First cutting diet

[cherokee6]

Ok...so here is my first cutting diet after having been bulking for a little over a year and a half. I began at 185 lb. and am now 225-230 lb. (***ending on time of day). With that said I would like to thank everyone on the forum for the information to fulfill my goals. Following are a listing of my stats and my first proposed cutting diet. I was shooting for macro percentages of 50/35/15 (P/F/C)...little off in that respect. And sorry if it is compact and tough to read...I copied and pasted from what i worked out in Excel.

STATS:
height... 5' 11"
weight... 230
BF% ... 13%
age ... 20

Food Pro. (g)/Fat (g)/Carbs(g)/kCal/Serving/Serving #

Meal #1
Eggs, Whites (Egg Beaters) 48 0 8 224 1/4 c. 8.00
Oatmeal (Quaker) 5 3 27 155 1/2 c. 1.00
Banana 1 0 27 112 1 piece 1.00
Calcium Supplement 0 0 0 0 1 caplet 1.00


Meal #2
Chicken, Breast, Skinless 52.5 5 0 255 3 oz. 2.50
Mayonaise, Real (Hellman's) 0 20 0 180 1Tbsp. 2.00
Spinach 1 0 1 8 1 c. 1.00



***PWO***
Whey Concentrate (True Protein) 57.5 6.5 5 308.5 30 g. 2.50
Dextrose 0 0 60 240 1/4 c. 1.00



Meal #4 ***PPWO***
Chicken, Breast, Skinless 52.5 5 0 255 3 oz. 2.50
Rice, Instant Brown (Great Value) 8 2 66 314 1/2 c. 2.00
Calcium Supplement 0 0 0 0 1 caplet 1.00



Meal #5
Chicken, Breast, Skinless 52.5 5 0 255 3 oz. 2.50
Mayonaise, Real (Hellman's) 0 20 0 180 1Tbsp. 2.00
Broccoli 1 0 4 20 1 c. 1.00



Meal #6
Chicken, Breast, Skinless 52.5 5 0 255 3 oz. 2.50
Mayonaise, Real (Hellman's) 0 20 0 180 1Tbsp. 2.00
Broccoli 1 0 4 20 1 c. 1.00



Meal #7
Chicken, Breast, Skinless 52.5 5 0 255 3 oz. 2.50
Olive Oil, Extra Virgin 0 14 0 126 1 Tbsp 1.00
Tomato, Cherry 1 0 6 28 1 c./149 g. 1.00



Meal #8
Chicken, Breast, Skinless 52.5 5 0 255 3 oz. 2.50
Olive Oil, Extra Virgin 0 14 0 126 1 Tbsp. 1.00



Totals: 438.5 129.5 208 3751.5 Check...
Macro kcal 1754 1165.5 832 3751.5
Macro % 46.75% 31.07% 22.18% 100%

Let me know what you all think and if anything is in need of immediate change...

Thanks again

[cherokee6]

Also...if you can't read this that well because its too tight...PM and i will send the Excel file to you just as dangerdan did in his post...which ever way I just want some feedback...thanks

[daytrader]

Im no diet expert... but first thing that jumps out is the fat is really high.. cut that down... and first things first.. if your cutting.. man UP,, LOSE THE MAYO!

[cherokee6]

Its good fat DT...polyunsaturated the fats in my diet have been olive oil and mayo...can't dis it cuz it looks like fat lipo'ed out of a lardo.

As far as too much fat, its is only about 10 grams more than my normal intake. For cutting Carbs were the issue. Which brings up a change after today...

my PPWO will have somewhere between 1/4 and 1/2 of rice...bringing the macros more in check--with carbs accounting for about 20% and then on my days off without the PWO shake it should self regulate bringing the macros even more in line with what i was shooting for.

I appreciate your concern, however it has a purpose.

[cherokee6]

For comparison sake...this was the last of my five revisions will bulking. Had a 40/20/40 (P/F/C) macro breakdown. my carbs have been more than cut in half.

