Cutting Diet critique [Forum Archive]

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Cutting Diet critique

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Posted by: BulkMeUp

This is modified from my current diet. I've simply cut down the carbs so that the cals drop by ~200 on a weekly average. I will reevaluate after couple of weeks and drop another 200 cals if there isnt much weight loss. I'm aiming for 1lb per week weight loss. Currently ~185lb/6' @ 18-19%bf. I'm looking to drop ~15lbs. Appreciate any feedback.

weekday (training and off day)
Meal#1
food item - cals - carbs - fat - pro
30g Oats 115 19.71 1.8 4.8
40g ON whey 165 4 1.29 30
2 tsp olive oil + 2 caps fish oil 180 0 20 0
1Apple 81 21 0 0
1Multi Min-Vit Cap
1 cap Glucosamine
TOTAL 541 44.71 23.09 34.8

Meal#2
150g cooked brown rice 166 43 1.5 4.5
100g cooked chicken breast 151 0 3 29
2 tsp olive oil 90 0 10 0
100g veggies 40 10 0 0
100g FF yogurt w/fruit 35 8 0 4
1 Cap NAC + 1500mg Vit C (w/water)
2caps fish oil 20 0 2.3 0
TOTAL 502 61 16.8 37.5

Meal#3
150g cooked brown rice 166 43 1.5 4.5
90g Beef 159 0 4.5 28
100g veggies 40 10 0 0
100g FF yogurt w/fruit 35 8 0 4
2 tsp olive oil 90 0 10 0
2caps fish oil 20 0 2.3 0
1 Cap NAC + 1500mg Vit C (w/water)
TOTAL 510 61 18.3 36.5

Meal#4
75g Oats 278 51 5.25 10.5
40g ON whey 165 4 1.29 30
1TBSP Natty PB 100 3 9 4
1 banana (~7") 105 27 0
XPAND 22
TOTAL 670 85 15.54 44.5

Meal#5
150g cooked brown rice 166 43 1.5 4.5
100g veggies 40 10 0 0
2 tsp olive oil 90 0 10 0
90g Beef 159 0 4.5 28
100g FF Cottage Cheese 75 5.6 0 15
2caps fish oil 20 0 2.3 0
15g walnuts 91.5 2 9 2
1 cap Glucosamine
1 Cap Calcium-Magnesium
TOTAL 641.5 60.6 27.3 49.5

Peri wo shake
60g Dextrose 225 60 0 0
15g ON Whey 65 2 0.5 12
TOTAL 290 62 0.5 12

PWO shake

35g Skim Milk Powder 126 17.5 0.25 11
25g ON Whey 103 0 0 23.75
XPAND 22
TOTAL 229 17.5 0.25 34.75

Cals per day INCL shakes 3383.50 391.81 101.78 249.55

weekend (no training)
Meal#1
40g Oats 153 26.28 2.4 6.4
50g ON whey 206 5 1.61 37
2 tsp olive oil 90 0 10 0
1Apple 81 21 0 0
TOTAL 530 52.28 14.01 43.4

Meal#2
150g cooked brown rice 166 43 1.5 4.5
125g cooked chicken breast 188 0 3.75 36
2 tsp olive oil 90 0 10 0
100g veggies 40 10 0 0
1 banana (~7") 105 27 0
100g FF yogurt w/fruit 35 8 0 4
4caps fish oil 40 0 4.6 0
TOTAL 664 88 19.85 44.5

Meal#3
150g cooked brown rice 166 43 1.5 4.5
150g Beef 232 0 7.5 40
100g veggies 40 10 0 0
1 banana (~7") 105 27 0
2 tsp olive oil 90 0 10 0
TOTAL 633 80 19 44.5

Meal#5
50g Oats 192 33 3 8
50g ON whey 206 5 1.61 37
100g FF Cottage Cheese 75 5.6 0 15
15g walnuts 91.5 2 9 2
2caps fish oil 20 0 2.3 0
1 cap Glucosamine
TOTAL 584.5 45.6 15.91 62

MEALS TOTAL 2435.5 265.88 68.77 194.4

Macros | Carbs | Fats | Protein | Complete Protein
Daily Average Total 344.47 92.24 227.11 180.86
Percent Split 45.35% 27.32% 29.90%
Grams per lb of LBM 2.32 0.62 1.53 1.22
Grams per lb of total weight 1.90 0.51 1.25 1.00

Posted by: Built

Well, your fats and proteins are ample, and you're getting in fish oil (you can get in more - I take 10g daily), vitamins, minerals... all good things.

I don't know what your maintenance is or how much of a deficit this actually represents, but if you plan to drop a couple hundred cals a week until you see losses, you'll figure that part out soon enough.

I would split the dex to before and after training, not just before but that's a fine point.

Are you more comfortable on 6 meals than on four? And do you like having carbs in the AM, or do you feel less hungry if you stick to protein and fat?

What you have looks fine - it's just a matter now of coming up with something where you won't feel too hungry. Personally, I'd up the fats and protein and drop the carbs way down, but you may feel fine on what you have. If you do, you're fine.