First cutting diet, please help

[ate50eggs]

Hey guys...I would appreciate some help with my diet...here is my info:
255lbs, 6'2" tall and about 20% body fat

Here is my first pass at a cutting diet:

Meal 1
4 x egg whites: 68 calories/14.4g protein
2 x whole eggs: 156 calories/12.6g protein/10.6g fat
1/2 cup oatmeal: 150 calories/5g protein/3g fat/27g carbs
Total Meal 1: 374 calories/32g protein/13.6g fat/27g carbs

Meal 2
1 x serving Muscle Milk: 348 calories/32g protein/18g fat/12g carbs
Total Meal 2: 348 calories/32g protein/18g fat/12g carbs

Meal 3
1 x albacore tuna: 175 calories/37.5g protein/2.5g fat
38g slice of yellow onion: 16 calories/3.8g carbs
1 x tomato: 26 calories/1g protein/5.7g carbs
1 x cup spring mix: 34 calories/2.2g protein/6.7g carbs
1 x sweet potato/mashed: 180 calories/3g protein/42g carbs
Total Meal: 431 calories/43.7g protein/2.5g fat/58.2g carbs

Meal 4
1 x serving Muscle Milk: 348 calories/32g protein/18g fat/12g carbs
Total Meal 4: 348 calories/32g protein/18g fat/12g carbs

Meal 5
6 ounces chicken breast: 183 calories/39g protein/3g fat
1 cup steamed broccoli: 56 calories/10g carbs/3g fat
1/4 cup walnuts: 193 calories/7.525g protein/18.45g fat/3.1g carbs
Total Meal 5: 432 calories/46.5g protein/25.55g fat/13 carbs

Meal 6
1 x serving Muscle Milk: 348 calories/32g protein/18g fat/12g carbs
Total Meal 4: 348 calories/32g protein/18g fat/12g carbs


Totals: 2281 calories/218.2g protein/95.64g fat/134.2


Thanks!

 

[aggies1ut]

Hmm, just taking a quick glance, I notice that you have 3 shakes a day. I would try to replace at least 1 with real food, if possible. Also, unless you add more fish into your diet, I would supplement with fish oil caps so that you get enough EFAs.

Btw, list your age, activity level/training split, and what your calories were before this cut. This will give us a better gauge of things.

 

[ate50eggs]

Hmm, just taking a quick glance, I notice that you have 3 shakes a day. I would try to replace at least 1 with real food, if possible. Also, unless you add more fish into your diet, I would supplement with fish oil caps so that you get enough EFAs.

Btw, list your age, activity level/training split, and what your calories were before this cut. This will give us a better gauge of things.

I am 32 (almost 33) years old...I was eating around 4000-4500 calories a day before the cut.

Split:
Monday: Legs
Tuesday: Chest/Shoulders
Thursday: Biceps/Triceps
Friday: Back

 

[Emma-Leigh]

Meal 1
4 x egg whites: 68 calories/14.4g protein
2 x whole eggs: 156 calories/12.6g protein/10.6g fat
1/2 cup oatmeal: 150 calories/5g protein/3g fat/27g carbs
Total Meal 1: 374 calories/32g protein/13.6g fat/27g carbs

Looks ok. A little small for someone your size, I would certainly add more carbs and probably a little protein too.

Meal 2
1 x serving Muscle Milk: 348 calories/32g protein/18g fat/12g carbs
Total Meal 2: 348 calories/32g protein/18g fat/12g carbs

Ick. Replace with real food (or at least a non-crappy shake...).
eg: make your own MRP with oats, PB, whey, fruit and skim milk powder.

Meal 3
1 x albacore tuna: 175 calories/37.5g protein/2.5g fat
38g slice of yellow onion: 16 calories/3.8g carbs
1 x tomato: 26 calories/1g protein/5.7g carbs
1 x cup spring mix: 34 calories/2.2g protein/6.7g carbs
1 x sweet potato/mashed: 180 calories/3g protein/42g carbs
Total Meal: 431 calories/43.7g protein/2.5g fat/58.2g carbs

Not too bad. I would add some healthy fats (eg: some olive oil or avocado).

Meal 4
1 x serving Muscle Milk: 348 calories/32g protein/18g fat/12g carbs
Total Meal 4: 348 calories/32g protein/18g fat/12g carbs

Same comment as previously.

Meal 5
6 ounces chicken breast: 183 calories/39g protein/3g fat
1 cup steamed broccoli: 56 calories/10g carbs/3g fat
1/4 cup walnuts: 193 calories/7.525g protein/18.45g fat/3.1g carbs
Total Meal 5: 432 calories/46.5g protein/25.55g fat/13 carbs

Pretty good meal.

Meal 6
1 x serving Muscle Milk: 348 calories/32g protein/18g fat/12g carbs
Total Meal 4: 348 calories/32g protein/18g fat/12g carbs

That makes 3 meals of absolute crap... Swap it for something like some cottage cheese with a little yoghurt, a few berries and some nuts or seeds.

