cutting diet -

[metski]

6'1 176lbs
i have been bulking eating 3600 cals a day and decided to start cutting again.

is this diet ok?
should i add more cals so its not such a huge defect in one go like ill have bit more oats or something in morning? so cals are like 3000? for a week then drop it down once i stop losing weight?

P / C / F

#1
75g Oats 12 / 50.2 / 4.7 - 288
WHEY 1 scoop 25 / 4 / 1.5 = 130


37 / 54.2 / 6.2 - 418

#2
salmon 100g 21.6 / 0 / 5.9 = 146
cashew 25g 4.2 / 7.5 / 11.9 = 145
3 boiled eggs 18.8 / 1.7 / 16 = 232

44.6 / 9.2 / 34 = 523


#3
Canned Tuna 212.5g 51 / 0 / .5 = 233
brown rice 65grams 5.2 / 50.2 / 1.9 = 240
broccoli

56.2 / 50.2 / 2.4 - 473

#4pre workout
brown rice 65grams 5.2 / 50.2 / 1.9 = 240
200g chicken breast 59.1 / 0 / 15.4 = 391
spinach
brocolli
mixed viggies

64.3 / 50.2 / 17.3 - 631

Green apple on way to gym

WORKOUT

#5
WHEY 1 scoop 25 / 4 / 1.5 = 130

#6
Canned Tuna 212.5g 51 / 0 / .5 = 233

#7
250g Cottage cheese (lowfat) 31 / 6.8 / 2.6 = 180
1 scoop casein 24 / 3 / 1 = 120
1 table spoon peanut butter 4 / 3.1 / 8.1 = 94

59 / 12.9 / 11.7 = 394



TOTALS

337 / 181 / 73.6 - 2802

instead of the 75g oats at start should i kick start diet with 140g thats extra 250cals

140 oats 22.4 / 93.8 / 8.8 - 538 brings total to 3052 which makes a -500 or so defect from my current diet.

good starting point yeah?


thinking about doing this Routine

http://www.muscleandstrength.com/wor...g-routine.html



i plan on doing low intensity cardio everyday 40min walk
maybe 20min run & boxing on off day

should i start clen on first day off cut or take it when weight loss slows down?

[metski]

people have said my protein was way to high so i altered it a bit

i reduced the protein intake and i added bit more carbs

i will reduce carbs based on weekly results

much better yeah?



P / C / F

#1
75g Oats 12 / 50.2 / 4.7 - 288
WHEY 1 scoop 25 / 4 / 1.5 = 130


37 / 54.2 / 6.2 - 418

#2
salmon 100g 21.6 / 0 / 5.9 = 146
cashew 25g 4.2 / 7.5 / 11.9 = 145
3 boiled eggs 18.8 / 1.7 / 16 = 232

44.6 / 9.2 / 34 = 523


#3

broccoli
asparigus
spinach




#4pre workout
120g brown rice 10.3 / 100 / 3.8 = 481
100g chicken breast 29.6 / 0 / 7.7 = 195
spinach
brocolli
mixed viggies

40 / 100 / 11.5 - 676

GYM

#5
WHEY 1 scoop 30 / 4 / 1.5 = 140
30gdextrose 0 / 30 / 0 = 120

30 / 30 / 1.5 - 260

#6
Canned Tuna 212.5g 51 / 0 / .5 = 233

#7
250g Cottage cheese (lowfat) 31 / 6.8 / 2.6 = 180
1 scoop casein 24 / 3 / 1 = 120
1 table spoon peanut butter 4 / 3.1 / 8.1 = 94

TOTALS
59 / 12.9 / 11.7 = 394



TOTALS

261 / 206 / 65 - 2504