Help me tweak my cutting diet.

[sofargone561]

Looking for some input and assistance. I still suck at this diet thing. I prefer pizza. Anyway here is what my diet is looking like. Let me know what you think please.

Water 1 gallon per day minimum

Meal #1:
8oz egg whites
2 whole eggs
0.75 cup oats
1 triple berry smoothie with 2 tablespoons Greek yogurt and 1 cup almond milk

Meal #2:
2 scoops syntha 6 chocolate
1 tablespoon peanut butter

Meal #3:
5 ounces chicken breast
0.5 cup brown rice
1 cup mixed veggies

Meal #4:
5 ounces lean meat
1 hard boiled eggs
1 6oz sweet potato
1 cup mixed veggies

Meal #5:
5 ounces chicken breast
0.5 cup brown rice
1 cup mixed veggies

Meal #6:
5 ounces lean meat or 6oz if fish
1 hard boiled egg
1 cup mixed veggies

Meal #7:
1 scoop casein protein shake before bed
.................................

This is what my total fats, carbs, protein and calories are:
253.1g carbs (43.22%), 66.5g fat(11.3%), 283.5g protein(47.01%), 2,746 cals

This is what my goal is:
30-40% carbs, 10% preferably less fat, 50-60% protein and under 2,800 calories, preferably less.


Would this be okay if on the days I didnt workout (2-3 fays a week) i dropped the rice, oats and sweet potato and subbed in greens?

I have been laxed on working out the past few weeks and my diet has been literally one meal a day and a lot of that being pizza. I need to drop about 20lbs as soon as possible but need to retain as much muscle as possible. I need to be under 208lbs (225lbs now) but still need to be strong and need to build endurance.

I will be preforming lots of cardio through out this diet. and lots of time spent in the sauna.


Thanks family!

[sofargone561]

Re: Help me tweak my cutting diet.

If i could afford it i would have fish for all my meals and that would pretty much solve my problem but that is not financially doable.

[guns01]

Re: Help me tweak my cutting diet.

ok their are about 10 million ways to skin this cat and the way i do it works for me. so i will give you a few pointers and tricks. i do not like standard static type eating because your body does and will adapt pretty quickly. you will also get bored and stray faster most of the time. just by looking at it i would say your carbs are way to high. two ways to do this bad boy. go with higher carbs and low fat or vice versa. one may work great and the other one may not. so you have to play with it in 4-6wk stints to see how your body likes it. so the math i would do would be:

minimal 1.5-2g per pound protein
carb .5-1g of carb per pound
fat 50g or less
eliminate as much sugar as possible from your diet
now let's cycle those carbs as one option. 230lb dude
2days at 230
2days at 150
2days at 75
2 days at 0
start over.
or static with a twist
230g carbs on training days and 50 or less on non training days. non training days are when no weights are involved and cardio only doesnt count as a training day

[MOUNTAIN-MAN]

Re: Help me tweak my cutting diet.

ok their are about 10 million ways to skin this cat and the way i do it works for me. so i will give you a few pointers and tricks. i do not like standard static type eating because your body does and will adapt pretty quickly. you will also get bored and stray faster most of the time. just by looking at it i would say your carbs are way to high. two ways to do this bad boy. go with higher carbs and low fat or vice versa. one may work great and the other one may not. so you have to play with it in 4-6wk stints to see how your body likes it. so the math i would do would be:

minimal 1.5-2g per pound protein
carb .5-1g of carb per pound
fat 50g or less
eliminate as much sugar as possible from your diet
now let's cycle those carbs as one option. 230lb dude
2days at 230
2days at 150
2days at 75
2 days at 0
start over.
or static with a twist
230g carbs on training days and 50 or less on non training days. non training days are when no weights are involved and cardio only doesnt count as a training day

super sweet ex

[sofargone561]

Re: Help me tweak my cutting diet.

ok their are about 10 million ways to skin this cat and the way i do it works for me. so i will give you a few pointers and tricks. i do not like standard static type eating because your body does and will adapt pretty quickly. you will also get bored and stray faster most of the time. just by looking at it i would say your carbs are way to high. two ways to do this bad boy. go with higher carbs and low fat or vice versa. one may work great and the other one may not. so you have to play with it in 4-6wk stints to see how your body likes it. so the math i would do would be:

minimal 1.5-2g per pound protein
carb .5-1g of carb per pound
fat 50g or less
eliminate as much sugar as possible from your diet
now let's cycle those carbs as one option. 230lb dude
2days at 230
2days at 150
2days at 75
2 days at 0
start over.
or static with a twist
230g carbs on training days and 50 or less on non training days. non training days are when no weights are involved and cardio only doesnt count as a training day

Perfect brother thank you! i was hoping you or one of the other competitors would chime in. This is exactly the information I was looking for. I will Play around the next two days and look at all my food and redo the plan so that it fits this criteria. I like to 2 days at one carbs rate and then lowering it every 2 days. I will do that.

One more question. When i get to the days where my carbs are low like the 75 days, should i try and split that up throughout the day?

[guns01]

Re: Help me tweak my cutting diet.

