Macros for cutting diet

[LV_Rider]

I added up the nutritional content for this cutting diet and got these numbers. How do they look for a cutting diet? Im currently 165 lbs., ~15% bf., 5'11", 23 years old

Is there too much fat/carbs? I was thinking of dropping those down somehow.

Thank you for input on this..!

(proteins, carbs, and fat numbers are in GRAMS)


--------------------------protein----carbs----fat----calories
6:15 30 mins cardio

7:00 breakfast
1 cup oats-----------------10--------52-------5-------280
5 egg whites--------------17.3-------1.7-------0-------82
1 tbsp ANPB----------------4---------3--------8------105

10:00 protein shake
1 scoop bioplex------------24---------0--------0-------96
egg whites protein

1 tbsp. flaxseed oil---------0---------0--------14------130


12:00 lunch
8 oz. of chicken------------44--------0---------2-------220
1 oz. of walnuts------------4---------5---------18------180
1/2 cup brown rice----------6--------64--------2--------300
3 oz. of carrots-------------1--------9----------0-------35

2:30 lift weights 60 -75 mins

3:45 PWO protein shake
2 scoops ON 100% whey---46---------6---------3--------220
30 grams dextrose----------0--------30---------0------112.5
10 grams glutamine---------0---------0---------0--------0


6:00 dinner
8 oz of chicken------------44---------0---------2--------220
1 medium sweet potato-----2---------27--------0.1------117
1 can green beans--------3.5---------14--------0--------70
1 tbsp. ANPB--------------4-----------3---------8--------105


9:00 Late protein shake
1 scoop ON casein protein--23---------4---------1--------120
1 tbsp flaxseed oil-----------0---------0--------14--------130
2 tbsp fiber-----------------0--------30---------0--------120
(colon pure from GNC)

TOTALS-----------------232.8------248.7------77.1-----2642.5
-----------------------PROTEIN-----CARBS-----FAT------CALORIES

 

[vin01]

LV, do these numbers, specifically the total cals correspond to your BMR + the multiplier used for daily activity level?

The only reason I ask is because I weigh 185#, 5'9'', 16% bf, and my cals for cutting would be around ~2650-2700.

To me the individual values, and overall macros look approximately correct, although I am probably not the best source on this.

However, I may be using your diet plan, if you don't mind

 

[Lifterforlife]

Adjusting to a 50/20/30 is a pretty tried and true scheme. P/C/F. Have done it many times with great success.

Total caloric intake will need to be correct as you diet...i.e...changed as you lose fat mass. Depending on how lean you want to get, it may get to 60/10/30, dam near keto style.

 

[LV_Rider]

vin01 - I used that formula that was posted in another thread:

[ 66+ (6.3 X weight in lbs.) + (12.9 X height in inches) - (6.8 x age)] = 1865 BMR

Then i took 1865 and multiplied it by 1.55 since I run and lift 5 days a week and got 2890.75 for daily calories......does that sound right?


Feel free to use as much of the diet as you want, I made it from reading other diets here and getting comments from others too



lifterforlife - So im guessing I have too many carbs???

 

[Lifterforlife]

Your carb calories are approximately 992, which figures out to about 37%, and 35% protein, and 26% fat. I would start to change this as I diet, up the protein, lower the carbs, and fat is not bad. You may increase the fats a bit as you go with good EFA's.

 

[vin01]

How much effect does lowering the carb intake to 20% (from say ~40%) have on everybody's workouts? I would expect there to be a significant drop in energy levels. Does this happen?

 

[Lifterforlife]

How much effect does lowering the carb intake to 20% (from say ~40%) have on everybody's workouts? I would expect there to be a significant drop in energy levels. Does this happen?

Good question, and initially, this is true. But as you go keto, and the body learns to use fat for fuel, this will level off.

Supplementation is nice here, I usually save my creatine useage for instance if I know I am going to this type diet.

An option I like is a TKD style, this way you have your carbs around your workout still.

****I forgot to add, this is also precisely one of the reasons of keeping fats high. They are very calorie dense, and as you drop carbs, you need something to take up some of the calories...and as you burn fat, you have to realize that w3's will be first to be pulled out. So replacing them is essential.

 

[Mr.X]

I added up the nutritional content for this cutting diet and got these numbers. How do they look for a cutting diet? Im currently 165 lbs., ~15% bf., 5'11", 23 years old

Is there too much fat/carbs? I was thinking of dropping those down somehow.

