Help/Crit My cutting diet

[Introspective]

Meal Plan for Cutting None Lifting days.
age 22... height 5"11... weight 100.5 kilos or 221.4 lbs.
Macros are 40% protein.. 29% carbs.. 31% fat
According to the Harris Benedict Formula for Men, i should be getting 2902 calories a day in order to lose 1 lb per week.
split up into... protein 290.2g... carbs 210.3g... fat 99.9g

This will be the first time i have had a meal plan, i have spent a while getting it to where it is now but hopefully with help of people on this board i can get it right. So far i have come up with this but when i added up all the totals the dailey protein intake is way high, can anyone suggest what i should get rid of from this list. And also any outher crits, comments, suggestions much apreciated


(P) = Protein... (C) = Carbohydrates... (F) = Fat... (Cals) = Calories


12:00 AM
2 whole eggs
6 egg whites
Oats, 40g
Black coffee
(P) 39 (C) 26 (F) 16 (Cals) 496

2:00PM
Tuna, can 100g
Whey with water 30g
Omega 3-6-9 Suplement
Multi -Vits
(P) 57 (C) 0 (F) 9 (Cals) 316

4:00PM
2x Chicken breast
Brown rice 50g
Peas, sweetcorn, carots, green beans 50g
Banana
(P) 57 (C) 80 (F) 4 (Cals) 754

6:00PM
Steak average 250g
Brown rice 50g
Peas, sweetcorn, carots, green beans 50g
Apple
(P) 74 (C) 53 (F) 16 (Cals) 567

8:00PM
Whey with water 40g
Turkey ham slices 100g
Microwaved potato
(P) 61 (C) 57.5 (F) 1.6 (Cals) 508

10:00PM
Lean corned beef 50g
Salmon 100g
Red pepper 50g
Coliflower 50g
Broccoli 50g
(P) 40.65 (C) 5.4 (F) 19.1 (Cals) 414.5

12:00PM
Low fat cottage cheese 125g
Strawberries 200g
Whey 40g with 1 pint semi skimmed milk
14g flax seed oil
(P) 53.5 (C) 22.15 (F) 8.95 (Cals) 348.3

Total... (P) 382 (C) 244.05 (F) 74.65 (cals) 3403.8
Note: flax seed oil and omega suplement not included in any of the above calculations.

 

[Introspective]

Bump

 

[Introspective]

Update:
Revized but still needs tweaking.

12:00 AM
2 whole eggs
6 egg whites
Oats, 40g
Black coffee
(P) 39 (C) 26 (F) 16 (Cals) 496

2:00PM
Tuna, can 100g
Whey with water 30g
Omega 3-6-9 Suplement
Multi -Vits
Banana
(P) 59 (C) 41.1 (F) 9 (Cals) 476

4:00PM
2x Chicken breast
Brown rice 50g
Peas, sweetcorn, carots, green beans 50g
Strawberries 200g
(P) 56.3 (C) 54.3 (F) 4 (Cals) 658

6:00PM
Steak average 250g
Brown rice 50g
Mixed veg 50g
Apple
(P) 74 (C) 53 (F) 16 (Cals) 567

8:00PM
Whey with water 40g
Extra virgin olive oil 20ml
(P) 35.9 (C) 0 (F) 18.65 (Cals) 333.4

10:00PM
Salmon 100g
Red pepper 50g
Coliflower 50g
Broccoli 50g
(P) 28.15 (C) 4.9 (F) 14.1 (Cals) 335.5

12:00PM
Low fat cottage cheese 125g
Whey 40g with 1 pint semi skimmed milk
14g flax seed oil
(P) 52.2 (C) 6.75 (F) 8.95 (Cals) 284.3

Total... (P) 344.55 (C) 186.05 (F) 86.7 (cals) 3150.2
Note: total fat does not include flax seed oil and omega suplement.

 

[whitedragon]

Overall that looks pretty good. I would say you need to add the omega and flax seed to your numbers. That stuff usually is really calorie dense. It could slow down your progress a lot and screw up your ratios. The rest I'd say is ok. Overall cals look a bit high though.

 

[Tomek.. The HULK]

Update:
Revized but still needs tweaking.

12:00 AM
2 whole eggs
6 egg whites
Oats, 40g
Black coffee
(P) 39 (C) 26 (F) 16 (Cals) 496

take out one of the whole eggs and add 40 more grams of oats

2:00PM
Tuna, can 100g
Whey with water 30g
Omega 3-6-9 Suplement
Multi -Vits
Banana
(P) 59 (C) 41.1 (F) 9 (Cals) 476

get some Complex carbs in here

4:00PM
2x Chicken breast
Brown rice 50g
Peas, sweetcorn, carots, green beans 50g
Strawberries 200g
(P) 56.3 (C) 54.3 (F) 4 (Cals) 658


6:00PM
Steak average 250g
Brown rice 50g
Mixed veg 50g
Apple
(P) 74 (C) 53 (F) 16 (Cals) 567


8:00PM
Whey with water 40g
Extra virgin olive oil 20ml
(P) 35.9 (C) 0 (F) 18.65 (Cals) 333.4

Take out the oil to save some calories

10:00PM
Salmon 100g
Red pepper 50g
Coliflower 50g
Broccoli 50g
(P) 28.15 (C) 4.9 (F) 14.1 (Cals) 335.5

12:00PM
Low fat cottage cheese 125g
Whey 40g with 1 pint semi skimmed milk
14g flax seed oil
(P) 52.2 (C) 6.75 (F) 8.95 (Cals) 284.3

Total... (P) 344.55 (C) 186.05 (F) 86.7 (cals) 3150.2
Note: total fat does not include flax seed oil and omega suplement.

it looks like a solid diet mate... definately add some muscle from this... but since the calories are a tad high for cutting the fat burning will have to come from cardio.. which is not a bad thing.. good luck

 

[Introspective]

Thanks alot for that hulk, much appreciated
You must spread some Karma around before giving it to Tomek.. The HULK again.

 

[Introspective]

Here's what i got it at now

12:00 AM
2 whole eggs
4 egg whites
Oats, 80g
Black coffee
(P) 36.2 (C) 49.32 (F) 19.2 (Cals) 604.4

2:00PM
Tuna, can 100g
Whey with water 30g
Omega 3-6-9 Suplement
Multi -Vits
Banana
(P) 59 (C) 41.1 (F) 10.5 (Cals) 489.5

4:00PM
1x Chicken breast
Brown rice 50g
Peas, sweetcorn, carots, green beans 50g
Strawberries 200g
(P) 32.3 (C) 54.3 (F) 3.45 (Cals) 553

6:00PM
Steak average 250g
Brown rice 50g
Peas, sweetcorn, carots, green beans 50g
Apple
(P) 74 (C) 53 (F) 16 (Cals) 567

8:00PM
Whey with water 30g
(P) 27.3 (C) 0 (F) 0 (Cals) 127

10:00PM
Salmon 100g
Red pepper 50g
Coliflower 50g
Broccoli 50g
(P) 28.15 (C) 4.9 (F) 14.1 (Cals) 335.5

12:00PM
Low fat cottage cheese 125g
Whey 30g with 1 pint semi skimmed milk
14g flax seed oil
(P) 43.1 (C) 6.75 (F) 22.95 (Cals) 242

Total.. (P) 308.65 (C) 209.37 (F) 85.59 (cals) 3019