Need advide for cutting diet

[Vale9102]

Hi, here's my stats:
Age: 23
Height: 175 cm
Weight: 77 kg
Body fat: don't know exatly.

My TDEE is 2530, so i decided to make a diet with 2000 Kcal, with 50% proteins-30% carbs-20% fats. Here's an example:

8 A.M.-meal 1: cup of green tea
100 grams egg white
5 wholemeal rusks
100 gr of jam (no added sugar)
25 grams of whey

10 A.M.-meal 2:150 grams of ham (95% lean)

12 A.M.-meal 3: 70 grams of brown rice
120 grams of chicken breast
a teaspoon of olive oil

2 P.M. workout

4 P.M.-meal 4: 2 bananas
100 grams of salmon
25 grams of whey

19 P.M.-meal 5: 200 grams of beef's fillet

10 P.M-meal 6: whey with a cup of milk.

I lift weight 3 times a week and once hiit. My goal is to lose fat and keep more lean body mass as possible. Sorry for my bad English. Have a good day

[Mr. Small]

Hi, here's my stats:
Age: 23
Height: 175 cm
Weight: 77 kg
Body fat: don't know exatly.

My TDEE is 2530, so i decided to make a diet with 2000 Kcal, with 50% proteins-30% carbs-20% fats. Here's an example:

8 A.M.-meal 1: cup of green tea
100 grams egg white
5 wholemeal rusks MAYBE OATS ARE BETTER HERE
100 gr of jam (no added sugar)NO
25 grams of whey PROTEIN SOURCE

10 A.M.-meal 2:150 grams of ham (95% lean)

12 A.M.-meal 3: 70 grams of brown rice
120 grams of chicken breast
a teaspoon of olive oil

2 P.M. workout

4 P.M.-meal 4: 2 bananas
100 grams of salmon
25 grams of whey

19 P.M.-meal 5: 200 grams of beef's fillet

10 P.M-meal 6: whey with a cup of milk. COTTAGE CHEESE OR TURKEY

I lift weight 3 times a week and once hiit. My goal is to lose fat and keep more lean body mass as possible. Sorry for my bad English. Have a good day

Better off leaving the whey for PWO only. Eating actual protein foods instead of shakes throughout the day would be slighty better

Macros are good though. Just need to tweak the food sources a bit. Maybe bananas are not good option when on diet.

[Vale9102]

Thanks for the reply. So i will change the rusks with oats, i use milk whey (lactose free). Any advice on how replace the proteins of the first meal? In the last meal i will use turkey, thanks for the avice. With what i can replace banana?

[Mr. Small]

Actually some people like a bit of whey with the brekkie, but if you are feeling hungry, swap it for a chicken breast or some red meat.
As for the banana, it's your pwo meal and only carb source. Sweet potatoe, rice, cous cous, quinoa etc would be better there. You are on a diet, so some sacrifices have to be made and the fruit can go for a few months

Eat plenty of greens too, low calorie but plate fillers

[VegasBody]

Also maybe cut the milk out at night

[Docd187123]

Also maybe cut the milk out at night

Why would you cut milk out at night?

[VegasBody]

Sugar??
U can have better choice for protein
Especially on a cut

[Docd187123]

Sugar??
U can have better choice for protein
Especially on a cut

So is every other carb source...a sugar that is. Still doesn't explain why it's bad at night.

If it fits into his nutritional needs and he's already got a diverse source of foods for his macro intake than no, milk is a great option. It's got a good amount of protein, dietary fat, calcium, can get it with good amounts of omegas and vitamin D, milk is a combination of whey and casein making for a very nice absorption and digestion pattern for the protein, etc.