Pumpatron

I've just started cutting and was wondering what everyone thinks of my 1st cutting diet... I know it's not perfect but because I'm not competing I can afford to experiment and see how things go with it. If I don't find I'm losing weight I'll reduce the Kcals. A lot of the people over at bb.com think I'm having too much protein though (I'm 215lbs by the way).

Meal 1

7.5 Egg Whites - 125Kcals (Protein - 26.3g, Carbs - 2.5g, Fat - 0g)
99.5g Tuna - 128Kcals (Protein - 23.4, Carbs - 0g, Fat - 3g)
132g Yams - 153Kcals (Protein - 2g, Carbs - 36.4, Fat - 0.1g)
11.5g Olive Oil - 102Kcals (Protein - 0g, Carbs - 0g, Fat - 11.5g)

Total Calories - 508
Total Protein/Carbs/Fat - 51.7/38.9/14.6

Meal 2

232g Chicken Breast - 255Kcals (Protein - 58.7g, Carbs - 0g, Fat - 3.1g)
132g Yams - 153Kcals (Protein - 2g, Carbs - 36.4, Fat - 0.1g)
11.5g Olive Oil - 102Kcals (Protein - 0g, Carbs - 0g, Fat - 11.5g)

Total Calories - 510
Total Protein/Carbs/Fat - 59.7/36.4/14.6

Meal 3

199g Tuna - 255Kcals (Protein - 46.8, Carbs - 0g, Fat - 5.9g)
44g Brown Pasta - 153Kcals (Protein - 6.4g, Carbs - 33g, Fat - 0.6g)
17g Peanut Butter - 100 Kcals (Protein - 4.1g, Carbs - 3.7g, Fat - 8.5g)

Total Calories - 508
Total Protein/Carbs/Fat - 57.3/36.7/15

Meal 4

232g Chicken Breast - 255Kcals (Protein - 58.7, Carbs - 0g, Fat - 3.1g)
42g Brown Rice - 152Kcals (Protein - 3g, Carbs - 32.1g, Fat - 1.2g)
11.5g Olive Oil - 102Kcals (Protein - 0g, Carbs - 0g, Fat - 11.5g)

Total Calories - 509
Total Protein/Carbs/Fat - 61.7/32.1/15.8

Meal 5

54g Protein Shake - 205Kcals (Protein - 42.1g, Carbs - 4.6g, Fat - 2.7g)
79g Oats - 307Kcals (Protein - 13.4g, Carbs - 52.4g, Fat - 5.5g)

Total Calories - 512
Total Protein/Carbs/Fat - 55.5/57/8.2

Meal 6

361g Cottage Cheese - 255Kcals (Protein - 51g, Carbs - 12.7g, Fat - 0g)
57g Wholemeal Pita Bread - 152Kcals (Protein - 5.7g, Carbs - 31.4g, Fat - 1.5g)
17g Peanut Butter - 100 Kcals (Protein - 4.1g, Carbs - 3.7g, Fat - 8.5g)

Total Calories - 507
Total Protein/Carbs/Fat - 60.8/47.8/10


**Total Daily Calories - 3054
Total Daily Protein - 335.7g
Total Daily Carbs - 248.9g
Total Daily Fat - 76g**


HK

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BHSAthlete80

I would lower the calories to 2600.

DJSTARER

Do you have anything to base this on? Seems arbitrary. If someone bulks at 4000 or 4500 kcals, they need not go much lower than 3000 kcals on a cut. It is all relative, and this guy is 215 lbs. That is big, and assuming he has REASONABLE bodyfat percentage, a 4500 kcal bulk (3000 kcal cut) is very reasonable. I am only 165, and I bulk at 4500. If I ever cut, it will be at 3400 to start.


To the original poster:

Looks Fair to me. It is all about kcals in v out and keeping the protein high. As you begin to lose weight, you'll need to further cut kcals. DO NOT CUT PROTEIN. Make these dropped kcals Carbs. Protein is thermogenic and muscle sparing. Because of this, they are the key nutrient in a cut (IMO, more so than in a bulk).
Secondly, I would try to concentrate your carbs around your workout. Eat more carbs for breakfast, and cut them away from your later meals (that is, if you are working out early in the day). If it is a late workout, do a large carb meal in the morning, fat+protein meals untill 2 hours prior to lifting, then carb load before and after the workout. On a cut, fat and protein are your best friends.
Some people like to have "refreed" days. NOT CHEATS. Just have a day where you eat your original "maintenance" kcals with a 50/45/5 C/P/F breakdown. This will keep your body from dropping into a state of starvation. It is all about keeping your metabolism going.

Ps: the guys at BB.com are 13 year old 135 pounder. I'm not big, but I recognize the facts. Crank of the Protein, but keep hydrated.

Don't forget your multi
Also

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Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

Sixpack

Well see how you are doing with that. Are you loosing now? IF not I would lower them to about 2800 and i would also up your fat intake and lower carbs intake a tad to around 200grams and up the fat intake to about 100gram.

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BBAddict

For the last meal of the day, I would definitely up the fat and almost eliminate carbs. You don't need carbs at the end of the day for anything. It does seem like the cals might be high. Have you calculated your BMR or your AMR? That's really what matters.

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BHSAthlete80

I didn't know he was coming from a bulk. And I based the number on my own body because I'm more of an endomorph. When I cut, I usually get my bodyweight x 12. I understand he would need more calories, so my mistake.

DJSTARER

Aight. that is cool. I was just wondering. People's metabolic maintenance varies GREATLY with activity, lean mass composition, activity, age and sex.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition