Critique my Cutting diet

[jays23]

Hey bro,
I'm 28 years old. I'm planning a cutting diet but I need some help.
Now I'm 5'10 205 lbs 20% BF . I aim something like 5'10 185 lbs 7% BF in about 4 month. Is-it possible?

Cardio
I make 5 cardio session/weeks lenght: 45 min

Trainning
I train 4-5 time a week

Diet
Meal 1:

40g whey
½ cup oatmeal
1 cup soya milk

meal 2
1 once of almonds
40 g protein shake or 1 can of tuna

meal 3
1 cup brown rice
EFA oil
200g lean meat

meal 4
1 cup Fat free cottage cheese 1%

Meal 5
EFA oil
200g chicken

Meal 6
60g protein shake



Thanks a lot

 

[imraan47]

question...between what meals do you hit cardio and/or train?
make sure that you are getting most of ur carbs before training and hardly anything after training. however dont be too scared of the carbs after cardio. also meal 6 is alittle to high for protein and alot of that is a waste and extra calories that you can live without. consume no more than 50g protein and hope its in milk?

 

[jays23]

All my protein shakes are in water. My cardio session are first thing in the morning, before meal 1. And my weight trainning are between meal 5 and 6.
I will follow the diet 6 day on and one cheat day. And try to drink a lot of water.

question...between what meals do you hit cardio and/or train?
make sure that you are getting most of ur carbs before training and hardly anything after training. however dont be too scared of the carbs after cardio. also meal 6 is alittle to high for protein and alot of that is a waste and extra calories that you can live without. consume no more than 50g protein and hope its in milk?

 

[Deleted member 33117]

If you focus it is possible for you to get from 20% to 7% in 4 months, however you are not going to be 185. If you lift heavy and really make an effort to hold onto your lean body mass while dieting hard you are going to be closer to 170.

 

[jays23]

If you focus it is possible for you to get from 20% to 7% in 4 months, however you are not going to be 185. If you lift heavy and really make an effort to hold onto your lean body mass while dieting hard you are going to be closer to 170.

Do you think that I must add something like Albuterol or Thermorexin to it?


Thanks

 

[Deleted member 33117]

Do you think that I must add something like Albuterol or Thermorexin to it?


Thanks

No. I would say if you goal is to be 185 at 7% I would diet down to about 180ish then do a very clean bulk back up to 200 lbs then cut again. You need to gain about 15 lbs of lean body mass to hit your goal, but trying to gain that at 20% body fat is going to cause you to end up anywhere from 22-25% if you are not careful, and will make your trimming down to 7% even more difficult.

 

[sd27bb]

Hey bro,
I'm 28 years old. I'm planning a cutting diet but I need some help.
Now I'm 5'10 205 lbs 20% BF . I aim something like 5'10 185 lbs 7% BF in about 4 month. Is-it possible?

Cardio
I make 5 cardio session/weeks lenght: 45 min

Trainning
I train 4-5 time a week

Diet
Meal 1:

40g whey
½ cup oatmeal
1 cup soya milk

meal 2
1 once of almonds
40 g protein shake or 1 can of tuna

meal 3
1 cup brown rice
EFA oil
200g lean meat

meal 4
1 cup Fat free cottage cheese 1%

Meal 5
EFA oil
200g chicken

Meal 6
60g protein shake



Thanks a lot

what are the macros?

 

[jpt]

there are no veggies in this meal plan?? i would switch the lean meat with green veggies instead of brown rice. when your dieting to get down to 7% i would try not to mix red meat and carbs...even if your eating lean meat i would avoid it.

 

[jays23]

what are the macros?

Total calories : 2800
Protein 43% 307g
Carb 37% 272g
Fat 20 % 65g

 

[sd27bb]

Total calories : 2800
Protein 43% 307g
Carb 37% 272g
Fat 20 % 65g

i dont see 272g of carbs man, i see oats 1/2c = 27g; milk = 13g; rice = 45g; thats less then 100g of carbs. check your numbers man

 

[Deleted member 33117]

i dont see 272g of carbs man, i see oats 1/2c = 27g; milk = 13g; rice = 45g; thats less then 100g of carbs. check your numbers man

Yep, I am taking in 150-200g a day and know I am eating more food than that.

