New Cutting Diet, critique please. [Forum Archive]

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New Cutting Diet, critique please.

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Posted by: DiGiTaL

Hi,

So I have been reading up on diets, sports nutrition, cutting diets bulking. Well basically reading a lot over this topic, you get the point.
Anyways here is my diet, Critiques are necessary and please keep in mind this is my third attempt to make a lean diet. My first diet was a good cut diet but it wasn't a lean one (it was back when i was in desperate need of losing weight [ Avg: 1500calories a day ]) and my second attempt was a bulk diet (It was pretty neat but after I changed locations I had problems going to gym and..well lost motivation got lazy).

I'm planning to cut until My bf is at %7-9 and of course until my abs show (genetically, i store fat around my waist which sucks...and I'm a big boned person..which also sucks). I appriciate any changes, advices, additions basically anything to make it better (no worries about the budget). I will follow to it strictly but one thursdays or fridays I might switch things around a bit, like instead of Lean beef steak I might change it to Roast chicken

. And below is my cut diet.

Meal #1:
3 Egg Whites
1 Whole Egg
1% Milk with 1 Scoop Whey Protein Powder
1 small oatmeal roll (i'm not sure this is right to be here.)

Meal #2:
1 Turkey Sandwich (whole-wheat bread)
3 Strawberries
1 TBS Flax Oil

Meal #3:
1 Cup of Brown rice
2 Cups of vegetables pickled
8oz of Sirloin steak / Chicken/ lean beef

Meal #4:
1% Milk with 1 Scoop Whey Protein Powder
1 cup Cottage cheese dry curd

Meal #5:
1 cup/chopped Roast chicken meat only
1 cup of vegetables
3 Egg whites

I also drink about 4-6litres of water during the day.
I do cardio 4-5 times a week (30mins) at around 7:00pm.

Thats all i got so far. Here are the macros for this;
Calories: 2003
Fat: 59
Carb: 188
Protein: 176

Im not sure how messed up it is, but I don't mind advices (from Jodi especially ) and I'd like to know if this is any good for a lean cut I don't want to lose muscle again. If its a bit too messed, please don't be too harsh lol just point to the correct direction for me

.

-Thanks.

Posted by: P-funk

what do you weigh? what is your current BF%?

2000 calories is really friggin low....you need to leave yourself somewhere to go.

also, what is your caloric intake like now? for the past 6 weeks? What I am getting at is how much of a deficit is this?

The way that I have gotten then best results with people so far has been to have them start with a 10% deficit from their maintenance calories and create the rest of the deficit via exercise.

Don't be so quick to drop calories...slow and steady wins the race.

Posted by: DiGiTaL

Thanks for the reply P.
Shit i thought I had my weight in my signature, well i guess i dont.
I weight 187lbs, and my bf% is at 14% (signature has it wrong).
This isnt a dramatic change for me. I've been following a clean diet but only in my mind. Like i'd calculate things of what i ate in a day and stopped myself for eating bad or so.
So my calorie intake before this would about 2300-2700s.

I think i'll add some more calories to it...Im worried about the carbs though.

Posted by: P-funk

why are you worried about the carbs?

2300-2700 is a huge range of calories! You need to spend some time figuring out what your maintenance level is and then go from there.

Set your protein first. You are 161lbs of lean tissue. 1.2g of protein per LB of BW is 193g.

Then set your calories

make sure you have adequate EFAs and fiber

then figure out what you want to do from there as far as your other calories.

Posted by: DiGiTaL

Quote:

2300-2700 is a huge range of calories! You need to spend some time figuring out what your maintenance level is and then go from there.

Well do that sir, but how exactly would you suggest I figure this out..im kind of confused on this part.

Quote:

Set your protein first. You are 161lbs of lean tissue. 1.2g of protein per LB of BW is 193g.

I thought that was only bulking. Well now that i understood that fact I'll go rearrange this a bit.

I was reading something in a website and they said

Quote:

One tablespoon per day of flaxseed oil should provide the recommended daily adult portion of linolenic acid, although "time-released" effects of consuming nuts and other linolenic-rich foods is being studied, and considered more beneficial than a once-daily oil intake.

I got one tablespoon of Flax oild, wouldnt that be enough? Should I add another tablespoon or should i look into another source for EFAs.

Posted by: P-funk

Quote:

Originally Posted by DiGiTaL

Well do that sir, but how exactly would you suggest I figure this out..im kind of confused on this part.

journal what you eat for a few weeks and keep your calories constant and monitor progress. Did you gain? Lose? stay the same? Then you will be able to figure it out. Generically, you could use the little formula of about 14-16 calories times your BW for maintenance (lower number for a real slow metabolism, higher number if you have a metabolism like a rabbit)

I thought that was only bulking. Well now that i understood that fact I'll go rearrange this a bit.

I was reading something in a website and they said

I got one tablespoon of Flax oild, wouldnt that be enough? Should I add another tablespoon or should i look into another source for EFAs.

I take fish pills at 3 of my 6 meals (6 caps total). Some times I use ground flax in my shake. I never take flax oil, I prefer to supplement with fish oils. You could also eat fish or eat free range chickens or grass fed beef, which have higher omega 3's than the non free range/grass fed animals.

Posted by: DiGiTaL

As for as journal goes, I'll just start a little blog to keep tracks of my progess and I'll do as you stated to try figure out my maintenance level.

Ya i'll get my omega 3s and 6 from fish pills or I might even go buy some tuna.

Posted by: DiGiTaL

Oh ya,
for this diet to be efficient...what would be a good maintenance level for this diet.
I know i can adjust diet to my own needs and all but at this current state of which Im unknown to my usual calorie intake how bad would you think this could be.

Posted by: P-funk

I can't tell you what would be a good maintenance level. There is to much variablilty between people. You need to figure that out yourself, it is a combination of lots of different things.....age, genetics, activity level, lean body mass, etc..

Posted by: DiGiTaL

Alright, thanks for the big help P. I'm gonna stick to what i eat until next saturday and I'll keep track of what i eat.

Thanks a lot.

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