Totals: 2281 calories/218.2g protein/95.64g fat/134.2 carbs

Firstly, this is too large a jump from your current intake of 4000-4500 cals. This is a very fast way to loose lots of size, lots of strength, lots of metabolism and not much fat...

You want to slowly wean yourself down off your current intake. So, go go back to maintainence for a few weeks and then sit there for a few weeks. Then gradually remove ~10% of calories and stay there for 2-3 weeks and see how your body responds. If you don't lose weight then decrease calories by ~10% and repeat process.

Slowly add in some cardio as well - this will help things move in the right direction without you having to continuously decrease calories.

Secondly, you may want to re-think dropping carbs sooo low so soon in dieting. Dropping to lower carb is not necessary but can be used to help remove those last few pounds of stubborn fat. If you just drop off all your carbs now you have nothing left up your sleeve for when your progress stalls later.

 

[KentDog]

The first thing I noticed was that your diet is just too low calorie. You have 204 pounds of LBM but you are dropping from 4000-4500 calorie all the way to 2281 calories?

 

[ate50eggs]

Ok...take 2:

Calories g Protein g Carbs g Fat
Meal 1
4 x egg whites 68 14.4
2 x whole eggs 156 12.6 10.6
1/4 cup x walnuts 193 7.525 3.1 18.45
1/2 x cup oatmeal 150 5 27 3
Totals 567 39.525 30.1 32.05

Meal 2
1 x scoop whey protein 120 24 3 1
3 x tbsp heavy whipping cream 156 1 1 16.8
2 x tbsp Peanut Butter 188 7.7 6.9 16
Totals 464 32.7 10.9 33.8

Meal 3
6 oz x tuna 175 37.5 2.5
38g onion 16 3.8
1 x cup spring mix 34 2.2 6.7
1/4 cup x walnuts 193 7.525 3.1 18.45
1 x tomato 26 1 5.7
1 x sweet potato 180 3 42
Totals 624 51.225 61.3 20.95

Meal 4
1 x scoop whey protein 120 24 3 1
3 x tbsp heavy whipping cream 156 1 1 16.8
2 x tbsp Peanut Butter 188 7.7 6.9 16
Totals 464 32.7 10.9 33.8

Meal 5
6oz x chicken breast 183 39 3
1 x sweet potato 180 3 42
1 cup x brocolli 56 10 3
1/4 cup x walnuts 193 7.525 3.1 18.45
Totals 612 49.525 55.1 24.45

Meal 6
1 x scoop whey protein 120 24 3 1
3 x tbsp heavy whipping cream 156 1 1 16.8
2 x tbsp Peanut Butter 188 7.7 6.9 16
Totals 464 32.7 10.9 33.8


Day Totals 3195 238.375 179.2 178.85

 

[Emma-Leigh]

The first one was better!

Calories g Protein g Carbs g Fat
Meal 1
4 x egg whites 68 14.4
2 x whole eggs 156 12.6 10.6
1/4 cup x walnuts 193 7.525 3.1 18.45
1/2 x cup oatmeal 150 5 27 3
Totals 567 39.525 30.1 32.05

Too much fat in this meal... Drop either the yolks or the walnuts and add in carbs and a little more protein instead. eg: 0.5 cups ff yogurt or milk.

Meal 2
1 x scoop whey protein 120 24 3 1
3 x tbsp heavy whipping cream 156 1 1 16.8
2 x tbsp Peanut Butter 188 7.7 6.9 16
Totals 464 32.7 10.9 33.8

Drop the whipping cream. Pure saturated fats and a great way to give yourself heard disease.

Decrease PB to 1 tbs and add in 3 fish oils then add in some carbs eg: fruit.

Meal 3
6 oz x tuna 175 37.5 2.5
38g onion 16 3.8
1 x cup spring mix 34 2.2 6.7
1/4 cup x walnuts 193 7.525 3.1 18.45
1 x tomato 26 1 5.7
1 x sweet potato 180 3 42
Totals 624 51.225 61.3 20.95

Not too bad... I would replace the walnuts with olive oil. 1 tbs. Or some avocado (~3 to 3.5 oz or 3 to 4 tbs worth)

Meal 4
1 x scoop whey protein 120 24 3 1
3 x tbsp heavy whipping cream 156 1 1 16.8
2 x tbsp Peanut Butter 188 7.7 6.9 16
Totals 464 32.7 10.9 33.8

Same comments as before. Might wan to use walnuts here.

Meal 5
6oz x chicken breast 183 39 3
1 x sweet potato 180 3 42
1 cup x brocolli 56 10 3
1/4 cup x walnuts 193 7.525 3.1 18.45
Totals 612 49.525 55.1 24.45

Good but I would replace the walnuts again with olive oil or avocado.

