Thread: Cutting down body fat % question..

looks ok... maybe add some more carbs to meal 6 and im guessin meal 7 is b4 bed.... try some cottage cheese there ... casein protein in the cottage cheese is digested more slowly so u wont catabolize while you sleep

alright i revised it a little bit, what do you think now?

Please help me out people

Would be able to give you and idea if you put down cals and macros for all meals and the total. e.g. for breakfast you say you have 'whey protein'. but how much and what are the macros of it? .. same for 1glass of milk.. how many ml in your glass? what kind of milk? skim or whole? that will change your macros and cals... etc

So it is diff to give you feedback without all cals and macros.

too many carbs! reduce them throughout the day. skip the banana to only a couple per week, reduce the bread. its hard to do at first, but gets easier

bump to what dakota said. Way too many carbs for a cut.

I say you could even keep the banana but have it PWO. Consider egg whites in there somewhere (maybe with breakfast). WAY more veggies, proper veggies...not corn and such. And although fruit is good you need to watch it because the sugars add up.

would any of you guys mind posting your own diet if u are on a cut?

Originally Posted by shiznit2169

In order to cut down body fat, is it just based on the diet alone or does training contribute to it too?

Keep your weight training consistent (although, if you are going very low calorie you might want to decrease volume to ward of catabolism) but you might have to increase cardio (individual).

Nutrition has the most influence on BF.

Meal 1: 1 cup oats, banana, 1 glass milk, whey protein, multi-vitamin, 3 fish oil caps

This is fine.

Meal 2: 2 slices whole wheat bread, 3 slices of deli meat (ham, turkey, roast beef) , apple

Personally, I would drop the bread (for rice/oats/legumes) or replace it with sprouted or essene bread. And - 3 'slices'?? How much is that?? Deli meat is not your best choice - what about tuna?
Add vegetables

Meal 3: 6-8 ounce chicken, brown rice

You don't need 6-8 oz meat in one sitting.
How much rice?
Add vegetables
Add fish oils too.

Meal 4: Whey protein, 1 slice whole wheat bread w/natural PB, strawberries or apple

Dump the bread and add oatmeal instead.
Otherwise it is fine.

Meal 5: Usually a steak, chicken, pasta, or any other kind of lean beef along with potatoes, green beans, corn, rice, fruits

Ok - stick with a high fibre carb like legumes (not pasta or corn). I would also stick with your leaner meats/proteins (egg whites, turkey, chicken).

You probably want to drop the fruit here (you have already had 3 serves).
Add some fish oils here.

Meal 6: 1 can tuna, apple, 3 fish oil caps

Stick with tuna add some walnuts instead of the fish oils and add vegetables.

Another option would be salmon or some whole eggs with some egg whites and some vegetables.

Dump the fruit.

Meal 7: Whey protein, 1 tablespoon cottage cheese

Drop the whey.
Increase the CC.
Add some fish oils/fats.

My stats are 19 years old, 6'1, 176 pounds and 18% BF. How many calories should i be eating and what should the F/C/P ratio be?

This is impossible to say.... And ratio's do not mean anything - it is your lean mass, activity level, genetics and other things that count.

The easiest thing you can do is find your maintainence calorie level and then decrease 5 to 10% from that.

Originally Posted by shiznit2169

would any of you guys mind posting your own diet if u are on a cut?

I'm doing a recomp diet. New bulk diet