Please help me evaluate my cutting diet...am I doing this right?

[Clean]

~184 lbs, 5'10", 23yrs, roughly 17-18% body fat. It seems like alot, but I don't look that fat lol. I'm lifting 4-5 times a week with 2-3 sessions of cardio in the morning. Sometimes I wake up late but I still try to get in all of my calories.

My BMR is around 1932 calories, with activity factored in, it says I should be eating around 2655 calories to maintain. If dropped by 500, that equals ~2100 calories to lose weight.

I've been averaging ~1800 calories the past few days, and realize I may be eating too little. Where should I increase my calories?


Sample day so far:

8am:
8 egg whites
1/2 cup oats
33p 3f 27c 281 calories

11am:
8oz. chicken breast
1 oz. peanuts
48p 24f 8c 420 calories

2pm:
1 can tuna
2 tbsp ANPB
39p 18f 6c 330 calories

workout

6pm:
4 scoops whey (methoxypro)
1/2 cup oats
51p 3f 27c 430 calories

9pm:
8oz. chicken
2 tbsp ANPB
47p 22f 6c 420 calories


Totals: 218g protein 70g fat 71g carbs 1881 calories
~60% ~20% ~20%

Other days my protein has been a bit lower and my carbs have been higher, but not by much. If I'm going to reach 2100 calories, should I up my carbs or decrease anything?

I dieted a few years ago with success and can't remember feeling full/bloated like I do now.

I really appreciate all recommendations and comments!












Questions I have:
What should my ratios be? Am I not eating enough? Why do I feel full/bloated? (I've done this before but it was a few years ago and I didn't feel full like I do now)

 

[disturbed311]

Bro,
Read,learn,love, and FULLY UNDERSTAND this thread

http://www.elitefitness.com/forum/diet-bodybuilding/carb-cycling-faqs-info-571666.html

good luck

 

[Tatyana]

~184 lbs, 5'10", 23yrs, roughly 17-18% body fat. It seems like alot, but I don't look that fat lol. I'm lifting 4-5 times a week with 2-3 sessions of cardio in the morning. Sometimes I wake up late but I still try to get in all of my calories.

My BMR is around 1932 calories, with activity factored in, it says I should be eating around 2655 calories to maintain. If dropped by 500, that equals ~2100 calories to lose weight.

I've been averaging ~1800 calories the past few days, and realize I may be eating too little. Where should I increase my calories?


Sample day so far:

8am:
8 egg whites
1/2 cup oats (add whey protein into your oats) 33p 3f 27c 281 calories

11am:
8oz. chicken breast
1 oz. peanuts (add a fibrous veg like steamed brocolli, cauliflower)48p 24f 8c 420 calories

2pm:
1 can tuna
2 tbsp ANPB (again, you need some veggies here)
39p 18f 6c 330 calories

workout

6pm:
4 scoops whey (methoxypro)
1/2 cup oats
51p 3f 27c 430 calories

9pm:
8oz. chicken
2 tbsp ANPB (SAME veggies)47p 22f 6c 420 calories


Totals: 218g protein 70g fat 71g carbs 1881 calories
~60% ~20% ~20%

Other days my protein has been a bit lower and my carbs have been higher, but not by much. If I'm going to reach 2100 calories, should I up my carbs or decrease anything?

I dieted a few years ago with success and can't remember feeling full/bloated like I do now.

I really appreciate all recommendations and comments!












Questions I have:
What should my ratios be? Am I not eating enough? Why do I feel full/bloated? (I've done this before but it was a few years ago and I didn't feel full like I do now)

Your ratios are not calculated correctly, your diet is 46% protein, 15% carbs and 34% fat.

Protein, especially whey protein can cause bloating and constipation.

You are probably hovering around ketosis because of your choices of food, which would make you feel yucky (great article about this in Nelson Montana's The Bodybuilding Truth BTW).

I think everyone has been brainwashed with all of the 'diet' stuff in the mainstream media, so now both carbs and fats are considered 'bad' and that leaves only protein.

If you want to do a low carb diet/ketosis/timed ketogenic diet, then you need to do a bit more research.

Personally, unless you are dieting to make a weight class or a bodybuilding comp, I would aim for a much more balanced diet you can maintain all the time.

Something like a ratio of 40% protein, 30 % fat and 30 % carbs.

Trying complicated diets before you have learned some of the basics of maintaining a healthy diet is a recipe for disaster.

When you dieted a few years ago, and much younger, just about anything works as it is one of the benefits of youth if you are training.

 

[Sartene]

LOL, without the oats he would be in ketosis!