Thank you for input on this..!

(proteins, carbs, and fat numbers are in GRAMS)


--------------------------protein----carbs----fat----calories
6:15 30 mins cardio

7:00 breakfast
1 cup oats-----------------10--------52-------5-------280
5 egg whites--------------17.3-------1.7-------0-------82
1 tbsp ANPB----------------4---------3--------8------105

10:00 protein shake
1 scoop bioplex------------24---------0--------0-------96
egg whites protein

1 tbsp. flaxseed oil---------0---------0--------14------130


12:00 lunch
8 oz. of chicken------------44--------0---------2-------220
1 oz. of walnuts------------4---------5---------18------180
1/2 cup brown rice----------6--------64--------2--------300
3 oz. of carrots-------------1--------9----------0-------35

2:30 lift weights 60 -75 mins

3:45 PWO protein shake
2 scoops ON 100% whey---46---------6---------3--------220
30 grams dextrose----------0--------30---------0------112.5
10 grams glutamine---------0---------0---------0--------0


6:00 dinner
8 oz of chicken------------44---------0---------2--------220
1 medium sweet potato-----2---------27--------0.1------117
1 can green beans--------3.5---------14--------0--------70
1 tbsp. ANPB--------------4-----------3---------8--------105


9:00 Late protein shake
1 scoop ON casein protein--23---------4---------1--------120
1 tbsp flaxseed oil-----------0---------0--------14--------130
2 tbsp fiber-----------------0--------30---------0--------120
(colon pure from GNC)

TOTALS-----------------232.8------248.7------77.1-----2642.5
-----------------------PROTEIN-----CARBS-----FAT------CALORIES

Right off the bat:

1) Too many calories, you're 165, your BMR is 1980 - slash 5-10% from that. You're taking in 2642, almost 800 calories extra.
2) Too many carbs, lower the intake to 100-150
3) Too little fat, increase your EFA/MCT intake

 

[LV_Rider]

Ok I made some changes. I cut the oats from 1 cup to 1/2 cup and I took out the rice and sweet potato completely to get the carbs and calories down. I also changed the fiber in my shake at night from 2 tbsp to 1 tbsp. (I hope that is OK)


Now im wondering where/how can I increase the fat to the proper intake level?

Any ideas on what to add or subtract for this diet to even out the P/C/F correctly?

Thanks for the all the comments they are helping me a ton with my goal.



--------------------------protein----carbs----fat----calories
6:15 30 mins cardio

7:00 breakfast
1/2 cup oats---------------5--------26-------2.5-------140
5 egg whites--------------17.3-------1.7-------0-------82
1 tbsp ANPB----------------4---------3--------8------105

10:00 protein shake
1 scoop bioplex------------24---------0--------0-------96
egg whites protein

1 tbsp. flaxseed oil---------0---------0--------14------130


12:00 lunch
8 oz. of chicken------------44--------0---------2-------220
1 oz. of walnuts------------4---------5---------18------180
3 oz. of carrots-------------1--------9----------0-------35

2:30 lift weights 60 -75 mins

3:45 PWO protein shake
2 scoops ON 100% whey---46---------6---------3--------220
30 grams dextrose----------0--------30---------0------112.5
10 grams glutamine---------0---------0---------0--------0


6:00 dinner
8 oz of chicken------------44---------0---------2--------220
1 can green beans--------3.5---------14--------0--------70
1 tbsp. ANPB--------------4-----------3---------8--------105


9:00 Late protein shake
1 scoop ON casein protein--23---------4---------1--------120
1 tbsp flaxseed oil-----------0---------0--------14--------130
1 tbsp fiber-----------------0--------15---------0--------60
(colon pure from GNC)

TOTALS-----------------219.8------116.7------72.5-----2025.5
-----------------------PROTEIN-----CARBS-----FAT------CALORIES

 

[Lifterforlife]

One instant bit of advice...if you are currently at your first stated caloric intake, I would not drop down at once to what you currently propose. That would be a 640 or so caloric drop, and an invitation to bad things. The body always reacts swiftly to large changes.

As far as adding fat, I would not do that right now. Your fat intake as was stood at 26 %. I would however change at least one of your tbsp. of flax to fish oil.

If anything, I would up your protein intake, as you cut carbs by more than half. This as I mentioned in the above paragraph is probably not a good idea. Too much at once. I would shoot for more like a 250-300 calorie decrease.