please help critique my diet (cutting)

[smithsta]

hey guys this is my first serious cut after 3 1/2 years of training and now I want to get shredded I started at 210 above 25% bf im now around 175 and would estimate myself at around 15% things are slowing down a lot now and im scared of loosing muscle! any diet advise/tips would be very helpful :

Protein shake 125cals 24p 3c 1f
Greek yogurt 110cals 15p 0c 0f
25g oats 100cals 4p 20c 2f
Peanut butter tbsp 100cals 5p 3c 8f

140g chicken 230cals 40p 0c 5f
60g pasta 85cals 0p 18c 0f

140g chicken 230cals 40p 0c 5f
60g pasta 85cals 0p 18c 0f

Protein shake 125cals 24p 3c 1f
Greek yogurt 110cals 15p 0c 0f
Peanut butter tbsp 100cals 5p 3c 8f

140g chicken 230cals 40p 0c 5f
60g pasta 85cals 0p 18c 0f
Veg 60cals

140g chicken 230cals 40p 0c 5f
60g pasta 85cals 0p 18c 0f
Veg 60cals

50g muesli 170cals 4p 35c 3f
Soy milk 30cals - - -
Peanut butter tbsp 100cals 5p 3c 8f
Total 2330 261 142 51

and a cheat meal every 9 days

thanks in advance

 

[DreDay187]

You're well over protein needs and a little low on dietary fats. Also your food selection leaves a lot of room for improvement. Work on getting a variety of different foods in your diet besides just chicken pasta, protein shakes, and peanut butter. Also none of this information you gave us is any good unless you figure out your TDEE and relay that info to us.

1) calculate your TDEE and post it up

2) provide full stats

3) work on more variety in your diet and more macro profiles (different sources of carbs, fats, and protein)

4) work on meeting micronutrient needs with more sources of vegetables and other foods.

5) your not doing a carb cycling or depletion diet so cheat meals are unnecessary. If you feel the need to cheat its bc you've restricted your diet too much. You can include almost any foods, within moderation, so long as you fit them into the rest of your diet in terms of macros and micros. Moderation being the key word here.

6) losing muscle will be due to the size of your caloric deficit, the macro profile of your diet, and the effectiveness of your training.

 

[smithsta]

You're well over protein needs and a little low on dietary fats. Also your food selection leaves a lot of room for improvement. Work on getting a variety of different foods in your diet besides just chicken pasta, protein shakes, and peanut butter. Also none of this information you gave us is any good unless you figure out your TDEE and relay that info to us.

1) calculate your TDEE and post it up

2) provide full stats

3) work on more variety in your diet and more macro profiles (different sources of carbs, fats, and protein)

4) work on meeting micronutrient needs with more sources of vegetables and other foods.

5) your not doing a carb cycling or depletion diet so cheat meals are unnecessary. If you feel the need to cheat its bc you've restricted your diet too much. You can include almost any foods, within moderation, so long as you fit them into the rest of your diet in terms of macros and micros. Moderation being the key word here.

6) losing muscle will be due to the size of your caloric deficit, the macro profile of your diet, and the effectiveness of your training.

hi thanks for the advice

my TDEE is 2920 cals

im 5ft 10 train weights 5 days a week and do hiit cardio on my off days

I try to get a variety of vegetables throughout those meals and I use the chicken all the time because its cheap would using fish and potatoes for a couple of those meals be beneficial ? shall I drop some protein and add some fat like flaxseed?

thanks again

 

[smithsta]

revised diet any good ? I know ive kept the chicken and pasta but its cheap and easy for me
Protein shake 125cals 24p 3c 1f
Greek yogurt 130cals 15p 0c 0f
25g oats 100cals 4p 20c 2f
Peanut butter tbsp 100cals 5p 3c 8f

100g chicken 165cals 31p 0c 3.5f
60g pasta 85cals 0p 18c 0f
50g avocado 80cals 0p 0c 8f

