Please critique my cutting diet plan

[GitErDun]

DIET

8am – 1st Meal – Egg White Omelette with ½ cup of Turkey (8 whites, 1 yolk) and 1 cup of Oatmeal with skim milk and ½ chopped banana

10am – 2nd Meal – Protein Shake with water

12pm – 3rd Meal – Chicken Breast Fillet with 1 cup of broccoli & sweet potato

2pm – 4th Meal – Fish (Salmon Fillet) with 1 cup of broccoli & basmati rice

4pm – 5th Meal – Protein Shake with water

6pm – 6th Meal – Beef ( Lamb leg steak or lean topside/centre cut rump)
with salad (Lettuce/tomatoes/cucumber/Spanish onion/capsicum)

8pm – 7th Meal – Protein Shake with water

10pm – 8th Meal – 1 Cup Fat Free cottage cheese


CYCLE

[MMASTAR]

theres A lot of carbs in meals 1 3 and 4.. i think when cutting general rule is carbs only before and after workouts..

[GitErDun]

any and all suggestions, changes and critisism welcome....

i really wanna get this diet nailed before cycling.

[LonelyBedouin]

Do you have your macros for all that? Put it into fitday, then even out your protein throughout the day, then use what carbs you are allowing yourself at times when you require them breakfast, pre/post workout. And eat celery and other things that require more energy to break them down than what you get out of them.

Also where are you fats? Theres almost no fat in your diet.

[GitErDun]

oh my... im gonna need alot of help on this one i think lol


all my stats are listed here



anyone feel like helping me put a better cutting diet together then...

[GitErDun]

bumpskee

[BritishColumbian]

theres A lot of carbs in meals 1 3 and 4.. i think when cutting general rule is carbs only before and after workouts..


Also where are you fats? Theres almost no fat in your diet.

Theres some good advice there^^^ you need good fats to cut, you could put 1tablespoon of natty p butter in your protein shakes and add almonds to your diet, also like MMA said about the carbs is right on the money. Also lean Protien is best, like tuna, salmon, cod, lean cuts of beef, chicken breast...
You have the right Idea and It looks pretty good, just needs a little tweeking.
Im not sure you need that turkey with your meal 1 but IDk just looks like to much
Early morning empty stomach low impact cardio = EMESLIC

[GitErDun]

well ive been looking around on the net, trying to tweak my diet plan ect. ect.

i came across this diet and it seems like something i could easily follow, and meets the criteria thats been discussed thus far. what you think?

06:30am :
10g of L-Glutamine and 5g Branch Chain Amino Acids

* This meal may be skipped if your more of an endomorphic body type

07:00am :
45 mins of gentle cardio (walking uphill, jogging slow, cycling)

07:45am :
40g Whey Protein in water,
30g Oats in water
1 Cup green tea
1 Small Grapefruit

10:30am:
100g Tuna in Olive Oil with a small salad (tomatoes, leuttice, cucumber)
Handful of Almonds
15ml Flaxseed Oil

01:30pm:
100g Mackerel or Salmon
100g Fibrous Vegetables
1 Tablespoon Peanut Butter

04:30pm:
1 Large Chicken Breast
2 Slices Wholemeal bread

05:00pm: Training

06:00pm:
40g Whey in water
20g maltodextrin
20g dextrose

06:45pm:
50g wholemeal pasta or brown rice
150g chicken breast or 150g lean beef
Loads of vegetables
Some fish oils (O3 epa,dha)
1 Cup green tea

09:30:
150g cottage cheese
20g Almonds

[BritishColumbian]

Very nice!

[LonelyBedouin]

Looks good but does it fit your body type (ie will it be just under your maintenance? since it is someone else's diet, Im assuming)

[GitErDun]

Looks good but does it fit your body type (ie will it be just under your maintenance? since it is someone else's diet, Im assuming)

this diet was desighned for a 200lb male...

ive eddited and tweaked it slightly to fit me...

im also working on analyzing the macro split...

[LonelyBedouin]

Do you know how many calories are in that meal plan and the amount you require to maintain your weight?

[GitErDun]

ok, well maybe this will get me some replies lol.. i spent some time getting as close of an estimate as possible to the macros in this diet...

CALS=2660
PROTEIN=225
CARBS=225
FAT=87


is this too many calories for me to lose weight on?
where should i make adjustments if needed?

my problem is i have slacked off with diet the last few months, basically just eatin whatever i want... im having trouble find a good estimate of bmr, every calculator gives me something different, so its beggining to get frustrating for me here lol

[tiramisu]

instead of using a calculator for bmr.

take your normal diet where you arent gaining or losing and stick it into fitday.
This will give you your "maintenance calories" at your current weight / bodyfat.

you will need somewhere between 1-2 grams of protein per pound of body mass per day in your diet.

