New diet, check the specs?

[Tomekkplk]

I'm trying to get cut this spring, new to the whole cutting and change in my diet. BUT, this is what I'll be getting the whole day.
I calculated everything and I'll be getting:
1738.5 Calories
17.75g of Fats
219g of Carbs
184.5g Protein.
All split up to 7 meals a day.

I know I need about 400 more calories, 30-50g more of fats, and lower the carbs. Protein is about fine seeing how I weigh 191 with 14%BF

My stats: 191lbs, 6ft, 14%BF, age-19

Anybody have any other foods in mind with more calories/less carbs or anything that works for you guys?
I lift 5 times out of the week, cardio added after every other day

 

[shearerr]

no fat greek yogurt (the best for breakfast mixed with oats), egg whites, tuna, chicken ham oven roasted, turkey ham oven roasted, swiss cheese fat reduced, extra lean turkey burger,

 

[desmorris]

no fat greek yogurt (the best for breakfast mixed with oats), egg whites, tuna, chicken ham oven roasted, turkey ham oven roasted, swiss cheese fat reduced, extra lean turkey burger,

hmm and rink plenty of hot water.. no fats in your body will remain.. and you become fit and smart.

 

[ThreeGigs]

I'm trying to get cut this spring, new to the whole cutting and change in my diet. BUT, this is what I'll be getting the whole day.
I calculated everything and I'll be getting:
1738.5 Calories
17.75g of Fats
219g of Carbs
184.5g Protein.
All split up to 7 meals a day.

I know I need about 400 more calories, 30-50g more of fats, and lower the carbs. Protein is about fine seeing how I weigh 191 with 14%BF

My stats: 191lbs, 6ft, 14%BF, age-19

Anybody have any other foods in mind with more calories/less carbs or anything that works for you guys?
I lift 5 times out of the week, cardio added after every other day

Just some general advice:
5 meals a day, not 7, spaced 3.5 to 4 hours apart: It's better to let blood nutrients fall back to a low baseline before raising them again, and that takes some time.
Fats: Yes, you're going to need more. You need fats to make hormones, so by reducing fats too much you're shooting yourself in the foot.
Calories: OMFG, Dude... your maintenance is probably 2200 *without* any exercise. And you're lifting 5 days a week and cardio 3 or 4? If you were doing NO lifting or cardio, I'd say 1700 kcals was a good number that gives you a 500 kcal deficit.... but with lifting and cardio? Holy hell, you might wind up with a 1500 kcal deficit some days, and at 14% BF you don't have enough fat mass to supply all that energy. Your body WILL break down lean mass to get the energy. 1700 might be good for a day with no training whatsoever, but please , PLEASE do yourself a favor and add in extra calories on your training days, so that you are running a consistent 500 kcal per day deficit, instead of eating the same every day and sending your body on a nutrition roller coaster ride.
Protein: 180 is a bit high in my book. I go by 1 gram per pound of LEAN body mass, so for you I'd say 160 would be the maximum you'd need. Also, don't rely on protein for energy! Protein is absorbed slowly in the small intestine, and depending on what you're eating to get that protein, you may very well not be absorbing all of it. Not to mention that some of that protein *should* be used for making lean mass, hair, enzymes, boogers and skin, so not all of the 181 grams you're counting as calories will supply you with energy.

 

[Powermaster]

I know I need about 400 more calories, 30-50g more of fats, and lower the carbs.

1 tbl spoon of Extra Virgin Olive oil = 13.5 gr fat & 119 Calories.

 

[big_pimpin]

Hand full of almonds is about 160 cals, good fats

 

[TR1FE]

I'm trying to get cut this spring, new to the whole cutting and change in my diet. BUT, this is what I'll be getting the whole day.
I calculated everything and I'll be getting:
1738.5 Calories
17.75g of Fats
219g of Carbs
184.5g Protein.
All split up to 7 meals a day.

I know I need about 400 more calories, 30-50g more of fats, and lower the carbs. Protein is about fine seeing how I weigh 191 with 14%BF

My stats: 191lbs, 6ft, 14%BF, age-19

Anybody have any other foods in mind with more calories/less carbs or anything that works for you guys?
I lift 5 times out of the week, cardio added after every other day

Dude, I don't even cut at 1738.5 and I'm only 5'7. Your maintenance can be reassessed here: Carb, Protein, Fat Calorie Calculator and there's a bunch of more free calculators online. My maintenance is at 2.8K cals. Keep your protein to a gram per LBM, though many people tend to go overboard with protein. Keep your fats at least 25-30% of your total macro intake, and that's your minimum. If you don't consume a lot of fish, try supplementing Fish Oils, better yet Omega 3's. Other sources of O 3's are Walnuts or Flax oil or seeds. I'd also suggest to cut calories before adding in cardio. When you plateau and cannot lower calories anymore, add in the cardio. Also, minimize moderate and high intensity cardio if conditioning is not important. It may hinder your "recoverability"

 

[exphys88]

Just some general advice:
5 meals a day, not 7, spaced 3.5 to 4 hours apart: It's better to let blood nutrients fall back to a low baseline before raising them again, and that takes some time.
Fats: Yes, you're going to need more. You need fats to make hormones, so by reducing fats too much you're shooting yourself in the foot.
Calories: OMFG, Dude... your maintenance is probably 2200 *without* any exercise. And you're lifting 5 days a week and cardio 3 or 4? If you were doing NO lifting or cardio, I'd say 1700 kcals was a good number that gives you a 500 kcal deficit.... but with lifting and cardio? Holy hell, you might wind up with a 1500 kcal deficit some days, and at 14% BF you don't have enough fat mass to supply all that energy. Your body WILL break down lean mass to get the energy. 1700 might be good for a day with no training whatsoever, but please , PLEASE do yourself a favor and add in extra calories on your training days, so that you are running a consistent 500 kcal per day deficit, instead of eating the same every day and sending your body on a nutrition roller coaster ride.
Protein: 180 is a bit high in my book. I go by 1 gram per pound of LEAN body mass, so for you I'd say 160 would be the maximum you'd need. Also, don't rely on protein for energy! Protein is absorbed slowly in the small intestine, and depending on what you're eating to get that protein, you may very well not be absorbing all of it. Not to mention that some of that protein *should* be used for making lean mass, hair, enzymes, boogers and skin, so not all of the 181 grams you're counting as calories will supply you with energy.

This guy nailed it!

 

[tomorrow]

Great thread
Thanks I needed a lick in the ass to.

 

[tomorrow]

LMAO That was supposed to be kick in the ass.
Great thread