Critique my cutting diet!
As someone who is quite overweight and prone to fat loss, I created this cutting plan so I could lose fat while preserving as muscle I could hold onto.
Stats:
5'10
230lbs
26%bf
*****I'm NOT running any AAS. My bf is too high and being gyno prone won't make it any easier. I will be using ECA but that's as far as it gets. My carbs I'll be cycling. My training is very intense.
Once I'm down to 12-15% bodyfat, I'm hoping in 20-24weeks, I'll begin a 12-16 week recomp cycle to bring my body to polish.
Here's my meal plan!
*Adjust to carb Intake
Meal 1 (1 Hour After Fasted Cardio)
-1 scoop all American whey-22g p
-1/2 cup of oats blended-26g c
Meal 2
-8oz Chicken-50g p
-1/2 cup broccoli-3g c
-1oz nuts 14g f
Meal 3 (Pre-Workout)
-1 Sweet Potato-26g c
-8oz Chicken-50g p
Meal 4 (Post-Workout)
-2 scoops protein 45g p
-1/2 cup blended oats 26g c
Meal 5 (1 hour after post workout meal)
-8oz Chicken 50g p
-generic salad w/olive oil-5g f
Meal 6
-1 lean beef patties 22g p
-6 Asparagus Sprigs 3g c
-1 oz nuts 14g f
Meal 7
-1 scoop of Protein-22g p
-3 packet of Greek low fat yogurt-20g p
-1 oz nuts-14g f
Water Intake: 2 Gallons a day
PROTEIN-280g
CARBS-100g
FATS-60g
On high carbs days
PROTEIN-240g
CARBS-220g
FATS-50g
Lemme know what you think. Critique away!
- Bookmark
- 0
- 0
As far as your goals are concerned, there is nothing wrong with this approach. Your time frame, your work load and your calories attached to your stats and your expected time frame is 100% Appropriate. Goals will be met with this approach
I agree with the "not so fast" advice, next to which the rest of this is fine tuning.
Seems low in omega 3 and cholesterol. Testosterone is made from cholesterol (which your body can make itself, but I do wonder if low dietary cholesterol lowers natural test).
It seems to spare more muscle for me (fast metabolism) to keep post-workout carbs high-glycemic when cutting.
Variety is important. You can search for lists of good cutting foods online. Salmon, tuna, mushrooms, spinach, brown rice, apples, grapefruit, ...
In the non-macro world: green tea (lots, or extract), cinnamon, cayenne pepper.
26% of 230 = 60 pounds of fat, 170 pounds lean
Assuming you don't lose (or gain) any lean mass:
12% of 193 = 23 pounds of fat, 170 pounds lean
So you want to lose 37 pounds in 20-24 weeks. That's 1.5-1.9 pounds per week. 500 calories per day = 1 pound per week. So your deficit should be 750-950.
"start with 2800 and work your way down slowly" is good advice, but the rule of thumb calculation says you will need to get below 2800 to hit your goal in 24 weeks - or gain muscle while losing fat, but it's never good to focus on two things.
Get your daily calorie needs and start cutting 500 calories a week, if you are losing more than 2 pounds per week no bueno,your diet is 2060 calories and you will be losing weight too fast and that is not healthy.
edit: I just did your daily calorie intake and it is 3394.5 calories a day (that assuming you workout form 3-5 days a week) so start with around 2800 calories and work your way down slowly, good luck.
NickshojNew Protein: Optimum Gold Standard