Cutting Diet [Forum Archive]

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Cutting Diet

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Posted by: Martinogdenbsx

Hi

I have made a cutting diet based on my stats and i was wondering what everyone thought?

Current stats

Weight- 190lbs (weighed first thing in the morning on an empty stomach)
Height- 9' 5"
BF%- 25.8% (measured on OMRON scales)
Arms- 14.5"
Quads- 24.4"
Chest- 42.2"
Waist- 36"
Calves- 15"
BMR- 2982 calories per day
BMI- 27.8

Goals-Loose 29lbs of fat to attain a BF% of 14% which should according to my calculations take 19 weeks

I worked out i could cut my calories down by 639 and loose 1.5 lbs of fat per week

2982
- 639
2233

I settled on a ratio of 40/40/20 but i am not sure this is such a good ratio as i am very very sensitive to carbs and put on weight very easily.

C/P/F-40/40/20

Carbs=40% (2233 x .40=893.2)
893.2 / 4 (calories in a gram of carbs) =235
235g per carbs per day / 39 g of carbs per meal

Protein= 40% (2233 x .40=893.2)
893.2 / 4 (calories in a gram of protein) =235
235g protein per day / 39g Protein per meal

Fat= 20% (2233 x .20=446.6)
446.6 / 9 (calories of fat per gram) =49.6
49.6g fat per day / 8.2 g of Fat per meal

Meal Breakdown

1-70/60/12
2-55/30/8
3-55/40/8
4-55/30/8
5-00/30/8
6-00/40/0

1- 100g of Oats-60/11/8
Morning Shake 11.6/50/4
Total-71.6/61/12
2-Tin of Tuna 0/24/0
Pasta 55/6/0
Total-55/30/0
3- Chicken Breast 0/40/3
Sweet Potato 55/6/1
Total-55/46/4
4-Tin of Tuna 0/24/0
Pasta 55/6/0
Total-55/30/0
5- 4 whole eggs 0/28/18
Total- 0/28/18
6-Casein Shake 2/40/1
Total- 2/40/1

Total-238/235/35/Roughly 1800 calories

My workout regime

Day 1 - Quads
Day 2 - Shoulders and Traps
Day 3 - Off
Day 4 - Back,Hamstrings and Biceps
Day 5 - Chest and Triceps
Day 6 - Abs and Calves
Day 7 - 20 min run first thing in the morning at 140-150 bpm
Day 8 - 20 min run first thing in the morning at 140-150 bpm
Day 9 - 20 min run first thing in the morning at 140-150 bpm

Any thought welcome

Thanks

Posted by: IainDaniel

If you are very sensitive to carbs I would ditch the pasta. Even that on a cut I would only at most have once a day in the beginning stages.

I see no veggies at all?

What about EFA's?

What was your diet like leading into this?

How did you determine your caloric intake?

Posted by: Martinogdenbsx

Quote:

Originally Posted by IainDaniel

If you are very sensitive to carbs I would ditch the pasta. Even that on a cut I would only at most have once a day in the beginning stages.

I see no veggies at all?

What about EFA's?

What was your diet like leading into this?

How did you determine your caloric intake?

Veggies are hard to have as everything i have to have is STONE COLD as i have to take it to work,i start work at 2am and have no microwave (nothing) apart from hot water which never usually works anyway

EFA's i have 10 fish oil capsules in the morning,i also have multi vitamins

My diet before was literally anything remotely good,nothing really bad but i tried to have protein in each meal,never really looked at calories

Determining my maintainance amount of calories i did it like this

1-Determined my body weight in kilograms by dividing the number in pounds by 2.2
2-Multiplied the answer to step 1 by a table,i copied and pasted the appropriate collumn so you can see

Men 20 to 28%, Multiply .90

3-Multiply that answer by the amount of activity i do which in the table was 1.55
4- This should be my BMR

Unless you know of a better way to calculate it.Basically i have used this to calculate all my needs/ratio's etc

http://www.bodybuilding.com/fun/girard5.htm

P.S I forgot to mention i have half a protein shaker of milk in my morning shake and the milk in porridge (the milk is semi-skimmed,and the same in my post workout shake

Thanks for the reply man !

Posted by: Martinogdenbsx

?

Posted by: IainDaniel

Eat Raw Veggies, salads. Veggies are an important part to any diet.

I would split the Fish oil up over 3 times during the day.

Most of the BMR calculators are just a baseline, they are not completely accurate. Do you know where you need to be with calories to maintain your weight? If so drop some cals off (ie if 3000 cals is maint. then take off 10% of the calories or 300 cals) the maintanience for a period of time and monitor your progress.

Posted by: Martinogdenbsx

yeah thats what i am doing.yeah i'll try splitting up the fish oil throughout the day

Wat about carbs though? Sweet potato?

Thanks

Posted by: Triple Threat

Quote:

Originally Posted by Martinogdenbsx

Current stats

Weight- 190lbs (weighed first thing in the morning on an empty stomach)
Height- 9' 5"

Thinking about a career in the NBA?

Posted by: Martinogdenbsx

Ha Ha

Posted by: slip

veges cold are so so easy.

take veges, cut them up, put them in a plastic container, take them to work.

maybe some type of rice instead of the starchy carbs like pasta/potato

Posted by: Martinogdenbsx

Brown rice?

Posted by: IainDaniel

Yep giddie up.

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