Cutting Diet: Input Wanted

[l6873]

Weight: 194 Lbs

Meal 1

chicken cal270 f3 c0 p60
onion cal16 f0 c3 p1
olive oil cal100 f13 c0 p0
broccoli cal20 f0 c3 p2
cauliflower cal10 f0 c2 p1
curry paste cal40 f4 c1 p1

calories 456
fat 20g
carbohydrates 9g
protein 65g


Meal 2

chicken cal270 f3 c0 p60
onion cal16 f0 c3 p1
olive oil cal100 f13 c0 p0
broccoli cal20 f0 c3 p2
cauliflower cal10 f0 c2 p1
curry paste cal40 f4 c1 p1

calories 456
fat 20g
carbohydrates 9g
protein 65g


Meal 3

almonds cal320 f26 c10 p10

calories 320
fat 27g
carbohydrates 10g
protein 10g


Meal 4

egg whites cal120 f0 c2 p28
cottage cheese cal40 f0 c1 p9
whey cal30 f1 c0 p6

calories 190
fat 1g
carbohydrates 3g
protein 43g


Meal 5

egg whites cal120 f0 c2 p28
cottage cheese cal40 f0 c1 p9
whey cal30 f1 c0 p6

calories 190
fat 1g
carbohydrates 3g
protein 43g

Meal 6

egg whites cal120 f0 c2 p28
cottage cheese cal40 f0 c1 p9
whey cal30 f1 c0 p6

calories 190
fat 1g
carbohydrates 3g
protein 43g

Meal 7

egg whites cal120 f0 c2 p28
cottage cheese cal40 f0 c1 p9
whey cal30 f1 c0 p6

calories 190
fat 1g
carbohydrates 3g
protein 43g


Total

calories 1992
fat 71g
carbohydrates 40g
protein 312g


Meal 3 (almonds) is replaced with a post workout shake on gym days.

Monday and Wednesday are "cheat" days, where I eat only complex carbs and protein (no fats) until around 5 PM, go to the gym, then nothing but protein afterwards.

On Mondays and Wednesdays, post workout shake consists of 2 scoops whey:

calories 240
fat 5g
carbohydrates 4g
protein 46g


On Fridays, post workout shake consists of 3 scoops whey:

calories 360
fat 7g
carbohydrates 6g
protein 69g


One possible change I'm considering is replacing Meal 3 (almonds) with a can of tuna and some olive or flax seed oil.

[MMASTAR]

Sounds like you will be eating a lot of the same things, this could be hard to follow. As well dont be scared of eating fat, just make sure its omega 3 fats, not six. When we eat fat it doesnt affect our insulin levels at all. Stick with flaxseed oil instead of olive (unless your cooking with it as flax oil should not be heated) and i would ditch the almonds but if you need nuts,lol, eat hazelnuts, better fat profile. And there is no point having a shake with 3 scoops of whey your body cant assimilate all that and its just extra calories. Dont forget you can eat as much ruffage (brocolli, cauliflower, spinach, brussel sprout,lettuce) as you want. Eating more of these will help you get through the day and they dont add up to anything. I like to follow the PALEO DIET as it allows unlimited veggies and fruit(but i do watch my fruit intake) and lots of lean meat, seafood, chicken, turkey. You should reasearch it, its an easy diet to follow and the pounds fly off. For carbs (on cheat days) i would use yams, so u still get some nutrients from your carbs and they taste like candy. Hope i helped a little, if u have any questions about the paleo diet feel free to ask!!

[nisser]

Switch one of your chicken meals with one of the egg meals so that there's variety throughout the day.


I'd also personally exchange 2 of your 4 egg + cottage cheese meals for something else.

[Praetorian]

1. Too many meals
2. Meal are not balanced macro wise
3. Vary the foods and protein sources
4. Fats are way too low in most meals 1g WTF?

You should be eating 6 meals ...one every three hours and meals should be balanced ie 40-50g pro, 15-20g fat, trace carbs.
P

[ubcpower]

1. Too many meals
2. Meal are not balanced macro wise
3. Vary the foods and protein sources
4. Fats are way too low in most meals 1g WTF?

You should be eating 6 meals ...one every three hours and meals should be balanced ie 40-50g pro, 15-20g fat, trace carbs.
P

agreed 100%. Have an whole egg meal, 2xlean protein meals, 2 shake meals and 1 fatty protein meal (salmon, steak..etc)...

[l6873]

Sounds like you will be eating a lot of the same things, this could be hard to follow.

I've been eating the above foods in some form for the last 8 months without issues, so there's no risk in me not being able to stick to it.



Stick with flaxseed oil instead of olive (unless your cooking with it as flax oil should not be heated) and i would ditch the almonds but if you need nuts,lol, eat hazelnuts, better fat profile.

The reason I'm not all too keen on using flax is because they contain high levels of phytoestrogens.



And there is no point having a shake with 3 scoops of whey your body cant assimilate all that and its just extra calories.

That's debatable. As far as I know, there's no concrete limit on how much protein you can assimilate in one sitting.



Dont forget you can eat as much ruffage (brocolli, cauliflower, spinach, brussel sprout,lettuce) as you want. Eating more of these will help you get through the day and they dont add up to anything. I like to follow the PALEO DIET as it allows unlimited veggies and fruit(but i do watch my fruit intake) and lots of lean meat, seafood, chicken, turkey. You should reasearch it, its an easy diet to follow and the pounds fly off. For carbs (on cheat days) i would use yams, so u still get some nutrients from your carbs and they taste like candy. Hope i helped a little, if u have any questions about the paleo diet feel free to ask!!

If I'd eat as much of the vegetables you listed as I wanted, I'd probably have an extra 50 grams of carbs at the end of the day. If I added fruits, it would be well into the hundreds.


Switch one of your chicken meals with one of the egg meals so that there's variety throughout the day.

Valid point. My reasoning for leaving the egg white shakes until the end is that they have the least amount of carbs.



I'd also personally exchange 2 of your 4 egg + cottage cheese meals for something else.

I don't intend to introduce another two cooked chicken/beef/fish meals since I don't want to be spending in excess of $20 per day on food.

As for using something else, the only thing that could have the same amount of protein with very little carbs would be a whey shake or a few cans of tuna. I'll already be eating a can of tuna instead of the almonds, and I prefer eating real foods instead of supplements when possible.



1. Too many meals
2. Meal are not balanced macro wise
3. Vary the foods and protein sources
4. Fats are way too low in most meals 1g WTF?

You should be eating 6 meals ...one every three hours and meals should be balanced ie 40-50g pro, 15-20g fat, trace carbs.


The four egg white shakes used to be two until a week ago, when I decided to split them up. Instead of having two large shakes 3 hours apart, I now have four smaller ones 2 hours apart.

Yolks or oils could be added to the egg white shakes to increase their fat content I suppose.

Like I mentioned above, I have no intentions of adding more meat sources so the can of tuna instead of the almonds will have to make due.


EDIT: I'll try replacing two of the egg white shakes with two egg white omelettes with a yolk thrown in.

So the revised diet would be:

Meal 1: chicken meal
Meal 2: 9 egg white/1 yolk omelette
Meal 3: 1 can tuna with oil or post workout shake
Meal 4: chicken meal
Meal 5: 8 egg white shake
Meal 6: 9 egg white/1 yolk omelette
Meal 7: 8 egg white shake

[MMASTAR]

I lost ten pounds in a month eating as many veggies and lean protein as i wanted. And i was lean to begin with.