Cutting, comments on diet?

[Alexmet]

I am 6" 205 lb 15$ bf
Started my cutting diet on mon
Do running 4 times a week 30-40 mins
Also take Thermogenics.
Its a first time I am cutting so plz critique
My goal is to reach 7-8% in 8 weeks

9:30 am 60g oat meal 6.9/35.2/5 213c
11:00 am meal replacement 40/15/2 247c
12:30 am can of tuna and 60g oat meal 47/35.3/5.5 383c
2:30 pm 120g of Chicken and 28.8/0.1/1.3 127c
2:30 pm 100g of veggie 3/9.7/1,7 68c
4:30 pm whey protein shake 23/1.9/2.1 120c
5:30 pm 60g oat meal 6.9/35.2/5 213c
7:30 pm whey protein shake 23/1.9/2.1 120c
8:00 pm 60g oat meal 6.9/35.2/5 213c
9:30 pm 120g of Chicken 28.8/0.1/1.3 127c
+ cod liver oil 1000mg cal?

Total:
protein 214.3
Carbs 169.4
Fat 31
Cal 1831

 

[r3ver3nd]

Im pretty sure when cutting (this is what im doing right now), staying under 100g of carbs is ideal. And you should probobly try and take in around 300g of protein.

 

[Alexmet]

Here is the corrected diet
What u think?

9:30 am 60g oat meal 6.9/35.2/5 213c
11:00 am meal replacement 40/15/2 247c
12:30 am can of tuna 40,4/0.1/0.8 170c
2:30 pm 120g of Chicken 28.8/0.1/1.3 127c
2:30 pm 100g of veggie 3/9.7/1,7 68c
4:30 pm can of tuna 40,4/0.1/0.8 170c
5:30 pm whey protein shake 23/1.9/2.1 120c
7:30 pm whey protein shake 23/1.9/2.1 120c
8:00 pm 40g oat meal 4.6/23.2/3.3 213c
9:30 pm 120g of Chicken 28.8/0.1/1.3 127c
11:30 pm meal replacement 40/15/2 247c
+ cod liver oil 1000mg
Total:
protein 278.9
Carbs 102.3
Fat 22.4
Cal 1822

 

[Muay Thai Guy]

I think that the carbs in your first diet were fine personally
It's all about the type of carbs u eat and when u eat them as well as how much you eat
Going back to ur first diet, just remove the 8pm oatmeal, repalce it with EFAs
I don't know why your'e eating protein and carbs apart the way you are
Keep them together maybe, it will help lower the gi of your meal overall and also manage blood sugar and what not

 

[Alexmet]

Hey, thanks for the reply
What is EFAs?
I am just used to eating small meals cause I don't like to feel full up.
Is it that improtant to eat carbs and protein together?
I guess it would not be a problem for me.
Do u think I should may be add a bit more simple carbs instead of complex before my work outs or cardio?
Also what's the max amout of protein body can absorb in one meal?

 

[Muay Thai Guy]

That's one thing i wanted to ask
when are you working out?
Post workout you will want simple carbs!
Dextrose is your best bet
Luckily in the uk we can get that dirt cheap from Boots
I get mine for £1.25 from Asda hehe
(I can get Maltodextrin for free so sometimes have 50/50)

EFAs = Essential Fatty Acids
I.e. good fats.

You need some fat in your diet even when cutting. I'd say a minimum of 20% fats
I honestly don't think you're getting enough fats. You should be at least 50g of fat even when cutting
Essential fatty acids can be found in:
Oily Fish
Fish Oils
Nuts and nut butters
Linseed (Flax) oil
Avacados

I'd reccomend you buy yourself some Udo's Oil. You can get it at GNC. IF you can't find that then you can get flax oil from sainsburys or even Holland and barret

 

[Fyre]

That's one thing i wanted to ask
when are you working out?
Post workout you will want simple carbs!
Dextrose is your best bet
Luckily in the uk we can get that dirt cheap from Boots
I get mine for £1.25 from Asda hehe
(I can get Maltodextrin for free so sometimes have 50/50)

EFAs = Essential Fatty Acids
I.e. good fats.

You need some fat in your diet even when cutting. I'd say a minimum of 20% fats
I honestly don't think you're getting enough fats. You should be at least 50g of fat even when cutting
Essential fatty acids can be found in:
Oily Fish
Fish Oils
Nuts and nut butters
Linseed (Flax) oil
Avacados

I'd reccomend you buy yourself some Udo's Oil. You can get it at GNC. IF you can't find that then you can get flax oil from sainsburys or even Holland and barret

Good advice Muay Thai Guy.

