Cutting diet critique

Hey guys coming off of a keto diet as it didn't fare great for my health. Also developed a vitimin d deficiency and borderline low testosterone at 286pmol/l free and 16.70nmol/l total test at age 18.

Anyway this diet is to continue my fat loss as I am still a fat guy despite having lost 38lbs so far. Aswell as trying to keep health at a high level

I will be doing a low carb diet but outside ketosis . I am welcome to other suggestions but I will be following a 5 day low carb 1 day med carb structure

LOW (EITHER)

740g chicken breast 118p 9f 4c
50g natural peanut butter 15p 23f 6c
4 whole eggs 30p 21f 0c
330g tuna 79p 2f 2c
90g light mayo 3p 22f 5.4c
Lots of broccoli with every meal

I won't weight the broccoli but macros will come out around 2200 calories 305p 30c 79f

OR

700g pollock 197p 8.4f 0c
50g natural peanut butter 15p 23f 6c
330g tuna 70p 2f 2c
90g light mayo 3p 22f 5.4c
4 eggs 30p 21f 0c
Lots of broccoli with every meal

Macros 2200 calories 325p 30c 77f


MED


740g chicken breast 118p 9F 4C
4 whole eggs 30p 21f 0c
330g tuna 79p 2f 2c
90g light mayo 3p 22f 5.4c
3 weetabix 6.8p 1.2f 39c
80g oats 10p 6f 54c
Lots of broccoli with every meal
Macros 2400 calories 307p 120c 62f

Many thanks
Zeus

Weight 174lbs
Height 5'11

Weight training 4 times per week
Cardio four or five times per week

Cals a tad high for cutting. I would shoot for 2000 cals including 200g of protein

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Originally Posted by Mr. Small

Cals a tad high for cutting. I would shoot for 2000 cals including 200g of protein

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Tdee is about 2800. I was under the impression that cutting as few calories as possible was the way to go.

Would you say an 800 calorie deficit is okay to run?

How long were you on keto for? You may have to slowly reintroduce carbs.

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Originally Posted by Back In Black

How long were you on keto for? You may have to slowly reintroduce carbs.

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About 3 and a half weeks before I called it quits this time

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Originally Posted by hollowedzeus

About 3 and a half weeks before I called it quits this time

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Would you reccomend cutting with medium carbs or lower for optimal results?

Quote:

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Originally Posted by hollowedzeus

About 3 and a half weeks before I called it quits this time

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And you had terrible blood results from only 3 weeks of keto?

Quote:

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Originally Posted by hollowedzeus

Would you reccomend cutting with medium carbs or lower for optimal results?

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Why not carb cycle after you run moderate carbs for a while? See if your bloodwork improves in a month or so from moderate carbs.

Quote:

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Originally Posted by Back In Black

And you had terrible blood results from only 3 weeks of keto?

Why not carb cycle after you run moderate carbs for a while? See if your bloodwork improves in a month or so from moderate carbs.

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I was on keto for a month after Christmas also...

I was a vegetarian for 3 years when I was 14 so that may have to do with vit d

I believe I may be prone to low T. But members of this board have advised keto can play into having them lower than they should be.

So I will try a healthier diet for my next blood work.
I carb cycled following the sticky by 405 for one month with intense cardio twice a day and I thibk I lost 2lbs over the entire month. I probably done something wrong.

What would you reccomend as far as the ratio of low carb days to moderate?

Thanks for your input and thoughts

There's a 101 carb cycling sticky at the top of the diet section. Cardio twice a day is overkill.

How fat are you if you only weigh 174lbs?

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Originally Posted by Back In Black

There's a 101 carb cycling sticky at the top of the diet section. Cardio twice a day is overkill.

How fat are you if you only weigh 174lbs?

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Yes that's the one I followed. I think perhaps there was too many higher carb days for myself trying this. That's why I was going to try 5 low 1 med...

As for the cardio I currently do not have the time to do twice a day at this present time but I am focused to my goal and only eat brofoods I don't cheat. I am sick of being the heavier guy and fat guy. I have lost around 37lbs already. I will attack a pic to show you where I am now. I am not obese but I would like to have visible abdominals

Apologies if the photos are distorted or rotated


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Carb cycling is really no different to any other diet. If you want to lose weight you need a caloric deficit over a period of time so 1 high carb day a week wouldn't be an issue as long as your overall calories over a week are the correct amount.

Do you actually know your maintenance cals? Not a calculated TDEE but your actual maintenance cals? If not you can't really implement a plan.

Quote:

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Originally Posted by Back In Black

Carb cycling is really no different to any other diet. If you want to lose weight you need a caloric deficit over a period of time so 1 high carb day a week wouldn't be an issue as long as your overall calories over a week are the correct amount.

Do you actually know your maintenance cals? Not a calculated TDEE but your actual maintenance cals? If not you can't really implement a plan.

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How would I get my specific maintenance calories? Do I need to know my lbm?

You need to eat a set amount of calories per week, weigh yourself at the start and end of the week and see what happens to your weight. If it doesn't move that is your maintenance.

Quote:

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Originally Posted by Back In Black

You need to eat a set amount of calories per week, weigh yourself at the start and end of the week and see what happens to your weight. If it doesn't move that is your maintenance.

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Easier than I thought then haha. Thankyou for your help