 

[jays23]

i dont see 272g of carbs man, i see oats 1/2c = 27g; milk = 13g; rice = 45g; thats less then 100g of carbs. check your numbers man

Sorry , I forgot two thing in meal 5 and 6

Protein :296g 1184 cal 43%
Carbs : 245g 980 cal 35%
Fats : 69g 621 cal 22%
Total Calories : 2785

Fats
42g UDO oil(EFA)
3g chicken
4g cottage
2.5g lean meat
15g almonds
2.5 oatmeals
69g

Carbs:
oats : 27g
milk : 13 g
rice : 54 g
almonds: 6g
cottage : 8g
pasta : 109 g
applesauce unsweetened : 28g
So 245 carbs

Protein
140 g shakes
7g oats
6g almonds
5g rice
35g lean meat
31g cottage
62g chicken
10g pasta
296 g

Diet
Meal 1:

40g whey
½ cup oatmeal
1 cup soya milk
EFA


meal 2
1 once of almonds
40 g protein shake or 1 can of tuna


meal 3
1 cup brown rice
EFA oil
200g lean meat

meal 4
1 cup Fat free cottage cheese 1%

Meal 5
EFA oil
200g chicken
1 cup pasta whole grain

Meal 6
1 cup applesauce unsweetened
60g protein shake

 

[sd27bb]

Sorry , I forgot two thing in meal 5 and 6

Protein :296g 1184 cal 43%
Carbs : 245g 980 cal 35%
Fats : 69g 621 cal 22%
Total Calories : 2785

Fats
42g UDO oil(EFA)
3g chicken
4g cottage
2.5g lean meat
15g almonds
2.5 oatmeals
69g

Carbs:
oats : 27g
milk : 13 g
rice : 54 g
almonds: 6g
cottage : 8g
pasta : 109 g
applesauce unsweetened : 28g
So 245 carbs

Protein
140 g shakes
7g oats
6g almonds
5g rice
35g lean meat
31g cottage
62g chicken
10g pasta
296 g

Diet
Meal 1:

40g whey
½ cup oatmeal
1 cup soya milk
EFA


meal 2
1 once of almonds
40 g protein shake or 1 can of tuna


meal 3
1 cup brown rice
EFA oil
200g lean meat

meal 4
1 cup Fat free cottage cheese 1%

Meal 5
EFA oil
200g chicken
1 cup pasta whole grain

Meal 6
1 cup applesauce unsweetened
60g protein shake

at 205lb the calories are a bit too high, i would start with bodyweight X12. Then add cardio, the goal should be to peel 1-2lb per week, the cardio and/or carbs should be adjusted according to weekly results

 

[poysyn]

there are no veggies in this meal plan?? i would switch the lean meat with green veggies instead of brown rice. when your dieting to get down to 7% i would try not to mix red meat and carbs...even if your eating lean meat i would avoid it.

interesting..why do you say this?

 

[sd27bb]

interesting..why do you say this?

probably mixing fat and carbs together, which i dont buy, but think about it, if you are in caloric deficit and your body is depleating, how can it store fat from ANY macronutrient or a combo?

 

[jays23]

there are no veggies in this meal plan?? i would switch the lean meat with green veggies instead of brown rice. when your dieting to get down to 7% i would try not to mix red meat and carbs...even if your eating lean meat i would avoid it.

Hey bro,
I make some adjustment to my diet and in date of yesterday I’m 201 lbs 17% BF. I add some veggies and cut down the quantity of my protein shake. Is the ratio carb, protein , fats are still ok? If there's something I must change, let me know.

