Cutting diet for review

[Jaded]

Ok so after some great advice I've decided that cutting is right for me. I was able to find a ton of good info on the forums and have come up with the following diet for your expert review. TIA for any help!!!

Stats:
age: 35
height: 5' 10"
weight: 180
b/f%: 16%+
training length: 1 year @ home (joining gym monday)
Injuries: sub-located both shoulders several times (kayaking in my sport of choice and that means shoulder problems). My right shoulder is 100% but my left is lingering after a "pop" on a kayaking trip to Colorado in June.


Moderately Active Cutting: 2599 Calories (harris-elliot formula)


Empty Stomach Cardio in the A.M.
MEAL ONE: PRO/CARB
2/3 Cup oatmeal (dry) 300 4.2 50 5
10 egg whites 164 35 4 0
464 39.2 54 5
MEAL TWO: PRO/FAT
1 chicken breast 110 24 0 1.5
2 tbsp natural peanut butter 190 8 4 16
300 32 4 17.5
MEAL THREE: PRO/CARB (PRE-WO)
8oz of white-meat turkey breast 310 67 0 1
¼ cup brown rice (dry) 160 3 34 4
470 70 34 5

WORKOUT

PWO:
Two scoops protein mixed with water 220 46 3 3
2/3 Cup oatmeal (dry) 300 4.2 50 5
520 50.2 53 8
MEAL FOUR: PPWO
1 chicken breast 110 24 0 1.5
2/3 Cup oatmeal (dry) 300 4.2 50 5
410 28.2 50 6.5
MEAL FIVE: PRO/FAT
1 can flaked white tuna 106 24 0 0.5
1tbsp Hellmann's Light Mayonaisse 50 0 0 5
156 24 0 5.5
MEAL SIX: PRO/FAT
10 egg whites 164 35 4 0
1 Tbsp flaxseed oil 120 0 0 14
284 35 4 14
MEAL SEVEN: PRO/FAT
8oz of turkey breast 310 67 0 1
2 tbsp natural peanut butter 190 8 4 16
500 75 4 17



All meals eaten 3104 353.6 203 78.5
Missed Last Meal 2604 278.6 199 61.5
Without PWO 2584 303.4 150 70.5

if anyone is interested in the excel spreadsheet that I made to help with this
Click Here

[audis4]

Ok so after some great advice I've decided that cutting is right for me. I was able to find a ton of good info on the forums and have come up with the following diet for your expert review. TIA for any help!!!

Stats:
age: 35
height: 5' 10"
weight: 180
b/f%: 16%+
training length: 1 year @ home (joining gym monday)
Injuries: sub-located both shoulders several times (kayaking in my sport of choice and that means shoulder problems). My right shoulder is 100% but my left is lingering after a "pop" on a kayaking trip to Colorado in June.


Moderately Active Cutting: 2599 Calories (harris-elliot formula)


Empty Stomach Cardio in the A.M.
MEAL ONE: PRO/CARB
2/3 Cup oatmeal (dry) Check your macros. 1 cup oats should be 300 cals. 300 4.2 50 5
10 egg whites1 egg white has 17 cals so you would have 170 cals. 164 35 4 0
464 39.2 54 5
MEAL TWO: PRO/FAT Good
1 chicken breast have 2 chicken breasts if it only has 24g protein. 110 24 0 1.5
2 tbsp natural peanut butter 190 8 4 16
300 32 4 17.5
MEAL THREE: PRO/CARB (PRE-WO) I would do more like 1 cup brown rice. Check your macros on this as well. I usually have 1 cup oats preworkout which yields 54g carbs.
8oz of white-meat turkey breast 310 67 0 1
¼ cup brown rice (dry) 160 3 34 4
470 70 34 5

WORKOUT

PWO: Good
Two scoops protein mixed with water 220 46 3 3
2/3 Cup oatmeal (dry) 300 4.2 50 5
520 50.2 53 8
MEAL FOUR: PPWO Good.
1 chicken breast 110 24 0 1.5
2/3 Cup oatmeal (dry) 300 4.2 50 5
410 28.2 50 6.5
MEAL FIVE: PRO/FAT Good.
1 can flaked white tuna 106 24 0 0.5
1tbsp Hellmann's Light Mayonaisse 50 0 0 5
156 24 0 5.5
MEAL SIX: PRO/FAT Good.
10 egg whites 164 35 4 0
1 Tbsp flaxseed oil 120 0 0 14
284 35 4 14
MEAL SEVEN: PRO/FAT Good.
8oz of turkey breast 310 67 0 1
2 tbsp natural peanut butter 190 8 4 16
500 75 4 17



All meals eaten 3104 353.6 203 78.5
Missed Last Meal 2604 278.6 199 61.5
Without PWO 2584 303.4 150 70.5

if anyone is interested in the excel spreadsheet that I made to help with this
Click Here

Meals look good...check macros make sure your taking in the right kcals. your final macros look good. This diet should work well for you.

[Jaded]

I've looked at some sites and they differ from what I see on packages and in the forum so Im a little confused as to the right macros... I'm sure you can tell this is basically TR'05s diet so I just used the macros he listed and altered the diet to match my stats

I have used http://www.nutritiondata.com/ http://www.fitday.com/ to check my own stuff and I'll go a bit further with this diet to double check but if you know of a better source please share!!!

[Jaded]

also... thanks for all the help audis!!!

[Jaded]

actually I have another question now that Im looking into a gym my schedule will be slightly different... can I eat the 5th meal before Pre WO without messing with the diet to much?

cardio
1st meal
2nd meal
3rd meal (was #5)
4th meal (was #3 Pre WO)
WORKOUT @ 6:00-6:30
PWO nutrition
5th meal
6th meal
7th meal (I plan on usually missing this meal as Im wanting to cut @ 2600cals)

wow trying to figure out what meal was what is tough but basically Im just asking if I move the 5th meal to the 3rd meal spot if it will have a negative effect?

[audis4]

actually I have another question now that Im looking into a gym my schedule will be slightly different... can I eat the 5th meal before Pre WO without messing with the diet to much?

cardio
1st meal
2nd meal
3rd meal (was #5)
4th meal (was #3 Pre WO)
WORKOUT @ 6:00-6:30
PWO nutrition
5th meal
6th meal
7th meal (I plan on usually missing this meal as Im wanting to cut @ 2600cals)

wow trying to figure out what meal was what is tough but basically Im just asking if I move the 5th meal to the 3rd meal spot if it will have a negative effect?

No problem

Also, I keep my meals exactly the same on "off" days...your body needs the carbs to repair torn muscle, in that case, I don't touch my diet.

Pre-workout, PWO, PPWO are the main meals and you want them to be pro/carb IMO (not all guys do it this way but this works best in my case).