cutting diet help

[the_leprechaun]

Sorry for the length and all the questions in advance!!!!in advance!!!!!!Hello everybody???.a newbie here just thought id get my diet torn apart while my newbie status is still protecting me!!!lol
Well about me:
Im 5 11
189 pounds
And a 20 yr old male
I`ve read all the stickies so here goes
The macro breakdown is cals fat carbs protein

Meal 1:
4 egg whites 66 0 1 14
.5 cup of oats 303 5 52 13
1 apple 81 0 21 0

Meal 2:
A shake made of:

.5 cup of oats 303 5 52 13
1 apple 81 0 21 0
1 serving of p.powder 82 1 1 17
1 cup of low fat milk 86 0 12 8
.5 cup of berries 22 0 5 0

Meal 3:

Tin of tuna 150 1 0 36
Dollop of mayo 88 9 2 0
Lettuce 18 0 3 2
I just make lettuce wraps here

Meal 4:

.5 cup brown rice 344 3 72 7
2 chicken breasts 458 10 0 86
1 cup of brocalli 51 0 10 6
(Workout between these meals)
Meal 5:

1 serving of p. powder 82 1 1 17
.5 cup of oats 303 5 52 13

Total cals 2581
Total protein 232
Total carbs 305
Total fat 40

This is what I came up with but wanted around 2200 cals so was thinking of reducing my oats to .25 of a cup in meal 1 and 2...or should the changes be made elsewhere??
I know I have to get some fish oil in there but im just soooo lazy to try to find it..but I will soon!!???
And I normally workout towards the end of the day then hit the hay afterwards???but would I still need cottage cheese or protein like that before bed?? And will those carbs be used up recovering rather than get stored in my body cause id be sleeping soon after that meal?? i`ll stop ranting now.
any help would be greatly appreciated..

 

[tjwes]

Personally,to cut back on the cals,I would take out the fruit,milk,and the mayo regardless of whether it`s just a dallop or not.

I find it much easier to get lean without dairy,fruit,or useless fats.

Just my opinion,I`m sure some will disagree but this works in my case.

 

[Emma-Leigh]

Hey.... Ok...

Well about me:
Im 5 11
189 pounds
And a 20 yr old male

Hmmm... Do you know your BF%? Even a rough estimate?
Do you know how much you eat now (cals/carbs/protein/fat)?
What are you doing in terms of exercise and activity?

Anyway - good to see you have actually done some reading first! Thanks!!

Meal 1:
4 egg whites 66 0 1 14
.5 cup of oats 303 5 52 13
1 apple 81 0 21 0

Firstly - 0.5 cups of oats (40g) is actually 153 cals... You have the stats for 1 cup there. I would also add a little more protein - throw in another white and 1 whole egg.

Otherwise it looks good.

Meal 2:
A shake made of:

.5 cup of oats 303 5 52 13
1 apple 81 0 21 0
1 serving of p.powder 82 1 1 17
1 cup of low fat milk 86 0 12 8
.5 cup of berries 22 0 5 0

Again with the oats.
Anyway - I would drop the apple from here. You would be fine with 0.5 cup oats, 0.5 cup berries and 1 cup skim milk. I would also add some fish oils (2 to 3 caps).

Meal 3:

Tin of tuna 150 1 0 36
Dollop of mayo 88 9 2 0
Lettuce 18 0 3 2
I just make lettuce wraps here

Drop the mayo and have a better source of fats - some walnuts would be a good alternative. The apple from the previous meal would be ok here too.

Meal 4:

.5 cup brown rice 344 3 72 7
2 chicken breasts 458 10 0 86
1 cup of brocalli 51 0 10 6

Ok - Although what you are eating looks good you DO NOT need 86g of protein in one sitting. That is rediculous.... Bring it back to about 40-50g of protein.

I'd throw in 2 fish oil caps.

(Workout between these meals)
Meal 5:

1 serving of p. powder 82 1 1 17
.5 cup of oats 303 5 52 13

0.5 cups of oats, again, is not 303 cals. That is 1 cup oats (80g).

I would add more carbs (0.5 cups of oats PWO for someone your size is not enough) and I would also increase your serving of protein.

Something like:
0.75 cups oats
1 cup skim milk
Whey (30g protein)

Would be better.


I would also then have another meal before bed - protein, fats and fish oils (2 caps).

Total cals 2581
Total protein 232
Total carbs 305
Total fat 40

This is what I came up with but wanted around 2200 cals so was thinking of reducing my oats to .25 of a cup in meal 1 and 2...or should the changes be made elsewhere??

Well - if you use the correct calculations for your oats you actually have A LOT less food than this (it decreases your carb intake by half!!)... This is too little - MUCH too little!

For someone with your stats of 190 pounds and being a young male 2200 cals is probably too little, even for cutting.

Also - you NEED fats for health... Without them your body gets sick - you need them for your nerves, brain, joints, bones, muscles, eyes, skin, hair, hormones, kidneys, intestines and everything else in your body. You also need fats to help your body burn fats.

At 190 pounds, say you had a BF% of 20% (high for a male) then you want an ABSOLUTE MINIMUM of 45g of fats... It would be healthier for you to have something closer to 55-60g. FATS DO NOT MAKE YOU FAT!

I know I have to get some fish oil in there but im just soooo lazy to try to find it..but I will soon!!???

Good.

And I normally workout towards the end of the day then hit the hay afterwards???but would I still need cottage cheese or protein like that before bed??

I would.

And will those carbs be used up recovering rather than get stored in my body cause id be sleeping soon after that meal??

Eating close to sleep does not cause 'fat storage'... Eating too many calories causes fat storage... So, as long as you do not eat too many calories, it really does not matter when you eat.

You want carbs after you workout - it is your muscles which are going to burn that fat off for you and you need to take care of them.

Starve your fat - don't starve your muscles.

 

[thajeepster]

maybe he's using steel cut oats, btw emma can you check out my diet I posted on my previous thread?

 

[the_leprechaun]

cutting

thanks for the help guys especially emma
i think my BF is arround 16-17% but i can`t be sure...
for my activitys i do boxing training 3 nights a week(its just basically like circuit training but at a higher intensity) and then the days in between i`ve started doing a full body workout since i`m only staring off with BB
i just got the breakdown for oats on fitday but i`ll adjust accordingly to what you said......i`m not sure if they are steel cut i just get the normal oats over here in ireland..so its hard to tell..
yea thought the cals were a bit low myself...how many would you recommend me consuming,taking into account the amount of cardio i will be doing???
once again any help greatly appreciated

 

[the_leprechaun]

sorry....was just looking at some pics id say my BF is closer to 14-15%

 

[Missfit4all]

Do you know how much you eat now (cals/carbs/protein/fat)?

As mentioned by Leprachaun....
"Meal 1:
4 egg whites 66 0 1 14
.5 cup of oats 303 5 52 13
1 apple 81 0 21 0 "

Ah-hha .....u r talking in terms of #'s by the Cals/Carbs/protein/fat as mentioned above? "he who sticks around learns grasshoppa"? lol. Question? I take it this is the Norm # ratio talk for fitness/Nutrition? (in this order...CCPF?)

____________________
big thanks to Emma and Leprachaun 4
secretly pointing this out 2 me.