Cutting Diet Critique

[Nakanoshima]

So I'm going to cut and I' d like some advice.

Weight: 73kg / 161 lbs

Height: 168cm / 5.5 feet

Age: 34

Bf: 17%
Target: 10%

I calculated my TDEE as 2552 cals. Does this sound right for my stats? There seems to be a few ways to do this now.

I have gone for a 50/30/20 split.

Please check the macros. I thought I would be eating less than this!

Any advice is welcome and appreciated!!

	Pro	Carbs	Fat	Calories
Meal 19am
Shake	45	38	3	339
Oats, berries, whey, water
Meal 2 12pm
Chicken Breast 200g	61	0	7.1	327
Brocolli 1 Cup	6	10	0	50
Meal 3 3pm
Cottage Cheese	37	3	8	224
Meal 4 6pm
Chicken Breast 200g	61	0	7.1	327
Brown Rice 1 Cup	5	50	1	230
Workout 7pm
Meal 5 10pm
Salmon 195g	37	0	20	340
Brocoli 1 Cup	6	10	0	50
Brown Rice 1/2 Cup	2.5	25	0.5	115
Totals	260.5	136	46.7	2002

[Vibrantred94gt]

I'm 35-- 200 lbs-- unknown body fat and I average 2800 TDEE. I sit all day for work, and workout for 45 min in the morning weights and HIIT. Hope that helps some with your estimation. Everyone is different. It really just takes time to figure out what your body likes.

I'm cutting, and my macros are almost identicle, except I'm eating 2200 cals and my protein is 300g a day.

I've always been told to stay away from cottage cheese when bulking. Other than that and possibly the berries your foods look good.

I rearranged the order of your foods to better fit your schedule. You could cut some protein out of your chicken meals to have some oats and egg whites for meal 1. Or carbs/protein of your choice....meal 1.


Meal 2
Chicken Breast 200g 61 0 7.1 327
Brocolli 1 Cup 6 10 0 50


Meal 3 -
Cottage Cheese 37 3 8 224

Meal 5
Salmon 195g 37 0 20 340
Brocoli 1 Cup 6 10 0 50
Brown Rice 1/2 Cup 2.5 25 0.5 115

Workout

Meal 1
Shake 45 38 3 339
Oats, whey, water

Meal 4
Chicken Breast 200g 61 0 7.1 327
Brown Rice 1 Cup 5 50 1 230


Hope this helps ya out a bit.....i'm sure others will chime in with other suggestions as well. GL!

[Nakanoshima]

Thanks for the input! Good to hear macros are in order

Props to TimesRoman for his 1000+ food list excel sheet!


Cottage cheese: do you mean stay away from it when cutting? Anyone have any opinions here?

I need to eat in my original order due to work commitments, but thanks for the info!