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Thread: Diet Cririque

  1. #1
    E-T-R is offline Junior Member
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    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.

  2. #2
    E-T-R is offline Junior Member
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    Bump.

  3. #3
    Back In Black's Avatar
    Back In Black is offline Beach Bodybuilder ~Elite-Hall of Fame~
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    Can I ask why you are using maintenance calories to cut?
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  4. #4
    E-T-R is offline Junior Member
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    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.

  5. #5
    Back In Black's Avatar
    Back In Black is offline Beach Bodybuilder ~Elite-Hall of Fame~
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    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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  6. #6
    E-T-R is offline Junior Member
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    Quote 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%.
    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...

  7. #7
    E-T-R is offline Junior Member
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    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

  8. #8
    Back In Black's Avatar
    Back In Black is offline Beach Bodybuilder ~Elite-Hall of Fame~
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    Those 2 meals are better swapped over. But I would sub 1 scoop of whey for a scoop of casein.
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  9. #9
    E-T-R is offline Junior Member
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    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....

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