Proposed Cutting Diet

Weight: 95.45 kg (210 lbs.)
Height 187.96 cm (6’2)
Age 19

TDEE (Total Daily Energy Expenditure): 3385.6 rounded to 3386
TDEE w/ 500 deficit 2886

Calories
1g Fat = 9 cal
1g of Protein /Carb = 4 cal

Diet:
50/30/20

1443 caloric intake for Protein.
Converted to grams: 360.75 gram rounded to 360 grams of protein daily.

865.8 caloric intake rounded to 866.0 for Carbs.
Converted to grams: 216.45 grams rounded to 216.0 grams of carbs daily.

577.2 caloric intake rounded to 577.0 for Fat.
Converted to grams 64.13 grams of Fat daily.

7am: Meal 1: 60g of Protein, 72g of carbs, 10.6g of Fat

10am: Meal 2: 60g protein, 10.6g of Fat

1pm: Meal 3 Preworkout Meal: 60g of protein, 72g of carb, 10.6 g of Fat

2pm: Workout

3pm PWO Cardio

4pm: Meal 4: 60g of Protien, 72g of carb, 10.6 gram of Fat

7pm: Meal 5: 60g of protein, 10.6 Fat.

10pm: Meal 6 Bed Time: 40g of Protein, 10.6g of Fat


All help greatly appreciated! as far bf% I'm finding hard to estimate as i have no calipers to measure it with. Athletic build, flat stomach no six pack, sorry its the best i can do at the moment as far as bf% goes.

Hey Man,

Posting a pic would help give us an estimate of where you are BF% wise.

Also it would be great if we could see the food that all these macros are coming from. We need to see what ur eating....could be oatmeal in morning which is great or could be 3 bowls of cheerios...which isn't great.

Post daily meal man and we will take it from there.

Bart ur tdee came from the harris/benedict formula out of the tdee sticky? If so id suggest reducing ur cals to @2500-2600..

(405) i restructured my diet to 2500 calories, and yes my TDEE came from the stickies.
(WSC786) all my macros are coming from the recommended foods on the stickies as well, my diet is pretty clean, I will post my weekly diet at the end of the week ,showing you exactly what I ate and at what times.

(405) i restructured my diet to 2500 calories, and yes my TDEE came from the stickies.
(WSC786) all my macros are coming from the recommended foods on the stickies as well, my diet is pretty clean, I will post my weekly diet at the end of the week ,showing you exactly what I ate and at what times.

(405) i restructured my diet to 2500 calories, and yes my TDEE came from the stickies.
(WSC786) all my macros are coming from the recommended foods on the stickies as well, my diet is pretty clean, I will post my weekly diet at the end of the week ,showing you exactly what I ate and at what times.

.... stupid computer made me post the same thing like 4 times.....

Bart ud be better off posting ur diet ahead of time so we can make sure it looks goid..

Yeah the probably would have been smarter of me haha, oh well the week is almost over, so this past week will have just been a test week. Ill post in a couple days with my detailed meal plan of the week.

U still have 4 days to go! And u should have a meal plan.. Not a meal plan for this week and a new plan for next week. Just a meal plan for ur cut period.. U can change protein and carb sources somewhat but ur gonna have to eat the same things everyday dude..

Yeah thats what I've been doing so far, do you want me to post what i have so far? each day is relatively the same.

Day 1: Monday 14th 2012
Weight: 94.3kg (207.5lb)


Meal 1: Two scoops ON HydroWhey, 1/4cup oats, 240ml rice milk, 2 large egg whites

Meal 2: Two scoops ON HyrdoWhey, 3 Large egg whites

Meal 3: One scoop ON HyrdoWhey, 9 Large egg whites, 250ml brown rice milk, 1 cup oats

Meal 4: Chicken, brown rice, veggies, black beans from Chipotle.

Meal 5: Salmon, 1 scoop ON HydroWhey

Meal 6: Casein x2 scoops,


Day 2: Tuesday 15th 2012
Weight: (205.00)
Switched to 2500 calorie intake.

Meal 1: 5 egg whites, 1 scoop ON HydroWhey, ½ cups oats, 1 cup brown rice milk
Meal 2: 7 egg whites, 1 scoop ON HydroWhey

Meal 3: Organic Veggie juice (Dark Green veggies, doesn’t go towards intake), Chicken (breaded with oats) , 8oz(1 cup) glass of Rice Milk

Meal 4: 2 scoops ON HydroWhey, ½ cup oats, 1 cup Rice Milk

Meal 5: Casien x2 scoops, 5 egg whites

Day 3:Wednesday 16th 2012

Meal 1: 2 scoops ON Hydro Whey, ½ cup oats, 1 cup rice milk

Meal 2: Same as Meal 1