Please critique my first cut...

[mburnsides]

I am 21 year old female who is 5'6, weighs 130 pounds, and has 19-20% bf. I workout with a trainer 4 times a week and usually do cardio 3-4 times. I have been weight training for about 9 months and have toned up and lost a few pounds. I have finally decided to get serious and do a cut. My 22nd birthday is in 6 weeks, and I would like to look more toned by then. I am not sure if 6 weeks is enough for a cut? What is the ideal length of time? Regardless, I would like to begin cutting this week. I have read lots of information on the boards and have put together a plan.

I decided to use a 40-40-20 c/p/f ratio. Therefore, I set my calorie goal at 1560 with 34g of fat, 156g of carbs, and 156g protein. I my current diet is usually between 1500-1600 calories, and I have been losing weight. However, it is by no means clean or in the correct ratios. My cutting diet is as follows:


Meal #1:
2 cartons of Eggs Beaters 120 cal fat 0g carb 4g prot 24g
1/3 cup Multigrain oatmeal 160 cal fat 3g carb 25g prot 7g

Total 280 cal fat 3g carb 29g prot 31g

Meal #2:
1.5 scoops Protein powder 172.5 cal fat 3g carb 4.5g prot 31.5g
1 T. Heavy Cream 51.5 cal fat 5.5g carb 0g prot 0g
10 Strawberries or
peach slices 36 cal fat 1g carb 8g prot 1g
12 oz. Water

Total 260 cal fat 9.5g carb 12.5g prot 32.5g

Meal #3:
6 oz. Chicken 170 cal fat 1g carb 0g prot 41g
6 oz. Sweet potato 158 cal fat 0g carb 38g prot 2g
1 cup Vegetables 107 cal fat 0g carb 24g prot 5g
2 cups Lettuce with
2 T. low cal dressing 40 cal fat 1.5g carb 5g. prot 1g

Total 475 cal fat 2.5g carb 67g prot 49g

Meal #4:
1.5 scoops Protein powder 172.5 cal fat 3g carb 4.5g prot 31.5g
1 T. Heavy Cream 51.5 cal fat 5.5g carb 0g prot 0g
10 Strawberries or
peach slices 36 cal fat 1g carb 8g prot 1g
12 oz. Water

Total 260 cal fat 9.5g carb 12.5g prot 32.5g

Meal #5:
6 oz. Chicken or Tuna 150 cal fat 3.75g carb 0g prot 37.5g
1 cup Vegetables 107 cal fat 0g carb 24g prot 5g
2 cups Lettuce with
2 T. low cal dressing 40 cal fat 1.5g carb 5g. prot 1g

Total 297 cal fat 5.25g carb 29g prot 43.5g

Daily Total 1572 cal fat 29.75g carb 150g prot 188.5g

I also considered substituting 1 cup Multigrain oatmeal, 6 oz. Sweet potato, 4 oz. Banana, 1 cup Vegetables and 1 tsp. Butter for Meal #5 on Monday and Thursdays. Is this a good idea?

I also wanted to know if the Protein powder I have is decent. I have EAS Whey Protein but I didn't know if there was something better? I also was unsure about other supplementation. I have used anything from Flax oil to Betagen, but I didn't know what would be best?

I was also wanting to know what type of diet I need after I cut? Will I return to my previous diet?

I would really appreciated any information about things I need to fix with this plan. Like I mentioned, this is the first time I have done this so I really want to get it right. Thank you so much!

Mallory

 

[sammyboy]

from first glance i would say that 1560 is a bit low. from your age, hight and wt, you BMR is somwhere around 1600, so with all the training you'll be doing, i would increase your caloric intake to 1800. if you find you are loosing very slowly, then drop it down slightly, but i think with all the training you will see results with 1800cal.

as for you diet it looks pretty clean over all. i would change up the heavy cream to natural PB or flax oil.

EAS is a good quality whey protein. i personally like to stick to something that doesn't contain alot of "extras", ie maltodextrin, fructose etc. pretty much just pure whey. im using dymatize supreme whey at the moment, and love it.

start ur cut slow, too many people rush into it, and end up losing alot of muscle mass in the process.
ciao.