see if you are/are not doing too much cardio. It's great that you're motivated but you don't want to burn out due to too much cardio and not adjusting calories accordingly. Personally, I started @ 15 mins 6x a week and worked my way up to 1hr 6x week (which was way to much for myself). Every other week I'd increase my cardio in 15 minute increments. What you're doing so far doesn't sound like too much at all, just don't get carried away . If you feel a few weeks down the road 4 days @ 30 mins + 1 day @ 60 mins is too much consider either (A) Lowering amount of cardio (either time or intensity) or (B) slightly increasing calories.

[beer boy]

ok thanks man! im keepin an eye on my energy levels..

i weighed my self today and i was 81 kg dead, so its still going down

hear a few more pics wit better lighting... anybody want to have a guesstimate what my body fat is here??





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