critique diet for cutting please :)

[assassin]

total calories/carbs/fat/protein

Meal1 6:30 am (Breakfast shake) : 287 / 36 / 2 / 33
1 scoop whey,1 apple,1 cup milk (nonfat).

Meal2 (Snack) 9 am : 2 boiled eggs, 1 apple. 236 / 22 / 11 / 13

Meal3,4 (Lunch&preworkout meal) 12,3 pm : 519/ 39 / 18 / 47
turkey breasts,Brown rice, salad (cucumber,tomatos,lettuce....etc)

Meal5 (Postworkout shake): 494 /56 / 3 / 62
2 scoop whey, 1.5 cup milk (nonfat), 1 banana

Meal6 (Dinner): 426 / 29 / 16 / 41
fish fillet, Brown rice, mixed salad, olive oil

Total : 1843 / 182 / 37 / 195

 

[assassin]

that's nearly 40/20/40 carbs/fats/pro , note:I'm back to training after a year off, i'm around 18% bf

 

[Built]

Hey - are you on a cycle or unassisted?

What is maintenance for you, what will your training be like and have you done a cut before?

How much lean mass you got on you?

 

[Ngordyn]

im not sure of the details about your body weight and im sure built will give u a perfect plan when she knows but im just saying i think your fat content is a bit low im sure your not 80 pounds i tend to cut carbs when i cut not fat seems to work easier

 

[assassin]

Hey - are you on a cycle or unassisted?

What is maintenance for you, what will your training be like and have you done a cut before?

How much lean mass you got on you?

no cycle totaly natural, i am an endo morph ..currently 172 Lbs 18 % bf , i did a cut before and i reached 11% bf

I do martial arts for 4 days and lift weight for 3-4 days, i get around 6 hours of sleep + small naps during the day.... i think my maintanance would be around 2000 or 2200 when i am active and getting enough sleep

 

[Built]

Why is your maintenance so low? I'm a middle-aged woman and at 140 lbs, MY maintenance is 2200.

 

[assassin]

Why is your maintenance so low? I'm a middle-aged woman and at 140 lbs, MY maintenance is 2200.

I don't know maybe bad habits, and smoking and lack of sleep and bad diet ?? i don't know, but i am an endomorph maybe that's why my maintanance is lower than you ??

 

[danzik17]

Just chiming in that it's entirely possible that his maintenance is that. Mine is right around 2200-2300.

 

[cmboddah]

Have you already start the diet? If so, how are your energy levels?

 

[assassin]

Have you already start the diet? If so, how are your energy levels?

Not too low

 

[assassin]

Just chiming in that it's entirely possible that his maintenance is that. Mine is right around 2200-2300.

Yeah .. I've been away from any type of exercise for a long time, been eating junk everyday, I need a long time before I raise my maintanance a little bit.... About the food choices, do you think that's a balanced diet ??
Note that I don't have a lot of choices available, I leave home at 6am to work and reach the gym at 6 pm so have limited choices ...

 

[danzik17]

Yeah .. I've been away from any type of exercise for a long time, been eating junk everyday, I need a long time before I raise my maintanance a little bit.... About the food choices, do you think that's a balanced diet ??
Note that I don't have a lot of choices available, I leave home at 6am to work and reach the gym at 6 pm so have limited choices ...

I would question the overall content of that diet - have you ran it through fitday? Just eyeballing it (kind of) I don't think that's as many calories as you're thinking.

Why is 6AM -> 6PM limiting your choices? Do you have a fridge? Can you take a lunch box w/ ice packs? Can you tolerate the taste of canned chicken (I can't, not gonna lie)?

I can slam down a 400-500 calorie meal in under 1m30s if I really have to, so there's no real excuse for a lack of time, although it's not the most pleasant of things to do.

And 2300 is my maintenance while I AM active with a very clean diet

 

[danzik17]

Actually I know for a fact that's not even added right. Look at the fat column. 2 + 11 + 18 + 3 + 16 != 37

 

[Biggly]

If you're napping during the day then you probably do need more sleep. Sleep is important.

I'm not overly keen on your post-workout shake as bananas aren't the best thing for such carbs. Plain sugar would probably work better.

It's impossible to say what your calorie requirements are because you're both changing them and changing your activity level at the same time.

The easiest way is to measure for a week or two and THEN cut by around 20%.

Are you eating the same thing every day or is that just an example?



B.

 

[assassin]

If you're napping during the day then you probably do need more sleep. Sleep is important.

I'm not overly keen on your post-workout shake as bananas aren't the best thing for such carbs. Plain sugar would probably work better.

It's impossible to say what your calorie requirements are because you're both changing them and changing your activity level at the same time.

The easiest way is to measure for a week or two and THEN cut by around 20%.

Are you eating the same thing every day or is that just an example?



B.

Mostly the same thing every day, Just started the diet few days ago, sometimes I replace turkey with chicken or shrimps whatever is available...Till now I feel better due do switching from junk food to healthier food, I don't know if I need another choices of food to give me all the nutrients I need ....

About the banana I guess it's the easiest choice and it's available at my gym, What else do you suggest ??

Thnx for help

 

[assassin]

I would question the overall content of that diet - have you ran it through fitday? Just eyeballing it (kind of) I don't think that's as many calories as you're thinking.

Why is 6AM -> 6PM limiting your choices? Do you have a fridge? Can you take a lunch box w/ ice packs? Can you tolerate the taste of canned chicken (I can't, not gonna lie)?

I can slam down a 400-500 calorie meal in under 1m30s if I really have to, so there's no real excuse for a lack of time, although it's not the most pleasant of things to do.

And 2300 is my maintenance while I AM active with a very clean diet

Yeah I did through sparkpeople.com , I have a fridge and everything but financialy that's the affordable protein and carbs for me , Do you have any Ideas of something easy to prepare or cheap in price that I could add here ?

 

[danzik17]

Yeah I did through sparkpeople.com , I have a fridge and everything but financialy that's the affordable protein and carbs for me , Do you have any Ideas of something easy to prepare or cheap in price that I could add here ?

Affordable? My diet costs me like 45-50$ per week on average. Start buying shit at a couple places, namely Costco and Stop and Shop if they're available.

Oats: 8lbs 7$
Chicken: 1.79$/lb
Ground Beef: 2.99$/lb
Salmon: 3.80$/lb
Whole Eggs: 2.39$/doz
Cheap Eggs (for whites): 1.38$/doz
Rice: Cheap everywhere.

I'm not kidding when I say that the condiments that I buy out of choice (mostly salsa, spices, and SF syrup) sometimes cost more than the actual food I bought that week. When you know what you're going to be eating for months at a time, you can buy in ridiculous quantities and save crap tons of money.

 

[Biggly]

True enough.

What I don't like is I can buy much of my stuff in bulk and cheaper but veggies don't last, meaning I still have to make 2 trips a week. Otherwise I could do my shopping once a month


B.

 

[danzik17]

True enough.

What I don't like is I can buy much of my stuff in bulk and cheaper but veggies don't last, meaning I still have to make 2 trips a week. Otherwise I could do my shopping once a month


B.

I buy 6lb bags of frozen broccoli at a time

Most of my other veggies come from 2x salads during the day and a bowl of brussel sprouts.