Critique my Cut Diet (Aiming for low carb, but does it matter?)

[dogtags]

Before I list my diet, i guess i could ask the question, if I am eating in a calorie deficit wouldnt that be enough to lose BF%? Why would I also need to cut carbs?

It is my understanding that calorie defiit = losing weight, not carb reduction.

Here we go though:

Age: 26
Height: 5'11"
Weight: 190
BF%: 19-20%
Suppliments: Multi Vitamin, Vitamin C, Taurine, Potassium
5 days in to a 2 week Clenbuterol Cycle @ 80mcg

Light fasted cardio in the am(45 mins) and workout around lunch monday,tuesday,thursday and friday.

TDEE: 3060 cals
Consuming: 2400 Cals


Meal 1:
4 Hard Boiled Eggs
2 packets of Active lifestyle oatmeal(16p, 54c, 8f(2 saturated)

Meal 2:
1 Scoop Protein
2 tbsp flax

Meal 3:
8 Oz Sirloin Streak
1 Cup Steamed mixed veggies
1 cup(cooked) brown rice

Meal 4: This is my PWO Shake, should I add 1/2 cup old fashioned oats?
1 scoop protein


Meal 5:
6 oz chicken breast
2 cups steamed broccoli
1 cup(cooked) brown rice

Meal 6:
1 scoop BSN Lean Dessert
2 tbsp flax




~2317 Calories
81g Fat (22g saturated)
214g Protein
178g Carbs

[--->>405<<---]

welcome dogtags

a deficit can be enuff depending on the individual and to a certain point. some people do better with carbs than others. based on ur stats of 190lbs at 20%bf ur tdee is around 2880cals. IMO and with my experience with the tdee formula i used on u (katch/mcardle) id suggest u cut at around 2000-2100cals.

carb reduction helps u lose fat better because if u keep them at or below 20% total cals it puts ur body in a position to mobilize fat into ur blood better. one thing about carbs (especially simple carbs) is they cause ur blood sugar to increase which will cause ur body to release insulin to stabilize blood sugar. insulin will stop u from being able to mobilize fat for oxidation.

i cut from 22% down to below 10% and i paid special attn to carbs. with ur bf % u can start simple. 60/20/20 pro/carb/fat would be my suggestion. u can run 40/40/20 but ur fat loss may be slower.

if u ran 2100cals at 60/20/20 ud be at:
2100cals
315g pro
105g carbs
47g fat

this is my suggestion.. keep carbs complex (oatmeal, brn rice, sweet potato) and fibrous green veggies only. also have them (starchy carbs) in meal1, preworkout, postworkout only.

protein lean (obviously) like chikn breast, lean ground beef, fish, canned tuna, egg whites, lowfat cottage cheese, protein powder (PWO only preferably IMO), etc..

cardio: 5-6 times per week 45 mins either am fasted or PWO..

once u get closer to 12% u may need to implement the carb cycle (all i do now)..

i dont know what that active lifestyle oats u eat is but u wanna make sure u r just eating rolled oats with no added sugars or processing

[dogtags]

Thank you so much for the info, I was looking for a calculator to include my bf% for my TDEE. I have modified my needs accordingly, instead of 4 whole eggs for breakfast I'm doing 1 egg and 3 whites. Replaced oatmeal with old fashioned oats.

My question is this, this is what I have so far.

Meal 1:
1 whole egg
3 egg whites
1/2 cup Quaker oats

Meal 2: ?

Meal 3: Pre-workout
6oz chicken breast
6 oz red potatoes(will change to sweet potatoes tomorrow)
1 cup green beans

Meal 4: PWO
1 scoop protein
1/2 cup oats

Meal 5:
8 oz sirloin
1 cup steamed broccoli

Meal 6:
Should I do some cottage cheese here?


