dire need of guidance and help forming the right cutting diet

[mgs83]

hey damien, ok, well on average this is what i typically would would eat in a day, with some variation of course

5:15am
turkey sausage (1/2 cup)
3 egg white (scrambled)
cooked diced potatoes (1/2 cup)
low fat cheese (1 slice)

cals (273)/ fat (13.2) carbs (14.4) protein (24.4)

845am
3 rice cakes plain
1 lowfat fruit yogurt
245cals/2.6g fat/50.3carbs / 7.9g protein

1145am (lunch)

6oz baked plain chicken breast
1 1/2 cups boiled brown rice (plain)

660cals/ 15.6g fat/ 68.8g carbs / 57.1g protein

2:15 workout

4:30 (PWO) shake
5 grams L-Glutamine,2 scoops whey protein,5g beta alanine (intraxcell),Animal Nitro stack essential amino acids pills.

150 cals/ 20g carbs / 3g fat/ 46g protein

5:30

5oz salmon baked
8 medium size asparagus spears (broiled) pinch of salt and pepper
1 cup brown rice (boiled, plain)

507cals / 15.3g fat / 50.3g carbs / 42.0g protein

9:00pm
casein shake with PB

315 cals / 18.5 g fat / 14.6g carbs / 32g protein


now this is on average, but i think i definetely have issues with my snaks/meals during the day. I think my main meals, lunch dinner are ok?? guys, help me out and be as brutal as possible, i can take it, i gotta get this diet down right......fitday.com in incredbile! thanks for site

[Damienm05]

hey damien, ok, well on average this is what i typically would would eat in a day, with some variation of course

5:15am
turkey sausage (1/2 cup) Drop this, heavily processed and high in sodium/fat/fillers.
3 egg white (scrambled) make it at least 6 egg whites and add 1-2 whole eggs. Shoot for 40g of protein.
cooked diced potatoes (1/2 cup) Sounds good but it's a simple carb. Do 1 cup of oats/oatmeal - 50g complex carbs.
low fat cheese (1 slice) Drop this.

cals (273)/ fat (13.2) carbs (14.4) protein (24.4)

Ideal Breakfast: 2 eggs, 8 whites, 1 cup oats.

845am
3 rice cakes plain Drop this, poor carb choice
1 lowfat fruit yogurt Drop this, high in sugar and not enough protein.
245cals/2.6g fat/50.3carbs / 7.9g protein

This meal is fit for a 16-year old beauty pageant contestant. You need to eat 30-40g of lean protein and complex carbs. Example: 6 oz. grilled chicken, 1 sweet potato

1145am (lunch)

6oz baked plain chicken breast looks good to me.
1 1/2 cups boiled brown rice (plain) I'd do 1/2 that amount - 3/4 cup

660cals/ 15.6g fat/ 68.8g carbs / 57.1g protein

2:15 workout

4:30 (PWO) shake
5 grams L-Glutamine,2 scoops whey protein,5g beta alanine (intraxcell),Animal Nitro stack essential amino acids pills.

150 cals/ 20g carbs / 3g fat/ 46g protein

I dunno what type of shake has 20g carbs. Regardless, add 1/2 cup oats and you're good to go on PWO
5:30

5oz salmon baked
8 medium size asparagus spears (broiled) pinch of salt and pepper
1 cup brown rice (boiled, plain) 1/2 cup only, eat more veggies to fill up if you have to. Otherwise this is a nice PPWO meal.

507cals / 15.3g fat / 50.3g carbs / 42.0g protein

9:00pm
casein shake with PB Perfect, dunno how it's 15g of carbs, should be more like 6 but that's fine.

315 cals / 18.5 g fat / 14.6g carbs / 32g protein


now this is on average, but i think i definetely have issues with my snaks/meals during the day. I think my main meals, lunch dinner are ok?? guys, help me out and be as brutal as possible, i can take it, i gotta get this diet down right......fitday.com in incredbile! thanks for site

You had the right idea. Your breakfast and second meal were in shambles but I've fixed them. Your other meals were good but needed adjustments. Try to tailor your carbs based on energy expenditure. For example, 50g for breakfast, 40g next meal, 40g pre-workout, 40g PWO, 25g PPWO, 0 before bed. As it stands, you have 6 nice meals which should be enough. Make the changes and calculate new macros and include DAILY TOTALS. You're almost there.

There is also an issue with your fat macro currently. For example, you've listed chicken breast and brown rice as having 15g of fat - unless you're adding a teaspoon of olive oil, that can't be right. So make sure you get that sorted out, we may have to add some fats throughout the day via oils and capsules to get you at least 50g.

As a general rule, no sugar, dairy, or saturated fats beyond what's in meat when cutting.