What would you add to this diet?

[Nakanoshima]

Ok so I am continuing to work on this cutting diet.

Age 34
Weight: 73kg / 161 lbs
Height: 168cm / 5.5
BF: 17%, aiming for 12.

First time really trying to cut and this diet has me confused - should I be eating this much?

I worked out my TDEE at 2596 so I am shooting for a 2100 cal diet to cut.

I got these macros from Fitday.com, using the raw / dry weight for calculations.

This diet so far works out at 55/25/15. According to these macros I have room for another meal in here.

(For some reason I cannot space the figures out well so I have attached a more legible diet sheet as well from Fitday - much easier to look at if you click on it! )



Meal 1 Pro / Carb / Fat / Cals
Shake
Oats, Mixed Berries, 45 38 3 339
Whey, Water


Meal 2
Chicken Breast 200g 46.2 0 2.5 220
Broccoli 180g 5.1 8.6 .5 47


Meal 3
Chicken Breast 200g 46.2 0 2.5 220
Brown Rice 65g 4.9 49.5 1.7 235

Workout

Meal 4
Salmon 200g 39.7 0 12.7 284
Broccoli 180g 5.1 8.6 .5 47
Tomatos, Canned 120g 2 8.7 .3 38


Meal 5
Cottage Cheese 200g 35 3 8 224

Totals 229 116.5 31.8 1654

[--->>405<<---]

looks like a good place to start dude IMO. congrats on getting a good diet on ur first try! id run it a couple weeks and see how u do. weigh urself weekly, take a tape measurement of ur waist and shoulders (u will need help here) as well as take a weekly pic. use all 3 of these to gauge progress.

if ur progress slows id suggest eliminating all starch on non-workout days.

how much cardio u doing? how many days lifting??

i would like to note ur tdee formula is not the one i would suggest: better IMO is (LBM x 15)

for u this would be 160(total weight) x .83(%LBM) = 132.8 (lbs LBM)

132.8 x 15 = 1992cals

1992 - 350 (decent deficit to start IMO) = 1642cals (close enuff to ur cals)

even though u used a difft tdee u still arrived at a decent caloric intake for ur stats IMO. adjustments may have to be made and the starch on NON- Workout days would be where i started..

[Nakanoshima]

405 thanks dude!

I'll use your formula from now on. I'll see how I get on with a 350 deficit, maybe bump it to 500.

I'm lifting 4 days a week and throw in a 5th kettlebell when I can. 30 mins cardio after each session - unfortunately I can't do any fasted cardio.

I will definitely try cutting the starch on rest days if needed. Thanks again dude!


Anyone else have any opinions here?

[jpowell]

wodnt nec change anything but why--

1. so much chicken?
2. shake for break vs. food?


looks good tho--hell of a lot better and cleaner than my first meal plan --nice and super clean tho.

[--->>405<<---]

Before creating 500cal deficit every day id eliminate starchy carbs on non workout days and increase cardio on those days to 60mins.

U may even (if u do this) be able to bump carbs up to 150g on workout days.. But keep em around ur workout..

[Nakanoshima]

wodnt nec change anything but why--

1. so much chicken?
2. shake for break vs. food?

Thanks Jpowell

1. 2 reasons for this - I take make those 2 meals each night to take work. Saves time to cook 2 servings at once, so they are both chicken.
Also, I buy in bulk from Costco so my freezer is loaded with chicken. I do rotate the 4th meal protein source; either Salmon / lean ground beef / other seafood.

2. In the morning I like to throw everything in the blender, gulp it and go. I could switch it up tho - any suggestions?

[Nakanoshima]

Before creating 500cal deficit every day id eliminate starchy carbs on non workout days and increase cardio on those days to 60mins.

U may even (if u do this) be able to bump carbs up to 150g on workout days.. But keep em around ur workout..

Gotcha!