The above puts me at: (not including cottage cheese)
1396 calories
43g fat
93g carbs
159g protein


I still need 156g of protein and 2 snacks to fill. What would you reccomened for the snack between breakfast and lunchr, how about my snack before bed. Any suggestions on how to hit that 156 extra grams of protein? :P

[bobjack]

add another scoop of protein power to your PWO
also more egg whites couldn't hurt
meal 4, can you stomach tuna? would be perfect snack

[dogtags]

New meal plan coming

[dogtags]

Hows this:

Meal 1:
1 Whole egg (uncooked)
3 egg whites (uncooked)
1/4 cup oats
1 scoop protein
2 tbsp Flax
BLENDED

Meal 2:
1/2 cup Starkist Tuna

Meal 3: Pre-WO
9 oz chicken breast
1/4 cup green beans
1 cup brown rice

Meal 4: PWO
2 scoops protein
1/4 cup oats

Meal 5:
9 oz chicken breast
1 cup steamed broccoli

Meal 6:
1 cup 1% Cottage cheese
2 tbsp Flax

2074 Calories
314g Protein
111g Carbs
41g fat(6 saturated)

[--->>405<<---]

Hows this:

Meal 1:
1 Whole egg (uncooked)
3 egg whites (uncooked)
1/4 cup oats
1 scoop protein
2 tbsp Flax
BLENDED

Meal 2:
1/2 cup Starkist Tuna id add a green veggie here (spinach)

Meal 3: Pre-WO
9 oz chicken breast
1/4 cup green beans
1 cup brown rice cooked measurement? id measure it dry.

Meal 4: PWO
2 scoops protein
1/4 cup oats

Meal 5:
9 oz chicken breast
1 cup steamed broccoli

Meal 6:
1 cup 1% Cottage cheese
2 tbsp Flax

2074 Calories
314g Protein
111g Carbs
41g fat(6 saturated)

u have 4 tbsp flax. 41g seems low..? other than that choices look good and numbers look good.

[dogtags]

I'm using beveri golden flaxseed 2 tbsp is 6g Of fat. Should I do more?

[--->>405<<---]

if thats the case then ur good. id use dry measurement on the rice and roll with the diet above. looks good u mite wanna move the flax from meal 1 to meal 5..

[dogtags]

if thats the case then ur good. id use dry measurement on the rice and roll with the diet above. looks good u mite wanna move the flax from meal 1 to meal 5..

Done! Thanks for the help

[Armhand]

405 is just brilliant in dieting..knows inside out of dieting..

[gbrice75]

Before I list my diet, i guess i could ask the question, if I am eating in a calorie deficit wouldnt that be enough to lose BF%? Why would I also need to cut carbs?

It is my understanding that calorie defiit = losing weight, not carb reduction.

I haven't read the responses, so if this has already been covered/mentioned, apologies in advance.

Generally speaking, calories in/calories out (i.e. caloric deficit in your case) is the biggest overall factor that affects weight loss ... or lack thereof. Note that I highlighted 'weight'; we're concerned with losing bodyfat, not 'weight' with no regard as to the composition of that weight.

If it were enough just to be in a caloric deficit, then I could argue that I could eat junk food and maybe a few protein shakes (just to maintain muscle, right?) so long as I'm still under my maintenance calories. Such is the case with diets like weight watchers. As long as I hit my 'points', I should be losing, regardless of what i'm eating. Well, they're right. It worked for me years ago when I did the diet - I lost a lot of 'weight'. However, I still looked like crap. I basically looked like a smaller version of my old self... I was skinny-fat. I likely lost 50/50 muscle/fat, and that's being conservative.

In this game, calories in/calories out is the biggest factor but we're assuming people have the fundamentals of dieting in place. i.e. you are already eating lean, nutrient dense foods.

Carbs are responsible for glycogen storage in your muscles and liver. When these stores are full, there is nothing left to do with surplus carbs other than to store them as fat. So, for the sake of argument let's say I eat under maintenance but my entire diet consists of mainly carbs. I will still be under maintenance, but chances of me storing bodyfat are still there... because glycogen stores will undoubtedly be full yet i'm still eating carbs. Workout enough and you may burn these stores and after X amount of time you'll 'break even' - but who the hell wants to do that?

We're interested in making lean muscle gains and/or burning bodyfat with zero to minimal muscle loss. Glycogen depletion (via incorporating low/no carb days) is the most efficient way to burn bodyfat while maintaining LBM (assuming training and higher carb days are on point) IMO.

Hope this helps.