100g chicken 165cals 31p 0c 3.5f
60g pasta 85cals 0p 18c 0f
50g avocado 80cals 0p 0c 8f


Protein shake 125cals 24p 3c 1f
Greek yogurt 130cals 15p 0c 0f
Peanut butter tbsp 100cals 5p 3c 8f

100g chicken 165cals 31p 0c 3.5f
60g pasta 85cals 0p 18c 0f
50g avocado 80cals 0p 0c 8f
Veg 60cals

100g chicken 165cals 31p 0c 3.5f
60g pasta 85cals 0p 18c 0f
50g avocado 80cals 0p 0c 8f
Veg 60cals

50g muesli 170cals 4p 35c 3f
Soy milk 30cals - - -
Peanut butter tbsp 100cals 5p 3c 8f
Total 2430cals 225 142c 83f

 

[CptFKNplanet]

Less shakes, and less chicken! And damn that's a lot of meals to only hit 2570 calories. Why don't you try consolidating some of those meals together? 7 meals a day is fuckin ridiculous. And don't be afraid of red meat just because you're cutting. I know it's way more convenient to keep everything the same day in, day out... we all do it at times. However, as I have recently learned variety is more important than we realize.
You may want to add in some additional cardio if you've plateaued. If you're only doing cardio 2 days per week, you have 5 other days to play with... good job on not going all out doing an hour 7 days a week right off the bat lol. How long has it been since you've noticed a change in weight? Remember this isn't necessarily a linear thing. You're not going to lose 2 lbs every week until you decide you don't want to anymore. Sometimes you might not lose shit for 2 - 3 weeks, and that's when you make adjustments. You're obviously not prepping for a show, so there's really no rush.

 

[3J]

i would follow a prn appraoch.. carbs bfast, pre and post workout only.. when cutting you should be giving carbs to your body as needed.. not as wanted..

dont get me wrong there are people who cut on higher carbs just fine.. this is just my opinion..

as for your food choices..

your breakfast should be fast acting protein.. not dairy

the amount of carbs is right.. if you focus all the carbs into bfast pre and post you'll be ok..

but muesli is unacceptable.. pasta is unacceptable..

soy is HORRIBLE FOR MALES


also your body is going to start rejecting that chicken since your eating so much

 

[smithsta]

Less shakes, and less chicken! And damn that's a lot of meals to only hit 2570 calories. Why don't you try consolidating some of those meals together? 7 meals a day is fuckin ridiculous. And don't be afraid of red meat just because you're cutting. I know it's way more convenient to keep everything the same day in, day out... we all do it at times. However, as I have recently learned variety is more important than we realize.
You may want to add in some additional cardio if you've plateaued. If you're only doing cardio 2 days per week, you have 5 other days to play with... good job on not going all out doing an hour 7 days a week right off the bat lol. How long has it been since you've noticed a change in weight? Remember this isn't necessarily a linear thing. You're not going to lose 2 lbs every week until you decide you don't want to anymore. Sometimes you might not lose shit for 2 - 3 weeks, and that's when you make adjustments. You're obviously not prepping for a show, so there's really no rush.

hi mate ive probably platued now for about 3 weeks I would say no real change on the scales and progress pics theres no difference I have been cutting for a nearly 6 months now so im not in any rush just don't want to waste anytime im new to cutting and im pleased with the results so far thinking of doing a comp maybe next year but I wana know my body can get there first before I commit. also I have been thinking of some extra cardio what type would you recommend ?

cheers

 

[smithsta]

i would follow a prn appraoch.. carbs bfast, pre and post workout only.. when cutting you should be giving carbs to your body as needed.. not as wanted..

dont get me wrong there are people who cut on higher carbs just fine.. this is just my opinion..

as for your food choices..

your breakfast should be fast acting protein.. not dairy

the amount of carbs is right.. if you focus all the carbs into bfast pre and post you'll be ok..

