Help with cutting diet & macros

[Nakanoshima]

I'm trying to construct a cutting diet totalling 2075 cals.

I'm at 17% bf and looking to get down to 12% for next cycle. I also have clen but want to see if I can do it without first.

Here is my plan for my cutting diet:

Meal 1: 9am

Shake Pro: 45g / Carb: 38g / Fat: 3g Tot. 339 cals

Meal 2: 1pm

200 g chicken breast Pro: 61g / Carb: 0g / Fat: 7g Tot. 327 cals
200 g brown rice Pro: 5g / Carb: 45g / Fat: 2g Tot. 218 cals
tablespoon olive oil Pro: 0g / Carb: 0g / Fat: 13g Tot. 117 cals


Meal 3: 4pm

200 g chicken breast Pro: 61g / Carb: 0g / Fat: 7g Tot. 327 cals
200 g brown rice Pro: 5g / Carb: 45g / Fat: 2g Tot. 218 cals
tablespoon olive oil Pro: 0g / Carb: 0g / Fat: 13g Tot. 117 cals

Workout

Meal 5: 8pm

200 g salmon Pro: 40g / Carb: 0g / Fat: 20g Tot. 327 cals
200 g broccoli/cauli Pro: 4g / Carb: 12g / Fat: 0g Tot. 218 cals


Daily Totals:

Protein: 221g / 884 cals

Carbs: 140g / 560 cals

Fats: 67g / 603 cals

Total Cals: 2047

I would like some help with the macros. I use FITDAY.COM to calculate the macros and totals, but most of the data differs quite a bit to what is on the labels of the food I have.

How do these macros look?


Meal 5: Is not always salmon. But some kind of protein source that equals 40g protein

Fats - I would like to drop the percentage of fat intake, but apart from the olive oil it is all incremental. If I cut down the amount of chicken in order to drop the fat then I won't get enough protein.


This is my first draft - very willing to make changes where necessary. Thanks

[Nakanoshima]

Bump! want to sort this asap

[Back In Black]

How much do you weigh?

Fats are too high if a %, you are right. Lose the EVOO and add a gram or 2 omega 3 fish oil to max your fats at 20%.

What is in your morning shake?

[Nakanoshima]

Thanks for the reply.

Weight: 79kg

Shake: 1/2 cup oats
100g mixed berries (blue/rasp/black)
40g whey isolate (plain)
water

Do you think the macros for each food look correct? Fitday.com says 200g of brown rice contains 45g carbs. But the bag I have says it has more.

[Back In Black]

How tall are you? I'm thinking not very given that weight, that bodyfat and the fact you haven't been off cycle long.

All the macro's look out of whack. Use the macro's for dry weight and weigh uncooked.

200g uncooked chick breast is about 44g protein.

200g uncooked brown rice (as per my brand) gives 136g carbs!

I'd rework the whole thing and add some veggies in meals 2 & 3.

Relist and I'll have a look but I should limit your cals to 2000 per day.

How much cardio do you plan on doing?

[Nakanoshima]

I'm 165cm.

Yeah I thought the macros were off.


A couple of questions:

Where do you look if the grams are not listed on the labels? Do you have a preferred website or app?

Why use the dry and uncooked weight?


Cardio: 4x 20 min sessions per week + 1 kettle bell workout per week.

I'm currently watching the videos by Milos Sarcev in the stickies. Once I've watched those I'll rework it and post, but in the meantime if you could help me out with the above questions and cardio advice, that would be awesome.

Thanks

[Back In Black]

Food changes weight as it cooks. 5 mins longer eill either reduce or increase the weight depending on what it is. Raw/uncooked food is always the same.

I have my own database of relevant foods so can't really help with websites. calorieking of livestrong should be ok.

Is your 20 mins cardio post workout? If so up it to 39 mins. If you can do fasted cardio 40-60 mins that would help too!

[largerthannormal]

agreed swap some fat cals for carbs bro......

[Nakanoshima]

Yep will definitely do so.


If we are not eating it raw/dry/uncooked then why use that measurement?

Is it because the measurements stay the same and you have a solid baseline to measure off? I'm not trying to argue, just curious.

[Back In Black]

Yes it will yield the same macro's when it is cooked no matter what the weight when cooking is complete. All it does is gain or lose water depending on the food/cooking method.