Cutting 3 month diet plan..!

[Learner]

Hi guys,
I have put together a boring and simple diet which i think should be effective'.. My aim is lean down not too much just a little whilst building muscle at the same time.
I weigh in at around 250lb, im 6.2" with a pretty low bf% and decent vascularity.
Im am also using a cutting steroid cycle' but im not here for advice im that area as i am pretty experienced.
I've never run a proper diet for a decent enough amount of time' i ussually just make it up with my knowledge as i go along. I will be eating the following food split into 5 meals with 3 protein shakes with 50g added oats.

400g sweet potato - 344cal - 80g carbs - 6.4g protein
400g rice - 444cal - 92g carbs - 10.4g protein
100g green beans - 35cal - 8g carbs - 1.9g protein
100g carrots - 41cal - 10g carbs - 0.9g protein
100g peas - 81cal - 14g carbs - 5g protein
40g honey - 122cal - 33g carbs - 1g protein
1000g tilapia - 1290cal - 0g carbs - 260g protein
150g porridge - 555cal - 93g carbs - 15.5g protein
1000ml whole milk - 620cal - 46g carbs - 33g protein
3 scoop pure whey - 366 cal - 4.5g carbs - 72.6g protein

My question is' will this be enough calories for my size as i don't want to lose any muscle due to a calorie deficit diet. Should I add anything else that might benefit me ?
I know this diet look boring' but everything will be flavoured with different spice and cooked in various ways in order to mix it up a bit.

There will be 1 cheat day included' where i will eat with my family but this wont a crazy cheat day just small cheats.

Any tips please.... And thank you

 

[Learner]

Also i forgot to add that dried fruit and nuts would be added as snacks.

 

[PrinceDianabol]

cant really give you much without knowing your actual stats. whats your TDEE?

at 3800cals I cant see how your gonna be in a caloric deficit. I know your a bigger guy but that seems like a lot to me. Get back to me with your TDEE and we'll see.

If your doing this cut on cycle I wouldn't worry about muscle loss at all. Also, having a larger deficit doesn't mean more muscle loss. Especially on cycle.

How often is your cheat day?

 

[Learner]

Hi, thanks for your reply...
I did a calculator and came back saying that my TDEE is - 4069
But one thing i also need taking i to consideration is that im not actually trying to lose weight i would like to at a minimum maintain my weight whilst losing a little body fat so i suppose in effect i do actually hope to gain some muscle too if you think that its possible.
The cheat day would be 1 day each week' so that I have something to look forward to... This wouldn't be an eat anything day but rather an eat 90% clean with a variety of food day and maybe once a month a couple of beers (2 perhaps) so that I have little things to look forward to.

Thanks

 

[PrinceDianabol]

Hi, thanks for your reply...
I did a calculator and came back saying that my TDEE is - 4069
But one thing i also need taking i to consideration is that im not actually trying to lose weight i would like to at a minimum maintain my weight whilst losing a little body fat so i suppose in effect i do actually hope to gain some muscle too if you think that its possible.
The cheat day would be 1 day each week' so that I have something to look forward to... This wouldn't be an eat anything day but rather an eat 90% clean with a variety of food day and maybe once a month a couple of beers (2 perhaps) so that I have little things to look forward to.

Thanks

What formula did you use to get your TDEE may I ask? Just want to double check that.

If your looking to maintain body weight but lose fat (recomp) you'll need to eat at maintenance. Eating at maintence while on cycle will result in a decent recomp, however the results you'll get from that cycle aren't nearly as good as if you were to bulk/cut. It is very very difficult to recomp successfully. I'd suggest sticking to bulk/cut for now.

Would be a good idea to look into hiring 3J, or any professional nutritionist for that matter for your cycle. 3J will make sure you get the absolute maximum results out of your cycle.

IMO having a cheat day once a week is far too often. Especially on a recomp. You might get away with it if your keeping the calories consistent. A couple beers once a month won't hurt.

If your TDEE is 4069 you will be at around a 200cal deficit.. which will result in very slow fat loss and no muscle gain. Better off doing a proper cut (500cal deficit,) proper bulk (500cal surplus) or try your hand at a recomp (maintenance.) Whichever you choose to do, I'd definetely recommend hiring 3J.

Good luck bro

 

[Learner]

I just used a random online calculator to get that reading.!
Also i understand what your saying about cut/bulk, ive also considered a clean bulking diet' but to hire a nutrition expert isn't something I'd be looking to do at this minute.
After reading what you've said i think im going to increase the calories with adding 2 bananas with every shake and mixed nuts between meals to increase my fats..!
Ill see how this goes but thx for your input it has saved me from dieting with not enough calories.
Often its good for someone else to have a look just to help you with the edges.
Ive got 20kg of fish in my freezer so there is no turning back now when it comes to the fish anyway....
Thanks again mate for your input.

