Thread: fat kid trying to cut...what do you think of my diet? all suggestions welcome

Originally Posted by aznsuperstar

how does this look for a cutting diet
stats - 20 years old...and im very fat..so far ive had a pretty unhealthy lifestyle
bf% - very very high (id guess over 20%)

height 5'8" weight-180 lbs
Although my weight may not seem that high for my height, its worse
because im extremely weak (bench 115 lbs)
so yeah...im a pudgeball. I have very soft fat all over my body..especially my stomach and lovehandles

my goal is first to cut down ALOT...then work on getting
bigger/stronger.
from what i uderstand, its much better for me to cut at my point




WORKOUT DAYS

1)1/2 cup oats (5/27/3 =150) + 6 egg whites (18/6/0 =102) + 1 cup skim milk (8.7/12.3/.6 =91 cal)
total = 31/45/4 =343 cal

pre w.o.) 1 scoop whey + 5g dextrose
total = 25/6/0 =125 cal

WORKOUT

post w.o)2 scoops whey (50/2/0 =210) + 10g dextrose (0/10/0)
total = 50/12/0 =250 cal


3)56g multigrain pasta or brown rice (10/38/1 =200) + lean meat (40/0/0 =160) + mixed veggies (~40 cal)
total = 50/38/1 =400 cal

4)turkey (18/0/0 =90 cal) + multigrain wrap (5/23/4 =140 cal) + lettuce
total = 23/23/4 =230 cal

5)tuna (33/0/2.5 =150 cal) + 1tbsp olive oil (0/0/14 =120 cal) + lettuce
total (33/0/16.5) =270 cal



6)1/2 cup CC (14/5/1 =90) + 2tbsp natty pb (8/7/16 =190) +4g fish oil (0/0/4 =36cal)
total = 22/12/21 = 316



TOTAL =
protein: 234g
carbs: 136g
fat: 46.5

total calories: 1934


on non workout days, i will substitute the whey with a meal similar to meal 5

as you can see, i tried tapering my carbs off as the day went on to aid the fat loss..
so let me know what you guys think...are the calories too low?? i figure i burn about 2500 cals per day..and i set my calories at 1934 so just incase i overeat a bit by mistake ill still be at about 2000...im open to any suggestions. i was considering upping my dextrose post workout..

You need more healty fat in your diet, I would also bump the carbs up to 200 or so. For fat you could use fish oil or just some olive oil with a few of your meals. No way in hell you need that much protein, 175 is all you need.

ok does this look any better?

1)1/2 cup oats (5/27/3 =150) + 4 egg whites (12/4/0 =68) + 1 cup skim milk (8.7/12.3/.6 =91 cal)
total = 26/43/4 =309 cal

pre w.o.) 1 scoop whey + 5g dextrose
total = 25/6/0 =125 cal

WORKOUT

post w.o)1 scoop whey (25/2/0 =105) + 10g dextrose (0/10/0) + 1 cup skim milk (8.7/12.3/.6 =91 cal)
total = 34/14/1 =236 cal


3)1/2 cup brown rice (6/64/2 =300) + lean meat (30/0/0 =100) + mixed veggies (~40 cal)
total = 36/64/2 =450 cal

4)turkey (18/0/0 =90 cal) + multigrain wrap (5/23/4 =140 cal) + lettuce + 1tbsp mayo (0/0/10 =90cal)
total = 23/23/14 =320 cal

5)tuna (33/0/2.5 =150 cal) + 1tbsp olive oil (0/0/14 =120 cal) + lettuce
total (33/0/16.5) =270 cal



6)1/2 cup CC (14/5/1 =90) + 2tbsp natty pb (8/7/16 =190) +4g fish oil (0/0/4 =36cal)
total = 22/12/21 = 316



TOTAL =
protein: 199g
carbs: 162g
fat: 58.5

total calories: 2026

i downed the protein and upped the carbs and fat...i added mayo as a fat. is mayo an ok fat to use?
Also, is my meal right after my post workout shake too big?
i wanted to keep the carbs on the low side because i think i have bad insulin sensitivity (in the past i lost weight on a keto diet)

i hope i did my calculations correct...so does it look better?

Mayo not really Fish oil Flaxseed oil or some healthy nuts.

Your cals you will have to adjust based on your progression as you don't know what your actual BMR is.

ok i will trade the mayo with walnuts...but keep the same macros...

howcome half of your day's carbs are in meal 3? woudlnt it be smarter to spread out the fats and carbs? I dont know what your trying to do with no carbs at the end of the day...your body is still recovering from the workout isnt it?
But i think the macros look good. With those stats i might even lower my calories a bit...but thats just me

hey i was reading a bit on some other sites and i came across the zigzag diet...
now with something like that i could lower my calories even more (1700ish) then refeed at my BMR every 3-4 days

woudl that be better to lose fat? keep in mind, i have ALOT of fat to lose. I am a big pudgeball. i can grab handsful of fat all over my body...im a mess

i dont know whats best to do right now

should i just lower my daily caloric intake? or is 2000ish good for now

put some olive oil to meal 3