Mission 7% - Cutting Diet??

[Simon83]

I am currently cutting, while keeping as much mass as possible. 170lbs, around 12%bf aiming for 7/8%.

Side Relaxed
Bicep
FAT Abs
FAT Side

Please have alook at my diet and tell me what changes you would make.

I'm on a strick training routine and doing HIITx2 and Running on empty stoachx2 a week.

Thanks

06:40
Oatmeal 1/2 cup
Whey 15g
Egg Whites 4
Whole Egg 1
32.25g Carbs, 39.8g protein, 10g Fats, 383.5 Calories

09:30
Tuna in Brine
10ml Flax Oil
0g Carbs, 30.55g protein, 15.03g Fats, 257.7 Calories

12:00
Chicken 150g
Gravy 50ml
Vedgetables
15.1g Carbs, 48.2g protein, 3.95g Fats, 289 Calories

14:30
Tuna in Brine
0g Carbs, 30.55g protein, 0g Fats, 128.7 Calories

16:00 Pre-workout
Oatmeal 80g
Whey 30g
50.42g Carbs, 33.4g protein, 8.35g Fats, 410.43 Calories

17:30 During Workout
Whey 40g
Dextrose 40g
39.16g Carbs, 32.8g protein, 2.6g Fats, 311.24 Calories

19:30
Sweet Potatoe 200g
Fish
Whey 30g
43.1g Carbs, 55.6g protein, 2.65g Fats, 418 Calories

21:30
Quark 250g
10.25g Carbs, 30g protein, 0.5g Fats, 172.5 Calories

TOTAL: 190.28g Carbs, 300g protein, 43.91g Fats, 2371 Calories

Also taking, multi-vit/cod liver oil

 

[Nathan]

What is Quark? And obviously gravy is not good.

Hoiw long have you been dieting? Everything looks overall not to bad to me. I find sometime syou need to up your calories back up for a week or two, then go back to dieting. Your body can't get used to what youa re doing or it will stop stripping off fat. I generally start dieting just under maintenance (any drop in your daily intake over a couple hundred calories/day should result in some preogressive fat loss), and the slowly lower calories as the weeks go on. If you start at your target calorie range, my guess is you've got a few weeks of good dieting and then that's it before things slow way way down. Keep it dynamic.