Thread: What would you add to this diet?
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11-06-2012, 09:28 AM #1
What would you add to this diet?
Ok so I am continuing to work on this cutting diet.
Age 34
Weight: 73kg / 161 lbs
Height: 168cm / 5.5
BF: 17%, aiming for 12.
First time really trying to cut and this diet has me confused - should I be eating this much?
I worked out my TDEE at 2596 so I am shooting for a 2100 cal diet to cut.
I got these macros from Fitday.com, using the raw / dry weight for calculations.
This diet so far works out at 55/25/15. According to these macros I have room for another meal in here.
(For some reason I cannot space the figures out well so I have attached a more legible diet sheet as well from Fitday - much easier to look at if you click on it! )
Meal 1 Pro / Carb / Fat / Cals
Shake
Oats, Mixed Berries, 45 38 3 339
Whey, Water
Meal 2
Chicken Breast 200g 46.2 0 2.5 220
Broccoli 180g 5.1 8.6 .5 47
Meal 3
Chicken Breast 200g 46.2 0 2.5 220
Brown Rice 65g 4.9 49.5 1.7 235
Workout
Meal 4
Salmon 200g 39.7 0 12.7 284
Broccoli 180g 5.1 8.6 .5 47
Tomatos, Canned 120g 2 8.7 .3 38
Meal 5
Cottage Cheese 200g 35 3 8 224
Totals 229 116.5 31.8 1654Last edited by Nakanoshima; 11-06-2012 at 09:58 AM.
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11-06-2012, 11:14 AM #2
looks like a good place to start dude IMO. congrats on getting a good diet on ur first try! id run it a couple weeks and see how u do. weigh urself weekly, take a tape measurement of ur waist and shoulders (u will need help here) as well as take a weekly pic. use all 3 of these to gauge progress.
if ur progress slows id suggest eliminating all starch on non-workout days.
how much cardio u doing? how many days lifting??
i would like to note ur tdee formula is not the one i would suggest: better IMO is (LBM x 15)
for u this would be 160(total weight) x .83(%LBM) = 132.8 (lbs LBM)
132.8 x 15 = 1992cals
1992 - 350 (decent deficit to start IMO) = 1642cals (close enuff to ur cals)
even though u used a difft tdee u still arrived at a decent caloric intake for ur stats IMO. adjustments may have to be made and the starch on NON- Workout days would be where i started..
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11-06-2012, 07:10 PM #3
405 thanks dude!
I'll use your formula from now on. I'll see how I get on with a 350 deficit, maybe bump it to 500.
I'm lifting 4 days a week and throw in a 5th kettlebell when I can. 30 mins cardio after each session - unfortunately I can't do any fasted cardio.
I will definitely try cutting the starch on rest days if needed. Thanks again dude!
Anyone else have any opinions here?
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11-06-2012, 07:31 PM #4Banned
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wodnt nec change anything but why--
1. so much chicken?
2. shake for break vs. food?
looks good tho--hell of a lot better and cleaner than my first meal plan --nice and super clean tho.
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11-06-2012, 07:42 PM #5
Before creating 500cal deficit every day id eliminate starchy carbs on non workout days and increase cardio on those days to 60mins.
U may even (if u do this) be able to bump carbs up to 150g on workout days.. But keep em around ur workout..Last edited by --->>405<<---; 11-06-2012 at 07:45 PM.
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11-06-2012, 10:01 PM #6
Thanks Jpowell
1. 2 reasons for this - I take make those 2 meals each night to take work. Saves time to cook 2 servings at once, so they are both chicken.
Also, I buy in bulk from Costco so my freezer is loaded with chicken. I do rotate the 4th meal protein source; either Salmon / lean ground beef / other seafood.
2. In the morning I like to throw everything in the blender, gulp it and go. I could switch it up tho - any suggestions?
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11-06-2012, 10:01 PM #7
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