pls critique my cutting diet..

[eggplant]

hi guys..i just started my diet on saturday..and i figured out that i was taking in approximately 3460 calories before my cutting diet. i am cutting carbs gradually in order not to shock my metabolism. i am still taking carbs..this is my diet for the first week..

meal 1: 35g whey, 70g oats
meal 2: 40g carbs from sweet potato, 40g of pro from chix breast
meal 3: 40g carbs from brown rice, 40g of pro from chix breast
meal 4: 40g carbs form sweet potato, 40g of pro from chix breast
workout
meal 5, post workout: 44 g of whey, 88 g of dextrose
meal 6, post workout meal: 50g of pro from chix breast, 80 g of carbs from oats/brown rice
meal 7: veggies, 14g of flax, 22g of whey, 16g of fat from sunflower seeds
meal 8: veggies, 24g of fat from sunflower seeds, 37g of pro from chix breast
meal 9: 22g of whey, 14g of flax, 9 g of fat from sunflower seeds

bedtime

guys this is my first week of diet..given that i use to take in approximately 400g of carbs, 330g of pro, and 60g of fat. i figured that i maintain my fat level,which is approx 20% of 3460 cal..and maintain my pro level..but slowly cut my carbs..i have not implement cardio yet,and also not using any eca. i will implement them in the middle of diet when my metabolism slows down. just wanted to see how my body reacts to the new diet before i do anything drastic. i take in most of my carbs pre and post workout..night time will be fats,veggies and pro..i'm at 75kg and 5'6. i have experience some hunger..is this unusual or wat..? or is it just my body trying to get use to the diet? and during the first week, how much am i suppose to lose? i believe first week is all water...? critiques pls....?

[bigsd67]

personally i think that you are taking in way too many carbs, even for someone that is slowly trying to deplete them. Also you cant really expect to lose fat if you are eating that many calories and not doing any cardio. Doing cardio and cutting carbs arent really all that drastic, your food choice seem fine, but you need to reduce carbs and up the fat....you shouldnt experience hunger from doing so because fat and protein make for a more filling meal. JMO

[Kim2884]

I think you have the right idea with doing things a little at a time rather than all at once, but you can make more changes than you've made already...start with 2 30-min. cardio sessions or something, cut the carbs some more (even though you reduced them already, you're still eating a LOT) , and make sure you are in caloric deficit. Cutting carbs won't do much if you're not cutting overall calories as well. Also, 9 meals sounds like a lot. Most people around here recommend between 5 and 7. And as bigsd said, you should also increase your fat intake as you lower carbs. It will definitely help keep you satiated.

[fritz2435]

If my calculations are correct (1 kg = 2.2 lbs), that would mean you are 165 lbs. Don't you think 400 g of protein (2.42 g per lb) and 3400+ cals are too much for evena bulking diet? You must have a FASSSST metabolism if your not getting a lot of fat!

[RockyX]

Your cutting diet looks something like my bulking diet plan. I would blow up on that. But that's just me. Like fritz said, you must have a hell of a metabolism.

[eggplant]

ok guys..presently..i've experienced some loss in size..but my weight didnt drop much..so u think i should drop my carbs further? what about my fat intake of 77g presently? is that too little fat? and fritz..i'm not taking in 400g of protein..400g is the amount of carbs on my bulking diet..so now..i'm having like 360g of carbs..which i'm slowly reducing..and my rest days are around 270g.. and about cardio, i dun have much time to do it on mornings..as my class starts at 9am..and local gym open at 8am..?? can i incoporate cardio after my workouts?

[bigsd67]

hmmm...that's tough with the cardio issue....i would say to go running outside, but that depends on weather and all that....360 grams of carbs is still a tremendous amount...most cutting diets only allow carbs for breakfast, post workout and post post workout...some dont even have carbs for breakfast. If you eat enough fat then you can significantly reduce carbs and still feel full. trust me on this because i've been doing it for nearly 3 months with success.

[Kim2884]

You can incorporate cardio after your workouts, as long as they are low-moderate intensity, although it is not optimal. You could also try doing cardio on days that you don't lift.

