Please critique cutting diet

[unclebeets]

I'm 27, 215 about 14%BF and a lifetime natural. Been cutting for the past three weeks and I figure I should have my diet critiqued in case you guys can see something that needs to be tweaked

Cardio 45mins

Meal 1
Two Scoops whey
240 Cals
46 Pro
8 Carb
5 Fat

Meal 2
5 egg whites 1 whole egg
1/2 cup oatmeal, splenda and cinnamon
320 Cals
42 pro
28 carb
2 fat

Meal 3
Chicken Breast
1 Cup cooked brocolli
250 cals
44 pro
8 carb
5 fat

Meal 4
Chicken Breast
1 Cup Cooked brocolli
250 cals
44 pro
8 carb
5 fat

Snack after work
1 Ounce Almonds
165 Cals
6 Pro
6 Carb
15 Fat

Meal 5
Chicken Breast
3/4 (cooked) brown rice
Large Salad with lite italian dressing (don't worry swole, it's low in carbs)
450 Cals
45 pro
37 carb
6 fat

PWO shake
2 scoops whey and 70 g dextrose (dextrose only on training days)

Workout days (with dextrose)
520 Cals
46 pro
76 carb
4 fat

Non Workout Days (without dextrose)
240 Cals
46 Pro
6 Carb
4 fat

Before Bed
1 Table spoon Flax Oil
1 Cup Cottage Cheese
320 Cals
30 pro
8 carb
17 Fat

Daily totals (Workout days)
Calories 2515
Protein 303
Carb 177
Fat 63

Daily totals (Non workout days)
Calories 2235
Protein 303
Carb 107
Fat 63

So what do you guys think, I'll make changes wherever required.

[SwoleCat]

Missing key fats and other areas.

See the "how to cut" sample atop this forum for a good general guide.

Good luck!

~SC~

[unclebeets]

I took another look at that thread and am guessing the problems you're referring to are

1) Increase Flax intake, I'll add another two tablespoons
2) Move the meal with the brown rice to 45 mins post workout

I'm guessing the Calorie intake and overall macros are ok with the exception of the carbs maybe being a touch too high, I should add that I did not subtract the the fibre from the carb grams.

[audis4]

...actually, I think hes referring to the fact that you're missing fats or carbs in meals 1,3, and 4 (workout day). Don't eat protein,carbs, or fats alone. Don't mix macros. Get rid of the snacks. Eat 5-6 meals based 2-3 hours apart. If you HAVE to snack and your eyes are gonna roll back in your head and pass out, have some broccoli or veggies or sugar free popsicles.

Some may disagree but IMO, I would limit the shakes to PWO only. I also don't count the calories coming from broccoli or spinach just because I don't think it's important to do so.