Cutting diet, Please critique

[stokes33]

Okay lol let's try this again.


Age: 22
Height: 5'8
Weight: 171
Bodyfat Percentage: 15-16%
TDEE: 3218
BMR: 1865.73
Goals: I want to get to 10% bf within two months, that's my short term goal. My longer term is to get to 7%.

Diet Plan

Cardio 7:20 am
20 min HIIT, on an empty stomach

Meal 1 8:30 am (Pre Workout)
Whey Protein= 25g protein, 4g carbohydrates, 1.5g Fat
1/2 Cup of Oats = 5g protein, 27g carbohydrates, 3g Fat

Total macros = 30g protein, 31g carbohydrates, 4.5g Fat

Workout 9:30 am
Train an hour and a half. I do about an hour with weights and 20 min HIIT cardio.

Meal 2 Post workout 11:00 am
Whey Protein = 50g protein, 4g carbohydrates, 1.5g Fat
Banana = 1g protein, 26g carbohydrates, 1.8g Fat
Total Macros = 51g protein, 30g carbohydrates, 3.3g Fat

Meal 3 12:00pm
8 oz Chicken Breast = 50g protein, 0g carbohydrates, 3g Fat
Can of green beans = 3g protein, 13g carbohydrates, 0g Fat

Total Macros = 53g protein, 13g carbohydrates, 3g Fat


Meal 4 2:00 pm
1 cup of fat free yogurt = 12g protein, 2g carbohydrates, .5g Fat
Half scoop of whey protein = 12g protein, 18g carbohydrates, 0g Fat
Total Macros = 25g protein, 20g carbohydrates, .5g Fat

Meal 5 4:00 pm
1 oz of almonds = 6g protein, 1g carbohydrates, 5g Fat
1 Hard boiled egg= 6g protein, 5g carbohydrates, 15g Fat

Total Macros = 12g protein, 6g carbohydrates, 20g Fat

Meal 6 6:00pm
8 oz Chicken breast = 50g protein, 0g carbohydrates, 3g Fat

Total Macros = 50g protein, 0g carbohydrates, 3g Fat

Meal 6 (before bed, Time)
Casein Protein = 30g protein, 5g carbohydrates, 1.5g Fat
2 Tbsp of natty PB = 7g protein, 8g carbohydrates, 15g Fat

Total Macros = 37g protein, 13g carbohydrates, 16.5g Fat

Total Macros for the Whole Day
257g protein, 113g carbohydrates, 50.8g Fat, TOTAL CALORIES 1937, TDEE 3218

[caffeine_menace]

Okay lol let's try this again.


Age: 22
Height: 5'8
Weight: 171
Bodyfat Percentage: 15-16%
TDEE: 3218
BMR: 1865.73
Goals: I want to get to 10% bf within two months, that's my short term goal. My longer term is to get to 7%.

Diet Plan

Cardio 7:20 am
20 min HIIT, on an empty stomach

Meal 1 8:30 am (Pre Workout)
Whey Protein= 25g protein, 4g carbohydrates, 1.5g FatDo 6-8 egg whites here or add 4 egg whites with the whey but whole food is better
1/2 Cup of Oats = 5g protein, 27g carbohydrates, 3g Fat

Total macros = 30g protein, 31g carbohydrates, 4.5g Fat

Workout 9:30 am
Train an hour and a half. I do about an hour with weights and 20 min HIIT cardio.

Meal 2 Post workout 11:00 am
Whey Protein = 50g protein, 4g carbohydrates, 1.5g Fat
Banana = 1g protein, 26g carbohydrates, 1.8g Fatsome would say drop this in favor of oats but its up to u...
Total Macros = 51g protein, 30g carbohydrates, 3.3g Fat

Meal 3 12:00pm
8 oz Chicken Breast = 50g protein, 0g carbohydrates, 3g Fatdo 4oz instead
Can of green beans = 3g protein, 13g carbohydrates, 0g Fat
add a complex carb here(example sweet potato,brown rice ect,...)

Total Macros = 53g protein, 13g carbohydrates, 3g Fat


Meal 4 2:00 pm
1 cup of fat free yogurt = 12g protein, 2g carbohydrates, .5g Fat
Half scoop of whey protein = 12g protein, 18g carbohydrates, 0g Fat
Total Macros = 25g protein, 20g carbohydrates, .5g Fatdrop this whole meal for real food...4oz lean protein/complex carb

Meal 5 4:00 pm
1 oz of almonds = 6g protein, 1g carbohydrates, 5g Fat
1 Hard boiled egg= 6g protein, 5g carbohydrates, 15g Fat
AGAIN drop this whole meal for real food...4oz lean protein/complex carb
Total Macros = 12g protein, 6g carbohydrates, 20g Fat

Meal 6 6:00pm
8 oz Chicken breast = 50g protein, 0g carbohydrates, 3g Fat
add fibrous veggies here
Total Macros = 50g protein, 0g carbohydrates, 3g Fat

Meal 6 (before bed, Time)
Casein Protein = 30g protein, 5g carbohydrates, 1.5g Fat
2 Tbsp of natty PB = 7g protein, 8g carbohydrates, 15g Fat

Total Macros = 37g protein, 13g carbohydrates, 16.5g Fat

Total Macros for the Whole Day
257g protein, 113g carbohydrates, 50.8g Fat, TOTAL CALORIES 1937, TDEE 3218

Ur protein intake is to high should be 1.5 x lean body weight. Fix all above and repost with new foods and macros and it should lower ur protein and increase ur carbs to where u need to be aswell. Want to stay in the 2700-3000 calorie range, closer to 3000 on cardio days and 2700 on non cardio days

[stokes33]

OKay thanks! How much complex carbs per meal should I have?