Meal 6
1 x scoop whey protein 120 24 3 1
3 x tbsp heavy whipping cream 156 1 1 16.8
2 x tbsp Peanut Butter 188 7.7 6.9 16
Totals 464 32.7 10.9 33.8

Gezzzz boy... talk about coronary potential! Drop the cream. Add more protein too eg: 0.5 cups cottage cheese.

Day Totals 3195 238.375 179.2 178.85

Overall cals are better, protein level is ok, a little low, carbs are way to low to start a cut with, fats are well... going to get you some good health care later in your life...

 

[ReelBigFish]

I think keeping the walnuts and dropping some of your other fats would be a better idea since walnuts contain omega 3's while olive oil and pb doesn't.

 

[Emma-Leigh]

I think keeping the walnuts and dropping some of your other fats would be a better idea since walnuts contain omega 3's while olive oil and pb doesn't.

Yes they do, but adding fish oils will help with that and the walnuts also contain a lot of omega 6 fats - which are not altogether helpful when you also have a lot of PB (Also very rich in omega-6). Too much omega-6 promotes imflammation and disease in the body and has been linked to things such as cancer (bowel and prostate especially).

Too much omega-3 is also not a good thing - it can cause issues with insulin, can decrease your bodies immune responcs and can also decrease your ability to clot blood effectively.

Plus, he has NO good sources of mono-unsaturated fats at the moment (yes, PB has some, but is not a good source of it) and these are very important in your diet and should make up the majority of your fat sources.

His best option is to add olive oil and avocado, decrease PB (a huge source of omega-6 fats) add some fish oils and spread the walnuts a little more evenly.

 

[ReelBigFish]

ahh yeah i read kinda quick and didn't see fish oils in your reccomdenations. You're right as always Emma.

 

[ate50eggs]

When you say 3 fish oils...is that capsules?

Can I use flaxseed oil instead?

 

[cha]

When you say 3 fish oils...is that capsules?

Can I use flaxseed oil instead?

Yes - capsules/gelcaps. Fish oil is better than flaxseed oil.

 

[ate50eggs]

Boy...this diet stuff sure is complicated...anyway, take 3:

Calories g Protein g Carbs g Fat
Meal 1
6 x egg whites 102 21.6
1/4 cup x walnuts 193 7.525 3.1 18.45
1/2 cup ff milk 86 8.4 11.9 0.4
1/2 x cup oatmeal 150 5 27 3
Totals 531 42.525 42 21.85

Meal 2
1 x scoop whey protein 120 24 3 1
1 x banana 118 1.3 27 0.4
3 x 1000mg fish oil capsules 30 3
1 x tbsp peanut butter 94 3.85 3.45 8
Totals 362 29.15 33.45 12.4

Meal 3
6 oz x tuna 175 37.5 2.5
38g onion 16 3.8
1 x cup spring mix 34 2.2 6.7
1 x tbsp olive oil 119 13.5
1 x tomato 26 1 5.7
1 x sweet potato 180 3 42
Totals 550 43.7 58.2 16

Meal 4
1 x scoop whey protein 120 24 3 1
1/4 cup x walnuts 193 7.525 3.1 18.45
1 x banana 118 1.3 27 0.4
1 x tbsp peanut butter 94 3.85 3.45 8
Totals 525 36.675 36.55 27.85

Meal 5
6oz x chicken breast 183 39 3
1 x sweet potato 180 3 42
1 cup x brocolli 56 10 3
1 x cup spring mix 34 2.2 6.7
1 x tbsp balsamic vinegar
1 x tbsp olive oil 119 13.5
Totals 572 44.2 58.7 19.5

Meal 6
1/2 x cups lowfat cottage cheese 102 15.5 4.1 2.2
1 x scoop whey protein 120 24 3 1
1 x tbsp peanut butter 94 3.85 3.45 8
Totals 316 43.35 10.55 11.2


Day Totals 2856 239.6 239.45 108.8

 

[Gordo]

When you say 3 fish oils...is that capsules?

Can I use flaxseed oil instead?

Best to stick with a good quality fish oil....but you could use flaxseed, better to use ground flaxseed (ground into powder). A coffee grinder works best (a cheap one will do). Store left over ground seed (flaxseed meal) in the freezer because it will go rancid quick once the oil is released (through the grinding process).

Ground flaxseed meal is great on salads, thrown into pancakes,waffles, muffins, shakes, sky's the limit. Make sure you figure it into your counts. Use a tablespoon to measure.

Here's the cool benefit of flaxseed over just oil:
For 1 TB
Cal 74
fat 5.9g (sat fat .5g)
carb 4g
fiber 3.8g
Protein 2.6g

So with the oil you are missing out on a lot of nutrients and fiber that ground meal provides.


Plus flaxseed in the bulk bin is super cheap.

 

[Gordo]

Also in meal 6 why not just up the cottage cheese to a cup and forget the whey?