Cutting diet - Too little fat?

[odessy]

Back in to the gym after about a year off. Here is the breakdown of what I am eating:

Breaky:
1/2 cup oats
6 egg whites
1 scoop whey
multi vitamin

46p:30c:5f

Mid morning:
200g chicken or Kangaroo(Kangaroo is very lean source of protein.)
60g brown rice

46p:45c:4f

Lunch
2 cans of tuna in olive oil
Green vegies
15g almonds
43p:1c:14f



PWO:
2 scoops whey
30g glucose
5g creatine

45p:30c:1f

Dinner:
200g chicken or Kangaroo(Kangaroo is very lean source of protein.)
60g brown rice

46p:45c:4f

Supper:
2 scoops whey
15g almonds
9g fish oil
43p:1c:9f

Total:
263p: 153c: 48f

Albuterol at 3x6mg fora total of 18mg/day.

Stats:
Age: 22
Height: 183cm (6 foot)
Weight: 89kg(196 pounds)
BF: I am guessing around 15-20% mark after looking at some photo's of people in this range.



Training:
3 upper body sessions/week(chest/tris, shoulders/abs, back/bis) + 10-15min walk to gym and 25min walk home(long way)
1-2 cardio sessions/week(1hr walk + abs)

Goals:
I started at around 95kg 2.5 months ago, slowly adjusted to training and dieting and am now at this diet. Have lost most of the quite sizeable gut that once was, still have a bit left on lower abs/back.

We are going on winter here in Aus so I am aiming to get rid of the rest of the stubborn fat/gut (around 12-15% BF would be nice, although these will only be estimates). Aiming for around 85kg depening on how I look as I lose a few more kg's followed by a lean bulk over winter. I tend to put on fat quite easily and spent the first 17 years of my life as a fatty (110kg just before I turned 18 before making some life changes and heavy dieting), despite always doing some form of sport. Have had experience with dietting and cutting weight before(80kg at BJJ nationals in Aus, I was 19 or 20 at the time) but my problem has always been to go at things too drastically and screw my metabolism. I am the king of yo-yo dietting.

Reasoning for some of the above:
The above is how much training I can get in at the moment without feeling like I have over trained. I don't train legs as they account for quite a large proportion of my weight/size already(raced BMX for 6 years) and I do quite a bit of walking where I live which is very hilly which I feel gives me an adequate workout. Will hopefully be adding the occasional squat session depending on how my knee goes.

The diet is what I have found has started to work for me so far in terms of practicality. I am a student(Mechanical Engineering) and do shift work so its quite difficult to get in to a routine. I like to have my carbs during the day as it helps with my focus when studying and I tend to get quite frustrated and distracted. The rest of the meal split comes simply down to practicality.

Criticism's welcome, mainly concerned with whether or not I am getting enough fat and whether these meal splits are correct. All other suggestions/questions/criticisms welcome.

This is the nutrition section but I posted up my training to aid with people making informed comments, as suggested. This is what I have found works for me and I have been noticing good results/recovery and my strength is increasing quite rapidly. If you have anything to say on this matter go ahead however I would prefer the main critiquing on the diet side of things.

P.S. Please excuse any grammatical/spelling errors, English was never my strong point.

[odessy]

After some further reading I am going to take the fish oil at night, before bed and swap around the dinner(post workout) and lunch(preworkout) meals around so I am having my carbs post workout.

Also adding some almonds in with my now lunch meal (tuna + vegies) to bring my fat up closer to 50g/day. Also on non-lifting days I will substitute the pwo shake with tuna+veggies.

[Back In Black]

Can you amend post 1 to include new meals and macro's it will be easier that way. And for Gawds sake ditch the PWO sugar and go for some powdered oats instead.

Your total macro's look ok but it may be better condensing your carbs into 3 rather than 4 meal unless you feel you need the energy requirement elsewhere in your day other than around your workout.

[odessy]

Glucose is not a good idea in PWO shake? Don't I want the insulin spike pwo?

[odessy]

Just threw 500g of oats in the blender to see how it goes, never heard of powdered oats before now. Also does it change their GI at all?

I like to have a carb meal during the day to help with focus while I am trying to study.

[Back In Black]

Glucose is not a good idea in PWO shake? Don't I want the insulin spike pwo?

Outdated idea really. Insulin spikes cause unstable blood sugar levels which can lead to fat Storage.

Minimal sugars during cutting!

[Back In Black]

Just threw 500g of oats in the blender to see how it goes, never heard of powdered oats before now. Also does it change their GI at all?

I like to have a carb meal during the day to help with focus while I am trying to study.

They'll be broken down a little easier but as you are mixing them with a protein source you don't need to worry about the GI. Look up gly***ic load rather than gly***ic index.

[odessy]

Thanks .

[gbrice75]

I didn't read the diet or entire post to be honest, but did look at the overall macro breakdown and I think it's pretty damn spot on in terms of ratios.

