Cutting Diet tips

[lithium1189]

What up bros, looking to cut about 2 or 3% BF, currently 14%. Been following a diet I planned out for a few weeks and it's going pretty good, I am just curious to know what some other EF members think of it, or what they would tweak. I pretty much eat the same thing every single day, it's alot easier for me to stay consistent with it. As for my workout, 6-7days a week, 4 muscle days and 2-3 full cardio days. I usually do a muscle,cardio muscle cardio type of pattern. Only time I take a day off is when I am too sore (usually after legs), or just need the break, but never more than 1 rest day. My muscle workout last about 1.5 hours, followed by 45 minutes cardio aswell. Here is my diet and stats.

Age: 24
Height: 5'7
Weight:180
BF: 14%

Meal 1 (6:45 am)

8 Egg whites, 1/2 cup oatmeal - Cals: 360, Fats: 3.5, Carbs:41, Protein: 31

Meal 2 (9:45 am)

1 Can Tuna 1 sweet potato - Cals: 250, Fats: 1, Carbs: 33, Protein: 31

Meal 3 (12:00 pm)

100 grams chicken breast, green beans, 1/2 cup brown rice
Cals: 285, Fats: 5, Carbs: 43, Protein: 27

Meal 4 (3:00 pm)

2 scoops NTBM protein Cals: 240, Fats: 2, Carbs: 8, Protein: 44

Meal 5 (5:00 pm)

1/2 container Greek Yogurt with 1/2 scoop NTBM protein
Cals: 205, Fats: 1, Carbs: 11, Protein: 37

Meal 6 (8:30 pm) - Post workout

Ground Beef with 1/2 cup Egg whites
Cals: 480, Fats: 30, Carbs: 0, Protein: 54

Total - Cals: 1820, Fats: 42, Carbs: 136, Protein: 224

I also take 3 caps fish oil with meal 1 and 6. A second protein shake towards the end/ after my workout. Usually start my workout between 7 or 8 depending on what time I finish work. Also have a pre workout before and multi vitamine during my workout, so this would bump up my cals and protein a little. So I am just wondering what kind of insight some of you EF members have, since I am far from a diet guru, this is just something I planned myself and although it is working, I am always up for perfecting it lol.

 

[joeblow12345]

I think your cals are too low for that high level of activity and your gonna burn out fast. I'd start at maintenance cals and cut a about 500 then adjust as necessary from there. I'd also throw in some n2burn to help with fat loss.


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[lithium1189]

Yeah maybe I'll try to squeeze in another meal somewhere, Tuna / rice maybe.

 

[Lighter Fighter]

The weird thing i found is you have zero carbs post workout with 30g of fat, it makes absolutely no sense, you should do the complete opposite, bring the fat down to no more than 5g, and up the carbs to 50-60g post workout. i would also up the cardio to 5 times a week for 45 minutes, gradually work your way up to that amount and you should notice significant fat loss. calories are not too low but they could be higher on training days and lower on off days, thats what i do..
Cut carbs on off days and eat the starchy ones mostly around your workouts.
I've went from 30%bf to 8%, from cardio and a strict diet and ofcourse training extremely intense.

 

[lithium1189]

The weird thing i found is you have zero carbs post workout with 30g of fat, it makes absolutely no sense, you should do the complete opposite, bring the fat down to no more than 5g, and up the carbs to 50-60g post workout. i would also up the cardio to 5 times a week for 45 minutes, gradually work your way up to that amount and you should notice significant fat loss. calories are not too low but they could be higher on training days and lower on off days, thats what i do..
Cut carbs on off days and eat the starchy ones mostly around your workouts.
I've went from 30%bf to 8%, from cardio and a strict diet and ofcourse training extremely intense.

I might buy a carb powder for post workout with my protein shake, that might actually up the calories without having to squeeze in another meal, and maybe switch the ground beef with the tuna. Don't know how much fat actually gets cooked out from the beef so it might not be 30 grams, not sure on that though. But maybe that makes more sense then. I actually do cardio 6 days a week, every muscle days I do 45 minutes afterwards, and 2 or 3 days a week is just a 2 hour session of straight cardio.