Cutting diet critque

[drounds67]

Hi,
Here are the stats, 27 years old, 5'6" 170lbs body fat 16%.
Work out 4 days a week, 3 days in gym with free weights and one day outside with body weight exercises and hour long cardio ride. I also have 45 minute cardio sessions on gym days at 135-140 heartrate.
Please give the diet a look over. I'm trying to cut my body fat percentage down to 10% and then reassess and set a new goal. I have no school this summer so I am devotioning myself to this goal. Also I am a type I diabetic so my doctor has final say but he is an athlete and suggested I ask the bodybuilding community for the insight and experince. So fire away. Thanks again.

Meal 1 (7:00)
2 scoops whey 240cal…40g Pro…3g carbs…2g fat
1 cup Oats 300cal…10g Pro…54g carbs…6g fat
Totals: 540cal…50g Pro…57g carb…8g fat

Meal 2 (10:00)
1.5 oz Homemade beef jerky 174cal…15g Pro…4g carbs…11g fat
Totals: 174cal…15g Pro…4g carbs…11g fat

Meal 3 (12:30)
6 oz Chicken breast 284cal…53g Pro…0 carbs…6g fat
½ Cup brown rice 109 cal…3g Pro…23 carbs…1g fat
Totals: 393cal…56g Pro…23carbs…7g fat

Meal 4 (4:00) Pre workout
2 Scoops of Whey 240cal…40g Pro…3g carbs…2g fat
1/3 Cup Oats 75cal…3g Pro…14g carbs…1g fat
Totals: 315cal…43g Pro...17g carbs…3g fat

Workout (6:30-7:30)

Meal 5 (8:00) PWO
2 Scoops of Whey 240cal…40g Pro…3g carbs…2g fat
1.75 Tablespoon dextrose 80cal…0g Pro….20g carbs…0g fat
1.75 Tablespoon Malodextrin 80cal …0g Pro…20g carbs…0g fat
Totals: 400cal…40g Pro…43g carbs…2g fat

Meal 6 (9:30)
6 oz Top round steak lean 312cal…52g Pro…0g carbs…10g fat
Salad tossed w/lettuce& bell pepper 10cal….1g Pro…..2g carbs….0g fat
Totals: 322cal…53g Pro…2g carbs…8g fat

Meal 7 (11:00)
1 Scoops of Whey 120cal…20g Pro…1g carbs…1g fat
Totals: 120cal…20g Pro…1g carbs…1g fat

Diet Totals:
Calories- 2264
Protein- 277
Carbs- 147
Fat- 40

[DNoMac]

Looks ok, I would substitue whole foods for the whey you have in your first meal as well as pre-workout. I would make your preworkout meal all whole foods. I would swap meal 3 and 6 so that you have carbs in your ppwo meal instead of in the morning. Also, try to add whole foods before bed such as the steak you have in meal 6. You might wanna try to throw in soem EFA's for pro/fat meals. For cutting, your macros look ok. Stick with it for a few weeks and see how your respond, then make adjustments accordingly. Good luck bro!

[AandF6969]

When do you do cardio and lift?

[InsaneInTheMembrane]

I say this in addition to Dnomac's suggestion:

Looks to me you aren't getting enough good fat and EFAs. I would definitely throw in a few grams of EFA gels (evening primrose/flax with fish oil, or Udo's all-in-one EFA) and some nuts (peanuts, pecans, almonds, walnuts, etc...), perhaps 1-2 oz nuts with certain meals. This will give u a better lipid profile for your macro

also, to keep cals at that level (or even up it to 2350), you can dial down your protein a bit to compensate for extra good fat..I personally think you'd be fine with your protein hovering around 240-250g

also, I dunno what ur doctor will say but as a diabetic is the maltodextrin/dextrose combo reccomended pwo? I dont know how that would work...maybe adding some oats and glutamine may be a better idea...but like i said, it's better your doc tackles that issue

cheers

[drounds67]

Thanks for the advice. To answer he question about when I workout. I workout from 6:30 to 7:30. 45 minutes lifting and 45 minutes cardio. I'm kinda happy about your recommndation about the protein. What meals would I want to add the EFA's? Doc was a little concerned about overworking the kidneys with a lot of protein. He said if i'm using all the protein i'm eating that's good if i'm not that can overwork the kidneys which you don't want to do as a diabetic.

[InsaneInTheMembrane]

hmmm, at 2200+ calories, there isnt much room for changes but here goes:

1) Add 1 oz nuts (Get the unsalted mixed kind so u wont get bored) each to meals 2 and 11 ...

2) also add 4g EFA gels (o m e g a 3 and 6) to meal 1

3) Cut out whey for breakfast and replace with 6-8 egg whites (boiled or scrambled in oil-free spray) - you lose half the protein but its fine IMO

4) Replace meal 4 with a grilled chicken breast (25-30g protein) - still shaving off some protein but still ok

you macros cals should be slightly higher but you're still good to go

don't worry too much abt mixing carbs and fats...IMO, that only becomes a factor if the fat is of the saturated kind and the carbs are simple sugars....having good carbs and fats like nuts with oats is fine

cheers mate

[hondacrazy]

Just out of curiosity, how much water do you drink? My diet is alot like yours except I do 30 mins of cardio and 1-1.5hrs lifting 4-5 days a week. I drink a ton of water during the day (that all I drink) and I can't seem to lose more than 1-2 lbs a week...

[TR'05]

^^^Not hijacking this thread or anything, but with respect to the above post^^^...Losing 1-2 lbs a week is ideal and should be your goals, honda and drounds.

Losing anymore than that and you are very likely sacrificing muscle.

[drounds67]

I drink about a gallon and half a day of water. I'm losing on average a pound a week. Some weeks I lose more some less. Which is kinda of weird to me if you do everything the same shouldn't your weight loss be the same every week. I happy with the way things are going. Going to stick with it for 2 months and then reassess at that point.