Thanks

Protein :234 936 cal 39%
Carbs : 198g 792 cal 33%
Fats : 71.5g 644 cal 28%
Total Calories : 2372

Fats
42g UDO oil(EFA)
3g chicken
4g cottage
2.5g lean meat
15g almonds
5 oatmeals
71.5 g

Carbs:
oats : 54g
milk : 13 g
almonds: 6g
cottage : 8g
pasta : 55 g
applesauce unsweetened : 14g
Veggies : 48g
So 198 carbs

Protein
81 g shakes
14g oats
6g almonds
35g lean meat
31g cottage
62g chicken
5g pasta
234 g

Diet
Meal 1:

27g whey
1 cup oats meal
1 cup soya milk
EFA


meal 2
1 once of almonds
27 g protein shake or 1 can of tuna


meal 3
2 cups veggies
EFA oil
200g lean meat

meal 4
1 cup Fat free cottage cheese 1%

Meal 5
EFA oil
200g chicken
½ cup pasta whole grain
1 cup veggies

Meal 6
½ cup applesauce unsweetened
27g protein shake

 

[jpt]

interesting..why do you say this?

when dieting to get down to 7% i say not to mix fats and carbs even healthy fats and good carb sources as it slows the digestion process.

i always follow this equation and see much better results:
proten + healthy fat or protein + good carb source

but i never eat all 3 together when i'm aiming for 6or7%...when i maintain or bulk it's fine...but i do notice a huge difference when dieting. i'm able to shed more bf using this formula. i time most of my carbs around my workout....and when i first get up. meals 2, 3, and 6 are sans carbs...healthy fats are replaced instead

 

[sd27bb]

Hey bro,
I make some adjustment to my diet and in date of yesterday I’m 201 lbs 17% BF. I add some veggies and cut down the quantity of my protein shake. Is the ratio carb, protein , fats are still ok? If there's something I must change, let me know.

Thanks

Protein :234 936 cal 39%
Carbs : 198g 792 cal 33%
Fats : 71.5g 644 cal 28%
Total Calories : 2372

Fats
42g UDO oil(EFA)
3g chicken
4g cottage
2.5g lean meat
15g almonds
5 oatmeals
71.5 g

Carbs:
oats : 54g
milk : 13 g
almonds: 6g
cottage : 8g
pasta : 55 g
applesauce unsweetened : 14g
Veggies : 48g
So 198 carbs

Protein
81 g shakes
14g oats
6g almonds
35g lean meat
31g cottage
62g chicken
5g pasta
234 g

Diet
Meal 1:

27g whey
1 cup oats meal
1 cup soya milk
EFA


meal 2
1 once of almonds
27 g protein shake or 1 can of tuna


meal 3
2 cups veggies
EFA oil
200g lean meat

meal 4
1 cup Fat free cottage cheese 1%

Meal 5
EFA oil
200g chicken
½ cup pasta whole grain
1 cup veggies

Meal 6
½ cup applesauce unsweetened
27g protein shake

Personally I dont like to let my fat intake to go over 20% of total calories, I tend to shoot for between 10-15%. I would reduce amount of oil used, 1TBL SP is plenty in my opinion. Also if you look at the precontest diets of the pros (Contest bible, Chriss Aceto) they tend to avoid fat like a plague.

 

[poysyn]

when dieting to get down to 7% i say not to mix fats and carbs even healthy fats and good carb sources as it slows the digestion process.

i always follow this equation and see much better results:
proten + healthy fat or protein + good carb source

but i never eat all 3 together when i'm aiming for 6or7%...when i maintain or bulk it's fine...but i do notice a huge difference when dieting. i'm able to shed more bf using this formula. i time most of my carbs around my workout....and when i first get up. meals 2, 3, and 6 are sans carbs...healthy fats are replaced instead

ah i agree, i misunderstood what you were saying before. i thought you said not to mix lean meats with carbs..because ive reached <8% while doing so..

but clearly i misunderstood

 

[jpt]

ah i agree, i misunderstood what you were saying before. i thought you said not to mix lean meats with carbs..because ive reached <8% while doing so..

but clearly i misunderstood