 

[Fyre]

I am 6" 205 lb 15$ bf
Started my cutting diet on mon
Do running 4 times a week 30-40 mins
Also take Thermogenics.
Its a first time I am cutting so plz critique
My goal is to reach 7-8% in 8 weeks

9:30 am 60g oat meal 6.9/35.2/5 213c
11:00 am meal replacement 40/15/2 247c
12:30 am can of tuna and 60g oat meal 47/35.3/5.5 383c
2:30 pm 120g of Chicken and 28.8/0.1/1.3 127c
2:30 pm 100g of veggie 3/9.7/1,7 68c
4:30 pm whey protein shake 23/1.9/2.1 120c
5:30 pm 60g oat meal 6.9/35.2/5 213c
7:30 pm whey protein shake 23/1.9/2.1 120c
8:00 pm 60g oat meal 6.9/35.2/5 213c
9:30 pm 120g of Chicken 28.8/0.1/1.3 127c
+ cod liver oil 1000mg cal?

Total:
protein 214.3
Carbs 169.4
Fat 31
Cal 1831

Meal One: add some egg whites in here along with your oatmeal
Meal Three: add a potato or some rice in there along with your chicken and veggies
Is your 5:30 meal your pre workout meal? If so, I'd maybe have a little protein there too.(a scoop of whey or a couple of egg whites)
Post workout shake should contain protein and dextrose
I'd get rid of the eight pm oatmeal and switch up the 9:30 meal and add a salad or some veggies in there.
Then, right before bed, 9:30 meal, I'd add in some cottage cheese and some efa's(udo's oil)

 

[Alexmet]

Looks like I finally gonna get my diet sorted once and for all.
Before I never used to really have my diet planned out and calculated.
It was just loads of complex carbs, protein and supps.
Thanks to you, guys!!!
Yeah, I normally have my workout around 6:30 pm.
Just had a look on boots.co.uk and bloody hell that Dextrose stuff is cheap. So I ll sort it today.
About EFAs, I really don't have much clue about them but I take 2 capsules of Cod Liver Oil 1000mg each. But I doubt that's enough from what u said. So can I get all my EFAs from that and how many mg a day or does it have to be flax oil or Udo's Oil and how many mg a day?
About egg whites, how much protein and carbs is there in each egg white?
Can I use pasta instead of rice or potatos in 2:30 pm meal?
I am really a newbie in nutrition and the whole bb thing but looks like u guys really know ur stuff.
I really appriciate ur help.
Oh, yeah, another question

When I finish cutting and want to carry on putting on lean muscles do I have to just change up the calories to about 3000-4000 with complex carbs? I in the future i would like to stay fairly lean around 10-11% when I ll be bulking.

 

[Faye]

For EFAs, 2 tablespoons a day would be a good start(28 grams fat), or 3 tablespoons of natty pb (24 grams fat).

1 large egg white - 3.5 grams protein, .5 grams carb, 0 grams fat

1 large egg yolk - 2.5 grams protein, 0 grams carbs, 5 grams fat

If I were you I'd eat about 8-12 of them with 1-2 yolks (yolks have good fat and as mentioned already you need some)

Brown rice and yams are preferred over pasta, so no, you really shouldn't eat pasta at your 2:30 pm meal.

 

[Alexmet]

Well, here is my final diet plan.
It will be some effort preparing it and sticking to it but I hope it all gonna pay off.
I would also like to thank everyone of u for helping me.
P.S. Still think carbs are a little high though.


8:30 am 60g oat meal and 6 egg whites 2 yolks and 1 tablespoon of flax oil 32.9/38.2/29 443c
10:30 am meal replacement 40/15/2 247c
12:30 am can of tuna 40,4/0.1/0.8 170c
2:30 pm 120g of Chicken and 1 tablespoon of flax oil 28.8/0.1/15.3 253c
2:30 pm 100g of veggie and 1/2 cup of brown rice 5.4/34.7/2.2 184c
4:30 pm can of tuna 40,4/0.1/0.8 170c
5:30 pm whey protein shake and 60g oat meal 29.9/37.1/7.1 333c
6:15 pm Gym
7:30 pm whey protein shake and dextrose 23/1.9/2.1 120c
9:30 pm 120g of Chicken and 50g of veggie 28.8/14.8/1.7 190.7c
11:30 pm meal replacement 40/15/2 247c

Total:
protein 309.6
Carbs 157
Fat 63
Cal 2357.7

 

[Faye]

Personally, if you are 205 lbs, I don't think those carbs are too high. If you find that you plateau on this diet, I would suggest adding a higher carb day every 4th day or so to replenish glycogen stores and keep that thyroid ticking away.

 

[Fender]

Pardon my ignorance but what's a "meal replacement"? Is that a shake of some sort?
Thanks

 

[MotownMuscle]

A meal replacement is a shake, Met RX, Myoplex.