Cutting Diet

[Adam5586]

What's goin on everyone? New member and attempting to cut and need advice on my diet--- and critism on whether or not it's too little/weak and how it could be improved...and the good things about it

Stats: 23 years old 5'7'' 173lbs 17.2% body fat-
Goal: get down between 12-14% body fat by April 22 (2 months)

Meal 1: Breakfest- Animal Cut packet; tablespoon of flax seed oil; protein shake;

Meal 2: oatmeal or yogurt or cottage cheese or tablespoon of peanut
butter or turkey

Meal 3: lunch: multi-grain bread - turkey or chicken/ salad- yogurt- skim milk- 1 Kelp Tablet

Meal 3: pre workout: protein shake; animal cut packet (last one for the day) and a tablespoon of sesame seed oil-

Meal 4: post workout: protein shake; banana

Meal 5: snack before dinner: whattevers lying around - turkey/ham/chicken/peanuts

Meal 6: dinner: fish/lean meats/ salad/ beans/brown rice/. (how's subway sandwhich??? If I don't feel like cooking??)

Meal 7:Last one: before bed- cottage cheese 0r peanut butter and skim milk??? And last tablespoon of Flax Seed Oil.

Appreciate any feedback- Thanks

 

[Adam5586]

To add: I'm lifting 5 days a week and running probably about 3-4 times per week-

 

[FMJ]

Hey Adam.
Welcome to IM.
Food choices look good but whats the breakdown of macro's?
Total calories, then how they breakdown into Carbs, Fat and Protein.
You'll want to focus on the totals.
In the most simplistic form, you'll want to create a calorie deficit, meaning eating less than your mainainence calories. Your maintainence being your Basil Metabolic Rate(BMR)+activity level. Start off with subtracting 500 calories from that total and then monitor. Give it a few weeks before adjusting. That'll get you started. Read though the Diet&Nutrition forum for some really fancy and advanced techniques too. Lots of great people and info.

 

[T_man]

Looks good, but it all depends on the overall daily macros like FMJ said. Make sure you're on a deficit. Register on fitday and track your diet and post an overall picture of your diet macros (fats, protein & carbs plus total calories). You should need around 2-2.2k of calories as maintenance and so you'd need to drop sub 1800 to get results. Should be doable in 2 months though.

As for subway, I wouldn't eat it regularly but once a week could be used as your cheat meal.
Cardio shouldn't be a big part on a cut, I would suggest around 20 mins of HIIT (including warmup/cooldown) twice a week on a cut. Furthermore, lifting 5 days a week is sure to see you lose alot of muscle mass as well.
Post your current routine in the training section and specify that you're on a cut and you'll get more help there.

 

[Adam5586]

Thanks for all the info fellas-- did my homework and added up the macro breakdown usin dailyburn app---ok so here it is:

1908 calories
77.5g fat (high due to my 2
tablespoons of flaxseed and 1 tablespoon of sesame seed oil-
110.7 carbs
188.8g protein

How's the breakdown? This part I'm naive about...

So my 5 days at the gym is. A chest day/ back bi day/ tri day/ shoulder day/ leg day----- I understand with cuttin that I'll have to sacrafice some muscle.....

 

[FMJ]

I understand with cuttin that I'll have to sacrafice some muscle.....

Usually some loss is likely but you can minimize that by keeping your protein high and keeping the weight on the bar. Give your body a reason to keep that muscle where it is by lifting heavy, low volume lower rep training sessions. As for diet, shoot for 1800 like T-man said. Try to get at least 1.5 grams of protein per pound of bodyweight, 0.5-0.75 of fat per pound of bodyweight and the rest carbs. That'll help you reduce muscle loss.

 

[T_man]

You're not sacrificing if you go that often. You're throwing it away. You should keep it simple, compound movements. I think personally that a 5x5 programme is good because it stimulates your muscles regularly and doesn't annhialate them to the point where it takes a week to recover.
The macros seem okay. I'm not sure exactly what your BMR is so maybe someone else can calculate if you're on a good deficit. The BMRs I calculate seem to be way off.

 

[Adam5586]

Good advice- I like the 5x5 suggestion -

 

[Archangel.]

What's goin on everyone? New member and attempting to cut and need advice on my diet--- and critism on whether or not it's too little/weak and how it could be improved...and the good things about it

Stats: 23 years old 5'7'' 173lbs 17.2% body fat-
Goal: get down between 12-14% body fat by April 22 (2 months)

Meal 1: Breakfest- Animal Cut packet; tablespoon of flax seed oil; protein shake;

Meal 2: oatmeal or yogurt or cottage cheese or tablespoon of peanut
butter or turkey

Meal 3: lunch: multi-grain bread - turkey or chicken/ salad- yogurt- skim milk- 1 Kelp Tablet

Meal 3: pre workout: protein shake; animal cut packet (last one for the day) and a tablespoon of sesame seed oil-

Meal 4: post workout: protein shake; banana

Meal 5: snack before dinner: whattevers lying around - turkey/ham/chicken/peanuts

Meal 6: dinner: fish/lean meats/ salad/ beans/brown rice/. (how's subway sandwhich??? If I don't feel like cooking??)

Meal 7:Last one: before bed- cottage cheese 0r peanut butter and skim milk??? And last tablespoon of Flax Seed Oil.

Appreciate any feedback- Thanks

Looks pretty good