opinions pls on my cutting diet

[h.m1985]

hi i'm 5ft10 178lbs 16.8% bf 19yrs old i'm consumin about 2100cals,262g(pro),129g(carbs),60g(fat) heres how my daily food intake is:
(cal) (pro) (carbs) (fat)
6;00am,50g oats 178 5 30 4
10 egg whites 170 40 0 0

9;30am,25g nuts 173 4 .8 17
100g tuna 100 24 0 .6
4 egg whites 68 16 0 0

12.30pm100g brwn rice 137 2.7 29 1.1
100g chicken 148 32 0 2.2
2 egg whites 34 8 0 0

5.00pm 25g nuts 173 4 .8 17
100g tuna 100 24 0 .6
4 egg whites 68 16 0 0

pwo lucozade 277 0 68 0
vp2 isolate 101 24 2 0
5 egg white 85 20 0 0

9.00pm 25g nuts 173 4 .8 17
vp2 isolate 101 24 2 0
50g tuna 50 12 0 .3

any advice would be gratefully appreciated

 

[LeanOnMe]

Looks good but I'd definetly cycle it every 4th day in other words keep that plan for 3 days and on the 4th day up your carbs and take in between 2500-2800 calories. Get your carbs up to 300-350 grams on those days as well otherwise you'll starve your leptin levels and your workouts will get very weak.

Don't forget bunches of cardio too.

 

[h.m1985]

Looks good but I'd definetly cycle it every 4th day in other words keep that plan for 3 days and on the 4th day up your carbs and take in between 2500-2800 calories. Get your carbs up to 300-350 grams on those days as well otherwise you'll starve your leptin levels and your workouts will get very weak.


Don't forget bunches of cardio too.

thanks dude i forgot 2 say i was going 2 do that. wot intensity sholud i do 4 cardio and wot should my trainin be like?

 

[LeanOnMe]

well if your just starting out on cardio you'll have to build up your stamina. Shouldn't take long for a 19 year old though

start with 20-30 minutes a session 3-4 sessions a week.
a good guide for intensity is the talking test where you can still talk but not real easy. Or figure out your target heart rate and stay within that for the whole duration excluding warming up and cooling off. Yet a third way to do it is the Bill Phillips method of cycling intensity or interval intensity, you can find his method at his web sight- www.bodyforlife.com

Hope this helps you out.

 

[h.m1985]

well if your just starting out on cardio you'll have to build up your stamina. Shouldn't take long for a 19 year old though

start with 20-30 minutes a session 3-4 sessions a week.
a good guide for intensity is the talking test where you can still talk but not real easy. Or figure out your target heart rate and stay within that for the whole duration excluding warming up and cooling off. Yet a third way to do it is the Bill Phillips method of cycling intensity or interval intensity, you can find his method at his web sight- www.bodyforlife.com

Hope this helps you out.

thanks yeah it helps me out just bought a heart-rate monitor of ebay aswell

 

[pintoca]

good call on the heart rate monitor... best money one can spend when starting to cut...now try (once you build up your stamina) to keep your heart at about 75% MHR for 45 min, 4 to 5 times a week and the results will come.

BTW, MHR= 220-age , so in your case we are talking about keeping your heart beating @ 150bpm for 45 min...

 

[h.m1985]

thanks pintoca you've been a great help 2 me like your body fat calculator 2 very helpful any thoughts about wot type of training 2 do 2 keep as much lbm as possible?

 

[gvc3k]

make sure you are weight training atleast 3-4 times a week with a good PWO shake. This should keep lbm loss minimal