Thread: My cutting diet I'm starting on Monday

Breakfast
1/2 cup dry oats
*150 calories, 3g fat, 27g carbs, 5g protein
1 scoop whey
*110 calories, 1.5g fat, 3g carbs, 23g protein
2 fish oil softgels
*20 calories, 2g fat, 0 carbs, 0 protein
TOTAL 280 calories, 6.5g fat, 30g carbs, 28g protein

Morning snack
1 scoop whey
*110 calories, 1.5g fat, 3g carbs, 23g protein

Lunch
2 chicken breast
*APPROX 304 calories, 6.6g fat, 0 carbs, 57g protein
cup rice
*APPROX 170 calories, 0g fat, 36g carbs, 6.5g protein
cup broccoli
*APPROX 44 calories, 0.5g fat, 7.8g carbs, 4.5g protein
2 fish oil softgels
*20 calories, 2g fat, 0 carbs, 0 protein
1 tablespoon olive oil
*approx 120 calories, 14g fat, 0 carbs, 0 protein
TOTAL 658 calories, 9.1g fat, 43.8 carbs, 68g protein

Afternoon snack
1 scoop whey
*110 calories, 1.5g fat, 3g carbs, 23g protein

Postworkout
banana
*145 calories, 0.4g fat, 33.7g carbs, 1.8g protein
2 scoops whey
*220 calories, 3g fat, 6g carbs, 46g protein
5g creatine
TOTAL 365 calories, 3.4g fat, 39.7g carbs, 47.8g protein

Dinner
chicken breast
*APPROX 152 calories, 3.3g fat, 0 carbs, 28.5g protein
cup broccoli
*APPROX 44 calories, 0.5g fat, 7.8g carbs, 4.5g protein
2 fish oil softgels
*20 calories, 2g fat
TOTAL 216 calories, 5.8g fat, 7.8g carbs, 33g protein

Bedtime
1/2cup fat free cottage cheese
*80 calories, 0g fat, 7g carbs, 13g protein
2 fish oil softgels
*20 calories, 2g fat, 0 carbs, 0 protein
TOTAL 100 calories, 2g fat, 7g carbs, 13g protein

TOTAL
1839 calories, 29.8g fat, 134.3g carbs, 235.8g protein

Stats would be helpful....

But on a rough look:

Originally Posted by truth

Breakfast
1/2 cup dry oats (*150 calories, 3g fat, 27g carbs, 5g protein)
1 scoop whey (*110 calories, 1.5g fat, 3g carbs, 23g protein)
2 fish oil softgels (*20 calories, 2g fat, 0 carbs, 0 protein)
TOTAL 280 calories, 6.5g fat, 30g carbs, 28g protein

Looks good.

Morning snack
1 scoop whey
*110 calories, 1.5g fat, 3g carbs, 23g protein

Add something else to this meal. You want some carbohydrates and/or some healthy fats.

If possible you should also consider real food here instead of whey. Real food is far superior, especially if you are trying to cut. It is more thermogenic (burns more energy) and has more satiety (keeps you fuller) effect.

What about a can of 3.5 oz tuna (116 cals, 25g protein, 1g fat), half a cup of bown rice (95 cals, 18g carbs, 3g protein) and 2 fish oils (18 cals, 2g fat).

Lunch
2 chicken breast
*APPROX 304 calories, 6.6g fat, 0 carbs, 57g protein
cup rice
*APPROX 170 calories, 0g fat, 36g carbs, 6.5g protein
cup broccoli
*APPROX 44 calories, 0.5g fat, 7.8g carbs, 4.5g protein
2 fish oil softgels
*20 calories, 2g fat, 0 carbs, 0 protein
1 tablespoon olive oil
*approx 120 calories, 14g fat, 0 carbs, 0 protein
TOTAL 658 calories, 9.1g fat, 43.8 carbs, 68g protein

This is a HUGE meal... If your other meals only have ~25-30g of protein in them then why are you having so much here? Drop it down. 4 oz chicken breast (140 cals, 27g protein, 2g fat) would be fine.

As you added 0.5 cups rice to your previous meal then only use 0.5 cups rice here too. Also, don't have the fish oils here (as you had these in your previous meal instead).

Afternoon snack
1 scoop whey
*110 calories, 1.5g fat, 3g carbs, 23g protein

Ok - same goes as for morning snack. Whey alone is crappy.

As it is pre-workout then whey is fine but because it is pre-workout you really want some carbs here. What about 0.33 cups oats (100 cals, 17g carbs, 2g fat, 3.3g protein) or 0.5 cups oats (150 cals, 26g carbs, 3g fat, 5g protein)?

Postworkout
banana
*145 calories, 0.4g fat, 33.7g carbs, 1.8g protein
2 scoops whey
*220 calories, 3g fat, 6g carbs, 46g protein
5g creatine
TOTAL 365 calories, 3.4g fat, 39.7g carbs, 47.8g protein

What you are using looks fine but I can't really comment on the levels of each macro as you have not given your stats...

Judging on all your other serving sizes you may want to decrease the whey to 1.5 scoops.

Dinner
chicken breast
*APPROX 152 calories, 3.3g fat, 0 carbs, 28.5g protein
cup broccoli
*APPROX 44 calories, 0.5g fat, 7.8g carbs, 4.5g protein
2 fish oil softgels
*20 calories, 2g fat
TOTAL 216 calories, 5.8g fat, 7.8g carbs, 33g protein

Ideally you want a little carbohydrate in this meal (first real meal after a workout). A small serve such as 100g sweet potato (76 cals, 18g carbs, 2g protein) would be fine (judging on all your other serving sizes... It is impossible to say if this would truly be sufficient).

But if you do not want any then I would consider slightly increasing the carb content of your post-workout shake.

Bedtime
1/2cup fat free cottage cheese
*80 calories, 0g fat, 7g carbs, 13g protein
2 fish oil softgels
*20 calories, 2g fat, 0 carbs, 0 protein
TOTAL 100 calories, 2g fat, 7g carbs, 13g protein

You might want to increase the protein level here - 1 cup would be a more sufficient level. This would also make up for the deficiency from the decreased intake in your lunch meal.

TOTAL
1839 calories, 29.8g fat, 134.3g carbs, 235.8g protein

Overall it looks good in terms of food choices etc - but, as I said, it really depends on your stats.