Cutting Diet Critique

[eglassman88]

Updated****

Stats
6 ft
bf % about 14
weight 180lbs
bmr-1943
tdee-2671

Im looking to cut down to around 10 or 11 % bf than start to bulk i was going to do a 40/40/20 split pro/carbs/fats this is what ive come up with i know its not spot on but im looking for some input on foods to add/get rid of..also i work nights that is why i workout after breakfast i get off at 7am go home sleep until about 3pm eat workout than head to work..thanks for all your help in advance


Meal 1

4 Egg Whites - 28g P/0g F/0g C
2 Whole Eggs - 12g P/0g F/0g C
1 Cup Oats - 12 P/5g F/54g C

Total 52g P/5g F/54g C
Totals Cals - 523

(Workout)

(PWO)

Whey Shake 1 Scoop - 24g P/1g F/4g C
1/2 Cup Oats - 5g P/3g F/27g C
Total Cals - 276

Total - 29g P/4g F/31g C

Meal 2

6oz Chicken Breast - 42g P/3g F/0g C
1 Sweet Potato - 4g P/6g F/37g C
1 Cup Broccoli - 2.5g P/0g F/6g C

Total 48g P/9g F/43g C
Total Cals - 445

Meal 3

6.5oz Tuna - 40g P/1g F/0g C
1 Sweet Potato - 4g P/6g F/37g C
1 Cup Broccoli - 2.5g P/0g F/6g C

Total 46.5g P/7g F/43g C
Total Cals - 421

Meal 4

6oz Chicken Breast - 42g P/3g F/0g C
2 ***** 3 - 0g P/2g F/0g C
1 Cup Broccoli 2.5g P/0g F/6g C

Total 42g P/5g F/6g C
Total Cals - 237

Meal 5

5oz Steak - 40g P/4g F/0g C
1 Cup Broccoli 2.5g P/0g F/6g C

Total 42.5g P/4g F/6g C
Total Cals - 230

Meal 6

1 scoop On Casein Protein - 24g P/1g F/3g C
2 Tbsp Natty Pb - 7g P/16g F/8g C

Total 31g P/17g F/11g C
Total Cals - 276

Total Cals on w/o days - 2453
Total Cals non w/o days - 2177

Thanks again for all of your help
***Note i didnt post times for meals because i work 12hr night shifts 7p to 7a and it slightly varies but the workouts are always after breakfast and cardio is always empty stomach upon waking

[mg1228]

Stats
6 ft
bf % about 14
weight 180lbs
bmr-1943
tdee-2671

Im looking to cut down to around 10 or 11 % bf than start to bulk i was going to do a 40/40/20 split pro/carbs/fats this is what ive come up with i know its not spot on but im looking for some input on foods to add/get rid of..also i work nights that is why i workout after breakfast i get off at 7am go home sleep until about 3pm eat workout than head to work..thanks for all your help in advance


Meal 1

4 Egg Whites - 28g P/0g F/0g C
2 Whole Eggs - 12g P/0g F/0g Ccheck macros--eggs have fat
1 Cup Oats - 12 P/5g F/54g C

Total 52g P/5g F/54g C

(Workout)

(PWO) Whey Shake 50g P w/ ***** 3 u have a carb source here? need to list macros for all this

Meal 2

6oz Chicken Breast - 42g P/3g F/0g Cchicken has fat
1 Sweet Potato - 4g P/6g F/37g C
1 Cup Broccoli - 2.5g P/0g F/6g C

Total 48g P/9g F/43g C

Meal 3

6.5oz Tuna - 40g P/1g F/0g C
1 Sweet Potato - 4g P/6g F/37g C
1 Cup Broccoli - 2.5g P/0g F/6g C

Total 46.5g P/7g F/43g C

Meal 4

6oz Chicken Breast - 42g P/3g F/0g Cagain--macros r off
2 ***** 3 - 0g P/2g F/0g Cadd veggies

Total 42g P/5g F/0g C

Meal 5

5oz Steak - 40g P/4g F/0g C
1 Cup Broccoli 2.5g P/0g F/6g C

Total 42.5g P/4g F/6g C

Meal 6

1 scoop On Casein Protein w/ 2 tbsp natty pb (unsure of macros)need to get em--

Thanks again for all of your help

see bold above

[eglassman88]

I put the fats in there it says 3g F i listed the grams first and ill add the rest of the macros shortly

[eglassman88]

Ok so heres the macros

1/2 cup oats to go with pwo shake 3g F/ 5g P/ 27g C

Pwo Whey 2 Scoops 2g F/ 8g C/ 48g P

Meal 6***

1 Scoop On Casein 1g F/ 3g C/ 24g P
2 Tbsp Natty Pb 16g F/ 8g C/ 7g P

Thanks again MG

[mg1228]

ok good---will u just edit ur original post with all macros---include cals for meals---then total up the cals and macros for the day---this way we make sure we're not missing anything---also put time of day for meals

[Spartans09]

I would definately add raw oats into your pwo. Also I would cut the protein in half at least. Remeber with pwo you don't want a whole feed. You just need enough macros to keep you from going catabolic and aid in recovery. I would have a whole food meal about 45- 1 hour after pwo drink. Keep the pwo at about 20 g of protein 20g of carbs.

[Damienm05]

I disagree with not having a full feed PWO. Whether it's 20g or 50g, that whey will be gone by the time he eats his whole food meal, unless he lives above the gym and has it hot and ready as soon as he walks in the door. Adding raw oats however is a very good suggestion. 1/2 cup.

[gbrice75]

Macros are still off though - 4 egg whites is 16g protein, not 28g. 6oz chicken breast is 36g protein, not 42g. etc. You may be getting alot less protein then you think.

[eglassman88]

Bump!