My cutting diet, would love critiquing!

[bertyboy]

Hey all, I'm 18 and due to a recent knee injury I am unable to continue power lifting competitively which means ditching my previous diet. Would very much appreciate some feedback on my new cutting plan.

Stats:
age: 18
height: 6'2
Weight: 211
Bf%: 14-16%

Meal 1: 4 Egg whites, 1/2 cup Oatmeal, 20g Whey..Total: 488,66,34

Meal 2: Whey 40g...Total 170/40/1

Meal 3: Tuna, 2 whole wheat bread, 1/4tbsp mayo, 2 stocks broccoli......Total: 350,39,36

Meal 4 (1 hour before gym): Whey 40g, 1 whole wheat bread, 1tbsp pb...Total 315,48,21

PWO: Whey 40g, 1 cup oatmeal, 1 yogurt...Total 590,56,76

Meal 6: 4 egg whites 1 yolk, 2 stocks broccoli....Total 251,41,6

Overall Total: 2170 Calories, 291 grams protein, 176 Carbs

Supplements: Whey, omega, multivitamin, some shit called meta slim.

[bertyboy]

anyone?

[gbrice75]

As soon as I get a chance, I'll take a look and try to help you out. Gotta go cook now which is a 2 hour process... =*(

[dj_pacman51]

Hey all, I'm 18 and due to a recent knee injury I am unable to continue power lifting competitively which means ditching my previous diet. Would very much appreciate some feedback on my new cutting plan.

Stats:
age: 18
height: 6'2
Weight: 211
Bf%: 14-16%

Meal 1: 4 Egg whites, 1/2 cup Oatmeal, 20g Whey..Total: 488,66,34Make it 8 whites and 2 yolk. Drop the whey

Meal 2: Whey 40g...Total 170/40/1Stop using whey as a meal replacement. Have a pro/fat meal here and add some fibrous veg

Meal 3: Tuna, 2 whole wheat bread, 1/4tbsp mayo, 2 stocks broccoli......Total: 350,39,36HOw much fat? Get a better carb source. Sweet potato or oats

Meal 4 (1 hour before gym): Whey 40g, 1 whole wheat bread, 1tbsp pb...Total 315,48,21Save whey for PWO. Have a pro/fat meal

PWO: Whey 40g, 1 cup oatmeal, 1 yogurt...Total 590,56,76I usually go pro/fat PWO. I'll have whey then 30 mins later I'll have 8oz of chicken and some fibrous veg with fish oil

Meal 6: 4 egg whites 1 yolk, 2 stocks broccoli....Total 251,41,6Im guessing this the last meal before bed. Have a slow digesting protein like a lean cut of steak or casein with natty pb

Overall Total: 2170 Calories, 291 grams protein, 176 Carbs

Supplements: Whey, omega, multivitamin, some shit called meta slim.

My 2 cents are in bold above. Redo your macros and stop using whey as a meal replacement. That stuff digests so damn fast your not gonna get anything out of it. Stick with whole foods.

[gbrice75]

I agree with most of the changes dj made, but I personally like to do protein/carb meals during the day, and save protein/fat meals for my last 2-3. The fat will help slow digestion and keep you from going catabolic while you sleep. IMO you need the carbs during the day as a fuel source, ESPECIALLY pre/post workout.

[bertyboy]

Thanks a ton for the input it's much appreciated, one question, how is steak better then egg yolk for digesting? and if steak is not available can I supplement it with another meal of tuna?

[dj_pacman51]

Thanks a ton for the input it's much appreciated, one question, how is steak better then egg yolk for digesting? and if steak is not available can I supplement it with another meal of tuna?

Well the yolk is just fat. The whites have all the protein. I suggested a lean cut of steak b4 bed cuz its slow digesting and will slowly distribute sustainance while you sleep. Me personally, I like to jux down a casein shake with natty pb b4 bed. Casein is a slow digesting protein ideal b4 bed.

And with the whole pro/fat, pro/carb meal thing...to each is own. Everyone is different and I noticed a difference when I had my carb meals early in the day and then my pro/fat meals toward the end of the day.

[gbrice75]

Well the yolk is just fat. The whites have all the protein. I suggested a lean cut of steak b4 bed cuz its slow digesting and will slowly distribute sustainance while you sleep. Me personally, I like to jux down a casein shake with natty pb b4 bed. Casein is a slow digesting protein ideal b4 bed.

And with the whole pro/fat, pro/carb meal thing...to each is own. Everyone is different and I noticed a difference when I had my carb meals early in the day and then my pro/fat meals toward the end of the day.

The yolk has protein and a TON of nutrients aside from the fat. It's definitely high quality. That said, I would still go for the steak over the egg before bed. Like DJ, I personally do a casein shake and natty PB right before I hit the pillow. I don't want to be bothered with steak when i'm ready to drop.

[bertyboy]

better get me some casein then lol, all I have is Whey. DJ regarding meal 3, the purpose of the 2 peices of bread is for a tuna sammich, I use the 2 peices of whole wheat bread over oats at that meal to pretty much keep my sanity from eating tons of oats. Would it really be a difference if I switched from 2 peice bread to 1/2 cup oats?

[Marines88]

bertyboy, did your lifts increase or decrease as soon as you started your cutting diet?

[gbrice75]

better get me some casein then lol, all I have is Whey. DJ regarding meal 3, the purpose of the 2 peices of bread is for a tuna sammich, I use the 2 peices of whole wheat bread over oats at that meal to pretty much keep my sanity from eating tons of oats. Would it really be a difference if I switched from 2 peice bread to 1/2 cup oats?

I don't mean to answer for DJ, but just so you know - Oats are a MUCH better source of complex carbs. They are a whole natural food, bread is not. If you have to eat the bread, try and find the most natural unprocessed bread you can - Ezekiel would be great.

[bertyboy]

bertyboy, did your lifts increase or decrease as soon as you started your cutting diet?

Just a tiny bit marines, but its worth the small loss to look better.

[dj_pacman51]

I don't mean to answer for DJ, but just so you know - Oats are a MUCH better source of complex carbs. They are a whole natural food, bread is not. If you have to eat the bread, try and find the most natural unprocessed bread you can - Ezekiel would be great.

^what he said lol.

[dj_pacman51]

Just a tiny bit marines, but its worth the small loss to look better.

Same here dude. Ever since I put all my carbs at the beginning of the day and cut them down and replaced them with fats I noticed my strength lack a bit, but I did drop some fat and Im still dropping.