Larrybird
New member
Hey 3J, just wanted some advice on a cutting diet.
My TDEE is approximately 3100 calories.
I'm planning to cut my calorie consumption to 2600 calories, creating a 500 calorie deficit.
I'm having trouble setting up my macro's... I know that I want to get a high amount of protein, I was thinking anywhere from 250-350g, and a low amount of carbs, with a moderate amount of fat.
Here is what I'm planning on my diet being:
Breakfast, 7am:
1/2 cup oats with 1 scoop flax seed.
1 cup egg Beater omelet with spinach, tomatoes, jalapeños, and mushrooms, with fat free cheese
40C / 40P / 7G Fat
Post workout, 10am
1 Large Banana
2 Scoops Protein
41C / 50P / 3F
Lunch, 11am
1 Cup Brown Rice
8oz Chicken Breast
Celery
44C / 56P / 9g Fat
Snack, 2pm:
Double Fiber Bread w/ 1 TBSP Natty PB
9oz Tuna
20C / 74P / 11F
Dinner, 5pm
5oz Sweet Potato w/ Flax Seed
Steamed Broccoli
8oz chicken breast
50C / 58P / 11F
Snack, 7pm
Plain Salad with 6oz chicken breast
12 C / 41P / 4F
Snack, 9-10pm
Casein Shake
3C / 24P / 3F
Totals:
210g Carbs
343g Protein
48g Fat
Calories:
2600-2700
Can you suggest some things? Does this look good?
Some days, I will drop the carb number and raise the fats a little, but I'm going to try and get 150-230g of carbs on a regular basis.
How does my timing look?
My goal, (obviously) is to lose fat and retain as much muscle. Should I lower the carbs even more?
My TDEE is approximately 3100 calories.
I'm planning to cut my calorie consumption to 2600 calories, creating a 500 calorie deficit.
I'm having trouble setting up my macro's... I know that I want to get a high amount of protein, I was thinking anywhere from 250-350g, and a low amount of carbs, with a moderate amount of fat.
Here is what I'm planning on my diet being:
Breakfast, 7am:
1/2 cup oats with 1 scoop flax seed.
1 cup egg Beater omelet with spinach, tomatoes, jalapeños, and mushrooms, with fat free cheese
40C / 40P / 7G Fat
Post workout, 10am
1 Large Banana
2 Scoops Protein
41C / 50P / 3F
Lunch, 11am
1 Cup Brown Rice
8oz Chicken Breast
Celery
44C / 56P / 9g Fat
Snack, 2pm:
Double Fiber Bread w/ 1 TBSP Natty PB
9oz Tuna
20C / 74P / 11F
Dinner, 5pm
5oz Sweet Potato w/ Flax Seed
Steamed Broccoli
8oz chicken breast
50C / 58P / 11F
Snack, 7pm
Plain Salad with 6oz chicken breast
12 C / 41P / 4F
Snack, 9-10pm
Casein Shake
3C / 24P / 3F
Totals:
210g Carbs
343g Protein
48g Fat
Calories:
2600-2700
Can you suggest some things? Does this look good?
Some days, I will drop the carb number and raise the fats a little, but I'm going to try and get 150-230g of carbs on a regular basis.
How does my timing look?
My goal, (obviously) is to lose fat and retain as much muscle. Should I lower the carbs even more?