Food / Pro. (g) /Fat (g) /Carbs(g) /kCal /Serving /Serving #

Meal #1
Eggs, Whites (Egg Beaters) 48 0 8 224 1/4 c. 8.00
Oatmeal (Quaker) 10 6 54 310 1/2 c. 2.00
Banana 1 0 27 112 1 piece 1.00
Bread, Whole Wheat (Dutch Country) 4 1.5 17 97.5 1 slice 1.00
Calcium Citrate + Vitamin D 0 0 0 0 2 caplets 1.00

Meal #2
Chicken, Breast, Skinless 52.5 5 0 255 3 oz. 2.50
Rice, Instant Brown (Great Value) 8 2 66 314 1/2 c. 2.00
Peas, Canned, Sweet 3 0 13 64 1/2 c. 1.00
Bread, Whole Wheat (Dutch Country) 4 1.5 17 97.5 1 slice 1.00
L-Glutamine 0 0 0 0 5 g. 1.00

***PWO***
Whey Concentrate (True Protein) 59.8 6.76 5.2 320.84 30 g. 2.60
Dextrose 0 0 90 360 1/4 c. 1.50
Bread, Whole Wheat (Dutch Country) 4 1.5 17 97.5 1 slice 1.00


Meal #4 ***PPWO***
Chicken, Breast, Skinless 52.5 5 0 255 3 oz. 2.50
Rice, Instant Brown (Great Value) 12 3 99 471 1/2 c. 3.00
Bread, Whole Wheat (Dutch Country) 4 1.5 17 97.5 1 slice 1.00
Beans, Black (GOYA) 7 0.5 19 108.5 1/2 c. 1.00


Meal #5
Chicken, Breast, Skinless 52.5 5 0 255 3 oz. 2.50
Mayonaise, Real (Hellman's) 0 20 0 180 1Tbsp. 2.00
Broccoli 1 0 4 20 1 c. 1.00



Meal #6
Chicken, Breast, Skinless 52.5 5 0 255 3 oz. 2.50
Mayonaise, Real (Hellman's) 0 20 0 180 1Tbsp. 2.00
Broccoli 1 0 0 4 1 c. 1.00



Meal #7
Chicken, Breast, Skinless 52.5 5 0 255 3 oz. 2.50
Olive Oil, Extra Virgin 0 14 0 126 1 Tbsp. 1.00




Meal #8
Musle Milk 32 18 12 338 75 g. 1.00
L-Glutamine 0 0 0 0 5 g. 1.00



Totals: 461.3 121.26 465.2 4797.34 Check...
Macro kcal 1845.2 1091.34 1860.8 4797.34
Macro % 38.46% 22.75% 38.79% 100%

If any one needs a closer look or simply wants to make their own diet quick and painless I can send out the Excel document along with the one that is a file with all the foods that I have used in the past...

[cherokee6]

bumpin'...

[cherokee6]

bumpin' ... please if someone wouldn't mind devoting a little time I would appreciate it...

i have made some tweaks based on this first week... for example... last meal of the day will be a scoop of EAS whey with tbsp of olive oil shot...

strength is still spot on...and have lost weight... not gonna give numbers cuz i see that as irrelevant until i more progress is made...

thanks in advance to anyone who critiques this...

[king6]

Its good fat DT...polyunsaturated the fats in my diet have been olive oil and mayo...can't dis it cuz it looks like fat lipo'ed out of a lardo.

As far as too much fat, its is only about 10 grams more than my normal intake. For cutting Carbs were the issue. Which brings up a change after today...

my PPWO will have somewhere between 1/4 and 1/2 of rice...bringing the macros more in check--with carbs accounting for about 20% and then on my days off without the PWO shake it should self regulate bringing the macros even more in line with what i was shooting for.

I appreciate your concern, however it has a purpose.

Poly unsaturated are the good fats, but for your purpose, you want the ***** 3's.

[cherokee6]

I take it by what you're saying, it contains ***** 6 rather ***** 3 fatty acid... what does the change in chemistry do for my body with each and why is the ***** 3 most beneficial for cutting over ***** 6?

salmon is kinda out of the picture for me (college student)...too rich for my blood and have never had sunflower, safflower, corn, or soybean oils. If ***** 3's are what i should consume, which of those oils would you recommend? ...thanks

and to correct my earlier post in response to DT... i was trying to say my fat sources are olive oil (mono) and mayo (poly), so as to get a good mix and looking to do the same while cutting.

