Cutting diet critique please

[onamission]

Ok folks, I need help out of a pickle that I'm in. I've been posting at another forum for a while and last year they helped me put together a cutting diet that DID work last year. This year, however, The same diet is not working for me. the diet consisted of very few carbs and that is just not working for me now. Now the pickle. I was playing football two weekends ago and hit the ground inappropriately and broke my left elbow....so....workout is out. The only exercise I get is the 45 mins of Cardio every morning.(supposed to be every morning but you know how that goes)

Now my stats, Im 6ft 185, and guestimating about 13-14% bf after a bulking diet that finally got me up from 170pds for the first time ever. I would like to start slowly working my way down to about 10% bf for summer and was wanting a little help with a non-workout diet. After reading around on this site, doing things your ways, ive come up with this.

Meal 1 (9:am)Totals P/F/C/Cal/Fat cal1
Whole Egg + 5 egg whites 31 / 7.5 / 20 / 305 / 70
1/2 cup Oats
1/2 can tuna

Meal 2 (12pm)
Pro shake w/1tbls Olive Oil/flax/pb 50 /18 / 8 / 396 / 156

Meal 3 (3pm)
Chicken Breast 40 / 8.5 / 32 / 380 / 85
1/2 cup cooked brown Rice

Meal 4 (6pm)
Pro shake w/1tbls Olive Oil/flax/PB 50 / 18 / 8 / 396 / 156

Meal 5 (9pm)
1 can Tuna 165g 37.5 / 29.25 / 8 / 450 / 258.5
2 cups veggies2 tbls olive oil

Meal 6 (12:30am)
2 fillets Pollock 42 / 2 / 4 / 210 / 23
1 cup veggies

Total pro / total fat / Total Carb / Total cals / Cals fm fat
267.3 / 84.18 / 80 / 2212 / 754.5

Needed Per harris-elliot formula
263 / 82 / 79 / 2105 / 737

If you wondering about the late eating schedule, I wake up at 9am, and work from 4pm until midnight. I dont expect a fast cutting schedule due to not being able to do normal activity in the gym, but any help I can get will be great...thanks

kelly

 

[onamission]

heres my foodlist if you want to know serving size:

Per serving P / C / F / CAL/FCAL
whole eggs 64.5 / 1g /70 / 40
egg whites 4 /0 /0 /17 /1
chicken breast 196g 36 / 7 / 0 / 210 / 70
can tuna 56g 33.5 / 1.25 / 0 / 150 / 12.5
Olive Oil 1 tbsp 0 / 14 / 0 / 120 / 120
Protein scoop 25 / 2 / 3 / 138 / 18
Pollock (fish) 4oz 20 / 1 / 0 / 90 / 10
Brown rice 2/3 cup cooked 4 / 1.5 / 32 / 170 / 15
Oat meal 1/2 cup 5 / 3 / 19 / 150 / 25
1 cup raw broccoli 2 / 0 / 4 / 30 / 3
Peanut butter 1 tbsp 8 / 17 / 4 / 190 / 140
Salad dressing 1 tbsp 0 / 7 / 2 / 70 / 60
Celery 2 stalks 1 / 0 / 3 / 20 / 0

 

[wakejump4me]

when and how often do you workout ?

cardio ?

details about both please and i 'll help

 

[JLB001]

Diet looks pretty decent. What about the cardio and lifting?

 

[onamission]

I do 45m-1hr of cardio right when I wake up, and the only lifting I am able to do will be mostly legs.(if you didnt catch the broken elbow thing) The wheels need time to catch up so maybe this is a good thing. I'll prolly work the legs twice a week and change my 12 noon meal to accomodate. I'm stuck in this bent cast for about 4 more weeks, and then who knows how long it will be after I get the cast off. Anyways, Thanks for the reply.

 

[thatguy]

This may be bad advice, but I wouldn't completely stop working out because of a broken arm. You have a cast, right? I'd still do squats and other leg exercises if I were you.

 

[thatguy]

I do 45m-1hr of cardio right when I wake up, and the only lifting I am able to do will be mostly legs.(if you didnt catch the broken elbow thing) The wheels need time to catch up so maybe this is a good thing. I'll prolly work the legs twice a week and change my 12 noon meal to accomodate. I'm stuck in this bent cast for about 4 more weeks, and then who knows how long it will be after I get the cast off. Anyways, Thanks for the reply.

Sorry, I wrote my last post before I read this one...

 

[onamission]

lol, thanks anyways. I'm going to try squats, ive tried to mimic with a spare bar i have here and I can't reach far enough back to grab it on my left side. Me and my W/O buddy are going to start taking someone else with us and one of them are going to have to hold the left side of the bar for me, I think it will work then.

 

[DeadBolt]

lol, thanks anyways. I'm going to try squats, ive tried to mimic with a spare bar i have here and I can't reach far enough back to grab it on my left side. Me and my W/O buddy are going to start taking someone else with us and one of them are going to have to hold the left side of the bar for me, I think it will work then.

You could try using a smith machine if at all possible just for the next few weeks. Not saying these are good for you to squat on all the time but it wont hurt for a few weeks while you heal up. Theres always presses and leg ext's as well.

 

[onamission]

I completely forgot about that, thats one of those machines they just shove into the corner.