You will have to experiment to see what is optimal. These will increase as your body mass increases but will not vary whether you are cutting or bulking.

from a caloric perspective...

To start with your total daily calories should be around 500 calories a day higher than your maintenance requirements. You should then experiment with how many more you can add before you are no longer adding more muscle to your frame and just adding fat OR until you aren't comfortable with the amount of fat you are adding while you are adding muscle (If it's hard for you to lose fat vs. easy to lose fat and how much you are comfortable losing).

I'm not saying this is correct but I would start with a base of 1 gram per pound of body weight of calories of protein and an equal grams of calories of carbs and for my excess needs I would keep adding protein until I hit 2 grams per pound of protein. I would also include my evoo, mac oil, and fish oil as fat calories.

I would start plugging real food into fitday and try to create a meal plan that provided balanced protein throughout the day with whey and dextrose pwo and as much real food as possible to fill out the rest of the day.

The fats in real food selections would have me reduce my grams of carbs until I got to my initial magic number.

I would then likely focus on my lifting and whenever I felt that I wasn't getting stonger or recovering fast enough I would try adding more calories until I maxed out on my current program. I would then either reset my numbers and continue or switch to a calorie reduced diet in the opposite direction with a starting point of a 500 calorie deficit and strip off the excess fat.

I have had good success with Palumbo's cutting diet for a 200 pound man cookie cutter program this year as it was very close to my goal weight. I was fairly religous about it for about 15 weeks and dropped from 249 to 220 pounds while losing very little muscle mass. This got me down to about 12%. I found after 3 months though my body really wasn't all that happy with me. Energy levels were down, strength and stamina down but I look much better.

I've been on an essentially maintenance diet for about a 6 weeks now and I feel much better and am trying to cut another 4% of my BF before september. Slow and steady with a balanced sdiet with a minor calorice deficit while having better workouts.

In September I will start focusing on putting on the weight again.

repeat as necessary. (this may of course be entirely wrong but it seems to work for me)

[LonelyBedouin]

Everything looks fine with your macros, since I think (you will have to be the one to determine) you maintain at 3000, then 2600 would be fine you could even add a little more, bump up your fat a extra 15grams

[GitErDun]

instead of using a calculator for bmr.

take your normal diet where you arent gaining or losing and stick it into fitday.
This will give you your "maintenance calories" at your current weight / bodyfat.

you will need somewhere between 1-2 grams of protein per pound of body mass per day in your diet.

You will have to experiment to see what is optimal. These will increase as your body mass increases but will not vary whether you are cutting or bulking.

from a caloric perspective...

To start with your total daily calories should be around 500 calories a day higher than your maintenance requirements. You should then experiment with how many more you can add before you are no longer adding more muscle to your frame and just adding fat OR until you aren't comfortable with the amount of fat you are adding while you are adding muscle (If it's hard for you to lose fat vs. easy to lose fat and how much you are comfortable losing).

I'm not saying this is correct but I would start with a base of 1 gram per pound of body weight of calories of protein and an equal grams of calories of carbs and for my excess needs I would keep adding protein until I hit 2 grams per pound of protein. I would also include my evoo, mac oil, and fish oil as fat calories.

I would start plugging real food into fitday and try to create a meal plan that provided balanced protein throughout the day with whey and dextrose pwo and as much real food as possible to fill out the rest of the day.

The fats in real food selections would have me reduce my grams of carbs until I got to my initial magic number.

I would then likely focus on my lifting and whenever I felt that I wasn't getting stonger or recovering fast enough I would try adding more calories until I maxed out on my current program. I would then either reset my numbers and continue or switch to a calorie reduced diet in the opposite direction with a starting point of a 500 calorie deficit and strip off the excess fat.

I have had good success with Palumbo's cutting diet for a 200 pound man cookie cutter program this year as it was very close to my goal weight. I was fairly religous about it for about 15 weeks and dropped from 249 to 220 pounds while losing very little muscle mass. This got me down to about 12%. I found after 3 months though my body really wasn't all that happy with me. Energy levels were down, strength and stamina down but I look much better.

I've been on an essentially maintenance diet for about a 6 weeks now and I feel much better and am trying to cut another 4% of my BF before september. Slow and steady with a balance diet with a minor calorice deficit while having better workouts.

In September I will start focusing on putting on the weight again.

repeat as necessary. (this may of course be entirely wrong but it seems to work for me)


thanks alot for your reply...very useful info,

[tiramisu]

note i edited my post to add the cutting part. I was between sets. :)

[GitErDun]

although i am trying to cut...not bulk