Cutting diet, help me plz!

[wack]

Like i said in another tread, i need to cut, my goal is ± 12%

My stats are: 5,10 - 175lbs - 20yr - training for 4yr -BF% around 20

BMR: 1885 x 1.55 = 2922

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Breakfast:
Egg white cooked 1.5cup - 0fat, 2carb, 25pro
Quick oat 1cup - 7fat, 81carb, 18pro
Cottage chesse 1cup - 2fat, 6carb, 28pro
(9FAT, 89CARB, 71PRO)

Lunch:
Chicken breat 200g (7oz) - 15fat, 0carb, 58pro
Rice, 135g - 1fat, 108carb, 9pro
Green fresh veggies
(16FAT, 108CARB, 67PRO)

30min before workout:
Optimum whey shake 1scoop - 1fat, 3carb, 24pro
(1FAT, 3CARB, 24PRO)

PWO:
20g sugar
Optimum whey shake 1.5scoop - 1.5fat, 4.5carb, 36pro
(1.5FAT, 4.5CARB, 36PRO)

Lunch:
Beef steak 200g (9oz) - 18fat, 0carb, 68pro
Green veggies
(18FAT, 0CARB, 68PRO)

Before bed:
Optimum casein shake ½ scoop - 1fat, 4carb, 24pro
(0.5FAT, 2CARB, 12PRO)

TOTAL:

CALS: 2362
FAT: 46g
CARB: 206.5g
PRO: 278g

[jamyjamjr]

looks decent...

[eatrainrest]

Like i said in another tread, i need to cut, my goal is ± 12%

My stats are: 5,10 - 175lbs - 20yr - training for 4yr -BF% around 20

BMR: 1885 x 1.55 = 2922

¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯ ¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯¯ ¯¯¯¯¯¯¯¯¯¯¯

Breakfast:
Egg white cooked 1.5cup - 0fat, 2carb, 25pro
Quick oat 1cup - 7fat, 81carb, 18pro
Cottage chesse 1cup - 2fat, 6carb, 28pro
(9FAT, 89CARB, 71PRO)

Lunch:
Chicken breat 200g (7oz) - 15fat, 0carb, 58pro15 g of fat in chicken breast? nah bro thats wrong, what are you eating kfc
Rice, 135g - 1fat, 108carb, 9prowhat kind of rice bro.. i eat 1 cup (195g cooked brown rice and that equals 45g carb.. idno where your getting 108g
Green fresh veggies (i would still count these to my daily caloric itnake, although not my daily carbohydrate intake)
(16FAT, 108CARB, 67PRO)

30min before workout:
Optimum whey shake 1scoop - 1fat, 3carb, 24pro
(1FAT, 3CARB, 24PRO)

PWO:
20g sugar (subsititute with a plain bagel or something semi-simple)
Optimum whey shake 1.5scoop - 1.5fat, 4.5carb, 36pro
(1.5FAT, 4.5CARB, 36PRO)

Lunch:
Beef steak 200g (9oz) - 18fat, 0carb, 68pro
Green veggies
(18FAT, 0CARB, 68PRO)

Before bed:
Optimum casein shake ½ scoop - 1fat, 4carb, 24pro
(0.5FAT, 2CARB, 12PRO)

TOTAL:

CALS: 2362
FAT: 46g
CARB: 206.5g
PRO: 278g

macros are off bro you defiantely gotta check them out

[jamyjamjr]

if im not mistaken, he used fitday for this

[eatrainrest]

if im not mistaken, he used fitday for this

he better be wrong or im totally wrong lol, ive taken looks at the nutrition foods on many sites to double check, and also check out foods at the stores. never ran across chicken breast with 15 g of fat (7oz) and 1 cup of cooked brown rice is not 108g carb

[eatrainrest]

Nutrition facts

Serving Size 1 cup (195g) brown rice
Amount per serving
Calories 216 Calories from Fat 16
Hide Daily Values % Daily Value*
Total Fat 2g 3%
Saturated Fat 0g 0%
Polyunsaturated Fat 1g
Monounsaturated Fat 1g
Cholesterol 0mg 0%
Sodium 10mg 0%
Total Carbohydrates 45g 15%
Dietary Fiber 4g
Sugars 1g
Protein 5g

next source

Nutrition Facts
Calories 218 (913 kJ) brown rice
% DV 1
Total Fat 1.6g 2%
Sat. Fat 0.3g 2%
Cholesterol 0mg 0%
Sodium 2mg 0%
Total Carbs. 45.8g 15%
Dietary Fiber 3.5g 14%
Protein 4.5g
Calcium 19.5mg
Potassium 154mg


