diet plan

[nicehaxor]

Height 5,9
weight 193,6 lbs
age 21
body fat 12,54% Goal 7-8%


6:30am - wake up

7am - meal 1 - 1 cup Oats + 6 Egg White 402 cal - 54g c - 34g p - 5g f

10am - meal 2 - 29gr of chees and 9 egg whites 254cal 44protein / 7,54 fat

12am - 2medium chicken breast + brown Rice - 1 cup cooked 518cal 61g protein 46c 8 fat

1pm - meal 3 - Whey protein 2 scoops+ 1banana + 1apple + 2grams omega 415cal 44g p - 53,6c - 5,4gr fat + 24grams from 8grGlutamin/grbcaa/8grkreatin

2pm - WORKOUT

3pm - PWO CARDIO

4pm - meal 4 - jumpo 2 scoops 457cal 53p 77,5c 3g fat 24grams from 8grGlutamin/grbcaa/8grkreatin

7pm - meal 5 - Fish , tuna (1 can)+ spoon olive oil - 260 cal - 0g c - 42g p 7g f

10pm - meal 6 - BEDTIME MEAL - 2scoops whey protein + omega 240cal 44g protein, 8g carbs, 7.5g





Total nutrition

cal 2546
protein 322gr
carbs 238gr
fat 43,5


just experimenting with info from dieting 101 thread
this is supposed the be a cutting diet plan with out losing muscles
my first time putting together a diet plan is this terrible ?

[gbrice75]

Food choices look decent although I see no veggies. You may want to consider more 'real food' vs. all the shakes, for the sake of satiety if nothing else. I'd be hungry on this diet.

I'd opt for complex carbs preworkout vs. the fruit. Longer sustained, slower burning energy. Not sure what 'Jumpo' is but 77g carbs???

Whey before bed is pretty useless. It's absorbed and assimilated in roughly 30 mins. Either eat real food, or switch to casein which is a slower digesting protein source.

Your calculations are off slightly... based on your macros I have your total calories at roughly 2627. Not too bad, but needs to be corrected.

Having said that, I think your calories are too high overall for cutting, based on your stats. I have your TDEE right around 2500 calories, so you'd need less to cut - and/or up your cardio to create a deficit.

[nicehaxor]

Food choices look decent although I see no veggies. You may want to consider more 'real food' vs. all the shakes, for the sake of satiety if nothing else. I'd be hungry on this diet.

I'd opt for complex carbs preworkout vs. the fruit. Longer sustained, slower burning energy. Not sure what 'Jumpo' is but 77g carbs???

Whey before bed is pretty useless. It's absorbed and assimilated in roughly 30 mins. Either eat real food, or switch to casein which is a slower digesting protein source.

Your calculations are off slightly... based on your macros I have your total calories at roughly 2627. Not too bad, but needs to be corrected.

Having said that, I think your calories are too high overall for cutting, based on your stats. I have your TDEE right around 2500 calories, so you'd need less to cut - and/or up your cardio to create a deficit.

how much under 2500cal do i need to be add to loose as much fat as possible and minimized the risk of loosing mucles
i will fix the diet and post it again wen i've made it better