Guy's I need help with my Cutter Diet! (macros inside)

[Clayguy]

6'3, 23, 222lbs(dropped from 228 since feb).

MInd you guys I'm in Iraq and the DFAC food is shitty because I'm at a small
camp. So I buy about 50 packs of the Tyson Chicken breast in a bag for solid protein. Here;s the specs on the Tyson Chicken:
Servings per container=3.5
Calories=70
Cals from fat=15
Total cals from fat=15
Total FAt=1.5g
Sat Fat=0
Cholesterol= 45mg
Sodium=210mg
Total Carbs=0g
Protein=14g

We do have a great gym facility for the FOB being so small. I do cardio twice a day-AM/empty stomach at about 135bpm(little over my target heart rate) for 45 min, and then do a 60min session after my 12 hour shift at the same intensity. I lift 4 times a week the same as when I'm bulking.

I'm going 100 carbs a day busting my ass to unmerge and divide my excel spreadsheet other wise know as my ABS. I'm not fat though, I'd say around 14% and I know I can be at 8% By the end of June if I stick with this diet but how can I improve it?

Thought about jumping on Clen but I honestly think I can get it on my own but we'll see.

I have been taking in vast amounts of water. At least a gallon and a half a day.


supps been using:
ALC
ALA
CLA
Animal Pak-multi
ON-whey (no carb)
ON- casein (before bed)
DEX/MALTO (PWO)
Glutamine (pwo)
twinlab amino fuel 1000 (pre- workout)
Finishing off a bottle of CE2 and probably won't use again.

7:00pm- 19g carbs from plain instant oatmeal , 49g pro from tyson chicken breast in a bag- (272 cals)

9:00—49g pro from tyson chicken breast, 20g of fat from flax oil (376 cals)

12:00—49g pro from tyson (196 cals)

3:00—49 pro from tyson , 20g fat from flax oil (376 cals)

5:00—22g of whey mixed with 19g of carbs from plain oatmeal (pre workout shake), and 4 amino 1000 tabs (184 cals)

7:00—Train

9:00-- PWO (post work out) shake is 66g of whey with 50g of malto and 30g of dextrose (584 cals)

10:00—42g casein protein, 20g fat from flax oil (348 cals)

Total cals = 2336

[FallenWyvern]

Awesome post.

Looks decent, I am sure someone else with a keener eye might find a small tweek for you. If you are losing 1 pound a week, then it is working and I wouldn't change it.

[Clayguy]

Thanks fallen but do any of the vets have any imput they could throw my way?

[Narkissos]

Hey buddy... got your PM.

Will take a crack at it.

The first thing that stands out to me is this:

Your kcals are TOO LOW!

..Too low for your bodyweight/LBM.

And too low for your level of activity.

You ARE doing cardio twice daily are you not?

735 minutes of cardio per week...probably something like 240 minutes of weight-training per week as well.

..and none of it is factored in to your kcal total.

I'll get to your post now.

6'3, 23, 222lbs(dropped from 228 since feb).

MInd you guys I'm in Iraq and the DFAC food is shitty because I'm at a small
camp. So I buy about 50 packs of the Tyson Chicken breast in a bag for solid protein. Here;s the specs on the Tyson Chicken:
Servings per container=3.5
Calories=70
Cals from fat=15
Total cals from fat=15
Total FAt=1.5g
Sat Fat=0
Cholesterol= 45mg
Sodium=210mg
Total Carbs=0g
Protein=14g

Looks good.

Very resourceful of you.

We do have a great gym facility for the FOB being so small. I do cardio twice a day-AM/empty stomach at about 135bpm(little over my target heart rate) for 45 min, and then do a 60min session after my 12 hour shift at the same intensity. I lift 4 times a week the same as when I'm bulking.

That's a killer work ethic.

I'm going 100 carbs a day busting my ass to unmerge and divide my excel spreadsheet other wise know as my ABS. I'm not fat though, I'd say around 14% and I know I can be at 8% By the end of June if I stick with this diet but how can I improve it?

100 gr is on the low side... Especially with that much activity in the mix.

Thought about jumping on Clen but I honestly think I can get it on my own but we'll see.

No need to.

You're putting in the work... I don't see the need for any other 'supp'.

I have been taking in vast amounts of water. At least a gallon and a half a day.

Good stuff.

supps been using:
ALC
ALA
CLA
Animal Pak-multi
ON-whey (no carb)
ON- casein (before bed)
DEX/MALTO (PWO)
Glutamine (pwo)
twinlab amino fuel 1000 (pre- workout)
Finishing off a bottle of CE2 and probably won't use again.

Shit.. That's 5 times the amount of supps I use lol.

If it's working.. don't change it.

7:00pm- 19g carbs from plain instant oatmeal , 49g pro from tyson chicken breast in a bag- (272 cals)

9:00—49g pro from tyson chicken breast, 20g of fat from flax oil (376 cals)

12:00—49g pro from tyson (196 cals)

3:00—49 pro from tyson , 20g fat from flax oil (376 cals)

5:00—22g of whey mixed with 19g of carbs from plain oatmeal (pre workout shake), and 4 amino 1000 tabs (184 cals)

7:00—Train

9:00-- PWO (post work out) shake is 66g of whey with 50g of malto and 30g of dextrose (584 cals)

10:00—42g casein protein, 20g fat from flax oil (348 cals)

Total cals = 2336

Nice kcal spread.

It's still on the low side though

At the minimum it should be around 2664kcals

Firstly.. reduce the amount of protein in the pwo shake...and add some to the pre-w/o meal.

Next, I'd add some more carbs to your breakfast and pre-w.o meals.

-CNS

[Narkissos]

Hey buddy... got your PM.

Will take a crack at it.

The first thing that stands out to me is this:

Your kcals are TOO LOW!

..Too low for your bodyweight/LBM.

And too low for your level of activity.

You ARE doing cardio twice daily are you not?

735 minutes of cardio per week...probably something like 240 minutes of weight-training per week as well.

..and none of it is factored in to your kcal total.

I'll get to your post now.



Looks good.

Very resourceful of you.



That's a killer work ethic.



100 gr is on the low side... Especially with that much activity in the mix.



No need to.

You're putting in the work... I don't see the need for any other 'supp'.



Good stuff.



Shit.. That's 5 times the amount of supps I use lol.

If it's working.. don't change it.



Nice kcal spread.

It's still on the low side though

At the minimum it should be around 2664kcals

Firstly.. reduce the amount of protein in the pwo shake...and add some to the pre-w/o meal.

Next, I'd add some more carbs to your breakfast and pre-w.o meals.

-CNS

Or.. You could stick with the diet as is...and add a re-feed every 14 days.

In this case you'd re-feed @ 3330kcals.

-CNS

[Clayguy]

Nark thanks for the input! I followed your advice and this thread is where you're at now.

[Narkissos]

nice

-CNS