Cutting Diet Tell Me What You Think

[412smb412]

Looking for any suggestions and tweaks/opinions in my cutting diet. Thanks in advanced!
I was in really good shape in my first years of university then diet and exercise went to sh*t . so here i am trying to get back into shape again! I gain weight very very easily but still have a quite a bit of muscle. If I were to guess I would say my body fat is low to mid 20's .

age - 23
height - 5 foot 10 inches
weight - 194 lb
workout - 4 days/week, with basketball for cardio on these days after my workout


protein/carb/fat

meal 1
eggwhites 50/0/0
2 cups oatmeal with water and splenda 12/56/6

workout

meal 2
protein shake 50/0/0
rice cakes 8/64/4

meal 3
chicken breast 50/0/6
white rice 0/70/0
1 tbsp butter 4/3/8

meal 4
protein shake 50/0/0
1 tbsp peanut butter 4/3/8


meal 5
tuna 42/0/0
half an avocado 2/9/15

meal 6
tuna 42/0/0
half an avocado 2/9/15

protein total = 316 g * 4 = 1264 cal (47%)
carbs total = 214 g * 4 = 856 cal (31%)
fat = 62 g * 9 = 558 cal (22%)

2678 calories total

[-KJ-]

Okay bro so I'm assuming your bf is at 22-23% half way between what you said!

Now, your eating too many cals!

194 x .77 = 149.38 LBM
LBM x 15 = ~ 2250 maintenance

That's a goo place to begin! Macro split is up to you I'd recommend at least a 40/40/20 split! You could in crease protein or fat and drop carbs!

Food choices look good to me!

[412smb412]

Okay bro so I'm assuming your bf is at 22-23% half way between what you said!

Now, your eating too many cals!

194 x .77 = 149.38 LBM
LBM x 15 = ~ 2250 maintenance

That's a goo place to begin! Macro split is up to you I'd recommend at least a 40/40/20 split! You could in crease protein or fat and drop carbs!

Food choices look good to me!

hey, thx for the reply. what caloric intake should i aim for under the maintenance that you mentioned? i gain weight really easily. also was wondering if 'white rice' was okay?

thx

[-KJ-]

Well I tend to start at maintenance and run it for two weeks. (Because you cant tell from 1 week due to water weight).
If weight is dropping stay there and reassess after 3-4 days. If not then drop the cals and reassess after 3-4 days also.

White rice is fine IMO if your worried about it switch it up for brown rice/ sweet potato etc

[412smb412]

Well I tend to start at maintenance and run it for two weeks. (Because you cant tell from 1 week due to water weight).
If weight is dropping stay there and reassess after 3-4 days. If not then drop the cals and reassess after 3-4 days also.

White rice is fine IMO if your worried about it switch it up for brown rice/ sweet potato etc

Thx for the reply! I was wondering how you came up with the figure for maintainance caloric expenditure. As well as your thoughts on doing a 45/15/20 split protein/carb/fat vs 40/40/20 split with the same calories. How does the differences in splits of macro change the diet with the calorie intake remaining the same. Thx!!

[-KJ-]

Your maintenance was found by LBM x 15 cals.


Macros won't make a huge difference consistence is more important and hard training and cardio!