but muesli is unacceptable.. pasta is unacceptable..

soy is HORRIBLE FOR MALES


also your body is going to start rejecting that chicken since your eating so much

hi mate thanks for the advise I will devise a new diet today post up and see what you guys think as far as the macros go tho do they look about right ?

thanks

 

[3J]

yea 2500 calories is a good place to start.. the fats are low and the carbs are in he right place.. any less and you risk your liver producing glucose.. its that grey area between keto and low carb dieting

 

[smithsta]

ok how many fats should I aim for this is what I got so far just trying decide were to drop protein and ad fat
Diet protein/carbs/fat cals

Breakfast
Protein shake 36/04/01 185
Tbsp Peanut butter 05/03/08 100
60g oats 08/42/03 220
Meal 2
100g chicken 31/00/04 165
Tbsp Peanut butter 05/03/08 100

Meal 3 pre workout
100g chicken 31/00/04 165
200g sweet potato 04/42/00 180
50g avocado 00/00/08 80

Post workout
Protein shake 36/04/01 185
Tbsp Peanut butter 05/03/08 100

Meal 4 post work out
100g 95% lean beef 32/00/08 200
200g sweet potato 04/42/00 180
50g avocado 00/00/08 80
Steamed veggies - - - 60

Meal 5
200g cod fillets 35/00/01 180
50g avocado 00/00/08 80
Steamed veggies - - - 60
30g almonds 06/06/15 170

Totals 232/150/76 2490
thanks again mate really appreciate the help

 

[smithsta]

ok guys hopefully the final draft or close I hope heres what ive come up with

Diet protein/carbs/fat cals

Breakfast
Protein shake 36/04/01 185
Tbsp Peanut butter 05/03/08 100
60g oats 08/42/03 220
Meal 2
80g chicken 25/00/03 132
Tbsp Peanut butter 05/03/08 100

Meal 3 pre workout
80g chicken 25/00/03 132
200g sweet potato 04/42/00 180
100g avocado 00/00/16 160

Post workout
Protein shake 36/04/01 185
Tbsp Peanut butter 05/03/08 100

Meal 4 post work out
80g 95% lean beef 25/00/07 160
200g sweet potato 04/42/00 180
100g avocado 00/00/16 160
Steamed veggies - - - 60

Meal 5
160g cod fillets 28/00/01 140
50g avocado 00/00/08 80
Steamed veggies - - - 60
30g almonds 06/06/15 170

Totals 212/150/97 2504

 

[smithsta]

ok guys hopefully this looks good any tweaks I should make ?

Diet protein/carbs/fat cals

Breakfast
Protein shake 36/04/01 185
Tbsp Peanut butter 05/03/08 100
60g oats 08/42/03 220
Meal 2
80g chicken 25/00/03 132
Tbsp Peanut butter 05/03/08 100

Meal 3 pre workout
80g chicken 25/00/03 132
200g sweet potato 04/42/00 180
100g avocado 00/00/16 160

Post workout
Protein shake 36/04/01 185
Tbsp Peanut butter 05/03/08 100

Meal 4 post work out
80g 95% lean beef 25/00/07 160
200g sweet potato 04/42/00 180
100g avocado 00/00/16 160
Steamed veggies - - - 60

Meal 5
160g cod fillets 28/00/01 140
50g avocado 00/00/08 80
Steamed veggies - - - 60
30g almonds 06/06/15 170

Totals 212/150/97 2504

 

[smithsta]

hey guys how does the new diet look ? I know I shuld prob be having eggs first thing but I hate them so will the shake be ok ?

 

[3J]

carbs in meal 4 need to be moved to post workout and need to be simpler carbs... a white bagel is my favorite

 

[smithsta]

carbs in meal 4 need to be moved to post workout and need to be simpler carbs... a white bagel is my favorite

Ok thanks mate shall i keep this the same on non lifting days and treat my cardio as the training session i lift 5 days a week at the moment ?