cutting diet help

[dan-b]

redone-

meal 1
1 pancake made from recipe above
176 cals
2.3g fat
18.6g carbs
19.5g protein

meal 2
6oz chicken breast
1/2 cup green beans
3 medium sweet potato
1000mg flax seed oil
660 cals
8.7g fat
85.6g carbs
59.2g protein

meal 3
1 cup brown rice
2 tin of water pack tuna
cucumber
2 tomatos
2 egg whites
635 cals
7.2g fat
40.3g carbs
98.1g protein

meal 4 p/wo shake
2 scoop whey
50g dextrose
75g natty pb
1 cup skim milk
838 cals
45.3g fat
41.7g carbs
93.7g protein

meal 5
pancake
176 cals
2.3g fat
18.6g carbs
19.5g protein

meal 6 - before bed
2 table spoon low fat cottage cheese
1000mg flax seed oil
22 cal
0.3g fat
0.8g carbs
3.7g protein

total -
2509 cals
66.3g fat
205.6g carbs
293.6g protein

[SlimmerMe]

You are on your path.....


could you replace the skim milk with water? it all adds up.....

[gbrice75]

redone-

meal 1
1 pancake made from recipe above
176 cals
2.3g fat
18.6g carbs
19.5g protein

Recipe is fine but i'd rather see something more substantial here. Add to it if you can, this is where you can get your protein up. Eggs, shake, lean canadian bacon, cottage cheese, whatever.

meal 2
6oz chicken breast
1/2 cup green beans
3 medium sweet potato
1000mg flax seed oil
660 cals
8.7g fat
85.6g carbs
59.2g protein

Carbs are too high here IMO. Save it for your preworkout meal. Check your macros too; 6oz chicken is about 36g protein, not sure where you're getting 60g from. Also, drop the flax and replace with fish oils, much more beneficial. Flax isn't a very good choice despite it's popularity

meal 3
1 cup brown rice
2 tin of water pack tuna
cucumber
2 tomatos
2 egg whites
635 cals
7.2g fat
40.3g carbs
98.1g protein

Good meal, more carbs here from the previous meal to fuel your workout

meal 4 p/wo shake
2 scoop whey
50g dextrose
75g natty pb
1 cup skim milk
838 cals
45.3g fat
41.7g carbs
93.7g protein

This meal needs help. I'd drop the dextrose, milk, and PB. Dextrose and milk because you're trying to cut bodyfat. There is no time sugar is going to help that cause. Please don't tell me about PWO insulin spike, it's an old argument. I say drop the PB because the fat will slow protein absorption which isn't what you want PWO, BUT it isn't the end of the world if you keep it

meal 5
pancake
176 cals
2.3g fat
18.6g carbs
19.5g protein

Again, something more substantial. This is a great snack, and maybe makes a great meal for a female, but a 240lb male requires a bit more IMO.

meal 6 - before bed
2 table spoon low fat cottage cheese
1000mg flax seed oil
22 cal
0.3g fat
0.8g carbs
3.7g protein

WTF is this meal, a joke? This is no meal. This is another missed opportunity to bring your protein up. Your daily totals show close to the macros I suggested, but as I said they're not all right (chicken for example). Add another shake if you have to, it's fine. Cottage cheese is good before bed but for the love of God at least have 1 full serving (1/2 cup)! And again, drop the flax and replace w/ fish oils.

Post up a revised diet and we'll take it from there. You're getting there bro, it takes alot of work but once you're dialed in it'll all be worth it!

total -
2509 cals
66.3g fat
205.6g carbs
293.6g protein[/QUOTE]

[dan-b]

i used fitday to work out the macros. it comes up with 6 oz skinless boneless chicken breast at 51.7g. i added the pb and milk to bring numbers up. will have another look after work.

[dan-b]

the chicken protein figures are cooked 6oz not raw.

[dan-b]

if i swap meal 2 and 3 round that will bring the carbs closer to w/o and on non w/o days will drop the sweet potato to get carbs down to 120g