Cutting diet critique wanted

[l6873]

Background Info
current weight: 205lbs
current body fat %: unknown (abs fully visible and can see striations in shoulders/chest)
goal weight: whatever it takes
goal body fat %: shredded

Current diet for non gym days

meal 1

egg whites cal240 f1 c4 p56
cottage cheese cal110 f0 c2 p22
whey cal 60 f1 c1 p12

calories 410
fat 2g
carbohydrates 7g
protein 90g


meal 2

chicken cal330 f4 c0 p70
onion cal25 f0 c6 p1
olive oil cal120 f13 c0 p0
broccoli cal20 f0 c4 p2
cauliflower cal10 f0 c2 p1
curry paste cal50 f4 c1 p1

calories 555
fat 21g
carbohydrates 13g
protein 75g


meal 3

almonds cal160 f13 c5 p5
flax cal133 f10 c7 p5
whey cal60 f1 c1 p12
peanut butter cal100 f8 c3 p3
milk cal10 f0 c1 p1

calories 463
fat 32g
carbohydrates 17g
protein 26g


meal 4

chicken cal330 f4 c0 p70
onion cal25 f0 c6 p1
olive oil cal120 f13 c0 p0
broccoli cal20 f0 c4 p2
cauliflower cal10 f0 c2 p1
curry paste cal 50 f4 c1 p1

calories 555
fat 21g
carbohydrates 13g
protein 75g


meal 5

tuna cal240 f2 c0 p60
mustard cal5 f0 c1 p0
low fat mayo cal40 f3 c1 p0

calories 285
fat 5g
carbohydrates 2g
protein 60g


meal 6

egg whites cal240 f1 c4 p56
cottage cheese cal110 f0 c2 p22
whey cal 60 f1 c1 p12

calories 410
fat 2g
carbohydrates 7g
protein 90g


Total

calories 2678
fat 83g
carbohydrates 59g
protein 416g



Current diet for heavy gym days (Monday/Wednesday)

meal 1

bran cereal cal550 f2 c124 p15
skim milk cal130 f0 c24 p18

calories 680
fat 2g
carbohydrates 148g
protein 33g


meal 2

beef cal360 f10 c0 p67
onion cal25 f0 c6 p1
olive oil cal120 f13c0 p0
tomato paste cal20 f0 c4 p1
tomato cal15 f0 c3 p0
black beans cal220 f1 c40 p14

calories 760
fat 24g
carbohydrates 53g
protein 82g


meal 3
whey cal360 f7 c6 p 69

calories 360
fat 7g
carbohydrates 6g
protein 69g


meal 4

chicken cal330 f4 c0 p70
onion cal25 f0 c6 p1
olive oil cal120 f13 c0 p0
broccoli cal20 f0 c4 p2
cauliflower cal10 f0 c2 p1
curry paste cal 50 f4 c1 p1

calories 555
fat 21g
carbohydrates 13g
protein 75g


meal 5

tuna cal120 f1 c0 p30
mustard cal5 f0 c1 p0
low fat mayo cal20 f2 c1 p0

calories 145
fat 3g
carbohydrates 2g
protein 30g


meal 6

egg whites cal240 f1 c4 p56
cottage cheese cal110 f0 c2 p22
whey cal 60 f1 c1 p12

calories 410
fat 2g
carbohydrates 7g
protein 90g


Total

calories 2910
fat 59g
carbohydrates 229g
protein 379g

On Fridays I have the non gym day diet with a shake instead of tuna, so the macronutrient breakdown remains pretty much the same.


As time goes on and if I get stuck at a certain weight, the first thing to go will be the homemade protein bars (meal 3 on non gym days), which will be replaced with some almonds and some flax/olive oil. After that, the chicken meal will be reduced to nothing but a grilled breast. If need be, the "cheat" meals (1 and 2) on heavy gym days will be toned down as well, but that'll be a last resort.;)

Any comments or suggestions?


As an added note, I'm not a big fan of cardio so I don't really plan on doing any, other than walking a couple hours a week.

[howie]

Hey,

Your diet looks pretty good.

Consider dropping carbs for fat and protein if you plateau rather that dropping calories. Keto type diets are wicked for dropping BF without staving.

Good Luck

[l6873]

Hey,

Your diet looks pretty good.

Consider dropping carbs for fat and protein if you plateau rather that dropping calories. Keto type diets are wicked for dropping BF without staving.

Good Luck

Yes, that's why I wanted to replace the homemade protein bar with just just fats - it has the most carbs.

[howie]

Yes, that's why I wanted to replace the homemade protein bar with just just fats - it has the most carbs.

Okay sure but remember most Keto-run type diets are about 30g or less of carbs.

Anyways I think you are in good shape and seen to have a handle on your diet

[l6873]

Okay sure but remember most Keto-run type diets are about 30g or less of carbs.

Anyways I think you are in good shape and seen to have a handle on your diet

Yes, you're right about the 30g carb limit. After the vegetables are removed from the chicken meals I should be well under 30 grams, but I hope that will only be needed near the end. The rest of the carbs come from egg whites (32 a day) and whey. I might splurge for some isolate if the cheap whey becomes an issue.

My only fear is that I'll loose to much strength, though the last time I followed a similar diet I went from 260 to 200 without getting much weaker. Hopefully that'll hold true this time around as well.