Cutting Diet by Blaz

[Blaz Kavlic]

Hello to all,

I've never posted my diet before and seeing as I have spent the last 3 months fine tuning it, I thought the time is nigh to post it for comments and feedback from those board members with a little more experience.

Stats
30 years old
5'11"
93kg (about 205lbs)
Body fat about 14% recently down from around 19%
Goal is how I would look if I was roughly 4% less than I am now. I dont really measure bf%, I just go by my reflection in the mirror.
I've never done gear before. I am considering it, but first I need to prove to myself that I can maintain a consistent diet and training program. So far, I think i've done ok.

I've lived an active life having played representative rugby union and practiced martial arts since I was 8. I've been weight training about 6 years but seriously for the last 2. Had good results in the last 18 months gaining about 3kg of lean muscle and dropping several % bf. I've been cutting for the last 3 months so I havent been eating enough to gain mass but once I reach my fat loss goal, i'm going to ramp up my eating.

Maintenance cals are approximately 2800-3000 but may be slightly lower given that I'm not doing cardio at the moment due to recent knee surgery. I'm almost fully recovered though so i'll be incorporating 3-4 cardio sessions a week starting in about a fortnight. I lift 5 times a week.

My current diet is in protein/carbs/fats/total cals format and I've omitted fibrous greens from the macros:

Meal 1 - 7am
6x egg whites 22/1/1 101 cals
2 scoops whey 20/5/4 136 cals
Fish oil caps x2

Meal 2 - 9am
Half an avocado 2/6/11 131 cals
Low fat crispbread x4 3/17/0 80 cals

Meal 3 - 11am
200g chicken breast w/ half cup brown rice & broccoli 55/45/10 470 cals

WORKOUT

Meal 4 - 2pm post-workout
2 scoops whey 20/5/4 136 cals
5g Creatine
Tuna 17/0/7 131 cals

Meal 5 - 6pm
200g chicken breast w/ broccoli & green beans 55/0/7 263 cals

Meal 6 - 8pm
Cottage cheese 5/4/1 45 cals
Fish oil caps x2

Total 199/83/45 - 1,493 cals

This is a typical low carb day. I normally have 2 in a row and then have a day at maintenance. I definitely think the cals are a bit higher 'cause sometimes I have a little sauce with the chicken and I have a coffee everyday but nothing too excessive. On maintenance days I normally have more clean carbs consisting of an extra meal of either wholemeal pasta, a larger serving of brown rice, or some sweet potato.

I have achieved good results so far considering i've been off cardio for the last 5 months. I have still managed to drop fat whilst actually gaining a little muscle and am now the leanest I have ever been in my life.

There's just a little bit more to go.....

Thanks for reading.

[gbrice75]

Seems decent, but calories are definitely low for your weight/stats. I realize it's a low carb day, but i'd add a carb in either meal 1, and/or PWO.

[Blaz Kavlic]

Seems decent, but calories are definitely low for your weight/stats. I realize it's a low carb day, but i'd add a carb in either meal 1, and/or PWO.

Thanks for the comment gbrice. After counting, the calories definitely seem low but I'm fairly certain the cals are higher than what I calculated. I can normally get through the day ok on these meals.

[gbrice75]

Cals are always higher than counted, even for the most meticulous, so you're probably on point here.

[Blaz Kavlic]

I found the information sources on the calorie content of foods such as avocado and chicken breast to be inconsistent while researching which makes it a bit trickier to get the macros spot on. I'm sure though by continuing what i've been doing for another 1-2 months I should reach my goal. I just bought some new slacks the other day and they're a size 34. I've never been able to fit into 34s before.

[boxa06]

I found the information sources on the calorie content of foods such as avocado and chicken breast to be inconsistent while researching which makes it a bit trickier to get the macros spot on. I'm sure though by continuing what i've been doing for another 1-2 months I should reach my goal. I just bought some new slacks the other day and they're a size 34. I've never been able to fit into 34s before.

When you look up food like chicken the macros are different when they are cooked to when it is uncooked. This may be why you get different results.

[Blaz Kavlic]

When you look up food like chicken the macros are different when they are cooked to when it is uncooked. This may be why you get different results.

What would the calorie difference be between 8oz cooked chicken and 8oz uncooked?

[boxa06]

What would the calorie difference be between 8oz cooked chicken and 8oz uncooked?

Ok if it's breast uncooked is 239 calories and cooked is 345.

[Blaz Kavlic]

Ok if it's breast uncooked is 239 calories and cooked is 345.

Cheers boxa. The cooking method used also has bearing on the calorie content right? I normally grill, but when the gas cylinder shits itself I oven bake.

[boxa06]

Cheers boxa. The cooking method used also has bearing on the calorie content right? I normally grill, but when the gas cylinder shits itself I oven bake.

It may to a small degree but not as significant as between cooked and uncooked. I wouldn't worry too much about the method in which you cook something.

Incase you wonna look it up one of the main sites I use is www.calorieking.com.au (aussie site) which has the different ways something is prepared plus macros. You can even enter in specific weight and it will calculate macros for you.

[Blaz Kavlic]

It may to a small degree but not as significant as between cooked and uncooked. I wouldn't worry too much about the method in which you cook something.

Incase you wonna look it up one of the main sites I use is www.calorieking.com.au (aussie site) which has the different ways something is prepared plus macros. You can even enter in specific weight and it will calculate macros for you.

Nice one mate. I'll be using that link in future. Cheers.