Pls Review my Cutting Diet

[caper]

23age, 176lbs,5'8", 18% body fat, trying to get down to 10% but still retain the muscle i have

i have this in a nice excel document but obviously wouldnt transfer over...so it is below in the form of PROTEIN/ CARB/ FAT/ CALORIES

or you can check out the word document in a neat format!!! it is also below...you can read that one alot easier!



PRO CARB FAT CAL
Meal One: About 6:30am
Small Shake
1 scoops of MHP Probolic-SR protein) 20 4 5 150
1 Scoop powder Egg whites 23 8 5 100
2 shedded Wheat Biscuts 2 Biscuits 10 48 8 140
1 Orange or grapefruit Fruit 1 19 0 80

Optional Meals for Meal 1
1.) ½ cup oatmeal w/ brown sugar 5 27 3 145
2.) 4 oz Turkey 33 0 4 175
3.) 2 wheat toast w/ peanut butter 14 30 18.4 280

Meal 2 (9:30)

10 oz. Lean Turkey 93% Fat free 30 0 8 350

1 Orange or grapefruit Fruit 1 19 0 80

Optional Meals for Meal 2
1.)Protein Shake..easy to drink and work 20 4 5 300

Meal 3 (11:30)
2-4oz Tuna cans 15-30 0 0 70-140

1 red potato or sweet pot 3 36 0 145

Romaine Salad w/ light ranch or wine spray 1 3 0 20


WORK ENDS at 4pm then I go straight to gym

Meal 4 (PWO)
Protein Shake..2 scoops 20 4 5 300
Fruit 1 19 0 80

Meal 5 (Dinner…hour after workout)
8oz-10oz Chicken Breast 42 0 6 268
1 cup Brown Rice 5 44 1.75 216
Veggies 3 9 15 169

Optional Meals for Meal 2
1.) roast beed, groud beef chuck in patty form, fish, steak

Meal 6 before bed
7oz veggies 3 9 15 169
or Small Shake (1 scoop)_ 20 4 5 150

[brutesinme]

list the totals for the day, easy to do in a spreadsheet.
I'm not a big fat of processed carbs, i'd cut out the shredded wheat/bread for breaky, go with the oats, use berries to sweeten it, forgo the sugar.

[caper]

revised with totals!! see orginal post!

[audis4]

23age, 176lbs,5'8", 18% body fat, trying to get down to 10% but still retain the muscle i have

i have this in a nice excel document but obviously wouldnt transfer over...so it is below in the form of PROTEIN/ CARB/ FAT/ CALORIES

or you can check out the word document in a neat format!!! it is also below...you can read that one alot easier!



PRO CARB FAT CAL
Meal One: About 6:30am
Small Shake
1 scoops of MHP Probolic-SR protein) 20 4 5 150
1 Scoop powder Egg whites 23 8 5 100
2 shedded Wheat Biscuts 2 Biscuits 10 48 8 140
1 Orange or grapefruit Fruit 1 19 0 80
Why so complicating? Just do like 10 eggwhites and 1 cup oats or whatever fits into your total macros.

Optional Meals for Meal 1
1.) ½ cup oatmeal w/ brown sugar 5 27 3 145
2.) 4 oz Turkey 33 0 4 175
3.) 2 wheat toast w/ peanut butter 14 30 18.4 280
Ditch the brown sugar and toast w/ PB. I really only eat WW bread while bulking....1 meal max.

Meal 2 (9:30)

10 oz. Lean Turkey 93% Fat free 30 0 8 350

1 Orange or grapefruit Fruit 1 19 0 80
Lose the juice, terrible for cutting. Watch your fruits, high in sugar. 10 oz turkey is much more than 30g protein. Stick to 4-6oz. add a carb or fat here.

Optional Meals for Meal 2
1.)Protein Shake..easy to drink and work 20 4 5 300
Glad this is convienent for you. I would only have a shake PWO. That protein will be digested in no time, your cutting, your always going to be hungry. What kind of protein shake is it? They are all shit unless its a premaid one i.e. dymatize elite whey etc.

Meal 3 (11:30)
2-4oz Tuna cans 15-30 0 0 70-140

1 red potato or sweet pot 3 36 0 145

Romaine Salad w/ light ranch or wine spray 1 3 0 20
Good.

WORK ENDS at 4pm then I go straight to gym

Meal 4 (PWO)
Protein Shake..2 scoops 20 4 5 300
Fruit 1 19 0 80
Good. I would do a banana.

Meal 5 (Dinner…hour after workout)
8oz-10oz Chicken Breast 42 0 6 268
1 cup Brown Rice 5 44 1.75 216
Veggies 3 9 15 169
good. Check the macros (protein) on the 8-10oz chicken. Thats closer to 6-8oz I would assume.

Optional Meals for Meal 2
1.) roast beed, groud beef chuck in patty form, fish, steak

Meal 6 before bed
7oz veggies 3 9 15 169
or Small Shake (1 scoop)_ 20 4 5 150

I would do something like 10 eggwhites and 2 tb of natty PB or olive oilve. Add in a little cottage cheese if it fits with your whole approach.

In BOLD above.
Where are your total macros?
Eat more veggies in your meals.
Also, your meals aren't very 'proportionate'....79g of carbs in one meal and 19g in another. I would do no more than 54 per meal JMO.

