Cutting diet with macro's

[scotty51312]

Currently on week 2 of PCT. 5 weeks from now i'm going to be starting a cutting diet here's what i've worked up so far from items i'm use to eating

Meal 1 when i wake up
1 scoup whey 4 grams fish oil
Cal 130 Protien 26 carb 3 fat 6

Meal 2 approximately 1 hour later (however long it takes me to shower get dressed and prepare it)
1 cup egg beaters with 2 slices fat free cheese with 1/2 cup oats 5 g olive oil (in the egg beaters)
340/37/34/8

Meal 3 3-4 hours later
10 oz chicken breast 2/3 cup sweet potatoes 1 cup brocoli
470/62/41/7

Meal 4 Pre work out meal
2 oz (uncooked wieght) whole wheat pasta (penne)1 slice fat free cheese 1 can tuna 1 ozfrozen peas (makes something like a tuna caserole)
325/33/43/2

Meal 5 Post work out shake imediately after workout
2 scoups whey 1/2 cup oats/5g flaxseed oil
450/57/34/12

Meal 6 no more than 2 hours later usually 1 hour is a repeat of meal 3 the veg might change or it might be the equivelent in turkey breast or sirloin depending on how sick of chicken i get
470/62/41/7

Meal 7 usually before bed
3/4 cup fat free cottage cheese
2 tbsp natty peanutbutter.

total numbers for the day are

2460cal 306g protien 211g carb 56g fat
51% Protien
37% carb
10% fat

Current maintenance calories are right around 2900-3000 which is what im eating now. I'm planning on upping the cardio just by about another 30-60 minutes a week from what i do now. Goal is to go from 17-18% bodyfat down to twelve or under before the end of february to start a spring cutting cycle.

Once again any input is appreciated.

[scotty51312]

Bump

[alanator]

i wish i had enough dedication for this

[scotty51312]

getting where ya want is probably about 75% diet and %25 training

[Twist]

Currently on week 2 of PCT. 5 weeks from now i'm going to be starting a cutting diet here's what i've worked up so far from items i'm use to eating

Meal 1 when i wake up
1 scoup whey 4 grams fish oil
Cal 130 Protien 26 carb 3 fat 6

Meal 2 approximately 1 hour later (however long it takes me to shower get dressed and prepare it)
1 cup egg beaters with 2 slices fat free cheese with 1/2 cup oats 5 g olive oil (in the egg beaters)
340/37/34/8

Meal 3 3-4 hours later
10 oz chicken breast 2/3 cup sweet potatoes 1 cup brocoli
470/62/41/7

Meal 4 Pre work out meal
2 oz (uncooked wieght) whole wheat pasta (penne)1 slice fat free cheese 1 can tuna 1 ozfrozen peas (makes something like a tuna caserole)
325/33/43/2

Meal 5 Post work out shake imediately after workout
2 scoups whey 1/2 cup oats/5g flaxseed oil
450/57/34/12

Meal 6 no more than 2 hours later usually 1 hour is a repeat of meal 3 the veg might change or it might be the equivelent in turkey breast or sirloin depending on how sick of chicken i get
470/62/41/7

Meal 7 usually before bed
3/4 cup fat free cottage cheese
2 tbsp natty peanutbutter.

total numbers for the day are

2460cal 306g protien 211g carb 56g fat
51% Protien
37% carb
10% fat
fat is borderline low, carbs are a little low for my liking, but looks pretty good... depending on your stats.
Current maintenance calories are right around 2900-3000 sounds highwhich is what im eating now. I'm planning on upping the cardio just by about another 30-60 minutes a week from what i do now. Goal is to go from 17-18% bodyfat down to twelve or under before the end of february to start a spring cutting cycle.

Once again any input is appreciated.

whats your stats? pics always help
Unless you are super ripped, diet looks good. I need more info though.

[scotty51312]

31
6'
220lbs
17-18%bodyfat (caliper tested) put on a little weight durring last cycle
training hard for 3 years (off and on for 10 before that)

I was kinda worried that the protien might be a little high

Sorry about the pic quality taken with my phone cam

[Twist]

Looks good to me bro, sounds like you are on the right track.

