Cutting stage begins Monday help with my diet!

[tyman502]

Hello guys, i have been a member here since 2005 and recently have seen a dramatic physique change in my body. About three years ago i weighed 190 pounds with 10-12 percent body fat (6ft tall and Meso/Endo Morph mix). Back then i was dieting mainly without any education on how to properly do it. I would go into the dinning hall and get a grilled chicken breast with a side salad with reduced fat Italian dressing, and a bowl of cottage cheese. I guess the point i am trying to make is that i am frustrated in my overall appearance change. I still do lots of weight lifting but have no limits on my diet, i eat whatever i want, when i want. I don't do any cardio I HATE cardio, but i know it's essential in any weight loss procedure, but the most important thing is your diet. I already have a workout plan with a cardio schedule to be implemented this Monday, but i need help with my diet.
Specs 6ft tall (Endo/Meso morph mix) 21-23 percent body fat!
Goals: 220 pounds with 10-12% body fat

Here is what i calculated already
For a 240 pd person to cut you multiply your weight by.12= 2,800 calories a day to cut.
I am going to do a 40/40/20 ratio of proteins/carbs/fats
which equals 1,152 calories form protein, 1,152 from carbs, and 576 of fats
I plan on eating 6 meals a day 3-3 1/2 hours apart, so which means for 1 meal i need 192 calories from proteins, 192 calories from carbs, and 96 calories from fats or 480 calories per meal. I also want to get most of my fats from EFA (Essential Fatty Acids to a 1/3 ratio)

Meal 1 (10AM)
Oatmeal mixed with 1 tsp of natural peanut butter
1 fried egg
1 apple

Meal 2 (1PM)
1 can drained tune in water (mixed with miracle whip)
two slices of whole wheat bread
100% whey protein shake with 2 scoops of protein mixed with water

Workout at 2:30

Meal 3 (4 PM)
Salad with carrot and green pepper (Low fat Italian dressing)

Meal 4 (7PM)
Grilled salmon or 8oz chicken breast
1 cup white rice
1 banana

Meal 5 (9PM)
1 fried egg
1 wholewheat bagel with natural peanut butter

Meal 6 (12PM) Before bed
1 cup cottage cheeses sprinkled with flax seed

Tell me what you all think, and suggestions are helpful!

 

[Marat]

You don't have to eat six times a day if you don't want to but you're welcome to do that if you find it comfortable.

Cardio isn't necessarily essential although you may find it to be so as you creep closer to 10%.

You may find it to be more comfortable to increase the fat and decrease the carbs. Around 0.5g of fat per lbs of lbm can be a bit more satiating than the 60g/day that you're running now. You may also find it convenient to keep the carbs around training time. This is just preferential - it's up to you.

Get some fish oil too. About 3g of total EPA/DHA per day. This can be as many as 10 capsules, depending on the manufacturer.

 

[oufinny]

I would drop the carbs to 25% at the most, put them in the morning and after your workout only. Those are the times when you are the most insulin sensitive and benefit the most from carbs. As for fats, up those to ~30% and protein the rest. Eventually I would get to 50/30/20 on P/F/C as progress slows and you may want to run a nutrient partitioner as well.

 

[big60235]

Bro, you have done you research and it looks like a well thought out plan. Not knowing what has worked for you in the past I would assume that you have based your p/f/c ratio on some experience. 50/30/20 works best for me when I cut. One suggestion that I would make is to swap meal 3 and meal 4, because you show a protein shake proior to your workout and then no protein or cards for 3-4 hours after your workout. In my opinion even in cutting that is just wayyyy to long to wait.

Or in looking at it again you could even move the protein shake from meal 2 to meal 3. Drink water with meal 2 to hydrate before you workout and meal 2 is a bit heavy on protein and your body might not be able to process that much protein all at once and it will just pass through you system unabsorbed.

Good luck and let us know what you decide and how it works out.