Thread: Evaluate my cutting diet!

Ok, so I'm 169 looking to cut down to 164 during the next six weeks.

I usually weight train during lunch 4x per week
Run twice a week (1x during lunch, 1x on the wknd)
Swim 1x morning per week

Here's an example of my typical weekday diet, I usually end up being pretty hungry before bed. Any suggestions on helping to achieve my goals is appreciated.

Questions:
-Am I taking in too much dairy? I do use lactaid milk.
-Too much sodium? How can I cut it out?
-Easy protein alternatives to dairy?


Total calories~2,100
Protein~245
Carbs~245
Fat~25

Breakfast 6:15AM
Emerald - Cinnamon Roast Almonds, 0.5 oz 75 3 7 3
Blueberries - Raw, 0.25 cup 21 5 0 0
Optimum Nutrition Gold Standard 100% Whey (Chocolate) - Protein Powder, 2 scoop 240 6 2 48
Yoplait - Greek Yogurt 0% Fat, Plain, 6 oz 120 12 0 17
Splenda Brand - Brown Sugar Blend, 1 tsp 20 4 0 0
Coffee - Brewed from grounds, 2 cup (8 fl oz) 5 0 0 1
Lactaid Fat Free Milk - Lactose Free Skim Milk, 0.5 cup 40 7 0 4
Cereal: Quaker - Old Fashioned Rolled Oats, 1/4 cup dry 75 14 2 3

Snack 1 10:30AM (Preworkout)
Country Kitchen Light Wheat - Light Wheat Bread, 2 slice 70 16 0 4
Generic - Noxplode, 1 scoop 25 6 0 0
Stop and Shop - Cottage Cheese (Fat Free), 1/2 cup 80 6 0 13
Fresh - 1 Grapefruit, 1 grapefruit (sm)all, 196g 76 18 0 1

Lunch 1:30PM (Post-workout)
Goya - Garbanzo Beans, 1/2 cup 100 20 2 6
Optimum Nutrition - 100% Whey Gold Standard (Double Rich Chocolate), 1 rounded scoop (30.4g) 120 3 1 24
Nature's Promise - Organic Baby Spinach, 2 cup (85g) 20 3 0 3
Chicken of the Sea - Solid White Albacore Tuna In Water, 1 container (6 oz ea.) 180 0 3 39
Carrots - Baby, raw, 8 large 42 10 0 1

Snack 2 3:30PM
Yoplait - Greek Yogurt 0% Fat, Plain, 6 oz 120 12 0 17
Generic - Banana, 1 Medium (7-8 inches) 105 27 0 1
Blueberries - Raw, 0.25 cup 21 5 0 0
Fruit - Small Orange, 1 small 2-3/8 inch diameter 64 12 0 1
Blueberries - Raw, 0.25 cup 21 5 0 0

Dinner 7:30PM
Stop and Shop - Light Wheat Bread, 2 slices 80 17 1 3
Nature's Promise - Organic Baby Spinach, 1 cup (85g) 10 2 0 2
Alpine Lace - 25% Reduced Fat Swiss Cheese, 1 slice (23g) 70 1 5 6
Stop & Shop - Low Sodium Turkey Breast, 5 oz. 150 3 0 30

Snack 3 9:30PM
Stop and Shop - Cottage Cheese (Fat Free), 1/2 cup 80 6 0 13
Teddie - Old Fashioned Natural Peanut Butter, 2 tsp 66 0 4 2
Generic - Banana, 0.5 Medium (7-8 inches) 53 14 0 1
Splenda Brand - Brown Sugar Blend, 1 tsp 20 4 0 0
Blueberries - Raw, 0.25 cup

This is a typical day for me I wake up
do 30-60 min of slow cardio keeping hr around 130

MEAL1 1 cup egg whites, 4 eggs
MEAL2 6.25 OZ chicken, 47 grams almonds
MEAL3 8 OZ tilapia, 1tbsp olive oil ( any meat or 2 scoops of protein)
Meal4 6.25 OZ Chicken, 47 grams almonds
INTRA 20 grams peptopro while lifting
Post 1 scoop micellar casien, 1 scoop wpi
PWO cardio 30-60 min
MEAL4 6 oz pork loin ( any meat or 2 scoops of protein)
Meal 5 1 scoop micellar casien


On sundays I cheat and come back the next week leaner, once you adjust to no carbs youll be fine. I started cutting around april and have lost over 6 inches around my belly button, I do use gear but I feel I still would have lost the same amount but just have not been gaining strength like I am.