Cutting diet Critique?

[go4gold]

Stats are 5' 6", 160 ish, about 18-22% bf, Age 32.
Goals for now- To cut to 140 lbs, 11% or less in about 16 weeks. This is just a base. I will build up to 155 ish after this goal is hit, I just want to keep the leaness that I hope to get from this diet.

Meal 1: 0530> P-29/C-18/F-2
1 cup Egg Whites
1/3 cup oatmeal

Meal 2: 0800> P-40/C-3/F-8
Protein shake
1/2 Can Tuna
1/4 Cup almonds or 1 Tbls Natural Peanut Butter

Meal 3: 1030> P-22/C-1/F-11
4oz Ground Turkey
1 cup Romaine Lettuce

Meal 4: 1330> P-51/C-24/F-3
4oz Chicken Breast
Protein shake
1/2 Cup Brown Rice

Workout 1430

Meal 5: 1600> P-46/C-60/F-0
PWO Shake

Meal 6: 1830> P-33/C-1/F-6
5oz cooked salmon
1 Cup Romaine Lettuce

Meal 7: 2100 P-27/C-6/F-18
Casein Protein Shake
1/4 Cup almonds or 1 Tbls Natural Peanut Butter

Protein -248
Carbs -113
Fat -48
Total 1876 Calories

I will have one cheat meal a week and no PWO shake on days I dont workout obviously.

[Vibrantred94gt]

As far as your foods go, they look great IMO. I didn't run all your numbers so can't really comment on that.

[bmit]

Agreed that foods look great as long as the macros are right.

[RaginCajun]

looks good to me. don't know if you are doing it but early morning fasted cardio might help out some as well.

[go4gold]

Thanks guys. I will try and eventually do fasted cardio, but I do have to be at work pretty early. May buy an eliptical or treadmill to put in the house to make that easier to do. I will keep you updated on how it goes. I start everything this weekend.

[Vibrantred94gt]

I bought a nordick track middle of the line treadmill for our down stairs and it is a night and day difference in my desire to get out of bed first thing and do cardio. Nothing, IMO, beats hopping out of bed and being on the treadmill in 30 seconds.

I got mine at the Sears outlet store. It had been bought and returned. Cost me about $380... for a 900.00 treadmill. Good luck!!! You can do it.... !!!

[go4gold]

Hey guys, real quick, do you add fat gram from flax seed oil to your macros for the day? I didn't know that 1 tbls is 14g of fat.

Thanks for the support man, I know I can do it. I'm going to try and get that treadmill soon.

[Vibrantred94gt]

Hey guys, real quick, do you add fat gram from flax seed oil to your macros for the day? I didn't know that 1 tbls is 14g of fat.

Thanks for the support man, I know I can do it. I'm going to try and get that treadmill soon.

Most certainly, without a doubt!! That's one third of my dedicated fat intake every day.

[go4gold]

So then do you think I should cut my fat intake some how or just take in the flaxseed oil on top of my current macros? It will add 28g of fat and 252 cals to my totals.

[gbrice75]

Hey guys, real quick, do you add fat gram from flax seed oil to your macros for the day? I didn't know that 1 tbls is 14g of fat.

Thanks for the support man, I know I can do it. I'm going to try and get that treadmill soon.

Despite popular belief, flax isn't a great choice for our goals. You would be MUCH better off adding fish oils.

I did not look at the entire diet but trust the guys above have gone through it.

[go4gold]

Flaxseed and fish oil have about the same omega 3 and 6. What type of fat is best for cutting? and should I still keep fat intake fairly low, like below 60 grams.

[Vibrantred94gt]

Replace one or two of your natty peanut butter with flax, fish, olive, udos, etc.. oil. It's a pure fat source, vs. the PB which has some carbs. An oil blend like UDOS is what you want if you're aiming for perfection.

You could also take out the lean turkey in meal 3, and add a white fish or chicken breast, salad, and oil dressing. Or ?? You get the idea I think.

Everyone is going to have different advice on fat intake, or macro ratio's for that matter, but for me I like to keep my fat no higher than 65. I aim for 55 right now. My body doesn't like fat....

I'm just getting back into diet and find that a calorie tracker helps, if not to track cals/macros it helps me plan. I can just enter foods for the day, change servings here, change foods there, and end up with several different scenarios that would work for my needs based on what I feel like eating. It doesn't change much, but as mentioned here and there. Then I just refer to my food list for the day, or change it if my needs arise. I have a pool of food to chose from, and I work from home so I'm always near my stash. Takes some of the planning out, but not much. Gives me some flexibility more than anything.......

Maybe someone else will chime in with some tips for ya... there are far more knowledgeable guys on here.


Hope this helps.....

[gbrice75]

Flaxseed and fish oil have about the same omega 3 and 6. What type of fat is best for cutting? and should I still keep fat intake fairly low, like below 60 grams.

Again, flax is not on par with fish oil when it comes to omega3. Conversion to EPA/DHA is minimal - fish oils would be a much better choice.

Lyle McDonald goes into this pretty extensively in some of his articles. Suggest you check out his site and do some research.

[go4gold]

Again, flax is not on par with fish oil when it comes to omega3. Conversion to EPA/DHA is minimal - fish oils would be a much better choice.

Lyle McDonald goes into this pretty extensively in some of his articles. Suggest you check out his site and do some research.

Thanks man. I will check it out. I do have fish oil capsules, I will throw them in as well. Thanks guys for all the input. I think I should get good results. Gotta cut so I can rebuild. It will be 6 months in the making to be where I want to be I'm guessing.

[gbrice75]

Thanks man. I will check it out. I do have fish oil capsules, I will throw them in as well. Thanks guys for all the input. I think I should get good results. Gotta cut so I can rebuild. It will be 6 months in the making to be where I want to be I'm guessing.

Good luck bro, the bold is what i'm currently in the process of doing as well.

[Standby]

Meal 2: 0800> P-40/C-3/F-8
Protein shake
1/2 Can Tuna
1/4 Cup almonds or 1 Tbls Natural Peanut Butter

huh?? why the shake and not a full can of tuna?

[go4gold]

Good luck bro, the bold is what i'm currently in the process of doing as well.

Well Ive seen your progress and it looks very promising. Thanks for the support. I'm confidence I will hit my goals.

Meal 2: 0800> P-40/C-3/F-8
Protein shake
1/2 Can Tuna
1/4 Cup almonds or 1 Tbls Natural Peanut Butter

huh?? why the shake and not a full can of tuna?

I know, but not the biggest tuna guy unless I could add mayo, but my diet is very sensitive and its just easier this way for me to hit my target macros. Its only one scoop of protein which takes 10 seconds to drink. Just trying to make sure I dont feel too full on the diet so I can eat what is planned.

[gbrice75]

Meal 2: 0800> P-40/C-3/F-8
Protein shake
1/2 Can Tuna
1/4 Cup almonds or 1 Tbls Natural Peanut Butter

huh?? why the shake and not a full can of tuna?

Because tuna is gross and protein shakes are tasty!!!

Nothing wrong with this.

[Standby]

Because tuna is gross and protein shakes are tasty!!!

Nothing wrong with this.

i dont like dishes!