[Johny-too-small]

Dude, your macros are WAY OFF! Reality in RED:

Food Pro. (g)/Fat (g)/Carbs(g)/kCal/Serving/Serving #

Meal #1
Eggs, Whites (Egg Beaters) 48 0 8 224 1/4 c. 8.00 1/4 cup is 1 egg and 6 grams protein and 24 cals
Oatmeal (Quaker) 5 3 27 155 1/2 c. 1.00
Banana 1 0 27 112 1 piece 1.00
Calcium Supplement 0 0 0 0 1 caplet 1.00


Meal #2
Chicken, Breast, Skinless 52.5 5 0 255 3 oz. 2.50 3oz chicken has about 20 grams protein and 200 cals
Mayonaise, Real (Hellman's) 0 20 0 180 1Tbsp. 2.00
Spinach 1 0 1 8 1 c. 1.00



***PWO***
Whey Concentrate (True Protein) 57.5 6.5 5 308.5 30 g. 2.50
Dextrose 0 0 60 240 1/4 c. 1.00



Meal #4 ***PPWO***
Chicken, Breast, Skinless 52.5 5 0 255 3 oz. 2.50
Rice, Instant Brown (Great Value) 8 2 66 314 1/2 c 2.00 1/2 cup rice: 150 calories, maybe 20 carbs
Calcium Supplement 0 0 0 0 1 caplet 1.00



Meal #5
Chicken, Breast, Skinless 52.5 5 0 255 3 oz. 2.50
Mayonaise, Real (Hellman's) 0 20 0 180 1Tbsp. 2.00
Broccoli 1 0 4 20 1 c. 1.00



Meal #6
Chicken, Breast, Skinless 52.5 5 0 255 3 oz. 2.50
Mayonaise, Real (Hellman's) 0 20 0 180 1Tbsp. 2.00
Broccoli 1 0 4 20 1 c. 1.00



Meal #7
Chicken, Breast, Skinless 52.5 5 0 255 3 oz. 2.50
Olive Oil, Extra Virgin 0 14 0 126 1 Tbsp 1.00
Tomato, Cherry 1 0 6 28 1 c./149 g. 1.00



Meal #8
Chicken, Breast, Skinless 52.5 5 0 255 3 oz. 2.50
Olive Oil, Extra Virgin 0 14 0 126 1 Tbsp. 1.00



Totals: 438.5 129.5 208 3751.5 Check...
Macro kcal 1754 1165.5 832 3751.5
Macro % 46.75% 31.07% 22.18% 100%

Let me know what you all think and if anything is in need of immediate change...

Thanks again

[cherokee6]

Yo... i assure you I'm not...If you look at the top of the diet I specify 1 serving size and then the number of servings that I consume. The way it is listed is confusing because it is not in spreadsheet form. All the measurement listed are one serving measuremnets, then the following number is the number of those servings. the reason it is like that is so that when i change the # of servings then i have equations set up for all the macros so then it multiplies them by the appropriate value (4kcal [carb & pro], 9kcal [fat]). then it adds it divides and all that good stuff. Gives me my totals and percentages. Very useful, sorry if that was confusing.

and the brown rice, right of the box...can't argue with that Great Value rice and Kraft (33 and 34 g carb per half cup). 20g? don't thinks so especially if 150 kcal (which it is) ... there would would then be 70kcal coming from fat and or protein...nope...numbers are spot on so what i'm looking for is for someone to just clear up the ***** 3 question that arose and whether or not this is a good diet to cut on. Thank you.

[Johny-too-small]

Yo... i assure you I'm not...If you look at the top of the diet I specify 1 serving size and then the number of servings that I consume. The way it is listed is confusing because it is not in spreadsheet form. All the measurement listed are one serving measuremnets, then the following number is the number of those servings. the reason it is like that is so that when i change the # of servings then i have equations set up for all the macros so then it multiplies them by the appropriate value (4kcal [carb & pro], 9kcal [fat]). then it adds it divides and all that good stuff. Gives me my totals and percentages. Very useful, sorry if that was confusing.

and the brown rice, right of the box...can't argue with that Great Value rice and Kraft (33 and 34 g carb per half cup). 20g? don't thinks so especially if 150 kcal (which it is) ... there would would then be 70kcal coming from fat and or protein...nope...numbers are spot on so what i'm looking for is for someone to just clear up the ***** 3 question that arose and whether or not this is a good diet to cut on. Thank you.

Damn my bad, I didnt realize that bro! I like your system, its pretty cool. Good luck, keep us posted, yeah?

[cherokee6]

no doubt...no worries bud...makes more sense if you're looking at the spreadsheet...Thanks though