Here's my cutting diet n routine.Where should I pull from first?

[dedic8ed1]

Wake up 5:25 100 sit ups followed by 25 min walk at 2.2 m-f
Weight training
Monday-Back
Tuesday-chest
Wednesday-Quads,Hams
Thursday-off
Friday-Shoulders
Saturday-arms,calves
Sunday-off

Started 1st of march 200lbs now I'm 172 really lean but the fat loss has come to a crawl not stopped yet but now maybe 2 lbs a week and still looking full.

6:15 Meal #1
1 cup oats/cals 280/carbs52g/pro 4g
6 egg whites/cals480/pro42
1 oz natty chedder/cals110/fat 9g/sat fat 6g
1tbls cherry preserves/cals110/carbs 12g/sugar11g
Greased pan Walnut oil/cals120/fat14 g/mono fat2.5/poly fat10g/sat fat1.5

9:30 Meal#2
4oz boneless cals120/pro20
1/2 cup brown rice cals85/carbs17.5g/pro2g/fat 1.5g
1oz plain almonds cals170/carbs6g/pro 6g/fat 15g/poly fat3.5/mono fat 10g

12:30 Meal#3
1 can solid white tuna cals140/pro 26g/fat 2g
1 whole wheat bagel cals180/carbs 52g/pro 6g/fat 1.5g

3:30 Meal #4 pre workout
4oz boneless cals 120/pro 20g
1/2 cup brown rice cals85/carbs17.5/pro 2g/fat1.5 g

4:15 train
followed by 20 min walk total time 50-55min

5:30 Meal #5 post workout meal
4 oz salmon cals140/pro 26g
1 medium sweet potato cals 154/carbs34/pro 4g/fat3g/sugar 2.5g

8:00 Meal #6
4oz boneless cals110/pro20 g
1 cup broccoli cals non fibouris so I don't count in.

Totals
Calories 2394
Protein 185g
Carbohydrates 197g
Fat 52.5
Saturated fat 8.5
Polyunsaturated fat 13.5
Mono unsaturated fat 12.5

I don't know what the cals on the eggs without the yolk are so I just left it.First meal has alot of cals so I'm thinking that's where I start to pull things away from.I was thinking trading the preserves for a low sugar non sweetner preserve and drop the cheese to 1/2 oz and after I plateu from that I'll go to a 1/2 cup of oats from the whole cup.I stayed pretty lean since my last cycle in august only got up to about 205 after pct then just ate clean with 1 cheat meal a week on sundays.I'll get pics up asap.This is the leanest I've ever been and I'm gonna take it to the max and see just how lean I can get.

[jamyjamjr]

Wake up 5:25 100 sit ups followed by 25 min walk at 2.2 m-f
Weight training
Monday-Back
Tuesday-chest
Wednesday-Quads,Hams
Thursday-off
Friday-Shoulders
Saturday-arms,calves
Sunday-off

Started 1st of march 200lbs now I'm 172 really lean but the fat loss has come to a crawl not stopped yet but now maybe 2 lbs a week and still looking full.

6:15 Meal #1
1 cup oats/cals 280/carbs52g/pro 4g
6 egg whites/cals480/pro426 egg whites=30grams, make it 9
1 oz natty chedder/cals110/fat 9g/sat fat 6gomit chedder, no need
1tbls cherry preserves/cals110/carbs 12g/sugar11gomit cherry preserves
Greased pan Walnut oil/cals120/fat14 g/mono fat2.5/poly fat10g/sat fat1.5

9:30 Meal#2
4oz boneless cals120/pro20boneless what???
1/2 cup brown rice cals85/carbs17.5g/pro2g/fat 1.5g
1oz plain almonds cals170/carbs6g/pro 6g/fat 15g/poly fat3.5/mono fat 10g

12:30 Meal#3
1 can solid white tuna cals140/pro 26g/fat 2g
1 whole wheat bagel cals180/carbs 52g/pro 6g/fat 1.5g

3:30 Meal #4 pre workout
4oz boneless cals 120/pro 20gagain boneless what?? lard?? beef?? pork???
1/2 cup brown rice cals85/carbs17.5/pro 2g/fat1.5 g

4:15 train
followed by 20 min walk total time 50-55min

5:30 Meal #5 post workout meal
4 oz salmon cals140/pro 26g
1 medium sweet potato cals 154/carbs34/pro 4g/fat3g/sugar 2.5g

8:00 Meal #6
4oz boneless cals110/pro20 gsame thing
1 cup broccoli cals non fibouris so I don't count in.

Totals
Calories 2394
Protein 185g
Carbohydrates 197g
Fat 52.5
Saturated fat 8.5
Polyunsaturated fat 13.5
Mono unsaturated fat 12.5

I don't know what the cals on the eggs without the yolk are so I just left it.First meal has alot of cals so I'm thinking that's where I start to pull things away from.I was thinking trading the preserves for a low sugar non sweetner preserve and drop the cheese to 1/2 oz and after I plateu from that I'll go to a 1/2 cup of oats from the whole cup.I stayed pretty lean since my last cycle in august only got up to about 205 after pct then just ate clean with 1 cheat meal a week on sundays.I'll get pics up asap.This is the leanest I've ever been and I'm gonna take it to the max and see just how lean I can get.

cant say your diet is horrible.. it's actualy okay.. but to completely tweak it, i need some more info...
stats

age
weight
bf
height
goals...

[dedic8ed1]

Boneless chicken breast.
28
5'10
bf%I'd say12%.This is just the begining of the diet first phase.That's why the cals are high.I kept it this way so I have enough cals to pull away from to keep the fat loss moving in stages for the sake of plateu.

