Cutting Diet.

[Volkomm]

This is my current cutting diet. I'm 5'11" 190LB, trying to drop to about 10%BF. Work out 5 days a week doing one muscle part a day, about 20 sets, 10-12 reps. I don't do any cardio, but I am on the EC Stack.



MEAL 1 *SNACK AM*

Whey protein powder 2 scoops (60g)
Banana (large) 1 (136g)

MEAL 2 *SUPPER PreWO*

Chicken breast (cooked) 6oz (170g)
Brown rice (cooked) 1 cup (195g)

MEAL 3 *LUNCH*

Egg whites 1 cup (243g)
-Canned tuna (drained) 1 can (165g)
-Almonds (Whole) ½ cup (72g)

MEAL 4 *Breakfast*

Whey protein powder 2 scoops (60g)
Multigrain oatmeal ½ cup (40g)
Apple (large) 1 (223g)

MEAL 5 *PWO*

Ground beef (cooked) 3oz (85g)
Broccoli (chopped) 1 cup (91g)
Carrots (chopped) 1 cup (128g)

CUMULATIVE STATS

Protein 269.4g
Carbohydrate 183.7g
Fat 67.4
Total Calories ~2417.2 calories

[gbrice75]

Where is your bodyfat at now?

[Volkomm]

Through callipers, around 18%. I carry most of my fat on my torso.

[gbrice75]

This is my current cutting diet. I'm 5'11" 190LB, trying to drop to about 10%BF. Work out 5 days a week doing one muscle part a day, about 20 sets, 10-12 reps. I don't do any cardio, but I am on the EC Stack.



MEAL 1

Whey protein powder 2 scoops (60g)
Banana (large) 1 (136g)

I'd personally have some 'real food' here. I'd drop it to 1 scoop of whey, and add some eggs/whites and maybe a bit of cottage cheese. I'd also drop the banana, add 1/2 cup oats and 1/2 cup blueberries. If you have to keep the banana, cut it down to half, and use a small banana.

MEAL 2

Chicken breast (cooked) 6oz (170g)
Brown rice (cooked) 1 cup (195g)

Nice - how about fat - do you supplement with fish oil?

MEAL 3

Egg whites 1 cup (243g)

Meh - protein is fine, but the meal is lacking veggies, fat. I'd add a whole egg and some veggies - spinach and/or broccoli would be nice. Even some tomatoes, peppers, and onions (think omelette).

MEAL 4

Whey protein powder 2 scoops (60g)
Multigrain oatmeal ½ cup (40g)
Apple (large) 1 (223g)

Is this preworkout? Post workout? You didn't specify where your workout fits into this schedule. If this is PWO, I like the meal (although personally I'd use a protein blend, or use 50% whey 50% casein). HOWEVER - IF this is the PWO meal, I would definitely revamp the preworkout meal.

MEAL 5

Ground beef (cooked) 3oz (85g)
Broccoli (chopped) 1 cup (91g)
Carrots (chopped) 1 cup (128g)

Nice meal - consider replacing the carrots with another green veggie (salad maybe) or drop the all together. Relatively high in sugar.

CUMULATIVE STATS

Protein 269.4g
Carbohydrate 183.7g
Fat 67.4
Total Calories ~2417.2 calories

Decent - i'd work to get fat down a bit - I know I recommended to add whole eggs and fish oil, however I'm having a hard time seeing where 67g of fat comes from in the diet you've laid out. I'll need to see accurate macros for each meal to comment further.

[Volkomm]

I updated the diet, there was a few things that I "should" be eating, but never did. Also added when I eat each meal. A lot of the time I change up when I eat the meals.

I'm also currently taking EC, so my appetite isn't really there, sometimes I skip a meal.

As for supplements:

ON Gold Standard protein throughout. If I have hunger in the evening then I'll add in one scoop ON Casein (extra to diet) just to tide me over before bed. I supplement with 4-5 Omega-3's a day also, and a multivitamin.

[RaginCajun]

just curious as to why no cardio? i suggest adding in some fasted cardio maybe 3 days a week and see if that helps. another thought, instead of having the casein before bed, how bout switching to cottage cheese

[Volkomm]

Mainly because, after 1h20m at the gym I can't be ****ed to do any cardio. Also, I work a physical job in the heat three times a week.

I also planning on using Clen after I try the EC Stack to aid in fat-targeted losses. Didn't want to over do it and eat into my muscle gains.

[Dyno Dog]

I see where some on here say that cottage cheese can give you a "soft" look, is that correct?

[JWP806]

I see where some on here say that cottage cheese can give you a "soft" look, is that correct?

Dairy products in general can cause this.

[gbrice75]

I see where some on here say that cottage cheese can give you a "soft" look, is that correct?

Dairy products in general can cause this.

This is a misconception. The 'soft look' that people talk about is bloating and water retention, which some people experience with dairy. Obviously, it's temporary. Others do just fine with dairy.

I want to be clear that dairy doesn't build 'soft muscle' - because I've actually heard asanine statements like this before. The protein supplied by dairy is complete just like the protein supplied by beef. The muscle built with said protein isn't going to be different because of the source. Source is different, aminos are the same (albeit in differing quantities).