Diet Critique Please - Cutting Diet

[glase212]

So after reevaluating my diet I brought my caloric intake up to ~2150 calories each day. Used the IIFYM Calculator to breakdown my Macros, I'm gonna try as follows:

~150-160grams of net carbs, 225-250grams of protein, and 50-60grams of fat. I'm giving myself a little wiggle room because I know I won't eat the same thing everyday. My TDEE 2700 and BMR 1900.

I am trying to get down to 10% and I am currently at 16-16.5%

Here is an example: Macros are Carbs/Fats/Protein

Breakfast
3 whole Eggs/3 Egg Whites
1 Pouch of Maple and Brown Sugar Oatmeal
1 Chobani Yogurt

46/17/49

Lunch
2 Cups of Turkey Chili
1/4 Cup Shredded Mild Cheddar
1 Medium-sized Apple

61/24/41

Dinner
8oz Grilled Chicken Breast
1-1/2 Cups steamed Veggies

10/5/46

Post Workout
2 Scoops of Pro Complex Protein

5/1/60

Snacks
1- 100 Calorie Granola Bar
1 Tspn of Peanut Butter

21/12/5

Bedtime
1 Scoop of Pro Complex Protein

3/1/30

Total: 2142 Calories - 146 Carbs - 60 Fat - 231 Protein

 

[glase212]

I'll add that I am doing a 5 day split and cardio 3-4 days a week.

 

[Matt0071]

Dont add in the protein from your carbs, make sure u stated u are getting 250g of protein strickly from protein sources like chicken, lean ground beef, tuna, ect ect, trust me man when u do eat 250g of protein from pro sources u will feel fuller and start seeig better gains!

 

[Matt0071]

So looking at your plan, needs some work, more protein bro

 

[Matt0071]

For instance your breakfest, looking at it u sre getting rougly 28g protein, 3 whole eggs+ 3 egg whites ( just over 1/4 cup)
7g of pro per whole egg, 7g pro per 1/4 cup egg white, add the fat containing in the whole eggs in your macro's

 

[glase212]

How about this. I have only added the protein amounts from sources directly from protein sources with the exception to the yogurt.

Breakfast
1 whole Eggs/5 Egg Whites
1 Pouch of Maple and Brown Sugar Oatmeal
1 Apple

51/7/27

Lunch
2 Cups of Turkey Chili
1/4 Cup Shredded Mild Cheddar

42/15/41

Dinner
8oz Grilled Chicken Breast
1-1/2 Cups steamed Veggies

10/5/44

Post Workout
2 Scoops of Pro Complex Protein

5/1/60

Snacks
1- 100 Calorie Granola Bar
1 Tspn of Peanut Butter
8oz of Grilled Chicken
1 Chobani Yogurt

31/9/56

Bedtime
1 Scoop of Pro Complex Protein

3/1/30

Total: 2155 Calories - 142 Carbs - 47 Fat - 258 Protein

For instance your breakfest, looking at it u sre getting rougly 28g protein, 3 whole eggs+ 3 egg whites ( just over 1/4 cup)
7g of pro per whole egg, 7g pro per 1/4 cup egg white, add the fat containing in the whole eggs in your macro's

 

[Matt0071]

What I would personallly do is setup your carb intake for breakfest 50g, pre w/0 50g, post w/o 50g

 

[Matt0071]

Check my diet plan out to get an idea of what I mean, it was posted on monday or something

 

[glase212]

Check my diet plan out to get an idea of what I mean, it was posted on monday or something

Thanks for the help...yeah I'm gonna try this and see if it works out well for the long run...looking to get down to 10-11% before too long. As much as possible I'd like to not have to do more than 30 min cardio 3-4 days a week, but we'll see.

 

[glase212]

Here is another crack at it. I went ahead and added my strictly protein sources first, then added in my carbs at just about 50/50/50, Morning - Preworkout - Postworkout fashion. Based on my TDEE, that is just over a 500 calorie deficit and add in a half hour of cardio 3-4 times a week it makes it about 650 calorie deficit. Look any better guys?

Breakfast
Egg White Powder (8 Egg White Equivalent); 0/0/24
Ground Sirloin; 3 oz; 0/6/17
Chobani Simply 100 BB Yogurt; 14/0/12
Quinoa 0.5 cup; 20/2/4
Quaker Granola Bar; 17/4/1
Meal Total: 51/12/58

Pre- Lunch Snack
1 Container Tuna; 0/3/48
Meal Total: 0/3/48

Preworkout Meal/Prep/Lunch
Turkey Chili; 42/15/34
1 Scoop Protein 3/1/30
Meal Total: 45/16/64

Post workout/Dinner
8oz Grilled Chicken; 0/5/44
Birds Eye Veggie Steamable; 20/0/4
1 piece Sourdough Bread; 28/1/5
Meal Total: 48/6/53

Before Bed Snack
2 Scoops Protein; 5/1/60

Grand Total: 149 C/ 38 F/ 283 P - Calories: 2185

 

[LeroyAnderson]

Nice thread and i got some wonderful diet ideas. I think it is always good to add healthy food in diet. I found your diet plan wonderful. I think there is need to add some calories and protein stuff in diet. Thank you glase212 for sharing your diet plan here.