Need some help with cutting diet (advice please)

[rivaldo11]

Hello what's up , this is my first post on this forums, I've read a lot of past posts and I've learned a lot. Please I need some advice on my diet, I am 213 lbs and 6'3" I'm around 15% bodyfat give or take 1 or 2%. My diet goes like this:

6 am
4 egg whites
1 egg yolk
2 slices turkey breast
2 slices 100% whole wheat bread

9 am
1 handful almonds
1 protein shake

Post- Workout
1 protein shake with 1 cup oatmeal

1 pm
1 medium chicken breast
1 large bowl of mixed veggies with homemade vinagretta

4 pm
1 can of tuna (water)
1 slice of whole wheat bread
1 medium bowl of lettuce

7 pm
3 slices of turkey breast with some mustard

10 pm
1 tbsp natty peanut butter
1 cup low fat cottage cheese

I used FitDay to have a calorie breakdown and it gets like this: 1800 cals
50%prot, 30% carbs, 20% fat

I lift weights 3-4 days a week and do 20 min HIIT after that, in days I don't lift weights I do cardio fasted (LISS for about 35-40 min) I fully rest 1 day a week.

Please give me advice about this diet, am I doing right ? Or if I'm not could you please give me some suggestions to apply... Thank you in advance

 

[poysyn]

need more calories for a man your size and training level.. meals look pretty clean and you seem to know what to eat and when to eat it (at least in my opinion)

I would recommend upping your cals because your metabolism is eventually going to become to slow with that deficit

 

[rivaldo11]

need more calories for a man your size and training level.. meals look pretty clean and you seem to know what to eat and when to eat it (at least in my opinion)

I would recommend upping your cals because your metabolism is eventually going to become to slow with that deficit

Thanks poysyn !!how much cals do you recommend that I add ?? like 500 ?? and should I add these cals from protein/fat or carbs too ?

 

[poysyn]

Thanks poysyn !!how much cals do you recommend that I add ?? like 500 ?? and should I add these cals from protein/fat or carbs too ?

Using a common BMR equation (herris benedict) i get your bmr to be around 2100ish give or take 100..

So lets take the 100 and round it to an even 2000. 2000 is what your body would need if it were in bed all day..now calculate in your activity factor (in this case 1.55 multiplier) you get around 3100ish..

id say at least take in 2300-2500 cals for a clean cut without sacrificing too much muscle..

 

[rivaldo11]

Using a common BMR equation (herris benedict) i get your bmr to be around 2100ish give or take 100..

So lets take the 100 and round it to an even 2000. 2000 is what your body would need if it were in bed all day..now calculate in your activity factor (in this case 1.55 multiplier) you get around 3100ish..

id say at least take in 2300-2500 cals for a clean cut without sacrificing too much muscle..

Thanks a lot man ! I will modify the diet and put in cals to make it about 2400-2500 cal because I'm worried of loosing the muscle I've already made. Thanks a lot for the advice poysyn

 

[Sassy69]

He's right - I'm 5'7" and a girl & I cut on 1800 cals for competition. Keep the same ratios but increase the total cals to like 2500 & see how you feel. Protein should probably be aroudn 1.5 g protein to 1 lb your body weight. And increase your carbs & fats accordingly as well.

If you are trying to drop bodyfat that degree of cal deficit will just leave you starved & your body will start to catabolize your muscle for energy. You can continue to drop bodyfat w/ cardio and also using carb cycling if you really want to get into it.

Check here for my same comments to harbinator & some discussion about carb cycling: http://www.elitefitness.com/forum/showthread.php?t=481229

 

[rivaldo11]

He's right - I'm 5'7" and a girl & I cut on 1800 cals for competition. Keep the same ratios but increase the total cals to like 2500 & see how you feel. Protein should probably be aroudn 1.5 g protein to 1 lb your body weight. And increase your carbs & fats accordingly as well.

If you are trying to drop bodyfat that degree of cal deficit will just leave you starved & your body will start to catabolize your muscle for energy. You can continue to drop bodyfat w/ cardio and also using carb cycling if you really want to get into it.

Check here for my same comments to harbinator & some discussion about carb cycling: http://www.elitefitness.com/forum/showthread.php?t=481229

Great info on that post ! Thanks a lot Sassy69 !! I will balance my diet to fit the cals with the same ratios and definetly begin carb cycling, just one more thing, If I lift weights 3-4 days a week is it better to up my carbs a bit on lifting days and lowering them on cardio only days ? what do you think ?

 

[poysyn]

Personally I try to get my larger carb up days on days I do my more "intense" workouts (ie. leg day/chest day.) In my opinion, it really doesn't matter. My one suggestion is experiment and find what is most comfortable for you.

 

[Sassy69]

If you are intending to leverage the short-term metabolic bump in carb rotation, then I would keep the carb schedule and either just live w/ any days of heavy lifting that might coincide w/ the low carb days or else get your lifting schedule to match the carb cycle schedule.

If not, then I would generally match the heavier carb days w/ the heavier lifting days. I try to hit my highest carb days w/ leg day myself.

 

[Prizz]

Another point I saw.... Your post workout drink doesn't seem to have any fast acting carbs in it..... Your using Oats as your carb source postworkout? You need something like Gatorade/Whey Protein postworkout to re supply the glycogen you used during your workout..... If not, youre setting yourself up to burn muscle as energy..... Post workout you should consume an average of 50gms of Sugar, and 50gms of Protein MINIMUM to help your body recover..... Consuming enough calories post workout is a good way to "Trick" your body into going anabolic for a short time, even if youre dieting the rest of the day.....This will help you lose Less muscle while dieting too.... Good luck bro....

rizz