[eggplant]

yea..tnx man..the first two days of diet ,i did felt a bit hungry.. but now..i don't feel it anymore..as u said, cutting diets mostly have carbs for breakfast, postworkout and post postworkout..i realised that too..as i saw the sticky on cutting diet by rambo. i intend to use it as a diet guideline too..but since this is only my first week, i'm afraid that i might screw up my metabolism by reducing carbs to so little amount so quickly..as restricting carbs to 3 -4 meals a day would mean less than 200g of carbs..i'm trying to get to that little level of carbs slowly and changing the outline of my diet to that posted by rambo..what do u think?

[fritz2435]

according to rambo's diet, the prototypical 200 lb male calorie consumption is 2170. 77 kg= 170 lb, which would mean proportionately, your diet should consist of 1844 calories. That is quite a drop from 3460...

[eggplant]

yea dats a great drop... i guess i'l jus reduce some of my fats...and carbs..can the fats from chicken breasts be counted as part of the calories that make up the total?

[bigsd67]

yea dats a great drop... i guess i'l jus reduce some of my fats...and carbs..can the fats from chicken breasts be counted as part of the calories that make up the total?

you have to take into account every macro nutrient from every food....fat from chicken is a macro nutrient....make sure you supplement with EFAs to balance out any saturated fat consumption...if you do so then the EFAs make up for any bad fats (not saying chicken fats are bad, but EFA's are GREAT)

[eggplant]

yes i do supplement with flax and sunflower seeds..so what u meant is that i need to consume the equal amount of fats from efa's to that from saturaed fats of my chicken intake? wat do u meant by 'balancing out any saturated fat consumtion'?

[Kim2884]

yes i do supplement with flax and sunflower seeds..so what u meant is that i need to consume the equal amount of fats from efa's to that from saturaed fats of my chicken intake? wat do u meant by 'balancing out any saturated fat consumtion'?

I think he just means, don't let saturated fat be the only kind of fat you take in. As long as you have some EFAs in your diet, your straight.

[bigsd67]

I think he just means, don't let saturated fat be the only kind of fat you take in. As long as you have some EFAs in your diet, your straight.

exactly right babe

[eggplant]

k..tnx man..will keep u all updated on my progress...if u all dun find me annoying..lol

[bigsd67]

nah bro ur OK....your coming in asking questions and doing your own research...keep the questions coming if you have any...we were all newbies at one point. that's what the board is for.

[eggplant]

into my 6th day of diet...i'm feeling **** flat man...dropped my carbs to around 250..with meals at breakfast,lunch,post workout shake and post workout meal..will it be of any harm if i carb up once a week? with carbs hitting around 400g..will i put on whatever water or fat loss i lost throughout the week, or will it just replace muscle glycogen? i was thinking that its stupid of me to carb up on my rest day..maybe on the first day of week 2?

[daman1]

into my 6th day of diet...i'm feeling **** flat man...dropped my carbs to around 250..with meals at breakfast,lunch,post workout shake and post workout meal..will it be of any harm if i carb up once a week? with carbs hitting around 400g..will i put on whatever water or fat loss i lost throughout the week, or will it just replace muscle glycogen? i was thinking that its stupid of me to carb up on my rest day..maybe on the first day of week 2?

Anytime you carb depelte, your going to feel a little draggy. And no harm done for carbing up. If you hate ingesting carbs, then do it on your cheat day, when you have more variety of carbs. I would also say that I'm fairly certain that you won't put on any fat by upping the carbs the one day as well. But then again I am against carb depletion period. IMO, just stick a consistent intake of good complex carbs.

[eggplant]

ok..but since i'm cutting right now..by sticking to a consistent of good complex carbs,am i able to drop the fat?? i'm looking smaller than i previously do now..but stats stays the same..my bi's are still measuring at 15inches..but i'm lookin like i lost quite a bit of muscle?? whats the theory behind all this??

[daman1]

ok..but since i'm cutting right now..by sticking to a consistent of good complex carbs,am i able to drop the fat?? i'm looking smaller than i previously do now..but stats stays the same..my bi's are still measuring at 15inches..but i'm lookin like i lost quite a bit of muscle?? whats the theory behind all this??

