CKD Cutting Diet

[thegodfather]

So I am 180lbs, unsure on BF%, dont have access to a caliper in this country..Anyway, I need to cut, period... I feel like my carbs are too high for a CKD, maybe I am wrong? I used a generic format, and filled it in, I need to bring the cals down by about 800, where should I trim it at? I could reduce the Peanut Butter, but I dont know where I'd make up the good fats from after that? Any help is appreciated..

REVISED X2: Ive dropped the All natural PB, in favor of Extra Virgin Olive Oil...I'm trying to get the kcals down to 2,200 while keeping the fats high and carbs low...Still not successful though..I don't know whether to reduce portions or what...Some suggestions would be appreciated.

Meal 1: 5 whole omega three eggs, 14 slices Pepperoni
1 Cooked Egg: 74 kcal/6.29g/.38g/4.97g
x 5 : 370 kcal/ 30g / 1.5g / 25g
14 pepperoni : 140kcal / 5g / 0g / 13g
TOTAL: 510kcal / 35g / 1.5 / 38g

Meal 2: 24g whey, 1 tbsp EVOO
130kcal / 24g / 5g / 2g
120kcal/ 0g / 0g / 14g
TOTAL: 250kcal / 24g / 5g / 14g

Meal 3: 8oz Chicken , 100g celery, 2oz almonds
8oz chicken breast: 280kcal / 50g / 0g / 8g
100g celery: 6 kcal / 0.28g / 1.19g / 0.07g
2 oz almonds: 338kcal/ 12G / 12g / 30g
TOTAL: 618kcal / 62g / 13g / 38g

Meal 4: 24g whey, 1 tbsp EVOO
130kcal / 24g / 5g / 2g
120kcal/ 0g / 0g / 14g
TOTAL: 250kcal / 24g / 5g / 14g

Meal 5: 8oz salmon/fish, 4oz green beans, 1 tbsp EVOO
8oz salmon : 380 kcal/(P) - 44.08g /(C) .88g /(F) 13.92g /
4oz Green beans: 77kcal/ (P) 2.37g / (C) 9.89g / (F) 4.03g
EVOO : 120 kcal / (P) - 0/ (C) 0 / (F) - 14.0g
Total: 577 kcal/ 47.17g / 10.77g / 32g

Meal 6: 5 whole omega three eggs, 1 white
1 Cooked Egg: 74 kcal/6.29g/.38g/4.97g
x 5 : 370 kcal/ 30g / 1.5g / 25g
1 egg white: 17 kcal/3.58g/0.24g/0.06g
TOTAL: 387kcal / 34g / 4g / 26g

MACRO TOTAL : 2,592kcal / 226g Protein / 40g Carbs / 162g Fat

[Jesusbrah]

To much protein, to much carbs, to little fat

[thegodfather]

To much protein, to much carbs, to little fat

Yea...I did some of the math wrong, but I've fixed it, reduced the amount of PB and eliminated the Whey in the morning...now at 2679kcal, but at 60g of carbs, way too much.... What about replacing the PB with EVOO?

[Jesusbrah]

If i where you i would aim for this:
25 g Carbohydrates
150 g Protein
175 g Fat
≈2300 kcal

[thegodfather]

Meal 1: 5 whole omega three eggs, 14 slices Pepperoni
1 Cooked Egg: 74 kcal/6.29g/.38g/4.97g
x 5 : 370 kcal/ 30g / 1.5g / 25g
14 pepperoni : 140kcal / 5g / 0g / 13g
TOTAL: 510kcal / 35g / 1.5 / 38g

Meal 2: 24g whey, 1 tbsp EVOO
130kcal / 24g / 5g / 2g
120kcal/ 0g / 0g / 14g
TOTAL: 250kcal / 24g / 5g / 14g

Meal 3: 4oz Chicken , 100g celery, 1oz almonds
4oz chicken breast: 140kcal / 25g / 0g / 4g
100g celery: 6 kcal / 0.28g / 1.19g / 0.07g
1 oz almonds: 169kcal/ 6G / 6g / 14g
TOTAL: 309kcal /32g / 7g / 19g

Meal 4: 24g whey, 1 tbsp EVOO
130kcal / 24g / 5g / 2g
120kcal/ 0g / 0g / 14g
TOTAL: 250kcal / 24g / 5g / 14g

Meal 5: 4oz salmon/fish, 4oz green beans, 1 tbsp EVOO
4oz salmon : 190 kcal/(P) - 22g /(C) .44g /(F) 7g /
4oz Green beans: 77kcal/ (P) 2.37g / (C) 9.89g / (F) 4.03g
EVOO : 120 kcal / (P) - 0/ (C) 0 / (F) - 14.0g
Total: 387 kcal/ 25g / 10g / 25g

Meal 6: 5 whole omega three eggs, 14 slices Pepperoni
1 Cooked Egg: 74 kcal/6.29g/.38g/4.97g
x 5 : 370 kcal/ 30g / 1.5g / 25g
14 pepperoni : 140kcal / 5g / 0g / 13g
TOTAL: 510kcal / 35g / 1.5 / 38g


MACRO TOTAL : 2,240kcal / 179g Protein / 32g Carbs / 149g Fat

[Khazima]

Looks good man, if keto works for you go for it.

Personally I just use a deficit and keep carbs high, fat moderate and protein static whether I'm bulking or cutting.

Atm I'm on 2100 cals, 160g protein/210g carbs/70g fat.

It's been working well, then I have scheduled refeeds and my strength and performance have hardly decreased.

Edit: weight is 150 btw/15% bf (roughly)

[thegodfather]

Thanks, I think that diet will be my starting point...