Cut diet hashed out... let the flames burn!

[BigMasaBarto]

Ok guys, after some research and planning on FitDay.com, here is what I have come up with for a cut diet...

8:00am Wake up, take ECA stack

8:30am cardio: walk for 45min at 70% MHR

9:30am Meal 1: (204 cal, 2 fat, 16 carb, 31 pro)
8 Egg Whites ( 131 cal, 3 carb, 28 pro)
1/2 cup Oats ( 73 cal, 1 fat, 13 car, 3 pro)

12:00pm Meal 2: (345 cal, 7 fat, 23 carb, 45 pro)
8oz Chicken Breast ( 238 cal, 6 fat, 1 carb, 42 pro)
1/2 cup Brown rice (107 cal, 1 fat, 22 carb, 1 pro)
1 Cup of veggies
Take 2nd serving of ECA Stack

3:00pm Meal 3: (400 cal, 28 fat, 0 carb, 35 pro)
Can of Tuna (160 cal, 1 fat, 0 carb, 35 pro)
2 Tbsp Flax Oil (240 cal, 27 fat, 0 carb, 0 pro)

4:00pm 3rd serving of ECA

6:00pm Meal 4: (316 cal, 14 fat, 1 carb, 44 pro)
8oz Grilled Salmon (316 cal, 14 fat, 1 carb, 44 pro)
1 Cup veggies
Salad

9:00pm Meal 5: (259 cal, 1 fat, 2 carb, 56 pro)
4 egg whites (99 cal, 0 fat, 2 carb, 21 pro)
Can of Tuna (160 cal, 1 fat, 35 pro)

12:00pm Meal 6: (150 cal, 5 fat, 4 carb, 20 pro)
1 Scoop of Probolic-SR Protein Shake

Total daily Macros: 1,674 cal, 57 fat, 46 carb, 231 pro

My Stats: 6'4", 285lbs, 21 years old

Now, the more I look at it, it seems like both my carbs and calories are a little too low. I utilized the formula to find your maintinance carbs, and it came out to over 3,000 per day, so this diet would drop close to 3.5lbs per week. Granted, my counting did not take into account the cup of veggies that I will steam, but I figured that this would be negligible as I wasn't adding butter and most green veggies are all fiber. Also, I will be mixing up the types of fish and meat that I cook for meals 2 and 4, but I will make sure that those meats and fish have the same or similar macros to keep the diet constant. I also will switch up the canned tuna with some sort of chicken (canned, boiled, etc.) to combat any mercury I might consume.

As far as supplements are concerned, I will be taking an ECA stack as noted above, plus some ALA, chromium, ALCAR, and a men's multi-vitamin. I will cycle the stack with probably AMP for 2 weeks on/2 weeks off, and use Benadryl during the off weeks to get the receptors back on track.

My background: I was a huge lineman during high school and got up to 360lbs. In my freshmen year in college, I focused 99% on cardio and was able to get down to 225lbs. However, I did not follow up with a solid diet and weight training, which led me becoming complacent and gaining weight to my present weight of 285. After reading the threads on this site, I am ready to do this the right way and nail my diet down so my losses can be permanent.

So please critique this diet and let me know what I should do. I appreciate everything... you bros. are the best!

[tinyguy2]

1600calories is a diet for a 100 pound girl not a 300 pound man

[audis4]

I'd say you will be losing a butt load of muscle on this diet.
Diet looks somewhat reasonable (lot of things to change and add) but your cals and carbs are extremely low. I know I don't know how your body works etc. but I certainly wouldn't go below 2,000 cals. I'm cutting at 2,400 cals and I weigh between 195-200 lbs. Trust me on this one, I'm carb sensitive but I'm cutting on about 200 g. each day.

I'm assuming you workout between meals 1 and 2.

You don't need to count the cals for veggies.

Add in dextrose and whey for PWO nutrition (2:1) and you only need a shake PWO.

Rework the diet, play with it, research more, and throw it back up for some more critiquing. Good luck my man!

[steve0]

i whould make it 3 carb meals aday, and add some EFA's in your last meal

[CoreyTampa09]

Wait 8 egg whites is only 131 cals and 28 grams of protein. Is that right? I thought one egg white contained 30 calories and 6 grams of protein

[BigMasaBarto]

Wait 8 egg whites is only 131 cals and 28 grams of protein. Is that right? I thought one egg white contained 30 calories and 6 grams of protein

You could be right. I was just using the information on fitday.com. Does anyone know any other sources of macro info for foods that might be more reliable???

[BigMasaBarto]

With how my class schedule is now, the only time I can lift is between Meals 2-4 on Mon, Wed, Fri and Meals 3-4 on Tue and Thur, so I was thinking a 3 day split to begin with, then maybe upping it to a 5 day with Tue and Thur. My question is, if I am going to work out between these meals, do I need to re-work meal 2 on M,W,F and meal 3 on Tu,Thu?

Also, I have updated some nutrition figures, and my diet should come in between 2000 - 2500 cals a day. I just want to get an idea of the changes needed for my afternoon workouts before I repost the whole thing.

[tinyguy2]

2500 calories at 300 pounds is still kinda low

[audis4]

Ya, @ your stats, your maintenance cals are over 4,000 cals each day. I would be cutting with between 3,000-3,400....IMO.

[BigMasaBarto]

2500 calories at 300 pounds is still kinda low

You know, I agree totally. These past couple of days I have been just testing out a diet with 2000 cal and I have noticed both strength loss and an energy crash. I guess when I was working on my diet, I was getting inspiration from a lot of threads that were molding a diet around someone who is much smaller than me, and thus failed to extrapolate for my size.

In essence, I will just have to go back and add more calories, specifically more carbs in the morning to early afternoon, and more fats after that. I will shoot for 2750 to 3000 calories. I will keep on working at it, and post it asap. Thanks for all your help guys!!!

[tinyguy2]

when i go low on carbs i lose alot of energy no matter what mycalories are at. if i dont eat enought carbs i feel like death. carbs arent bad like the media thinks as long as you eat the right ones you are fine good look on the diet. its going to suck...a lot but dedication is the only way to get where you want to be. just remember getting laid becuase you are in good shape is alot better than a cookie.

[stayinstacked]

you'll drop dead b4 you see results on a diet that low in calories

[tinyguy2]

dont listen to everyone on this site in all honestly they all follow one person's diet and jsut cause the person created the diet thinks he is right doesnt mean its right for you. see what works for you and follow that. people that put out diets are jsut trying to make money like everyoen else. take some advice from others but overall see what works for you.

[BigMasaBarto]

when i go low on carbs i lose alot of energy no matter what mycalories are at. if i dont eat enought carbs i feel like death. carbs arent bad like the media thinks as long as you eat the right ones you are fine good look on the diet. its going to suck...a lot but dedication is the only way to get where you want to be. just remember getting laid becuase you are in good shape is alot better than a cookie.

So very true