Diet Cririque

Ok Guys so here is my diet:

Stats: 175lbs… ~24% BF… 5’ 6.5”…

TDEE: Using baselines recommendations… 1950-2000Cals

Goal: Cutting

Supplements:
Whey
Casein
BCAAs
Fish Oil Caps
Multi Vit
Zinc
Magnesium
Calcium

Calories/Pro/Carbs/Fats
Meal 1: Upon Waking 5g BCAAs
½ Scoop Whey / ½ Scoop Casein 113 / 24 / 1.5 / .75
65g Oats 243 / 7 / 39 / 5.2
2 fish Oils 18 / 0 / 0 / 2
Total: 365 / 31 / 40.5 / 7.95

Meal 2:
40z Chicken Breast 110 / 23 / 0 / 2.5
100g Green beans 26 / 2 / 4.5 / 0
2 Fish Oil 18 / 0 / 0 / 2
Total: 154 / 25 / 4.5 / 4.5

Meal 3:
Large Can Tuna – 130g 140.5 / 30 / 0 / .7
100g Green beans 26 / 2 / 4.5 / 0
2 Fish Oil 18 / 0 / 0 / 2
35g Nuts 184 / 9 / 4.1 / 16.1
Total: 368.5 / 41 / 8.6 / 18.8

Meal 4: Pre-WO
65g Oats 243 / 7 / 39 / 5.2
2 Scoop Whey 222 / 48 / 3.2 / 2
Total: 456 / 55 / 42.2 / 7.2


Meal 5: PWO
40z Chicken Breast 110 / 23 / 0 / 2.5
100g Green beans 26 / 2 / 4.5 / 0
50g basmati rice 195 / 4.8 / 42.5 / 0.5
Total: 331 / 29.8 / 47 / 3

Meal 6:
40z Chicken Breast 110 / 23 / 0 / 2.5
100g Green beans 26 / 2 / 4.5 / 0
2 Fish Oils 18 / 0 / 0 / 2
Total: 154 / 25 / 4.5 / 4.5

Meal 7:
1.5 scoops casein 171 / 36 / 2.25 / .75
Total: 171 / 36 / 2.25 / .75

Daily Total: 1981 / 242 / 150 / 44.7

Training:
Monday - Kickboxing/Stretching 1hour
Tuesday - Weight Training
Wednesday - Kickboxing/Stretching
Thursday - Weight Training
Friday - Weight Training
Saturday - off
Sunday - off

Kickboxing last 1hour. It is HIIT cardio and strength training for 30minutes and bad/pad work 30minutes.
Still deciding on a 3 day split or 3 full body workouts. I want both to be intense though.

Cardio: PWO Cardio 30 minutes starting off
fasted cardio is a 3mile run. Done as much as possible.

Thanks in advanced.

Bump.

Can I ask why you are using maintenance calories to cut?

Just as a starting point. And I will adjust from there. I feel going any lower will be too low... I think its always a good place to start.

But I did put it up as I'm open to help and suggestions. I plan starting this tomorrow so want to get it sorted.

Well, for those cals your macro's look good. I'd sub the pre WO whey for a real protein source though.

I used very similar cals and macros to cut to 170 at sub10%. If you diet has been way off you'll get some results from this but you will need to adjust down as you go along. Your lbm is low so I suspect you'll need to drop 500cals to get anywhere near 10%.

Quote:

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Originally Posted by SteM

Well, for those cals your macro's look good. I'd sub the pre WO whey for a real protein source though.

I used very similar cals and macros to cut to 170 at sub10%. If you diet has been way off you'll get some results from this but you will need to adjust down as you go along. Your lbm is low so I suspect you'll need to drop 500cals to get anywhere near 10%.

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How about swapping meal 4 and 5??
I read maintenance is a good place to start. If and when I hit a week I lose less than 1lb I will cut cals further.

What you think? Are food choices ok?

I'm relatively new to this. In and out of gym the last 6 months and never dieted before just been reading up the last week or so...

Think Ill run with that diet swapping meal 4 and 5 and see how it goes...

Unless someone has any changes that should be made.
If not ill start getting my log ready to go :)

Those 2 meals are better swapped over. But I would sub 1 scoop of whey for a scoop of casein.

Meals are swapped...

PWO Shake is now 1 scoop whey and 1 scoop casein.

Stem do you think its a good place to start regarding cals and macros etc....