You can get the best lyposis by running first thing in the morning. Couple that and a good diet, somewhere in the ratio of 50p/30c/20/f.

[bigsd67]

looking smaller and flat are two things that are common when you first begin to cut...however you shouldnt really be losing strength....it may even be going up if you are near perfect with your diet. keep measuring yourself, especially your waste and just look in the mirror to gauge whether or not you are losing fat....also when it comes to a carb up/cheat day i find it necessary to do to keep from falling off permenently. if you eat perfect 6 days a week, then 1, 2 or even 3 cheat meals on the SAME DAY EACH WEEK shouldnt kill you......i usually try to make it two cheat meals each saturday.

[eggplant]

see..i understand that for every individual, there is a level of maintenance calories. by saying that injesting clories of 50p,30c,20f..u mean to caalculate frm that maintenance calories? i got some info on best amount of calories to intake from arnnie's encyclopedia of bodybuilding. he says to maintain amount of pro,drop carbs gradually and 20%of fat from the calories that u have been eating. by saying this, isuppose he meant 20%f from ur usual calories before diet? i calculated that and my fats are around 77g..a bit too much i guess? had my cheat meal 2day..feeling good..more energy and muscles don't feel as flat..tomorrow will be doing back to dieting..anyway, what do u guys think of zigzag diets?

[eggplant]

ok guys..had some probs here ...my cutting progress is kinda slow right now..i'm not sure if i'm taking in too much fats...i'm at 74kg...taking in 77g of efa's..excluding fats from chicken...is that level too high? shall i drop it lower? and how low? carbs will be down from 360 to 200 by this sat...didn't actually lose weight at all..maybe just fluctuate between 75 and 74..how?

[RockyX]

I would stay off the scale bro, don't worry about your weight that much. Judge by the mirror, I am almost done with week 3 of my cutting diet (about the same stats as you) and I'll wake up one morning and be 168, wake up the next and be 171, but am def seeing fat loss. Some scales are ****ty and inacurate, like mine for example, just go by the mirror and you'll be fine. The slow progress you are seeing may be because of the fact that your carbs are still at 360g. Wait til you get down to about - 120, incorporate that with some cardio, and you will see the fat falling off.

[Elliot]

i dont think its your scale bro you weight fluctuates 5-8 lbs.. do the one week or bi weekly thing.. wake up on a saturday before you take a shower and stend on the scale.. if your sticking to your diet i can garantee you'll see at lease a 1or 2 lb weight drop if not more..

[eggplant]

no bro i started with my carbs at 360..before my diet..i'm now at 250...and will drop it to 200 this sat..what i'm unsure off is the fact that whether my intake of efa's is too much?

[eggplant]

5-8lb?? i thought one 1kg should be 2.2lb?? yeah precisely i dun know y...i have dropped my carbs...but fats and pro are maintained..i'm starting to think that i'm taking too much fats..as fats are denser than most macros..other bros on this board told me it may be possible that i put on some lean tissue while cutting..as muscle is denser than fats..thus my weight stays about the same..again..fats from efa's are 77g..excluding fats from chicken, which i didn't count in my diet..i'm gona do so right now..and try to lower my intake of efa's..wat do u think?

[RockyX]

Oh okay, I got you bro. I don't think approx. 70g of efa's is too much. In fact that is what I was told to take in (like I said about the same stats as you). But I only take in 50g and it seems to be working for me. You never really know until you experiment.

& Elliot, I had no idea that weight fluctuates that much. Thanks for the tip.

[daman1]

i dont think its your scale bro you weight fluctuates 5-8 lbs.. do the one week or bi weekly thing.. wake up on a saturday before you take a shower and stend on the scale.. if your sticking to your diet i can garantee you'll see at lease a 1or 2 lb weight drop if not more..

it flucuates up to 6 pounds. The more water you drink though, the less it will flucuate.

[eggplant]

hmm..i guess i just have to try and lower my efa's 200cal lesser..about 40g..and see how it goes..tnx rocky..and also all the guys who have replied and participated..cheers~ ;p