Can Someone Take a Look At My Cutting Diet?

[mmeds1228]

So I've always normally kept the same diet but lately I've been trying to come up with a good cutting diet for me. Here's what I have so far. I'm 5'10", 174 lbs. I do not want to lose that weight but I would like to lose a bit of fat and gain some more lean muscle in the next few months.

Meal 1 (9:30 AM) – oatmeal, 3 egg whites, cottage cheese
Meal 2 (11:30 AM) – whey protein shake, 1 tbsp flax seed oil/1 tbsp NPB
Meal 3 (1:45 PM) – large chicken salad w/olive oil dressing OR tuna on whole wheat bread
Meal 4 (4:00) – chicken breast/vegetable or fruit OR meal replacement shake or bar
Meal 5 (Pre-wokout) – 7 oz. steak/chicken/turkey burger(s) w/mixed vegetable(s), yams or sp
Meal 6 (Post-workout) – PWO shake (2 scoops whey, 25g dextrose)
Meal 7 (30-45 Min after shake) – egg whites/olive oil OR tuna w/mayo OR chicken/almonds

each morning upon waking and before bed I take about 6g of psyllium husk as well.....

I know it's not perfect so if anyone could help me shape it up, I would appreciate it. I'm having trouble finding good sources of protein other than eggs/chicken/tuna. Wish I would throw in something different at meal 4. Anyhow, thanks in advance!

 

[Millie]

Looks pretty good.
How many calories per day does it come up to and what are the macronutrient ratios?

 

[Dedicated247]

try not to use the MRP bar they are garbage, 25g's of carbs after a workout isnt a lot to refill muscle gycogen, i would probably bump that to say 50 at least... especially if you are trying to gain muscle....i second what millie said about the calories and macros....any cardio???

 

[mmeds1228]

roughly here's the breakdown....

2830 calories

P/C/F = 315/120/107

As for the post workout shake not having enough carbs, I agree yet I'm not sure I want to take 50g of dextrose. It seems like too much.......also, that much sugar at night doesn't help me sleep well. Is there any other way to get some extra carbs in there without hurting the shake?

I'm also doing 2-3 sessions of cardio a week.

 

[juve]

Nix MRP/bar - they add nothing to an otherwise very sensible diet. I'd be wary of the whole wheat bread. Morning meal add a tbsp fish/flax oil, for evening meal, try to abstain from mayo in favor of flax/fish oils - omega-3 acids are much more pertinent and conducive to fat loss than omega-6's. If cardio is done on empty stomach keep intensity low/moderate.


that it
g'luck.

 

[OKIE]

Personally, I might think about cutting the oatmeal for breakfast, but increasing the PW carbs.

 

[Millie]

Have you already started this diet?
I think that your calories might be a bit too high.

Other sources of protein are fish and seafood (other than tuna). Also, every now and again, you could add some lean beef.

 

[mmeds1228]

Nix MRP/bar - they add nothing to an otherwise very sensible diet. I'd be wary of the whole wheat bread. Morning meal add a tbsp fish/flax oil, for evening meal, try to abstain from mayo in favor of flax/fish oils - omega-3 acids are much more pertinent and conducive to fat loss than omega-6's. If cardio is done on empty stomach keep intensity low/moderate.


that it
g'luck.

I don't use the MRP/bars on the regular, normally if I am on the run or something. Just to avoid missing a meal. With the bread, it's only a few times a week, not daily. Good point on the mayo though, but I can't imagine how bad tuna tastes with flax or fish oil!

thanks!

 

[mmeds1228]

Have you already started this diet?
I think that your calories might be a bit too high.

Other sources of protein are fish and seafood (other than tuna). Also, every now and again, you could add some lean beef.

I'm not fully into it yet, just trying to finalize what I need to buy at the store and what not. Is there any guidelines to follow in terms of caloric intake that you can suggest? What would be a better number to shoot for. Remember I do want to continue to grow if possible, even if it's at a slower rate.

 

[Millie]

I'm not fully into it yet, just trying to finalize what I need to buy at the store and what not. Is there any guidelines to follow in terms of caloric intake that you can suggest? What would be a better number to shoot for. Remember I do want to continue to grow if possible, even if it's at a slower rate.

Continuing to grow while on a cutting diet is pretty much impossible, unless you have some chemical assisstance or you are just starting out with weights.

I would suggest you drop the cals to 2500 and try that for 2-3 weeks and monitor your weight loss. If you are losing more than 1-2lbs per week, then you should slightly increase your intake, and if you are losing less than that, then lower them a little more.

A very very general guideline is 15-16 cals per lb of bodyweight for maintenance and 10-14 cals per lb of bodyweight for cutting.