[caper]

the totals i just did in the Word Document attached

[brutesinme]

when we are asking for total macros, we are not just asking for the calories in a meal, but the SUM TOTAL OF THE DAY. eg: 280 g protein 100 g carbs 60 g fats or whatever it is. We are not going to do you addition for you.

[audis4]

when we are asking for total macros, we are not just asking for the calories in a meal, but the SUM TOTAL OF THE DAY. eg: 280 g protein 100 g carbs 60 g fats or whatever it is. We are not going to do you addition for you.

yes, do what brute said, caper.

[IBdmfkr]

Getting there caper but I still see a lot of junk in the diet that isn't needed.. audi pointed out most of it. If you wanna lean up you gotta lose the junk, make the sacrifices.

[caper]

PRO CARB FAT CAL

Meal One: About 6:30am
½ cup oatmeal w/ brown sugar 5 27 3 145
10 egg whites..or small shake with egg white powder
Shake- 23 8 5 100
or 10egg whites-30g 0 0 160
1 banana 1 19 0 80
Somedays replace eggs with 4 oz turkey 33 0 4 175

TOTAL: 36pro 54carb 8fat 485cal

Meal 2 (9:30)

6 oz. Lean Turkey 93% Fat free 30 0 8 350
Hand Full of nuts(1 oz or 34 nuts) 7 7 13 170

TOTAL: 37pro 7carb 21fat 520cal

Meal 3 (11:30) (lunch
2-4oz Tuna cans 15-30 0 0 70-140
1 red potato or sweet pot 3 36 0 145
Romaine Salad w/ light ranch or wine spray 1 3 0 20

TOTAL: 19pro 39carb 0fat 245cal

WORK ENDS at 4pm then I go straight to gym

Meal 4 (PWO)
Protein Shake..2 scoops 20 4 5 300
Banana 1 19 0 80

TOTAL: 21pro 23carb 5fat 380cal

Meal 5 (Dinner…hour after workout)
6-8oz Chicken Breast 42 0 6 268
1 cup Brown Rice 5 44 1.75 216
Veggies 3 9 15 169

TOTAL: 50pro 53carb 23fat 653cal

Optional Meals for Meal 2
1.) roast beed, groud beef chuck in patty form, fish, steak

Meal 6 before bed
7oz veggies 3 9 15 169
or Small Shake (1 scoop)_ 20 4 5 150

TOTAL: 23pro 13carb 20fat 319cal


TOTAL: 186pro 228carb 77fat 2602cal

[caper]

hrmm cal's seem high!! help i need to start this diet tomorrow!!

[audis4]

PRO CARB FAT CAL

Meal One: About 6:30am
½ cup oatmeal w/ brown sugar 5 27 3 145
10 egg whites..or small shake with egg white powder
Shake- 23 8 5 100
or 10egg whites-30g 0 0 160
1 banana 1 19 0 80
Somedays replace eggs with 4 oz turkey 33 0 4 175
Just do 1/2 cup oats/ten egg whites...DONE! No, brown sugar or shake.
TOTAL: 36pro 54carb 8fat 485cal

Meal 2 (9:30)

6 oz. Lean Turkey 93% Fat free 30 0 8 350
Hand Full of nuts(1 oz or 34 nuts) 7 7 13 170
Good.
TOTAL: 37pro 7carb 21fat 520cal

Meal 3 (11:30) (lunch
2-4oz Tuna cans 15-30 0 0 70-140
1 red potato or sweet pot 3 36 0 145
Romaine Salad w/ light ranch or wine spray 1 3 0 20
do 4oz of tuna.
TOTAL: 19pro 39carb 0fat 245cal

WORK ENDS at 4pm then I go straight to gym

Meal 4 (PWO)
Protein Shake..2 scoops 20 4 5 300
Banana 1 19 0 80
Good.
TOTAL: 21pro 23carb 5fat 380cal

Meal 5 (Dinner…hour after workout)
6-8oz Chicken Breast 42 0 6 268
1 cup Brown Rice 5 44 1.75 216
Veggies 3 9 15 169
Good.
TOTAL: 50pro 53carb 23fat 653cal

Optional Meals for Meal 2
1.) roast beed, groud beef chuck in patty form, fish, steak

Meal 6 before bed
7oz veggies 3 9 15 169
or Small Shake (1 scoop)_ 20 4 5 150
I don't like this. Like I said, do something like eggwhites and natty PB with some greens.
TOTAL: 23pro 13carb 20fat 319cal


TOTAL: 186pro 228carb 77fat 2602cal

I would start out with those macros even though the carbs seem a little high but just reduce as you seen fit. Good luck bro.

[IBdmfkr]

I think the macros look fine although you added them wrong, according to what you listed it is around 2300 calories. I'd drop the fat back to around 50g/day which will cut your total calories to around 2100, giving your approx a 35/45/20 split (Prot/Carbs/Fat).

[Panzerfaust]

I also agree with Audis4 and am glad to see you are getting sound advice, to much shit floating around this board lately and i rarely even check this forum anymore due to it.

Your carbs are high as hell IMO. To many pro/carb meals IMO for a cutting diet.

I would do a

pro/fat
pro/fat
pro/fat
Apple, ECA (30 minutes before going to the gym)
PWO
PPWO w/ ALA

Fruit can be utilized in a cutting diet, it's just a matter of where you place it. The apple is good for replinishing liver glycogen.

I would also add Lemon to your water as lemon helps tighten skin etc.