Critique my cutter please, first shot at a cutting diet

[|3ossman]

First off a little backround: I work in a grocery store, i am walking around nonstop for 40+hours a week, lifting all day, stacking shit, then i lift 4 days/week and i go balls to the wall. My Daily Energy Expenditure on workout days is 4068 (walking 4-10miles per day, lifting vigorously for 90 minutes), non w/o days is 3275. Im 22 in June, 5'9" 184lbs, approx. 10% bf. Im shooting to get bw to 181 for a PL contest, want to get down around 7-8%. I have been eating a reduced cal diet for about 4 weeks now and lost about 1-2%bf already (down from 189-190) but it's not a good diet, too much processed crap from grocery store lol. Im in week 3 of a test/tbol to retain/gain muscle and get stronger. here's the diet:

6am-
1cup egg whites, 1 slice wheat toast, 23g protein shake, medium russet potato

9am-
orange, 1cup skim milk w/ 2 cups Uncle Sam's cereal, 1/2cup lowfat no sodium cottage cheese

12pm-
6oz. chicken breast, 1/4cup green beans, 1/4 cup broccoli

2pm-
23g protein shake

4pm- (preworkout)
1/2 cup brown rice, 6oz. chicken breast, salad (1cup spinach, 1cup red lettuce, 1/2cup cherry tomato, 1/2 tbsp olive oil)

1 medium banana during workout

7:30pm- (postworkout)
small russet potato, 6oz. chicken breast, 1/4cup green beans, 1/4 cup broccoli, 23g protein shake

9:30pm-
1oz. almonds, 1can chunklight tuna on salad (1cup spinach, 1cup red lettuce, 1/2cup cherry tomato, 1/2 tbsp olive oil)


this will net me 2700calories, 320g protein, 250g carbs, 60g fats (45p,35c,20f)

what, if anything, should i change? what do you recommend i remove on non-workout days? this test is going to start kicking in soon, so it will be difficult to get down to 181 come contest time. also ill be taking stacker 2's w/ephedra twice a day with asprin.

 

[|3ossman]

bumpity

 

[|3ossman]

nobody has any input huh? sweet

 

[FreakMonster]

What time do you go to bed? Your last meal doesn't have any carbs?

The only thing I see is to space your meals 3 hours apart for 6 meals throughout the day. Each meal should contain a ratio of Protein/Carbs/Fat.

 

[|3ossman]

What time do you go to bed? Your last meal doesn't have any carbs?

The only thing I see is to space your meals 3 hours apart for 6 meals throughout the day. Each meal should contain a ratio of Protein/Carbs/Fat.

i hit the sack around 10pm. My last mel of the day 1/2hr before bed is a spinach/red lettuce and tomato salad, what do you mean there is no carbs. I dont want alot (of carbs) before going to sleep do I? I thought if i am cutting, leaving carbs out of the last few meals (with exception to pre and post workouts) was the correct way to go about it. am i wrong?

meals are as close to 3 hours apart as my schedule can allow, 6 meals plus a protein shake (because meals are 12pm then 4pm, so i put the shake at 2)

should i add some healthy fats to the 2pm shake (natty PB) or will i be ok?

I thought for a cutting diet you are supposed to get protein/carbs in the morning and switch over to proteins/fats before bed. Im pretty sure this is how you do it.

 

[pintoca]

Bro, you are cutting with no cardio at all? It would not be a bad idea to throw in some cardio at least 3 times/week. Understand your concern on muscle loss, but if you time your meals accordingly you will not loose much and will greatly accelerate your fat loss...

For me, cutting and cardio are one.

 

[|3ossman]

No cardio, there is no need for me. Also, I am doing this to cut for summer AND for a powerlifting contest, i cannot lose any strength!

i agree though, if i did get my ass on the treadmill for like 2hours a week, id melt fat off. But thats not an option. My buddy who has to do cardio to cut said to me last week "Do you know how cut you'd get if you actually did cardio!?" i could honestly hit 4-5% if i hit the treadmill, im sitting at low to mid 8's right now.

if i put on as much mass as i want this fall/winter, i will probably do some cardio next spring. i want to get to about 210 over winter and hit the beach absolutly shredded at 190-195

 

[45lbBar]

"Do you know how cut you'd get if you actually did cardio!?" i could honestly hit 4-5% if i hit the treadmill

i wish i was only so lucky, i am like Pintoca, cardio, cardio and cardio

 

[FreakMonster]

i hit the sack around 10pm. My last mel of the day 1/2hr before bed is a spinach/red lettuce and tomato salad, what do you mean there is no carbs. I dont want alot (of carbs) before going to sleep do I? I thought if i am cutting, leaving carbs out of the last few meals (with exception to pre and post workouts) was the correct way to go about it. am i wrong?

meals are as close to 3 hours apart as my schedule can allow, 6 meals plus a protein shake (because meals are 12pm then 4pm, so i put the shake at 2)

should i add some healthy fats to the 2pm shake (natty PB) or will i be ok?

I thought for a cutting diet you are supposed to get protein/carbs in the morning and switch over to proteins/fats before bed. Im pretty sure this is how you do it.

Honestly I would have carbs in every meal even the last one. I did a diet where I cut alot of carbs during my 3 meals and while I did reduce bodyfat I also lost ALOT OF MUSCLE. Healthy fats should be in every meal. You don't want to go to bed hungry because if your body is going without anyfood for 11 hours when you go to bed your basically gaining fat and losing muscle during the time period. See if you can do a Micellar Casein shake and a healthy fat before bed with your salad.