Starting Cutting diet, What does everyone think ????

[Mike N]

Hey all,
I was wondering what everyone thinks of my cutting diet

170 lbs
height 5.7-8
Think about 17% - 20% body fat

Workout days:

Mon = Chest / tris / abs
Tues = 2 x cardio
Thur = back / biceps
Wed = 2 x cardio
Frid = shoulders / traps
Sat = 2 x cardio

I do Hitt cardio for 20 - 30 mins in the morning on empty stomach then in afternoon doing 1 min sprints 1 min walk.

I can't realy afford to by too much, so alot of bloody tuna.
Then do carb up every 3 - 4 days

New Diet = Cut:

Meal 1: 1/2 cup oatmeal uncooked
1 egg/4 egg whites


Meal 2: Tuna patty
1 fish oil
Some veggies
/2 cup brown rice uncooked

Meal 3: chicken 140g
/2 cup brown rice uncooked
1 fish oil

Meal 4: Tuna patty
1 fish oil
Some veggies

Meal 5: chicken 140g
1 fish oil
/2 cup brown rice uncooked

Meal 6: Tuna patty
1 fish oil

total = 2093 calories

There is 30 grams in each tuna patty.

182 = protein
151 = carbs
42 = fats

Anyone think i should add more fats like olive oil of something ?

Im taking usual supps and taking creatine.

Cheers

 

[tjwes]

Add in more eggs at meal#1 as 18 grams of protein is nowhere near enough at any given meal.

 

[Emma-Leigh]

How long have you been cutting? Are you coming off maintainence?

Firstly -

Mon = Chest / tris / abs
Tues = 2 x cardio
Thur = back / biceps
Wed = 2 x cardio
Frid = shoulders / traps
Sat = 2 x cardio

Cardio, 2x a day is overkill for starting off. Stick to 3x HIIT sessions at first and then add sessions when your progress stalls. If you go all out now you will have nothing left to do when your body stops responding.

Also - where are your legs workouts??

I do Hitt cardio for 20 - 30 mins in the morning on empty stomach then in afternoon doing 1 min sprints 1 min walk.

Never do HIIT on an empty stomach - this defeats the purpose of HIIT. HIIT is about working out to maximal intensity (anaerobic training - that is, you use glucose/glycogen as your primary fuel source during your training), to gain the maximal metabolic advantage of this type of training.

Without a good, easily available source of energy your body a) can not work out to this intensity and b) will not have the glycogen stores to fuel the workout, and will therefore go to the only other thing it can use, which is protein subunits/amino acids (aka: Muscle building stuff!!)


Secondly:

total = 2093 calories

182 = protein
151 = carbs
42 = fats

This is not enough food - even for cutting. If you start out on such a low intake of calories you will compromise the long term effectiveness of your cut and will not do your metabolism any favours.

What are you maintaining on? Do you know? If you know, then you are better off starting at that value and then gradually decreasing your calories from there. There is nothing to be gained by jumping in and slashing cals.

Roughly, if you go by your weight, height, BF% and activity level, you should be maintaining your weight on something close to 2800 cals. So I would probably start cutting at 2500 cals. Stick to that for a few weeks and, if you are not responding, then decrease cals slowly until you get the results you want.

Due to your really low calorie level you are also not getting enough of the macronutrients you need.

To maintain yourself in a healthy state you need at least 0.3g of fat per pound (and 0.4g/pound is usually better) - this means that you want at least 50g of fat a day (and up to 70g would be ok). So I would definately add fats!

Also, at 170 pounds, on a cutting diet, to help maintain your lean mass you want to be getting a little more protein that that - with 1.2 to 1.5g of protein per pound usually much better. At 180g of protein that is only just over 1g per pound... So I would suggest a minimum of 200g protein.

You are also sitting on about 0.9g of carbs per pound - which, with all the weight training and HIIT cardio you are doing, is probably not enough and you will end up depleting too quickly (although, this will depend on the amplitude of your carb ups ).

