My Cutting Diet: Check It out Please

[oar1125]

Hi, havent been here in a while so I figured Id come back and let ya guys know what Im up to. i got Spring Break in 5 weeks and Im at a point right now where I think with 5 weeks of cutting I can get to a point that Id be happy with. Im 5'10" 163 pounds with a bf between 12-15% ( thats an estimate), with a maintanence level of 2475 calories. Ill outline my diet and workout schedule and you guys let me know what you thin and make some suggestions if you could.

5 days out of the week i follow the following diet:

Breakfast Calories/Protein/Carbs/Fat
1 cup oatmeal 300/10/54/6
1 cup water 0/0/0/0
4 egg whites 68/16/0/0
1 fish oil 10/0/0/1
1 flax seed oil 10/0/0/1
1 vitamin tablet

Lunch
2 slices whole wheat bread 240/8/48/2
3.5 oz ham/turkey 130/20/1/5

Pre-workout
1 scoop protein 120/24/3/1
1 tbsp. creatine 0/0/0/0

Post-workout
2 slices whole wheat bread 240/8/48/2
2 scoops protein 240/48/6/2
1 tbsp. creatine 0/0/0/0

Dinner
2 six oz. chicken breasts 330/62/0/8
salad/cauliflower/broccolli 3/0/3/0

Late-night snack
1 scoop protein 120/24/3/1
1/2 cup cottage cheese 120/13/4/5


Totals:
2342/252/191/64

The other two days are my less active days so i use less shakes and eat slightly less calories.

Breakfast
6 egg whites 102/24/0/0
1 scoop protein 120/24/3/1
1 fish oil 10/0/0/1
1 flax seed oil 10/0/0/1

Lunch
1 can light tuna in water 150/32.5/0/1.5

Snack
2 slices whole wheat bread 240/8/48/2
3.5 oz ham/turkey 131/20/1/5

Dinner
2 six oz. chicken breats 330/62/0/8
1 cup cauliflower 28/1/3/0

Snack
1/2 cup cottage cheese 80/12/4/1.5
1 scoop protein 120/24/3/1

Late-night snack
8 oz. chicken breast 280/60/0/4
2 cups broccolli 60/6/12/0

Totals: 1336/261/26/15

My reasoning behind having these two lower calorie days is because i read in CKD articles, and other sources, that when you go extra low calorie and then spike it the next day you increase your metabolism and burn more fat. Please let me know if my reasoning on this is incorrect and if im just better off sticking with the diet I follow on the other 5 days.

My excersise during the week consists of:
2 days of low reps/heavy weight
1 day of circuit training
2 days swimming at least 300 yeards(im working my way up for my traithlon, gotta start somewhere)
3 days or cardio(different forms of interval training)
3 days of boxing conditioning workouts

I also plan on taking an EC stack for three weeks. Please let me know what you al think of this so that I can tweak this and make it better. i want to be jacked for my Spring Break and I feel with this diet and excersise plan i can take myself there. Thanks for everyones help ahead of time!!!

 

[esanchez1277]

1336 cals is way low unless your 5-0 tall and 100lbs. Plus if your working out regularly that burns cals. Get your body composition checked, to see what your lean mass is and what you need to maintain your current weight. Thats the right way to do it. once you know your maintnence cals then just cut or burn 500 under per day for a loss os 1-2 lbs per week.

 

[Razorguns]

ur 163 and wanna CUT????

and 2300 calories and your bmr is 2400 - u aih't losig shit bro.

 

[oar1125]

bumpity bump bump

 

[odoyal rulez]

put some jelly on that toast post workout...or eat some wonder bread imo...

 

[jpt]

if your looking to cut lose the bread and replace with brown rice, oats, or potatos. also deli meats are not a very good choice when your trying to cut.

 

[oar1125]

im thinking about scratching the bread pwo totally, is that a bad idea. also should i replace the deli meat with say a small chicken breast?

 

[jpt]

i actually don't think the bread pwo is that bad...i would ditch the other meals included with bread though

and yeah...chicken breast would be a much better choice.

 

[Kabeetz]

Chicken breast, extra lean turkey breast or ground turkey, extra lean cuts of beef, tuna... all excellent choices and infinitely superior to processed deli meat.