Perfect brother thank you! i was hoping you or one of the other competitors would chime in. This is exactly the information I was looking for. I will Play around the next two days and look at all my food and redo the plan so that it fits this criteria. I like to 2 days at one carbs rate and then lowering it every 2 days. I will do that.

One more question. When i get to the days where my carbs are low like the 75 days, should i try and split that up throughout the day?

i split mine up man and it's more of a personal pref thing. i will also throw out there i know you arent training to jump on stage so as long as you are hitting your macros for the days what you eat isnt going to be a huge impact for the most part. i wouldnt be eating sugar and stuff but if you like white rice or potatoes then have those. same thing with protein but with diary i would watch how you gut looks and feels after having it. if it bloats you or gives you gas then you need to limit it

[sofargone561]

Re: Help me tweak my cutting diet.

i split mine up man and it's more of a personal pref thing. i will also throw out there i know you arent training to jump on stage so as long as you are hitting your macros for the days what you eat isnt going to be a huge impact for the most part. i wouldnt be eating sugar and stuff but if you like white rice or potatoes then have those. same thing with protein but with diary i would watch how you gut looks and feels after having it. if it bloats you or gives you gas then you need to limit it

Thanks for the info and advice it is very helpful. Dairy does not sit well with me. Thats why i use almond milk and i rarely even use that. Cool now i need to play around to get these numbers right and pick the right foods and set everything up, shouldn't be to hard now. Thanks again!

[guns01]

Re: Help me tweak my cutting diet.

Thanks for the info and advice it is very helpful. Dairy does not sit well with me. Thats why i use almond milk and i rarely even use that. Cool now i need to play around to get these numbers right and pick the right foods and set everything up, shouldn't be to hard now. Thanks again!

no problem man just stay consistent with it and you will kill it. that's the hardest part

[sofargone561]

Re: Help me tweak my cutting diet.

no problem man just stay consistent with it and you will kill it. that's the hardest part

Thats always where i struggle but I was doing halfway decent and stopped and gained all the weight back. My new girlfriends loves to go out to eat and it just got to convenient. I told her we are not going out anymore and I am sticking to it and she can participate or say goodbye haha.


i was only joking... sort of

[guns01]

Re: Help me tweak my cutting diet.

Thats always where i struggle but I was doing halfway decent and stopped and gained all the weight back. My new girlfriends loves to go out to eat and it just got to convenient. I told her we are not going out anymore and I am sticking to it and she can participate or say goodbye haha.


i was only joking... sort of

ok on that one i got a couple suggestions and yes this does work. i wouldnt recommend it for a prep but for dropping body fat and getting in shape hell yeah:
if you are going to go the carb cycle route then run the cycle twice all the way through. when you get to your second low carb day on your third cycle then have a cheat meal during that day whenever and with whatever you want.
if you are going to run the higher carb day and the low ones on non training days then you do the same thing except you have that cheat on your last high day of your training sched.

this will keep you sane for one and it also has been shown to increase your metabolism as well

[sofargone561]

Re: Help me tweak my cutting diet.

ok on that one i got a couple suggestions and yes this does work. i wouldnt recommend it for a prep but for dropping body fat and getting in shape hell yeah:
if you are going to go the carb cycle route then run the cycle twice all the way through. when you get to your second low carb day on your third cycle then have a cheat meal during that day whenever and with whatever you want.
if you are going to run the higher carb day and the low ones on non training days then you do the same thing except you have that cheat on your last high day of your training sched.


this will keep you sane for one and it also has been shown to increase your metabolism as well

Awesome thanks!

[Trixie]

Re: Help me tweak my cutting diet.

You've got this locked up. Dwell for awhile then it becomes ingrained. 20 lbs is a feather for a man. I would like to know your stats did you build your profile. All I can see is 6'2", 220lbs. Great idea of how you look though, much like my husband Rake before he started to cut for pool season.
~Trixie~

[sofargone561]

Re: Help me tweak my cutting diet.

Thanks Trixie. 20lbs will be no problem. I was 240lbs at my peak not that long ago. Got to just uder 220lbs and started to cut up fairly well. I slowly started workout out less and then just stopped dieting and now I'm back up to around 225lbs with a little more stomach fat then I would like.

I have been in good shape most of my life but never had abbs because I have never cared about diet. I want abs now haha wont stop will I lose 20lbs and get shredded.

I have never measured anything other then weight so thats why my profile has not been updated.

[sofargone561]

Re: Help me tweak my cutting diet.

Okay so I worked on it a little and these are the numbers i got now. I could use a little more protein but its still above 1.5g per day by about 20g daily.

2,612 cals
357.5g protein
20g sugar
192g carbs
1,475mg sodium
38g of fat

I had one last question about the carb cycling thing. I am going to do the 2 day thing where every 2 days I lower the carbs. My question is on the days where I
'm taking in less carbs do I replace the carbs with a food source that has no carbs or do I just drop the carbs all together?

[whitetail]

Re: Help me tweak my cutting diet.

I would think you would want to add fat when the carbs get low for energy, metabolism and to keep the cals from getting too low. I have been using coconut oil like guns and it seems to make the low carb days a little more bearable. Plus I think the mcts are boosting my metabolism a bit.

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