Critique My Diet Plan Please - Cutting

[Jonesyy]

It is coming to that time of year again - the run-up to the summer which for a lot of people means time to trim the winter coat of fat to look as good as possible when it comes to hitting the beach. Massive generalisation for an opening sentence but I do have grounds to be happy this year - I have finally reached what I consider my target for this year in bulking, or, just about.

I am 12st 7lbs, up from 11st 11lbs in September and I am hoping to be 13st by late January/some time in Feb. Sorry for those that don't work in stone. Point is this year I get to try my hand at cutting for once, as my body fat percentage has also risen to about 14-16%. I am hoping to clean this to about 12% roughly and get a bit more definition in the muscles which right now look a little rounded, as though covered by a tiny layer of fat.

To the point:

Me:
22 Years Old
6'1"
13st
14-16% BF



The Food:

Note: Most carb values at 100g

I will try to keep carbs down after 4pm. I will be using:

• Oats
• Pasta
• Rice
• Beans

As my main source of carbohydrates.

For protein:

• Chicken
• Beef
• Eggs
• Shakes
• Tuna
• Cottage Cheese

The fats will come from Tuna, but I feel this is an area I could use some lecturing on as I am quite unfamiliar with where to get good fats from.

Supplements:
MyProtein Instant Oats, Impact Whey Protein and Total Protein
Also may look into trying Creatine and/or BCAA's.

I also use Multivitamins, Fish Oil tablets and Glucosamine Sulphate

My macros are in this print screen, hopefully it will work.



It is looking like (Carbs/Protein/Fats/Cals)
172/276.5/39.1/2134

Personally I think I am lacking in calories and fats. Perhaps I could replace some of the carbs with fats and find a way to get my cals closer to 3000?

For the gym:

The usual training, but added 30minutes cardio at start and end of each session.

Thank you for any help that you can offer, I really appreciate it. I couldn't have managed to get from 11st to 13st in a year without you guys!

Dan

[Jonesyy]

Any form of feedback at all would be really appreciated. Otherwise I will try to follow this programme and re-balance my macros a little.

[tall76]

Food choices all look good- have u thought about doing a carb cycle of some type? I find it really helps me get lean and mean and does wonders for ur mental state having a few high carb days. Also energizes my workouts having the hi carb days. You really get run down trying to kick ass in the gym, do cardio, oh- and u probably have a job too (why doesnt anyone pay us to work out and eat right??) And doing all that under 200g carbs per day is tough

[--->>405<<---]

Food choices all look good- have u thought about doing a carb cycle of some type? I find it really helps me get lean and mean and does wonders for ur mental state having a few high carb days. Also energizes my workouts having the hi carb days. You really get run down trying to kick ass in the gym, do cardio, oh- and u probably have a job too (why doesnt anyone pay us to work out and eat right??) And doing all that under 200g carbs per day is tough

Shoot tall ive been doing all that with 100g carbs

[Jonesyy]

Yeah I am at Uni and have a part-time job so I really do need the carbs at 6pm to get my through the bar job on a night :P

You raise an interesting point but I have never heard of a carb cycle (I admit I am still pretty ignorant in this whole thing, I am quite young still after-all). I aspire to be in great shape and maybe compete around 23 or so, but I have a long way to go. The carb spikes help with the energy I am assuming? But also, I assume you need to train hard and do a lot of cardio that day to keep the energy from turning into fat reserves?

[tall76]

405- I don't know how u do that man I get real mean at 100g. My wife will be tryin to stuff bread in my mouth I'm so nasty. Do some research on carb cycling- think of it as a way to keep ur metabolism revved up.

[tall76]

I don't do a lot of cardio on the hi carb days- but I make sure to get a leg or back workout in the day after my 2 hi carb days

[Jonesyy]

Cheers for the help, but if anybody else has any advice or criticisms please let me know before I start later this week!