FIT DAY .COM 1 CUP BROWN RICE

Nutrition Facts

Amount Per 1 cup, cooked
Calories 214.8
Calories from Fat 15.67

% Daily Value *
Total Fat 1.74g 3%
Saturated Fat 0.348g 2%
Polyunsaturated Fat 0.625g
Monounsaturated Fat 0.633g
Cholesterol 0mg 0%
Sodium 586.61mg 24%
Potassium 83.33mg 2%
Total Carbohydrate 44.43g 15%
Dietary Fiber 3.48g 14%
Protein 4.99g 10%
Alcohol 0g

[Jfew44]

Looks pretty decent. I would get some detrose or wms for your pwo shake. What works for me is to double the amount of protein in my shake. 50grams of protein, 100grams of wms. You're going to need a meal of complex carbs and protein about an hour after training. Also, I'm pretty sure you're using 1 1/2 cups of oats for breakfast but that's no big deal.

[makod]

FYI 3/4 cup of my brown rice is 85grams and has 40grams of carbs

[eatrainrest]

FYI 3/4 cup of my brown rice is 85grams and has 40grams of carbs

where did you get those macros from? you might be reading uncooked possibly? how many cals does your 3/4 cups have because the above mentioned almost match when you do th emath

[jamyjamjr]

hummm.. this is interesting.. we've always had issues with correct macros

[eatrainrest]

i think there will always be issues with macros jammy lol.. the best thing is to get macros form as many different sources as you can to get a more comfortable feel that your right lol

[jamyjamjr]

yea, agreed..

[wack]

I took macro direct on the label of the rice!

Thanks everybody, and if you have suggestion, don't hesitate!

For chicken, of course i take this on fitday.com, i don't think its true about 15g of fat, but im happy if its less than that!

[eatrainrest]

no problem, but the rice is definately not 108g carb. on the food label of rice it will tell you what it is DRY.

[makod]

where did you get those macros from? you might be reading uncooked possibly? how many cals does your 3/4 cups have because the above mentioned almost match when you do th emath

This is off my packet of 2 minute rice. Are you saying that after i put them in the microwave the macros will change?

[eatrainrest]

well in that case i dont know, i was under the impression that you were cooking it. i know that my macros are accurate for my 1 cup

[wack]

Ok, so far for the diet its seems to be nice but what about a good training?

should i do:
1st exercise 5x5
2nd exercise 3x10
3rd exercise 3x10
4th exercise 3x10

i dont know what should be the best for cutting and stay strong, i dont want to burn muscle!

thanks!

[eatrainrest]

Ok, so far for the diet its seems to be nice but what about a good training?

should i do:
1st exercise 5x5
2nd exercise 3x10
3rd exercise 3x10
4th exercise 3x10

i dont know what should be the best for cutting and stay strong, i dont want to burn muscle!

thanks!

a solid diet and plenty of low intensity cardio

[wack]

yeah of couse i'll run 6-7days, 20-30min, i'll swim 3-4 times too... but i also need a solid training!

[Phate]

Ok, so far for the diet its seems to be nice but what about a good training?

should i do:
1st exercise 5x5
2nd exercise 3x10
3rd exercise 3x10
4th exercise 3x10

i dont know what should be the best for cutting and stay strong, i dont want to burn muscle!

thanks!

depends on what you want to accomplish?

do you want to gain size, increase strength, niether?

[wack]

gain size, drop BF

[eatrainrest]

yeah of couse i'll run 6-7days, 20-30min, i'll swim 3-4 times too... but i also need a solid training!

if your goals are to gain size/lose bf this is not an ideal cardio plan. everythign you mentioned here is high intensity and will use muscle (primarily) and fat as energy sources. i would stick to an alternating high and low itnensity 1-2x weekly max, and the rest 20-30 min low intensity. you find that out by subtracting 220-age, then multiplying that by .7 and that is the magic number. train below that for low intensity and take that number (220-age) and multiply that by .8 and that is where i would train for high intensity BUT make sure it is not for a prolonged period i think under 1.5 minutes high alternating with 3-5 min low 1-2x per week is fine. and the rest is low intensity cardio below 70% HR

[wack]

Ok, and the shake before workout, i take it like 30min before?

[eatrainrest]

this is where it can get confusing... depending on whats int he shake i would take it immediately before.. liek isopure zero carbs take one scoop... tahts what i wills tart doing once i get a damn treadmill