Cutting Diet (macros included)

[Wannabejacked]

Hey, Im 26, 5'10 205lbs. I put on 20-25 lbs in college and sick of looking at my fatass in the mirror and decided to do something about it. I got a decent build, but just need to shred the fat for it to show. Im doing 30+ mins morning cardio as well as p90x workouts 6 days a week. Im trying to lock my diet in and could use some advice on my current diet. Currently 1 week in and really enjoying the energy and confidence boost of getting back in shape. Will make sure to post before and after pics. Any help would be most appreciated, I apologize if I missed anything.

I didnt include meal times as its never the same day to day, I just do my best to spread each meal out equally.

Pre Morning Cardio - ECA Stack #1 (25, 200, 80)

Meal #1 - 1/2 cup Oats - 150 cal, 5g protein, 3g fat, 27g carbs
Liquid Egg Whites - 150 cal, 30g protein, 0g fat, 6g carbs
1/2 Banana - 25 cal, 0g protein, 0g fat, 6g carbs

Meal #2 - Tuna Patties - 210 cal, 42g protein, 4.5g fat, 6g carb
1 cup broccoli - 31 cal, 3g protein, 0g fat, 6g carbs

Meal #3 - 4oz Turkey Breast - 120 cal, 26g protein, 1g fat, 0g carbs
1/2 oz cup almonds - 80 cal, 3g protein, 7g fat, 3g carbs
1/2 oz pecans - 100 cal, 2g protein, 10g fat, 2g carbs

Pre Workout ECA stack #2 (25, 200, 80)

Meal #4 - (Post Work out)
- Protein Shake - 270 cal, 52g protein, 4g fat, 7g carbs
blue berries - 39 cal, 1g protein, 0g fat, 10g carbs
Liquid egg whites - 100 cal, 20g protein, 0g fat, 4g carbs

Meal #5 - Chicken - 160 cal, 35g protein, 2g fat, 0g carbs
spinach salad - 20 cal, 2g protein, 0g fat, 3g carbs
tomato - 22 cal, 1g protein, 0g fat, 5g carbs
olive oil - 240 cal, 0g protein, 24g fat, 0g carbs


Meal #6 - 85/15 Ground Beef - 310 cal, 29g protein, 21g fat, 0g carbs
1 tbsp ketchup - 15 cal, 0g protein, 0g fat, 4g carbs
Sweet Potato - 180 cal, 4g protein, 0g fat, 41g carbs

Meal #7 - Caesin Shake - 180 cal, 36g protein, 1.5g fat, 5g carbs

Calories - 2402
Protein - 291g
Fat - 78g
Carbohydrates - 135g

[bmit]

switch meal 5 (carb meal) with 3 or 6 so you have your carb meal before after after your workout and not so late in the day. Doesn't make sense to have carbs in meal 5. Use leaner ground beef in meal 6 (i use 93% or 97%) - too much saturated fat bro.

If you are still hungry on this diet include veggies with more of your meals to keep you full.

Otherwise looks really good. Looks like you have read up and informed yourself on how to diet. NOW EXECUTE AND LOVE THE RESULTS, BRO!!!

[Damienm05]

Hey, Im 26, 5'10 205lbs. I put on 20-25 lbs in college and sick of looking at my fatass in the mirror and decided to do something about it. I got a decent build, but just need to shred the fat for it to show. Im doing 30+ mins morning cardio as well as p90x workouts 6 days a week. Im trying to lock my diet in and could use some advice on my current diet. Currently 1 week in and really enjoying the energy and confidence boost of getting back in shape. Will make sure to post before and after pics. Any help would be most appreciated, I apologize if I missed anything.

I didnt include meal times as its never the same day to day, I just do my best to spread each meal out equally.

Pre Morning Cardio - ECA Stack #1 (25, 200, 80)

Meal #1 - 1/2 cup Oats - 150 cal, 5g protein, 3g fat, 27g carbs
Liquid Egg Whites - 150 cal, 30g protein, 0g fat, 6g carbs add at least 1 whole egg.
1/2 Banana - 25 cal, 0g protein, 0g fat, 6g carbs Remove (sugar)

Meal #2 - Tuna Patties - 210 cal, 42g protein, 4.5g fat, 6g carb
1 cup broccoli - 31 cal, 3g protein, 0g fat, 6g carbs Add carbs. 1/2 cup oats or 2 slices of ezekiel grain bread maybe. Any good complex carb. 20-30g.

Meal #3 - 4oz Turkey Breast - 120 cal, 26g protein, 1g fat, 0g carbs Again, add a pre-workout carb source. Ideal for pre-workout, imo, would be sweet potato or oats.
1/2 oz cup almonds - 80 cal, 3g protein, 7g fat, 3g carbs Remove here
1/2 oz pecans - 100 cal, 2g protein, 10g fat, 2g carbs Remove here

Pre Workout ECA stack #2 (25, 200, 80)

Meal #4 - (Post Work out)
- Protein Shake - 270 cal, 52g protein, 4g fat, 7g carbs
blue berries - 39 cal, 1g protein, 0g fat, 10g carbs Remove (10gsugar)
Liquid egg whites - 100 cal, 20g protein, 0g fat, 4g carbs Remove (excessive protein) - instead add back the nuts I removed from your pre-workout meal, or 15-20g of fat from another healthy source. Maybe some PB or oil in the shaker.

Meal #5 - Chicken - 160 cal, 35g protein, 2g fat, 0g carbs
spinach salad - 20 cal, 2g protein, 0g fat, 3g carbs
tomato - 22 cal, 1g protein, 0g fat, 5g carbs Ideally, you shouldn't have sugar but a tomato isn't hurting anything - it's simply an empty calorie based on cutting goals.
olive oil - 240 cal, 0g protein, 24g fat, 0g carbs Knock it down to 1 tbspn.


Meal #6 - 85/15 Ground Beef - 310 cal, 29g protein, 21g fat, 0g carbs As stated above, you need leaner beef. 93% lean or better.
1 tbsp ketchup - 15 cal, 0g protein, 0g fat, 4g carbs Use hot sauce instead.
Sweet Potato - 180 cal, 4g protein, 0g fat, 41g carbs Remove, add this to your pre-workout, as stated above. Add some avocado, nuts, or something.

Meal #7 - Caesin Shake - 180 cal, 36g protein, 1.5g fat, 5g carbs add 1 tbspn. natural PB.

Calories - 2402
Protein - 291g
Fat - 78g
Carbohydrates - 135g

270/150/70 with corrections - basically the same set-up but cals and sources are distributed much better throughout the day. You'll see much faster weight loss.

[Wannabejacked]

Thanks for the replies guys, I really appreciate it. Yes, the biggest concern I had was the order the meals were laid out, thank for the helpful advice. My main question now is I thought post workout fruit (simple sugars) were a good thing to have. With the suggestions there is no fruit in the diet, which I could handle but was a nice built in "cheat" snack. Any clarification would be great. I am just a week in I can already see the proof is in the pudding in terms of taking in a clean diet. I have read it here a million times and i'll confirm diet + hard work = amazing results. My energy is through the roof, haven't felt better in years. Thanks again.

[bmit]

I think you would be OK to leave the fruit in there for the "cheat" factor and also for the health factor. After your fat loss begins to stall toss out the fruit to lose the stubborn bodyfat.