upcoming cutting diet critique

[kronik420]

diet plan for upcoming cut, workout days will be m/w/f, customized 5x5 routine + cardio (bike riding) + skating 3 days/week. not exactly sure how long the cut will go for, 12 - 16 weeks maybe. might do a cycle, might not.. maybe just a couple weeks of clen . goal is to get to 15%bf while maintaining muscle of course.. just weighed in at 214 lbs @ 19%.


Workout days


Meal 1
Oats - 1 cup - 300 cal - 54g c - 10g p - 5g f
Milk - 1 1/2 cups - 222 cal - 18g c - 12g p - 12g f
Honey - 1 tbsp - 64 cal - 17g c - 0 p - 0 f
Eggs - 4 large - 296 cal - 0g c - 24g p - 20g f
Olive Oil - 1 tbsp - 119 cal - 0g c - 0g p - 13g f
Total - 1001 cal - 89g c - 46g p - 50g f


Meal 2
Chicken breast - 1 cup - 231 cal - 0g c - 43g p - 5g f
Broccoli - 1 cup - 41 cal -7g c - 4 g p - 0g f
White rice - 1 cup - 199 cal - 45g c - 4g p - 0 f
Olive Oil - 1 tbsp - 119 cal - 0g c - 0g p - 13g f
Total - 590 cal - 52g c - 51g p - 18g f


Meal 3
Chicken breast - 1 cup - 231 cal - 0g c - 43g p - 5g f
Broccoli - 1 cup - 41 cal -7g c - 4 g p - 0g f
White rice - 1 cup - 199 cal - 45g c - 4g p - 0 f
Olive Oil - 1 tbsp - 119 cal - 0g c - 0g p - 13g f
Total - 590 cal - 52g c - 51g p - 18g f


Meal 4
Steak - 200g - 542 cal - 0g c - 50g p - 38g f
Sweet potato - 1 cup - 114 cal - 27g c - 2g p - 0g f
Olive Oil - 1 tbsp - 119 cal - 0g c - 0g p - 13g f
Total - 775 cal - 27g c - 52g p - 51g f


Total
cals - 2956
carbs - 220g
protein - 200g
fat - 137g



Non workout days

Meal 1
Oats - 1/2 cup - 150 cal - 27g c - 5g p - 2g f
Eggs - 4 large - 296 cal - 0g c - 24g p - 20g f
Olive Oil - 1 tbsp - 119 cal - 0g c - 0g p - 13g f
Total - 565 cal - 27g c - 29g p - 35g f


Meal 2
Chicken breast - 1 cup - 231 cal - 0g c - 43g p - 5g f
Broccoli - 1 cup - 41 cal - 7g c - 4 g p - 0g f
Olive Oil - 1 tbsp - 119 cal - 0g c - 0g p - 13g f
Total - 391 cal - 7g c - 47g p - 18g f


Meal 3
Chicken breast - 1 cup - 231 cal - 0g c - 43g p - 5g f
Broccoli - 1 cup - 41 cal - 7g c - 4 g p - 0g f
Olive Oil - 1 tbsp - 119 cal - 0g c - 0g p - 13g f
Total - 391 cal - 7g c - 47g p - 18g f


Meal 4
Steak - 200g - 542 cal - 0g c - 50g p - 38g f
Olive Oil - 1 tbsp - 119 cal - 0g c - 0g p - 13g f
Total - 661 cal - 0g c - 50g p - 51g f


Total
cals - 2008
carbs - 41g
protein - 173g
fat - 122g


TDEE - 3200


my main concern is that the calories and the protein are too low on non - workout days.. maybe just add in a scoop of whey on those days? about 30g protein/160 cals. any input would be greatly appreciated.

[matt thebeard]

when in doubt always keep protein more high than low due to the thermogenic effect of breaking it down, studies have shown bodies tolerance for very high grams per pound body weight tolerance to protein when working out without weight / fat gain, the body will oxidise and use in other ways
this is obviously as long as the total calories for the day fits within your macros or total calories. protein also helps feel fuller for longer so yea go for it would be my personal answer

[matt thebeard]

one other thing as a general rule it is healthier to alternate your protein sources so maybe switch up chicken and steak on occasion ? also might stave off boredom

[kronik420]

thanks for the reply matt thebeard. will add either a scoop of whey or a couple more eggs into my non-workout days, might switch one of the chicken meals for pork half way through if i get sick of chicken.. i do like chicken though....

anyone here had any experience with yohimbine??