How's my Cutting Diet/WO Plan?

[JayRed]

I've been doing a lot of reading here and fine tuning my workouts and diet with all the great information. I'd like to put my plan/diet out and see if anyone has any suggestions on how I could improve it.

I'm 48 years old, 6'3", 250 lbs, about 25% BF (this is a guess, I would normally say about 20% but I have some real stubborn belly fat) Been lifting off and on my whole like but been pretty consistent for that last 2 years.

Using one of the stickies here I determined my TDEE was 3500 Calories. So assuming I want to cut that by 500, I guess I should shoot for a 3000 calorie daily diet.

I'm planning to start a A.M. cardio routine Mon-Fri. Low-intensity. Walk/jog (I have a lot of hills in my neighborhood) I thought for my workouts I would use the Power/Hypertrophy also mentioned here on a sticky.

Mon: Lower Body 5 Rep Max (Compound Exercises)
Tue: Upper Body 5 Rep Max (Compound Exercises)
Wed: Rest
Thu: Lower Body 10 Rep Max (Isolated Exercises)
Fri: Upper Body 10 Rep Max (Isolated Exercises)

Here is my plan:


(AM Cardio)

Meal 1
6 eggs whites, 2 yolks
2 scoops whey protein
1 T Peanut Butter

Meal 2
Chicken Breast
1/2 Sweet Potato
2 C Broccoli

(Work Out - about 10:30 am)

Meal 3
1 Can Tuna
1 t EVOO
1/2 C Oats
1 T Sugar-Free Strawberry Preserves

Meal 4
Chicken Breast
2 C Broccoli
Small Hand-full almonds

Meal 5
2 Cans Tuna
2 t EVOO
1 T Peanut Butter
10 Asparagus Spears

Meal 6
1 C 2% Cottage Cheese
2 Scoops Whey Protein
1 T Peanut Butter

Total Calories 2990
Total Fat 101g
Total Prot. 385g
Total Carbs. 132g

For a percentage of about 17/62/21 (Fat/Prot/Carbs)

I'm also on 100mg Test inject once per week, 100mg B12 inject twice a week and D3 Capsules twice a week - (all prescribed). Other supplements are just creatine and flaxseed oil (1 cap daily 1000mg). I'm thinking of starting BCAA pre morning cardio as also suggested on this site.

This post ended up being a bit long-winded... sorry, any suggestions on how I should change this? Thanks everyone for all the great feedback and information.

[Granovich]

i would say cut the fat to around 40g per day and carbs to 100g per day

[-KJ-]

LBM x 15 = 2810 is a good place to start. IMO tdee calculators overestimate them.
I'd cut at around 2400.
Macro split 50/30/20 or 60/20/20.

Food choices look ok at a glance. Consume 50% carbs pre wo and pwo. You could split it between meal 1 also.
Fasted cardio for 30minutes would be a great start.

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

jay red welcome man!

read the sticky: dieting 101: cutting

ur eating way too many cals and fat for a cutting diet.
also ur percentages are off:

Total Calories 2990
Total Fat 101g (909cals from fat = 30.4% not 17%)
Total Prot. 385g (1540cals from pro = 51.5% not 62%)
Total Carbs. 132g (528cals from carbs = 17.7% not 21%)

For a percentage of about 17/62/21 (Fat/Prot/Carbs)

agree with KJ 2400cals is a good place to start and 60/20/20 pro/carbs/fat is an ideal split for burning fat IMO.

2400cals (60/20/20)
360g pro
120g carbs
53g fat

[JayRed]

I was wondering why it seem like the diet had way too much fat but percetange seemed low... I was calculating it wrong. I will change it so it's more 60/20/20 and drop total calories to about 2400. Thanks A LOT guys!

[-KJ-]

I like the 60/20/20 split but don't be over obsessed with numbers. If somedays you have lean beef which will have a higher eat content than chicken for example 55/20/25 will work.

Keep your eye on the main goal - eating clean and cutting.
Stay strict.