Thread: Cutting diet help

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ok so learned theirs more cal in oats than i thought....

from my calc around 2900 cal def need help here!

This is what I would recommend:

Your BMR is about 2,051 kcals/day.

With a physical job and training hard, your burned calories for a day are about 3500 kcals/day. This means that theoretically, if you ate 3500 kcals/day, your weight would remain the same. A 20% reduction in kcals would put you at 2800 kcals/day for a good cut. I usually recommend 10-20% reduction in kcals/day for a cut. Start off with 20% and adjust as needed.

This is how I would lay out the macros:

Protein=250 grams/day =1,000 kcals/day
Fat=115 grams/day=1,035 kcals/day
Carbs=200 grams/day=800 kcals/day

or, for the protein fanatics:

Protein=300 grams/day =1,200 kcals/day
Fat=115 grams/day=1,035 kcals/day
Carbs=150 grams/day=600 kcals/day

I recommend using a program like fitday to find foods you like to make up your daily meal plan to fit the macros I laid out.


Here are my must haves:

-2 servings of fruit/day
-most carbs come from whole foods: oats, yams, sweet potatoes, whole wheat bread, brown rice, fruit, beans etc.
-lots of healthy fats: avocados, nuts, fish, seeds, olive oil.
-lean protein sources: fish, poultry, lean beef, beans, eggs.
-shitloads of veges (at least 5 servings): all kinds and colors.

One cheat evening per week to keep you sane and to prevent metabolism shut down. This means for 1 night each week you can have whatever you want for dinner, dessert and can have a few drinks if desired.

A moderate amount of cardio, ie. 30-45 minutes, 4-6 days/week.

Awesome thank you very much, rep!

you're very welcome

Only thing I'd add to exphys' recommendation is to alter the diet on a day by day basis based on your activity level.
For example, on a day you don't go to work, and don't go to the gym (Sundays?), if you eat 2800 calories, you might be eating above maintenance.
So eat more on work days if you have a physical labor type of job, even more if you hit the gym after laboring, and less if it's your day off.
Personally, I keep protein and fats constant, and just add more carbs on gym days to keep my calorie deficit the same each day.

Oh, and subtract about 30 grams of protein from the calorie count, since your body won't use all that protein for energy (hopefully some will go to muscle building, but there are also enzymes, hair and nails, skin shedding, boogers, etc.).

Good info from 3gigs.

I've never seen the recommendation of 30 gram of protein reduction, interesting.

Yeah, ThreeGigs, I had never heard about that protein reduction either. It makes perfect sense, now that I think of it...

Looks like they answered your question. That stack your on is top notch by the way. Great choices

Here is what i have thanks alot Exphy
Calories= 2,781
Protein=281
fat cals=1,136
carbs=179

I built the bulk of protein and carbs around pre and post workout. The rest of the carbs are mostly consumed with breakfast and all fats are natural pb and olive oil. may adjust it some as i plan to incorporate some homemade guacamole for fats instead of just olive oil, this is just to get things started and will also change from peas to green beans, carrots etc. fruits will vary from blueberries and bananas to strawberries apples etc. what ya think?
Breakfast=
1 egg, 1 cup egg whites, 1 banana,2 tbsp pb, giant cup coffee
calories= 502
fats= 340
protein=40
carbs=35

second meal=
6 0z chicken, olive oil=vinagar, brussel spr 1 cup
calories=330
fats= 165
protein=35
carbs= 12

lunch=
6 oz chicken, 1 cup asparagas, olive oil+vinegar
calories= 301
fats= 160
protein= 34
carbs= 5

pre workout= shake, 2 scoops pro, rice milk 16oz, 2tbsp pb
calories=750
fat=233 cal fat
carbs= 70
pro =60 gr

post workout meal= talapia 8 oz, brown rice 1/2 cup, peas 1cup
calories= 514
fat= 64
carbs= 45
pro= 67

last meal= chicken 8 oz, 1tbsp olive oil, watermelon
calories= 384
pro=45
fats=174
carbs=12

Looks good, with good food choices. I especially love the giant cup of coffee; I am a coffee fantatic.

Heres another day, re worked it a little and spread it out. Yes i added 1 more scoop protein because i actually have a minor allergy to egg whites believe it or not and i cant eat them every day. i think this is better though, you guys tell me.

Rice milk 8 oz, 2 scoop pro, 1 cup strawberries,.
Calories=479
Fat cal= 87
Pro=52
Carbs=48

Meal 2= chicken 6 oz, cauliflower 1 cup, 1 tbsp olive oil
Calories= 302
Fat cal=158
Pro=35
Carbs=6

Lunch= chicken 6 oz, spinach 2 cups, 1 tbsp olive oil+balsamic vinegar .
Calories= 281
Fat cal=156
Pro=34 gr
Carbs= 3

Pre workout= ½ cup oats, 1 cup blueberries, 1 scoop pro powder
Calories=534
Fat cals= 81
Pro=40
Carbs=76

Post directly= 1 scoop pro powder, 1 banana
Calories=255
Fat cal=34
Pro= 27 g
Carbs=32

Meal 1 hr after shake= 8 oz talapia, ½ cup br rice, 1 cup asparagus , tbsp olive oil
Cals= 547
Fat cals=161
Pro= 62
Carbs= 28

Before bed= 6 oz chicken, 2 tbsp peanut b
Cals=340
Fat cals=280
Pro=40
Carbs= 8

Cals= 2,738
Fat cals=957
Pro=290
Carbs=201

Originally Posted by exphys88

Looks good, with good food choices. I especially love the giant cup of coffee; I am a coffee fantatic.

Sweet, some guys are saying drop the rice milk, but i think a little sugar and the calcium is a good thing.

I wouldn't worry bout it if you enjoy drinking it. The rest of your diet looks great, so it's insignificant IMO.