Cutting advice needed!

[Maffiosa]

Hey Bro's i am currently on a cutting diet and training routine for an up comming fight and need some advice. Goals are to cut up and drop down to light heavy weight class around 200ish. I want to maintain my strength of course drop some serious BF.

Stats: 26
5'9
240
20% BF

daily intake:

Mon 2200 cal 53% pro, 30% carb, 17% fat
tue 2200 " "
wed 2200 " "
thur 2700
fri 2200
sat 2200
sun 2600

meals:

1) cream of wheat 1 cup
bannana

2) 6 egg whites 1 yolk

3) albacore tuna x1 can (water base)
1 cup low fat cottage cheese

4) 1 chicken breast (broiled)
1 cup carrots

5) ground turkey, 4-6 oz.
1 cup brown rice

6) turkey sandwich multi grain bread

lifting 6 days a week, 20+ hours of cardio,training, sparring

BMR says 2500-3k cal seems a bit high, Thanks for feed back!

 

[poysyn]

3k is probably a good bmr to go off for someone your size and activity level..if not more.

 

[Maffiosa]

what happens if i dont take in a full 3k, does my body start breaking down mass? Thinking in it in terms of cals it seems like a lot for a cutting diet. Tryin to understand the formula to it i guess. Thanks for the feed back!

 

[Maffiosa]

Ok so i've been taking in around 1900 calories the past few days w/ out hunger at roughly 60% pro 20% carb 20% and full of energy. anymore than 1900 cals and i feel like i am force feeding myself but i know i should be at prolly 2500 min to maintain mass while cutting...Shakes maybe??

 

[*Bunny*]

Shakes or meal replacement bars ... Maybe something packing the cals like Healthy fats .. nuts (walnuts/almonds/all natural PB) or olive oil ... since I don't see many of those in your diet

 

[Maffiosa]

Ok so i cant eat anything with nuts in it and my daily fat intake is 15%, is that ratio ok for natural fats? Also Is 25-27% carb ratio to high for cutting diet?

 

[*Bunny*]

Ok so i cant eat anything with nuts in it and my daily fat intake is 15%, is that ratio ok for natural fats?

IMO no, are you allergic?

Can you use Fish oil / Olive oil Etc to get those fats up?

 

[Maffiosa]

yes i am allergic, ok i will try olive oil how much should i take a day? Rite now i am using 1tbs of butter and the natural fats to get 15%. Getting roughly 2300-2500 calories

 

[*Bunny*]

yes i am allergic, ok i will try olive oil how much should i take a day? Rite now i am using 1tbs of butter and the natural fats to get 15%. Getting roughly 2300-2500 calories

Gotcha ... Sometimes I wish I was allergic.. get rid of some of those dang cravings lol

My Custom Fit Day for "Olive Oil - Filippo Berio extra light"

Amount Per 1 tablespoon
Calories 120
Calories from Fat 126

% Daily Value *
Total Fat 14g 22%
Saturated Fat 2g 10%
Polyunsaturated Fat 2g
Monounsaturated Fat 10g
Cholesterol 0mg 0%
Sodium 0mg 0%
Potassium 0mg 0%
Total Carbohydrate 0g 0%
Dietary Fiber 0g 0%
Protein 0g 0%
Alcohol 0g

That should be standard if Not VERY CLOSE to the others out there ... Look for light or Extra Virign Oilve Oil Easy way to get in some healthy fats, cals & bump up %'s ... fat can also help fill you up & make food taste Better

 

[Maffiosa]

Thanks bunny you rock! I'm losing around .5-1.5lbs a day so i'll keep ya posted!