My Bulking to Cutting transition diet:: please critique

[curiousgeorge2020]

Alright, first i would like to apologize for not responding on my last thread. school became crazy and between studying, working out everyday, and working, i had not time for computer stuff. anyways, im back and here is the new diet. to give a little info i just finished a 6 week bulk and am going to taper my diet into a cutting. so i guess im looking for a "in-between" diet. here it is:

meal 1(as soon as i wake up): 1 scoop protein & 1 cup fruit
meal 1(about 30 minutes later): 4 eggs, 2 tbsp salsa, 1 cup of oatmeal(sometimes malt-o-meal), 2 slices low-fat cheese, 1/2 cup skim milk

meal 2: 2 cans tuna, 1 oz. almonds

meal 3: 10oz. chicken with 2 slices whole wheat bread, 1 tbsp mayo

meal 4: 8oz. yogurt, 1 scoop protein

pre-workout: no-xplode, 1 scoop protein, 1 banana(or 1 cup fruit)

post-workout: 2 scoops protein, about 45g carbs from waxy-maize

dinner: 9-10oz tilapia(or other meat with same amount of protein), 20 asparagus spears(or 1 can green beans, or stalk of broccoli), and 2 cups salad with 2 tbsp fat-free dressing

before bed: 1 tbsp peanut butter, 1 scoop casein protein

this adds up to roughly:
calories: 2900
protein: 340
carbs: 207
fat: 78

oh some further info to help out, im 5'7, and weigh 185..i have about 9-10% bodyfat right now(can see my 4 upper abs no problem, and top part of the bottom two)..few questions i have, are the calories and carbs high enough to continue to gain mass while cutting or are they fine where they are at? thanks guys.

 

[SouthernLord]

It is hard to gain mass while cutting unless you are a newbie or have chemical assistance. How long ago did you finish your bulk? I would find my BMR and TDEE and eat at maintenance for at least one month prior to trying to cut. Let your body adjust to it's new muscle mass.

When you decide to cut don't do anything drastic. Like I said above find out your BMR and TDEE. To cut subtract 250-500 calories a day from your maintenance calories. Or you could try carb-cycling. this is a good way to preserve mass while getting ripped up. Especially since you are already lean. I have a carb-cycling thread in this forum. It should be on this first page.

 

[SouthernLord]

http://www.elitefitness.com/forum/diet-bodybuilding/good-read-carb-cycling-641385.html

 

[curiousgeorge2020]

thanks for the quick help southernlord.. reading the carb cycling thread right now..i am currently doing something similar on every sunday of the week. i was going to post it up but my post was already getting long. basically i add in some rice, a little bigger portions at times, some more complex carbs..and up the calories.. looks like this:

calories: 3600
protein: 355
carbs: 420
fat: 53

took your advice and BMR: averaging the different calculators i used was from 2500-2900 and TDEE was 4495.
Note that BMR calculations ranged from 1900 to 2900??

Your bodyweight is 84 kilograms.
Step 1 - BMR Based On Weight
For Men: 1 x 84 Kg x 24 = 2014
Step 2 - BMR With Bodyfat Percentage Calculation
Taking your bodyfat percentage into account, your adjusted BMR is 2014 calories per day. This is equal to 84 calories per hour.
Step 3 - Total Daily Calories Burned Adding in your activity level, we times your BMR by 1.65. This means that your approximate total calories burned each day is 3323.

 

[SouthernLord]

Use an average of these two formulas to figure out the most accurate BMR and TDEE.


The Harris-Benedict formula (BMR based on total body weight)

The Harris-Benedict formula uses the factors of height, weight, age, and sex to determine basal metabolic rate (BMR). This makes it more accurate than determining calorie needs based on total bodyweight alone. The only variable it doesn’t take into consideration is lean body mass.

This equation will be very accurate in all but the extremely muscular (will underestimate caloric needs) and the extremely overfat (will overestimate caloric needs).

Men: BMR = 66 + (13.7 X wt in kg) + (5 X ht in cm) - (6.8 X age in years)
Women: BMR = 655 + (9.6 X wt in kg) + (1.8 X ht in cm) - (4.7 X age in years)

Note: 1 inch = 2.54 centimeters
1 kilogram = 2.2 lbs.

Once you know your BMR, you can calculate TDEE by multiplying your BMR by the
following activity factor.

Activity factor

Sedentary = BMR X 1.2 (little or no exercise, desk job)
Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
Extr. Active = BMR X 1.9 (hard daily exercise/sports & physical job or 2 X day training, marathon, football camp,
contest, etc.)


Katch-McArdle formula (BMR based on lean body weight)

The Harris-Benedict equation has separate formulas for men and women because men usually have a higher lean body mass and a larger bodies. Since the Katch-McArdle formula accounts for LBM, this single formula applies equally to both men and women and it is the most accurate method of determining your daily calorie needs.

BMR (men and women) = 370 + (21.6 X lean mass in kg)

To determine TDEE from BMR, you simply multiply BMR by the activity factor

 

[cobracock1979]

Excellent formulae's bro, never seen the second one before