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Thread: My cutting diet

  1. #1
    Join Date
    Nov 2011
    Location
    NJ
    Posts
    88
    27
    5'10
    210lbs
    17% bf

    Any advice you guys can give would be great. I'm looking to get to around 10-11% btw I workout 4 to 5 days a week for about hour and a half 45min weights and 45 min cardio


    Breakfast 7:30

    Protein Shake- 48g Pr - 6g carbs - 2g fat
    Oatmeal- 3g pr - 22g carbs - 5g fat

    Lunch 1pm

    6oz Chicken- 45g pr - 0 carbs - 4.8g fat
    Feta- 7g pr - 2g carbs - 7g fat
    1c B. Rice- 12g pr - 36g carbs - 1.5 fat
    1 Pear

    Dinner 8pm

    5oz Tilapia- 52g pr - 0 carbs - 6.2g fat
    1c broccoli- 2.5g pr - 5.8g carbs - 3g fat
    1.5c B. Rice- 18g pr - 54g carbs - 2.2g fat

    Snack 1 & 2 -11am & 3pm (split in half)

    4oz Tuna- 26g pr - 0 carbs - 4.8g fat
    Feta- 7g pr - 2g carbs - 4 g fat
    1c B. rice- 12g pr - 36g carbs - 1.5g fat

    PWO shake. 48g pr - 4g carbs - 2g fat

    Total:

    2465 cals - 281g pr - 214 carbs - 72g fat
    Last edited by Biker84; 01-26-2012 at 10:15 AM.

  2. #2
    Join Date
    Sep 2011
    Posts
    12,796
    bmr:2077
    tdee:3200

    if i were u id cut at 2300...
    330p/130c/51f

    drop the feta and the pear

  3. #3
    Join Date
    Nov 2011
    Location
    NJ
    Posts
    88
    Thanks bro, ill drop the pear and feta and drop some of the carbs. Any ogre advice you guys can give would be great.

  4. #4
    Join Date
    Sep 2011
    Posts
    12,796
    what kind of cardio u doin? and how often and for how long?

    id add eggs and whites to meal 1 instead of protein powder and move the carbs from meal 2 to pwo and add green veggies into meal 2..

  5. #5
    Join Date
    Nov 2011
    Location
    NJ
    Posts
    88
    On lifting days I do roughly 30 min of speed walking on non-lifting days I do 45 min of sprints. So 4 times a week I so the speed walking, and the sprints 3 times a week
    Last edited by Biker84; 01-30-2012 at 10:21 AM.

  6. #6
    Join Date
    Sep 2011
    Posts
    12,796
    The 30 min speed walking is dun PWO?

    Sprints r good.. Whats ur split?

    Havn a hard time figuring out wat time u lift.. U wanna get carbs in meals 1, pre w/o, and PWO.. And thats it except if u have lowfat cottage cheese before bed(wat i do)...

    Ur snack wat is it 2oz tuna and half cup brn rice?? And u have that twice at 1100 and 1500??

  7. #7
    Join Date
    Nov 2011
    Location
    NJ
    Posts
    88
    30 min speed walking is done pwo. I usually get to the gym around 1700 to 1900, my split is chest, bi's and tri's, legs and shoulders, and back. Yes, my snacks is 2oz of tuna and half a cup of rice. Btw, the days I lift can change depending on my work schedule so that can change from day to day but I make sure have a rest day between lifts the rest days is when I doy sprints. Thanks bro!
    Last edited by Biker84; 01-31-2012 at 06:33 AM.

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