Need experienced help with my cutting diet !!

[Sizewize]

My dieting cycle is a mess Im sure I'm trying to lose bf% and maintain some muscle with protein.
I train 4 days on 1 day off with cardio 4 mornings in the week each burning 400 calories.
I've lost 15.4lb in 5 weeks and I've taken some clenbuterol also.


Age: 27
Weight: 205lb
Height: 1.81m
Bf: 17%
I need 3300 calories to maintain my weight.*
to lose 1kg a week I need to eat 1000 calories less my daily maintanance!

MEAL: 1
Whey powder - 57p ; 294cal ; 5.4carb
Oats - 7P ; 160cal ; 30carb​
5g – Creatine​

MEAL: 2 - 09:30
Tuna & Pasta - 45p ; 400cal ; 40carb


MEAL: 3 - 12:30
Chicken fillet - 40p ; 210cal
Rice + broccoli - 6p ; 280cal ; 58carb

MEAL: 4 - 15:30
Protein shake - 40p ; 400 cal ; 30carb

GYM - 45minutes

MEAL: 5 - After workout
Whey proten - 57p ; 294 cal ; 5.4carb
5g – Creatine​

MEAL: 6 - 19:00 `oclock
Fish & broccoli - 35p ; 158 cal

MEAL: 7 - 21:00 `oclock
Whey​ ​protein - 19p ; 94cal ; 1.8carb​

Macros are --
Total calories : 2330
Total fat : 30grams
Total protein : 300grams
Total carbs : 160

 

[3J]

My dieting cycle is a mess Im sure I'm trying to lose bf% and maintain some muscle with protein.
I train 4 days on 1 day off with cardio 4 mornings in the week each burning 400 calories.
I've lost 15.4lb in 5 weeks and I've taken some clenbuterol also.


Age: 27
Weight: 205lb
Height: 1.81m
Bf: 17%
I need 3300 calories to maintain my weight.*
to lose 1kg a week I need to eat 1000 calories less my daily maintanance!

MEAL: 1
Whey powder - 57p ; 294cal ; 5.4carb
Oats - 7P ; 160cal ; 30carb​
5g – Creatine​

MEAL: 2 - 09:30
Tuna & Pasta - 45p ; 400cal ; 40carb
Apple + orange juice = about 180cal
what kinda pasta is this?? drop the jucies.. no juice.. peroid, unles its veggie actually.. lol
MEAL: 3 - 12:30
Chicken fillet - 40p ; 210cal
Rice + broccoli - 6p ; 280cal ; 58carbEANEAL: 4 - 15:30
Protein shake - 40p ; 400 cal ; 30carb
what kinda rice
GYM - 45minutes

MEAL: 5 - After workout
Whey proten - 57p ; 294 cal ; 5.4carb
5g – Creatine​
add carbs here.. semi-simple.. white, bagel, rice, pasta etc..
MEAL: 6 - 19:00 `oclock
Fish & broccoli - 35p ; 158 cal
what kinda fish?
MEAL: 7 - 21:00 `oclock
Whey​ ​protein - 19p ; 94cal ; 1.8carb​
switch to casein or a lean beef..
Macros are --
Total calories : 2330
Total fat : 30grams
Total protein : 300grams
Total carbs : 160

i would say 1kg a week is too much weight lost.. i would add 300 calores..

 

[Sizewize]

I live in the uk,

the Pasta is brown asda pasta
the rice is called basmati rice
u said I should change meal 5 (add Carbs so I'll add basmati rice) should I just add basmati rice into my protein shake after gym I don't care about the taste!
Or was it meal 6 I must add carbs like rice into?

The fish is just plain white fillet, no fat no carbs just grilled dry.
meal 7 I'll change to casein but I don't see a diff between whey powder?

Do u think my protein intake is too high ?

 

[3J]

drop the brown pasta for some sweet potatoe, red potatoe, or red kidney beans.. oats are acceptable too.. so is brown rice.. switch the basmati for brown rice also... u can add the basmati rice to your pwo shake.. thats fine.. in adding that you'll prob make up most of those 300 calories u need to up..

the most important thing to do is keep track of your progress.. if in two weeks you dont start seeing a change, come find me, we'll tweak further...

 

[Welter]

Never heard of rice in a protein shake lol, i like your enthusiasm. Might also consider oats in your shake. I don't really enjoy it but I do it occasionally, you can also grind em up fine in a blender then add em to your shake.

 

[3J]

oats are not a semi simple carb.. they work for pwo shakes though.. i personally like simpler carbs then oats pwo

 

[Sizewize]

Is pwo, post workout or preworkout?
In meal 1, I was mixin. The oats into the whey powder as I do morning cardio then after I have a whey shake with the oats should I have it seperately?
I will drop the brown pasta for red kidney beans I really like those!

Thanks very much for your help!
Rice in a protein shake doesn't bother me at all it's just like runny sweetend rice pudding

 

[Welter]

pwo=post workout

 

[miller1619]

maybe get rid of 2 of the protein shakes to, ex add 95%lean ground beef before bed or cottage cheese.
During the day maybe throw in some more chicken/egg ehites for breakfast instead of the whey

 

[Sizewize]

maybe get rid of 2 of the protein shakes to, ex add 95%lean ground beef before bed or cottage cheese.
During the day maybe throw in some more chicken/egg ehites for breakfast instead of the whey

I have egg/whites and chicken on Saturdays & Sundays as I'm off work and I have the time, BUT
to eat lean beef mince before isn't that quite fatning?
What's so important about cottage cheese?

 

[Welter]

What's so important about cottage cheese?

The cottage cheese suggestion is because its a casein protein (slow digesting) as is beef. Since you will be fasting during the time you sleep you want a slow digesting protein just before bed.

Some people put a protein shake by their bed and sip it every time they wake up during the night.