Trying to cut ... Help needed on my diet please!!

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bigstoz

New member
Hi guys just started a cutting diet for the summer am looking for any help possible to let me know what needs changing! Diet is pretty much the same each day with one cheat meal on a suday afternoon ..... im 20 years old, 5 foot 11 inches tall and 186 pounds, main goal is to reduce as much bf% as possible with minimal weight loss.

Diet currently is:

meal 1 - 7:45am, Scrambled egg ( 2 whole eggs, 2 egg whites ) with 2 pieces of wholemeal bread

snack 1 - 10:45am, Either green apple or 30g dried apricots or porridge

snack 2 - 1:00pm, Protein shake ( Nutrisport 90+ ... 40g protein 1.9g fat 2.4g carbs )

meal 2 - 2:30pm, 2 chicken breasts with either rice or pasta, sometimes chicken salad

snack 3 - 5.00pm, Either can of tuna or 1 chicken breast

6:30pm Cardio workout ( atleast 9km run on treadmill )

meal 3 - 7:30pm, Salmon or chicken with rice or veggies

9:00pm Weight lifting ( around 45mins pretty intense )

snack 4 - 10:00pm, Protein shake ( same as before )

Sorry if this is a little long guys just would like to get the best results possible and am open to all help and suggestions from you guys!!

thanks for replies in advance
 
Sounds about like my diet except I rock oatmeal and a banana in the am. How on earth do some of you guys eat 4000-5000 cals a day? lol
 
post your macros so we can help you, also give some stats, like BMR and TDEE they are available in 3j's free diet advice
 
cordianet.com/calculator

check out this site. You can plug in your numbers and it will calculate BMP, TDEE, etc.
 
thanks for the replies guys just typed my stuff in the link,

Estimated Base BMR: 1955 Calories.
Estimated TDEE: 3030 Calories.
Estimated Daily Caloric Need For Weight Loss: 2530 Calories.

typed in my food intake on fitday ... daily macros come up at 2005 kal/49.9g fat/169.2g carbs/224.6g protein

thats a general outline will differ slightly some days but not by much
 
okay well it seems as if your kals are to low(about 300-400), the protein looks like a good amount though. Replace the first protein shake with an acctual meal. What time do you go to sleep/do you always workout late?? you need slow digesting protein at night ie. lean beef or cottage cheese. also please post macros for each individual meal......it is easier to assess that way
 
thanks for the replies .... macros for each meal are as follows

meal 1 - 7:45am, Scrambled egg ( 2 whole eggs, 2 egg whites ) with 2 pieces of wholemeal bread

326cal/12g fat/26g carb/25.8g protein

snack 1 - 10:45am, Either green apple or 30g dried apricots or porridge

72cal/0g fat/19g carb/0g protein
( usually the apple, but thinking of a change to porridge and some almonds? )

snack 2 - 1:00pm, Protein shake

200cal/1.9g fat/2.4g carb/45g protein

meal 2 - 2:30pm, 2 chicken breasts with either rice or pasta, sometimes chicken salad

472cal/13.6g fat/36g carb/45.2g protein

snack 3 - 5.00pm, Either can of tuna or 1 chicken breast

138cal/5g fat/0g carb/21g protein
(usually the chicken breast ... again willing to change )

6:30pm Cardio workout ( atleast 9km run on treadmill )

meal 3 - 7:30pm, Salmon or chicken with rice or veggies
( this meal is the one that varies most, would like ideas of something i could stick to ) possible macros - 472cal/13.6g fat/36g carb/45.2g protein

9:00pm Weight lifting ( around 45mins pretty intense )

snack 4 - 10:00pm, Protein shake & 2 scoops creatine

205cal/1.9g fat/2.4g carb/45g protein

as for training monday,wed and friday are always done at night due to work

tuesday & thursday done 6pm - 8pm at rugby training! will always consist of 1 hour weight training ( usually power endurance ) and 1 hour out on the field

cardio is 3x a week on tradmill which will be constant pace of 12km/ph untill ive completed 9km

weight training:
Monday - Chest, tri's
Tuesday - Back, bi's
Wed - Legs
Thurs - Shoulders with a little back
Fri - Chest, tri's, bi's
Sat morning - If not got a game will be a good shoulders and legs session

as for cottage cheese before bed should i also take my shake then cottage cheese around half hour after?

what would you recommend i change the first protein shake for? .... & i usually go to sleep at 10:45-11pm never later, wake up at 7:15-7:30am

cheers guys!
 
Last edited:
instead of the first protein shake add some chicken/turkey with a sweet potato??? you like that? and yes eat the cottage cheese right before bed it is always a good idea for the slow digesting protein.....update all macros so we can continue working
 
cheers for the unput .... updated macros and diet so far is as follows.

meal 1 - 7:45am, Scrambled egg ( 2 whole eggs, 2 egg whites ) with 2 pieces of wholemeal bread

326cal/12g fat/26g carb/25.8g protein

snack 1 - 10:45am, quaker porridge (with skimmed milk) and 30g almonds

353cal/18g fat/33.4g carb/14g protein


snack 2 - 1:00pm, chicken breast with sweet potatoe

268cal/5.5g fat/33g carb/23g protein

meal 2 - 2:30pm, 2 chicken breasts with either rice or pasta, sometimes chicken salad

472cal/13.6g fat/36g carb/45.2g protein

snack 3 - 5.00pm, Either can of tuna or 1 chicken breast

138cal/5g fat/0g carb/21g protein
(usually the chicken breast ... again willing to change )

6:30pm Cardio workout ( atleast 9km run on treadmill )

meal 3 - 7:30pm, Salmon or chicken with rice or veggies
( this meal is the one that varies most, would like ideas of something i could stick to ) possible macros -

472cal/13.6g fat/36g carb/45.2g protein

9:00pm Weight lifting ( around 45mins pretty intense )

snack 4 - 9:45pm, Protein shake & 2 scoops creatine

205cal/1.9g fat/2.4g carb/45g protein

pre-bed - 10:30pm, 200g cottage cheese

174cal/5.1g fat/5.2g carb/25.8g protein

new daily macros would now be

2408cal/74.7g fat/172g carb/245g protein

how does this now look with my current training routine on previous post? anymore ideas to help?
 
snack #1 you have to many fats mixed with carbs, id say cut the fats there. Also is the porridge instant or are they real oats?

As for your workout i would recomend morning cardio if possible, as soon as you wake up before you eat wither a run or ike ride for 30-45 min keeping heart rate 125-135 this is enough to replace your 9km treadmill,
 
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