Cutting Diet - Please advise!

[rusty_1989]

Hi,

could someone please review my planned cutting diet and advise if ok ?

8am 6 Egg whites
9.45am 1 scoop whey protein
11am Chicken Breast
11am Green Beans
12.30pm 1 scoop whey protein
2.30pm Chicken Breast
2.30pm Green Beans
4pm 1 scoop whey protein
6.30pm White pasta
7pm Chicken Breast
all day Almonds
8.30pm 1 scoop whey protein

this equates to 191 grams protein, 33 grams of carbs, 26 grams of fat & 1090 calories ?

[jdpeters]

What are your stats. Height weight bf% ect... what are your goals? Your TDEE?
Diet looks a little on the low side right off the bat. Are you working out? Carbs are real low if your working out and doing any cardio. It would be hard to have any energy unless you have a carb load day every 3rd day.

More details and you get better answers.

JP

[rusty_1989]

sorry, should have included stats:

age: 25
height: 5ft 11"
weight: 15st 5lbs
bf: 23%

just came off bulk so why weight and bf may be on high side..

working out, 3 days weight training, 3 days HIIT.. also try and push 30 mins am whilst fasted..

looking to get to bf 15% in 10 weeks.

[jdpeters]

Calculate your TDEE. Then subtract from that. Start with 300 Cal deficit then adjust. Drop more or less depending on results. You Are Working Out Quite A bit so take into account your energy levels when you make further deficit adjustments. Hopefully other more knowledgeable guys will chime in like Marcus or Black...

JP

[Docd187123]

At your stats that would be a starvation diet not a cutting diet. Your TDEE should be above 3000cals meaning you could begin cutting around 2500 or so. You're also very deficient in dietary fat intake which can lead to hormonal issues.

[rusty_1989]

Thanks ppl for the great advice, TDEE is 2390.. So start at 2090 then adjust if ness? Docd how many grams of dietary fat would you recommended ?

Does everything else look ok though, also adding in some fruit in the am and brown whole grain rice with dinner?

[ElDude]

That is a pretty low TDEE for 225lb male at 5'11. If you work out 6 days per week it should be more. I weight slightly more than you and my TDEE is about 3,000. Going on that large of a caloric deficit is a bad idea and going to waste most of the muscle you just put on from your bulk. I would start off with at least 2,300 calories. Keep the protein high, with moderate carbs and moderate to low fat. You gotta eat fat to burn fat. Do fasted HIIT in the mornings followed by some lifting in the afternoon/evening.

[rusty_1989]

Thanks eldude, appreciated..

Do 30 mins HIIT in am and usual weight training after work, what is the possibility of 10-15% bf after 10 cut?

[Times Roman]

Thanks ppl for the great advice, TDEE is 2390.. So start at 2090 then adjust if ness? Docd how many grams of dietary fat would you recommended ?

Does everything else look ok though, also adding in some fruit in the am and brown whole grain rice with dinner?

Mate,

You miscalculated your TDEE. should probably be 1000 cals/day higher.

PM me and I will send you my macro calculator that will allow you to calculate your TDEE in seconds........