Started my diet today, have a look

[manwitplans]

Cutting Diet

USA info:

Weight: 240 pounds
Height: 6'0? (184 cm)
Years: 19
Bodyfat: 20-21

Europe info:

Weight: 109,2kg
Height: 184cm
Years: 19
Bodyfat: 20-21


Diet:

1:

- Oatmeal, 120 gram. Pro – 13,7g Fat – 9,4g Carb – 75,7. Kcal: 470
- BioWhey, 75 gram. Pro – 58,5g Fat – 4.8g Carb – 3,3g. Kcal: 291
- FitnessEFA 4 caps, fish fat. Fat – 4g. Kcal: 36

Tot: 797

2:

- 6 eggs, 280 gram. Pro – 37,2g Fat – 37,2g Carb – 0,8g. Kcal: 524


Måltid 3:

- Chickenbreast, 100 gram. Pro – 27,1g Fat – 4,2g Carb – 0g. Kcal: 147
- Brokkoli, 75 g. Pro – 2,1g Fat – 0,2g Carb – 1,6g. Kcal: 21
- Oliveoil, 31g. Pro – Fat – 30,6 Carb – 0g. Kcal: 271

Tot: 439


Måltid 4:

- Chickenbreast, 100 gram. Pro – 27,1g Fat – 4,2g Carb – 0g. Kcal: 147
- Brokkoli, 75 g. Pro – 2,1g Fat – 0,2g Carb – 1,6g. Kcal: 21
- Oliveoil, 31g. Pro – Fat – 30,6 Carb – 0g. Kcal: 271

Tot: 439





After workout (5):

- BioWhey, 75 gram. Pro – 58,5g Fat – 4.8g Carb – 3,3g. Kcal: 291
- BioCarb, 80 gram. Pro – 0g Fat – 0g Carb – 76g. Kcal: 304

Tot: 595kcal

Måltid 6:

- Chickenbreast, 150 gram. Pro – 40,7g Fat – 6,3g Carb – 0g. Kcal: 221
- Brokkoli, 75 g. Pro – 2,1g Fat – 0,2g Carb – 1,6g. Kcal: 21

Tot: 242kcal


Måltid 7:

- Chickenbreast, 150 gram. Pro – 40,7g Fat – 6,3g Carb – 0g. Kcal: 221
- Brokkoli, 75 g. Pro – 2,1g Fat – 0,2g Karb – 1,6g. Kcal: 21
- Oliveoil, 26g. Pro – 0 Fett – 25,6g Karb – 0g. Kcal: 228

Tot: 470kcal



- Pro – 311,9 x 4 = 1247,6 [36,3%]
- Fat – 168,8 x 9 = 1519 [44,3%]
- Carb – 165,5 x 4 = 662 [19.3%]

I would put more protein in there, but i cannot afford it, and why all the shakes? Same reason, still got a decent amount of protein though.

- Kcal: 3486 on weightlifting days
- Kcal: 3182 on non-weightlifting days, because i'll cut out carbshake

3334kcal on an average.


I'm from europe, so there probably a little crooked writing, but you'll understand