Anyway... Think about it... Try to increase fats to at least 0.3g/pound (0.4g would be better) and protein to at least 1.2g/pound (up to 1.5g would be good).

Overall your diet does look ok - nice and clean, but just not enough. A few comments though:

For your breakfast - This is a pitiful breakfast, especially if it is after your HIIT. I would definately increase the protein you are eating and would consider increasing your carbs as well. 1/2 a cup is a serving size suitable for a 120 pound female!

I would also consider increasing your protein serves in your other meals (30g is a little too small - try to aim for 35 to 40g).

Also - where is your post-workout meal/shake??

You may want to increase fats in your last meal to decrease gastric emptying and help decrease night time catabolism.

 

[ASSPUNCTURE]

ill share my perspective

seems like a waste of money and effort to take 1gr of fish oil with meals

too much cardio in my opinion, I think a better diet and heavy 5 day per week lifting schedule is better for changing body comp.

overcomplicated and excessive cardio

 

[Mike N]

Hey, thanks for help
Yeh i forgot to add legs, i have only realy started doing them.
Yeh i prob just have one cardio a day and 2 days a week
Well i went out and got some whey protein, so i can add some scoops to each meal

Anyone know where i can get some fats from, what about olive oil, that ok ?

Aswell how much you usualy need per lbs for carbs ?

 

[Emma-Leigh]

Well i went out and got some whey protein, so i can add some scoops to each meal

No - whey is a poor substitute for real food and should really be reserved for around your workouts. Just add more real food.

Anyone know where i can get some fats from, what about olive oil, that ok ?

Olive oil is ok, but I would aim for more omega-3 fats, so this means things such as walnuts, linseeds/linseed meal, fatty fish/fish oil capsules.

Other sources of healthy fats are other nuts (almonds are pretty good, as are pecans, cashews are less ideal), avocado.

Aswell how much you usualy need per lbs for carbs ?

This is really variable. But, as you are only starting out and because you are training and doing cardio I would start at a level a lot higher than you are at now.

If you aim for cals of 2500, with, say, 240g (960 cals) of protein and 60g (540 cals) of fat, then that would leave you with 1000 cals (250g) of carbs.

Then, you could taper them down if your results were not what you wanted.

 

[LAM]

ill share my perspective

seems like a waste of money and effort to take 1gr of fish oil with meals

why ? most likely if you take fish oil in-between meals you run the chance of it being oxidized for energy...also fish oil caps are cheap and you want to get at least 6 grams of Omega 3 fatty acids a day...

 

[Mike N]

Hey, thanks guys

Yeh i don't see what wrong with fish oil caps as LAM said.

New Diet cut 2

Meal 1: 1 cup oatmeal uncooked
1 egg/4 egg whites
whey 30grams
1 fish oil

Meal 2: Tuna patty
1 fish oil
Some veggies

Meal 3: chicken 140g
/2 cup brown rice uncooked
1 fish oil


Meal 4: Tuna patty
1 fish oil
Some veggies


Meal 5: chicken 140g
1 fish oil
/2 cup brown rice uncooked


Meal 6: Tuna patty
1 fish oil

total = 2430 calories

234 = protein
162 = carbs
53 = fats

What you think now ?

I will up the carbs every 2 - 3 days to 1 cup of rice per meal and 1 1/2 of oatmeal
I'm pretty carb sensitive and got realy slow metabolic rate, so i usualy use my carbs pretty well.

The Tuna patty are made out of two cans of tuna, big 425 gram ones, they usualy come out to 240 grams drained,they include so much water with it the pricks.
I mix them with 2 or 3 whole eggs and cook them.

Tuna patties are at 40grams protein each one now, chicken is about 34 grams protein each one.

 

[gssmith]

Hey Mike,

Just lurking about and taking notes. Just wondering why you eat your oats and rice dry/uncooked ? Any benefit ? Good luck on your cut !

 

[Mike N]

Thats how much i measure out dry, then cook it

 

[gssmith]

Guess I am slow...right thanks!