[scotty51312]

Thank a lot man i appreciate the time

[gbrice75]

Currently on week 2 of PCT. 5 weeks from now i'm going to be starting a cutting diet here's what i've worked up so far from items i'm use to eating

Meal 1 when i wake up
1 scoup whey 4 grams fish oil
Cal 130 Protien 26 carb 3 fat 6

Meal 2 approximately 1 hour later (however long it takes me to shower get dressed and prepare it)
1 cup egg beaters with 2 slices fat free cheese with 1/2 cup oats 5 g olive oil (in the egg beaters)
340/37/34/8

I'd save the fat meals for leater in the day, so i'd remove the olive oil here



Meal 3 3-4 hours later
10 oz chicken breast 2/3 cup sweet potatoes 1 cup brocoli
470/62/41/7

Good meal

Meal 4 Pre work out meal
2 oz (uncooked wieght) whole wheat pasta (penne)1 slice fat free cheese 1 can tuna 1 ozfrozen peas (makes something like a tuna caserole)
325/33/43/2

Drop the sugary peas!

Meal 5 Post work out shake imediately after workout
2 scoups whey 1/2 cup oats/5g flaxseed oil
450/57/34/12

Maybe 1 cup of oats

Meal 6 no more than 2 hours later usually 1 hour is a repeat of meal 3 the veg might change or it might be the equivelent in turkey breast or sirloin depending on how sick of chicken i get
470/62/41/7

Turkey breast - not cold cut/deli meat I hope

Meal 7 usually before bed
3/4 cup fat free cottage cheese
2 tbsp natty peanutbutter.

total numbers for the day are

2460cal 306g protien 211g carb 56g fat
51% Protien
37% carb
10% fat

Current maintenance calories are right around 2900-3000 which is what im eating now. I'm planning on upping the cardio just by about another 30-60 minutes a week from what i do now. Goal is to go from 17-18% bodyfat down to twelve or under before the end of february to start a spring cutting cycle.

Once again any input is appreciated.

Not too bad, but I think protein is kind of high and carbs are a bit low.. maybe up the fat too. 40/40/20 or something closer to that.

[scotty51312]

Just for fun I'm bumping my old cutting diet thread just as a reminder of how far I've came. I'm going to keep an irregular log here, while I consider competing in another physique show in the fall. Diet so far today consists of

1 scoop whey and 1/2 cup oats when I woke up

Omlet 6 egg whites 2 whole eggs spinach, mushrooms around an hour later

1 scoop whey 1/2 cup oats after an hour of cardio

8oz chicken breast 1/4 cup quinoa 1/4 cup brown rice. 5oz steamed brocolli

only 2 more meals to go

[GirlyGymRat]

May I ask if u are in better shape now or when u last logged in 2010?

[scotty51312]

Good question

I'm probably in the 15% bodyfat range. At about 205lbs. My lean body mass is better. But as far as being in shape. I feel much better, my cardio's better, and strength has came a long way.

I spent the last 4 years as a trainer continuously learning. Finished up my NASM certifications in corrective exercise and my ACE cert in strength and conditioning. I'm still taking classes towards being a registered dietitian.

So yes I'm in better shape now. I always missed this forum and credit it as the spark that made me hunger to learn.

I'll take a selfie pic or two and post them as soon as i can find my stupid USB cable

[scotty51312]

. Hopefully this attaches

[scotty51312]

So after 4 days of no slip ups on my diet other than one sugary protein bar because I had a long drive, I decided tonight after an hour of cardio to splurge a little and have two 7oz filet mignon's with mushrooms and asparagus

Leg day seems to have stuck with me longer than Id like, 3 days later and the hammys are still tight. Probalby from a 10X10 routine i started this week.

[scotty51312]

So my diet was solid for the past 3 days with no cheats till someone invited me out last night and I said sure why not one vodka martin won't hurt to bad. Well one turned into 5. I hate hitting setbacks like this. Hangover breakfast consisted of

6 egg white 3 whole egg omlet with spinach, green peppers, mushrooms.

1/2 organic grapefruit.
1/2 banana
1/2 cup oats made with 1/2 cup hemp milk
24oz of coconut water

Already feeling better.

[GirlyGymRat]

Looking good.