Goal is to fully expose my abs and get as lean as my genetics will allow.I'm already down to the lower abdomen fat.So after a couple tweaks like I suggested I'll start doing sprints in the final phase of the diet and see how it goes.Not horrible are you serious?I just shed 28 pounds of fat with nearly 2400 calorie intake a day.

[FireGuy]

Boneless chicken breast.
28
5'10
bf%I'd say12%.This is just the begining of the diet first phase.That's why the cals are high.I kept it this way so I have enough cals to pull away from to keep the fat loss moving in stages for the sake of plateu.

Goal is to fully expose my abs and get as lean as my genetics will allow.I'm already down to the lower abdomen fat.So after a couple tweaks like I suggested I'll start doing sprints in the final phase of the diet and see how it goes.Not horrible are you serious?I just shed 28 pounds of fat with nearly 2400 calorie intake a day.

Oh, BTW, you are under well 12%.

[dedic8ed1]

Oh, BTW, you are under well 12%.

Thanks,I still haven't done the %test yet what is the most accurate way?

[M302_Imola]

Oh, BTW, you are under well 12%.

I agree, FireGuy where would you say he is at? 9%?

[jamyjamjr]

soo, how much u weigh right now??

the chicken breast is okay, except for the 8 pm meal.. change it to beef, lean.. ie roast beef, better yet, london broil... this is so that your body doesn't go intro starvation mode while you sleep because of a lack of amino acids... (beef takes alot longer to digest then chicken....

im glad you lost all that weight, but try to remember that when you lose more then 2lbs a week, your hurting yourself more then helping yourself...

[eatrainrest]

haha just read that post about your egg calorie problem after i posted it.. every egg white i believe is 3.6 g protein and about 17 calories.

[Rugger02]

haha just read that post about your egg calorie problem after i posted it.. every egg white i believe is 3.6 g protein and about 17 calories.

lol me too.... We're idiots

[eatrainrest]

haha good looks rugger i had another question to,ill pm you

[dedic8ed1]

eggs are extra large

[eatrainrest]

for your breakfeast im pretty sure that 6 eggwhites isnt 480 calories with 42 g protein

[Rugger02]

more like 102 calories

Unless he got the nutrition facts from a whole egg maybe?

[FireGuy]

Those would be some pretty big eggs. 6 whole eggs will come close to 42 grams of protein and 480 calories if they are XL.

[eatrainrest]

Nutrition Facts
Serving Size: 1 egg
Amount per Serving
Calories 35 Calories from Fat 0
% Daily Value *
Total Fat 0g 0%
Saturated Fat 0g 0%
Sodium 0mg 0%
Total Carbohydrate 1g 0%
Dietary Fiber 0g 0%
Protein 7g 14%

this is what i could find for you for one xl egg white.... google works miracless

[dedic8ed1]

Nutrition Facts
Serving Size: 1 egg
Amount per Serving
Calories 35 Calories from Fat 0
% Daily Value *
Total Fat 0g 0%
Saturated Fat 0g 0%
Sodium 0mg 0%
Total Carbohydrate 1g 0%
Dietary Fiber 0g 0%
Protein 7g 14%

this is what i could find for you for one xl egg white.... google works miracless

Thanks bud,go check out my pics tell me what you think.
http://forums.steroid.com/showthread.php?t=380623

[jamyjamjr]

Thanks bud,go check out my pics tell me what you think.
http://forums.steroid.com/showthread.php?t=380623

got a nice shred goin on.. well done

[dedic8ed1]

got a nice shred goin on.. well done

Yeah man and it's early.thanks.I surprised myself how much fat I lost and how full and seperated I am.Very happy so far.

[jamyjamjr]

^^^ your gonna look like an animal if you do a clean bulk after this

[dedic8ed1]

^^^ your gonna look like an animal if you do a clean bulk after this

I put on fat really easy.Thats why I don't do alot of steak I just don't do well with it.I eat pretty clean all year so yes I'm guessing after the summer I'll put on some nice size.

[texasmk4]

Props to you Dedic, from the before and after pics it look like you're really dedicated ;-) keep up the good work

[dedic8ed1]

Props to you Dedic, from the before and after pics it look like you're really dedicated ;-) keep up the good work

Hence the name brother hence the name.Thanks

[dedic8ed1]

Since the fat loss has come to a crawl I've decided to drop the cheese and keep every thing else the same.I can't afford a good quality steak even once a day for my before bed meal.I'm gonna look into deer steak or wild boar and compare the prices just for the sake of managing it into my budget.

[dedic8ed1]

Sirloin $4.99 lb I can pull that off with my budget.But at how many oz's per meal?

[Deltasaurus]

Question for you i did the math of your macro's nad your not at 2400kcal your at about 2000kcal using you 185pro 197carbs and 52 fat thats only about 2000kcal, did you make an error?
either way you look great and have convinced me to do some empty stomach cardio from now on LOL

-AJ

[dedic8ed1]

Question for you i did the math of your macro's nad your not at 2400kcal your at about 2000kcal using you 185pro 197carbs and 52 fat thats only about 2000kcal, did you make an error?
either way you look great and have convinced me to do some empty stomach cardio from now on LOL

-AJ

That could be the balance between the egg yolks that I didn't pull out cause I didn't know it's macros value.But thanks for the correction.Now remember don't eat any less if your gonna cut up just raise your calorie expenditure first then pull away from the fats in the second or third phase..

[Deltasaurus]

thats what im doing im keep kcals the same for the month of april and adding a A.M cardio and PWO cardio

[bmit]

yup about 9% was my guess too

[dedic8ed1]

I've never been this lean it's pretty cool I'm starting to get striations in my shoulders and bi's and my lats are showing veins,lower middle back is also showing great detail.I'm probably gonna start tanning in two weeks and shave up the back to see the progress in full swing.