[odessy]

No worries, a lot of it is not necessary lol. Like making my own diets to suit my needs and I think this is by far my most comprehensive effort. Also the most dedicated I have been for a long time, feeling great and the results are really starting to show.

Had a lack of energy feeling tonight at the gym, not sure whether it is because I changed my pre workout carbs to post work out carbs or just because its the end of the week and I need a rest day. Will have to see how it goes next week.

[Back In Black]

Why would you not have pre workout carbs?

[odessy]

Well I need to have a carb meal during the day or I just can't focus properly with uni. Would I be better switching my dinner and lunch meals as above then I have some carbs both pre and post, or leave it so I have more post?

[Back In Black]

Well I need to have a carb meal during the day or I just can't focus properly with uni. Would I be better switching my dinner and lunch meals as above then I have some carbs both pre and post, or leave it so I have more post?

Move your dinner carbs to pre workout then you have some pre and post as well as breakfast and one other in the day. Sound ok?

[odessy]

Yeah, cheers.

[gbrice75]

Yep, i'd have carbs in my first meal of the day, and pre/pwo. That's assuming you're cutting, which at 15-20% I imagine is your goal.

And for God's sake, drop the glucose and get a decent carb source!

[odessy]

Yep, i'd have carbs in my first meal of the day, and pre/pwo. That's assuming you're cutting, which at 15-20% I imagine is your goal.

And for God's sake, drop the glucose and get a decent carb source!

Yeah it is, not worrying too much about getting ripped though. 12-15% would be nice so I don't get too fat after a winter bulk. Feeling really great being in shape again, surprising how easy the results start to come along with a solid diet and some dedication. Being young also probably helps a bit too.

I switched to powdered oats yesterday . Although they came out more semi-powdered after a quick run in the blender but it will do.

[odessy]

Just jumped on the scales and I seem to have put on weight :s at 89.7kg. My diet has been like the above for 3 weeks and before that it was similiar but I was still going out once a weekend. I have had a cheat meal once a week which was usually subway. Stayed away from sugary dressings and had wholemeal bread.

Why??? It may possibly just be my dodgy scales? They were a cheap electronic kmart set that I have had for a few years, been transported around a little bit and never changed the battery...

[odessy]

Not sure whats going on with my weight. Have a feeling that my scales were previously giving me an underestimate due to being on uneven ground. Not too fussed because I still look like I have moved forward.

Here are some pics:
4th march 2012:



22nd april 2012:





Today (30th april 2012):
Flexed:



Relaxed:



Is anyone able to give me an estimate on BF, I was thinking highish teens, Low 20's tops.

Not sure whether I should start to lean bulk, up to around 2800-3000 calories/day or keep dieting for a few weeks and try lose the fat that is left around my lower abs/back/love handles. Opinions? Its going on winter so I will usually be having my shirt on, however still spend most days in shorts/shirt as it doesn't get very cold.

P.S. So keen for gym this arvo. Loving lifting and loving the results. Starting to get some compliments from friends I hadn't seen for a couple of weeks.

[odessy]

A bit wet in the photo's, were taken mid day shortly after a meal. When I am a little drier have vascularity in my forearms and small amount in my biceps.

[busybody]

hey odessy,
I wouldn't worry so much about every single detail. that diet looks pretty solid.
but what really helps me when I cut is to get all the fast carbs outta the diet.
I dont really have any fast carbs at all when I cut. I move to oatmeal and
peas/beans, stuff that is low GI.
You'd be amazed what will happen for you when you cut out fast sugars and start
working out and adding some cardio. I think numerous guys here have mentioned
that fact (no insulin spikes and watch what happens).
If you change everything you drink to water, you make up for a lot too.
but you'll have to get used to some sugar headaches for a second. body
has to get used to not having those quick calories.
If you really wanna get ripped fast, stay on your lifting schedule and add two
cardio sessions a day...1 in the morning and 1 at night, regardless of whether you lift or
not. keep em at less than .5 hours.
you'll shred instantly. keeps the metabolism revved up all day.
and looking at you and a quick guess....eh.
my two cents...you're prob between 14 and 19 or 20%.
everybody looks a little different with weight on them and where
it sits, but that's probably a decent guess.
good luck bro

[leather daddy]

does not matter when u eat ur carbs bro. i eat 4 cups of oatmeal before bed and its 100% fine. Meal timing and frequency is irrelivant for improving body composition

[odessy]

Yeah I have already cut out all sugar and am eating low gi carbs. Wasn't much of a problem anyway as I never really get sugar cravings. I crave savoury foods. Am going to start aiming to add some more cardio, do some hiit and start running instead of walking. Got about a weeks worth of albuterol left and might go for a week or two after that and start lean bulking.

As I said before I am not really wanting to get ripped at the moment as there isn't much point.

[Back In Black]

Opinion? Honestly? Lose 9kgs before you consider a bulk, lean or not.

[odessy]

Am I that far off? Slightly dissapointed but glad you said it, if thats the truth. Time to get my ass out of bed for some fasted cardio .