Diet help needed please!(cutting)

[Pellow7]

Recently started a cutting diet and wondered if u guys could help a newbie with my diet( all help appreciated!)my stats are 5'10 90 tdee is 3170. 6:30 50g oats, 2 scoops whey in a shake.420cal-50gc-35p-8.8f. 10:00 100g turkey breast. 105cal 0gc-24gp-1gf 12:00 100g turkey breast with 1 cup cooked brown rice and 2 cups of broccoli 305 cal-66c-37-p-3f. 2:00. One tin tuna canned. 220 cal 0gc-41p-5f. 4:00 train 6:00 same as 6:30 shake 7:00 chicken breast with one cup cooked rice and two cups of broccoli 450 cal-60-41-5. Total intake 1920 cal-216c-213p-26f all replys appreciated

[Deon5]

How much do you weigh and whats your bf at the moment? And how long are you planning to cut? Welcome to the forum Btw

[Pellow7]

Thank u good to be here I weigh 95 kg and I'm willing to do a cutting diet as long as it takes last time I got checked(2 months ago) I was 17% bf any help would be appreciated do i need more calories??

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

pellow welcome man!

read this sticky: dieting 101: cutting

http://forums.steroid.com/showthread...g#.UG16mE3eemg

like deon said get ur bf% chekd. personally i prefer (LBM x 15) for rough starting maintenance cals. from there we can figure in a deficit.

post ur diet in this format for easy reading:

(time) meal1: ...............

(time) meal2: ...............

(pre workout) (time) meal3: ...................

(post workout) (time) meal4: ....................

(time) meal5: ......................

total cals: ...........
total pro: ........
total carbs: ........
total fat: ...........

[Pellow7]

Thanks 405 well here we go hope this is more easy to understand. 06.30 meal one: 50g oats 2 scoops whey in a shake. 10:30 meal two: turkey breast. 12:00 meal three: 100 g turkey breast with two cups of broccoli and 80g brown rice. 14:00 (pre-workout) tin of tuna in water. 18:00 (post workout) same as meal one. 19:00 meal six:chicken breast with one cup of cooked brown rice and two cups of broccoli Totals cals: 1920. Total pro: 213. Total carbs:216. Total fat: 26. Any adjustments appreciated!

[Pellow7]

Sorry will try and do it your way tonight not working on iPhone!

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

Sorry will try and do it your way tonight not working on iPhone!

LOL i didnt mean u needed to re-do that diet just for future reference LOL..

[Deon5]

I'm also currently on my first real cutting dieet I'm 5weeks in and I started off at the exact same weight as you but at 12 percent bodyfat.I'm no expert but I think your cals are too low to start of with.I started with a 500cal deflict for the first few weeks and lost 7kg.If you eet too few cals you risk losing too much muscle.You can always change you dieet when you are not getting the results you want.Everyone's body responds differently, you have to find out what works best for you.

[Pellow7]

What would u add to boost up the calories?

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

What would u add to boost up the calories?

at 95kg (209.4lbs) 17%bf u have 173.8lbs LBM

starting maintenance: (LBM x 15)

173.8 x 15 = 2607cals

2150cals would be a good place for u to start. personally i like 60/20/20 pro/carb/fat split but u could also do 40/40/20 or 50/30/20.

keeping carbs at or below 20% total cals optimizes ur ability to mobilize fat for oxidation.

[Pellow7]

405 so what do u think do I need to change my diet or do u think it looks pretty good??possibly take oats out and rice and add more turkey or chicken?

[Pellow7]

ok had a little bit of modifying to do here goes!
6.30 meal one: 50g oats, 2 scoops whey and 100g liquid egg whites.
10.00 meal two: 200 g turkey breast
12.00 meal three:200g turkey breast,1 stalk large and 80g uncooked brown rice.
14.00 meal four: tin of tuna
18.00: 100g liquid egg whites and 2 scoops whey.
19.00: 8oz chicken breast and broccoli
total cals: 2223
total pro: 318
total carbs:112
total fat: 26
any comments appreciated!

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

2200cals
60/20/20
330g pro
110g carbs
48g fat

this is what u should shoot for.

ur above macros of:
total pro: 318
total carbs:112
total fat: 26

should add up to 1954cals and not 2223cals. if ur macros are correct on the above diet id throw 20g fat worth of nuts into ur last meal of the day, add green veggies to 2 meals and run it.

[Pellow7]

Much appreciated gonna go for it will let u know how it goes!thanks again for all your help