 

[YODATRON]

Hey op why dont you go hit up 3Jsdiet.com or find him in here diet guru have heard nothing but great things and hired him for 6 months this starting this May cheers

 

[Learner]

Yes I can see how it would be beneficial to have a proper 1 to 1 with a nutrition expert but at the same time its just not an option for me atm'
Im gonna experiment with this diet for 3 months and continue to research and just see where it takes me.
My friend has been running a similar diet to the one above but with chicken and has seen an amazing transformation, i once tried chicken too but after a couple of weeks chicken gets very chewy and repatative' fish is so much easier to eat if its done right a couple mouthfuls on every fillet plus Im also not too bad at cooking with spices so i think i can change the meal regular even using the same ingredients... 1 more day to go' so im having pizza tonight and 1 beer with a movie then its the straight and narrow all the way.
But yes I may look into using the nutrition expert at some point in the future.

 

[YODATRON]

Haha yeah I cheated a little this weekend as well and good for you for actually trying it out on your own cheers

 

[3J]

this would be great if you put it in meal time format... if your stats are correct its not a far cry in calories.. though i still think its a bit too high.. i also dont see any slow digesting protein... that could be an issue with your last meal... i would drop the milk all together mysel also..

Hi guys,
I have put together a boring and simple diet which i think should be effective'.. My aim is lean down not too much just a little whilst building muscle at the same time.
I weigh in at around 250lb, im 6.2" with a pretty low bf% and decent vascularity.
Im am also using a cutting steroid cycle' but im not here for advice im that area as i am pretty experienced.
I've never run a proper diet for a decent enough amount of time' i ussually just make it up with my knowledge as i go along. I will be eating the following food split into 5 meals with 3 protein shakes with 50g added oats.

400g sweet potato - 344cal - 80g carbs - 6.4g protein
400g rice - 444cal - 92g carbs - 10.4g protein
100g green beans - 35cal - 8g carbs - 1.9g protein
100g carrots - 41cal - 10g carbs - 0.9g protein
100g peas - 81cal - 14g carbs - 5g protein
40g honey - 122cal - 33g carbs - 1g protein
1000g tilapia - 1290cal - 0g carbs - 260g protein
150g porridge - 555cal - 93g carbs - 15.5g protein
1000ml whole milk - 620cal - 46g carbs - 33g protein
3 scoop pure whey - 366 cal - 4.5g carbs - 72.6g protein

My question is' will this be enough calories for my size as i don't want to lose any muscle due to a calorie deficit diet. Should I add anything else that might benefit me ?
I know this diet look boring' but everything will be flavoured with different spice and cooked in various ways in order to mix it up a bit.

There will be 1 cheat day included' where i will eat with my family but this wont a crazy cheat day just small cheats.

Any tips please.... And thank you

 

[Learner]

Thanks 3j for your input, my last shake will be a casein shake before bed..!
Also the possibility of adding something different for example a lean steak in my last meal isn't out of the question.
Thanks guys.!

 

[China_Wall]

Hi guys,
I have put together a boring and simple diet which i think should be effective'.. My aim is lean down not too much just a little whilst building muscle at the same time.
I weigh in at around 250lb, im 6.2" with a pretty low bf% and decent vascularity.
Im am also using a cutting steroid cycle' but im not here for advice im that area as i am pretty experienced.
I've never run a proper diet for a decent enough amount of time' i ussually just make it up with my knowledge as i go along. I will be eating the following food split into 5 meals with 3 protein shakes with 50g added oats.

400g sweet potato - 344cal - 80g carbs - 6.4g protein
400g rice - 444cal - 92g carbs - 10.4g protein
100g green beans - 35cal - 8g carbs - 1.9g protein
100g carrots - 41cal - 10g carbs - 0.9g protein
100g peas - 81cal - 14g carbs - 5g protein
40g honey - 122cal - 33g carbs - 1g protein
1000g tilapia - 1290cal - 0g carbs - 260g protein
150g porridge - 555cal - 93g carbs - 15.5g protein
1000ml whole milk - 620cal - 46g carbs - 33g protein
3 scoop pure whey - 366 cal - 4.5g carbs - 72.6g protein

My question is' will this be enough calories for my size as i don't want to lose any muscle due to a calorie deficit diet. Should I add anything else that might benefit me ?
I know this diet look boring' but everything will be flavoured with different spice and cooked in various ways in order to mix it up a bit.

There will be 1 cheat day included' where i will eat with my family but this wont a crazy cheat day just small cheats.

Any tips please.... And thank you

way to many carbs to cut bro... u must be calorie deficient in order to reduce body fat

get rid of the rice, oats and whole milk...add in some broccoli and spinach... u don't have any meat except for fish?