I have done a lot of research, PLEASE critique my cutting Diet...

[Iron Thrower]

I am 18, 6'2", 190lbs, 14%BF

I will be training 4 days a week.
I will be doing cardio for 45 minutes, 6 days a week.
I will train abs everyday, going back and forth between obliques and upper/lower, doing obliques one day and upper/lower the next.

On train days I will be consuming:
200g of protein
150g of carbs +/-
15-20g of fat

On off days:
200g of protein
100g of carb +/-
10-15g of fat

Meal 1) 7:30am
Oatmeal/Eggwhites or Chicken/Potatoes/Eggwhites

Meal 2) 10:30am
Chicken Breast or Tuna

Meal 3) 1:30pm
Chicken Breast/Potato/Brocoli or Tuna/Yam/Spinach or Green Beans

Meal 4) 4:30pm
Chicken Breast/Spinach or Tuna/Spinach Salad

Meal 5) 7:30pm
Eggwhites(I will always be eating eggwhites at night because they are super low in fat and a lot easier to digest.

* I will be not be eating any starchy carbs after 1:30 and not carbs whatsoever after 4:30.
* I will be cycling a thermogenic like Max Lean or something similar and other than a daily vitamin those will be my only supplements.
* I have lost a lot of fat/weight, but I still have quite a bit around my midsection that I would like to lose.
* I am looking forward to your constructive critisism of my diet.

------------------
"Keep your blood clean, your body lean and your mind sharp." (Henry Rollins)

 

[blood_drinker]

Whatsup bro.
I used to make the mistake of eating too little, like 800cals below maintenance.
Find your Basal Metabolic Rate
(search metacrawler.com if you dont know how to find it) and eat 500 cals below your maintenance cals.
Otherwise youll go in starvation mode.
This is the biggest bitch in dieting.

Find nutritional info @ cyberdiet.com

Dude, but otherwise, Id say it looks good.

If I remember correctly, it was Saturated fat that should be below 20g, not total fat intake.
Anyone back me up on the fat issue?

Good luck man, for real
blood

 

[Belial]

Yah, saturated fat below 20. I'd say more fat is needed in the diet; maybe add about two tablespoons of flax seed oil at the same time as the eggwhites?

 

[Rugbysgrl]

okay that sounds really good, my question is do i eat too many vegetables? I noticed that you don't really consume any, you eat lots of meat. I am an 18 year old female and i am 5'2 110lbs and about 12% bodyfat....i eat lots of vegetables.....is that bad?

 

[Mr.X]

i'll echo some info...
you need 3tbsp of flaxseed oil a day w/ at least 1-2 tbsp of ALL NATURAL peanut butter a day... w/ at least 5000mg of Fish Oil
trust me, it seems like fat makes you fat, but this fat this worked awsomely for a lot of bodybuilders (including me)...
your BMR--is measured by usually---
your weight x 11-12 = your BMR
so if you're 190 lb x 12 = 2280 cal a day
try for about 300 g protein, 100 g carbs = 1600 cal... + 3tbsp flax=400 cal => 2000 cal
+5000 mg fish oil=110 cal => 2110 cal
+2 tbsp ALL natural peanut butter=200 cal=>
2310 very close to your BMR requirement only 30 cal more
Fluctuate, some days cut out the 2tbsp peanut butter and add 50 carbs=> like 3 days w/ 100 carbs and 2 days -150 carbs then 4 days 100 carbs 3 days -150 carbs
Try this, it works great
My 2 cents
Mr.X

 

[keiko]

Rugby Girl---remember these posters of lifting to build muscle- You can't build any sort of muscle without eating protein--meat, eggs,etc.

If you're primary an endurance athelete (ie not lifting) you can fuel your body on complex carbs--veggies, grains, etc.

But as I think posters have told you before, you still need a fair amount of protein. If you're a vegetarian, you can get it from soy, combiing beans and rice, etc. Personally, I think it's hard for vegetarians to really get enough protein, but it's possible.

 

[Iron Thrower]

Thanks for the input everybody...I think I will try the all natural peanut butter. That is one thing I did not include in my last cutting diet so I am anxious to see if the P.B. will help.

------------------
"Keep your blood clean, your body lean and your mind sharp." (Henry Rollins)