Cutting/Maintenance Diet

[K Rock 12]

Current stats: 6' / 176lbs / 8%bf

Looking to maintain weight but still get "harder" looking through diet and not much cardio. I do maybe 1-2 HIIT fasted cardio sessions a week burning approx 300 calories(per sesh)

I've been trying to figure out carb intake and best timing to do so..here's my daily intake..

7:00am - 2 whole eggs, 4 egg whites, 3 TBS salsa, 3 fish oil, 3 flax, 3 omega-3 salmon, multi
8:30am - 2 scoops whey
1030am -1.5 TBS extra virgin olive oil
1230pm - 7oz 99% fat free ground turkey, 1 cup green beans
4:30pm - 7oz 99% fat free ground turkey, 1/2 cup brown rice
6:00pm - workout
8:00pm - 1 scoop whey, 1 banana, 1/2 cup oats (p/w)
8:45pm - 2 cans smoked white albacore, 1.5 TBS apple cider vinegar, 7 asparagus spears
9:15pm - 1/4 cup egg whites, 2 TBS natty pb, 1 scoop whey (protein brownie in microwave)

Macro's - 320p,125c,81f - 2500 calories

[WonderPug]

Do you know that meal timing and frequency are simply a function of personal preference?

Do you know that consuming more than 175 grams of protein will impart no special benefit?

Do you really prefer fat free products so much that you'd rather drink olive oil and down fish oil pills rather than consume the full-fat products?

Do you know that your intake of tuna is sufficiently high as to be potentially harmfull?

Anyway, what I'd urge you to do is read the following stickies to learn the basics about nutrition:

http://forum.bodybuilding.com/showth...hp?t=136691851
http://forum.bodybuilding.com/showth...hp?t=121703981

[K Rock 12]

Quick example:

-200lb man at 20% body fat wants to lose weight
-Maintenance calories: 3000
-Calories to cut: 2400
-1.5g protein per lb/LBM: (1.5 * 160) 240g
-0.45g fat per lb/BW: (200 * 0.45) 90g
-Calories from fats + protein minimums: (240 * 4) + (90 * 9) = 1770
-Calories from reaching minimums taken from calories to cut: (2400 - 1770) 630
-He has 630 kcal left to fill with whatever foods he chooses and still lose weight as a result of remaining in a calorie deficit.

I already researched my maintenance calories at 3,000 and 2,400 to cut because of my daily activity..I enjoy eating the way I do and olive oil from a TBS really isn't a big deal to me..I've already multiplied my weight by .45 for fats and basically all I was asking was if I should lower my protein and up my carbs

[CoachFatLoss]

I think your protein is a bit too high. I'd cut back a little on protein and add it on carbs PWO. Either up your carbs PWO, or in your 8:45 meal.

[rand18m]

Then how about YES!

[K Rock 12]

Just edited diet plan on fitness pal and now comes out to 275p,160c,85f - 2500 cals

Upped brown rice to 3/4 cup pre, 1/2 cup oats with morning shake, and took out egg whites n whey with brownie

[miacanesfan25]

Sounds boring. Protein can still be brought down if you'd like and spread around more. Once you meet fats and protein minimums, you're free to spread the rest however you please. And it appears you completely ignored pugs advice in post 2.

[K Rock 12]

Sounds boring. Protein can still be brought down if you'd like and spread around more. Once you meet fats and protein minimums, you're free to spread the rest however you please. And it appears you completely ignored pugs advice in post 2.

Well fats and protein mins are obv met and I'm just curious about carb intake and timing..how did I ignore his advice? I don't eat tuna every night that was a sample diet, and I can't help that protein is high, I have a shake in the morning to help fill me up and I eat high protein foods throughout the day..not a big fish guy so what would you recommend to fill in the "healthy" fats? How should I dose my carbs? I lose weight very quickly so need to keep my calories at min 2500-2700.

[offroadatv200]

Well fats and protein mins are obv met and I'm just curious about carb intake and timing..how did I ignore his advice? I don't eat tuna every night that was a sample diet, and I can't help that protein is high, I have a shake in the morning to help fill me up and I eat high protein foods throughout the day..not a big fish guy so what would you recommend to fill in the "healthy" fats? How should I dose my carbs? I lose weight very quickly so need to keep my calories at min 2500-2700.

Natural peanut butter, lean turkey or beef, olive oil, egg yolks. Theyre all good sources of fat.

Becareful with fasted HIIT. If you do it first thing in the morning on an empty stomach. Your body needs more energy than the stored fat can produce, causing your body to dig into your muscles. Fasted steady cardio is ideal to burn stored fat. Just my .02$

[K Rock 12]

Natural peanut butter, lean turkey or beef, olive oil, egg yolks. Theyre all good sources of fat.

Becareful with fasted HIIT. If you do it first thing in the morning on an empty stomach. Your body needs more energy than the stored fat can produce, causing your body to dig into your muscles. Fasted steady cardio is ideal to burn stored fat. Just my .02$

Might switch the LIT then instead..nice incline walk at steady pace..I already consume all of those as healthy fat sources so not sure what the big deal was of a tbs olive oil..was reading up on "if it fits your macros" and might try doing some josef rakich's style pizza's but making my own bbq pizzas with whole meal pita, low fat mozzarella, bbq sauce and some spinach leaves..macros should be about 100p,100c,15f from 2 of them

[ScoringThemTDs]

If your looking for that "cut/hard" look, I urge you to try eating carbs only in the morning and after your workout. Moring wise, eat slower digesting carbs and after your workouts eat a fast carb "banana, fruit ect" along with your protein shake. The science behind it takes to long to explain, but it is backed up. Anyone who wants to find the page in the forums bout this is welcome to do so lol.

[WonderPug]

If your looking for that "cut/hard" look, I urge you to try eating carbs only in the morning and after your workout. Moring wise, eat slower digesting carbs and after your workouts eat a fast carb "banana, fruit ect" along with your protein shake. The science behind it takes to long to explain, but it is backed up. Anyone who wants to find the page in the forums bout this is welcome to do so lol.

What utter crap.

[K Rock 12]

What utter crap.

Pug would you be able to throw out a sample diet i'm just curious..I know that meal timing is irrelevant and my diet is the way it is timing wise to work around my work schedule...I've read and heard so many different thinks about going low carb n refeed days when trying to cut, and then others saying to fill protein an fat requirements and then fill the rest of cals up with carbs etc..I've calculated BMR and know my maintenance cals would be around 3100 for my height, weight, bf, and activity level..fat loss would be around 2400, but like I said I'm not looking to lose weight but to tighten up and keep my mass which is why I'm trying to stay between 2500-2600 cals..just need a little help

[germaine07]

Pug would you be able to throw out a sample diet i'm just curious..I know that meal timing is irrelevant and my diet is the way it is timing wise to work around my work schedule...I've read and heard so many different thinks about going low carb n refeed days when trying to cut, and then others saying to fill protein an fat requirements and then fill the rest of cals up with carbs etc..I've calculated BMR and know my maintenance cals would be around 3100 for my height, weight, bf, and activity level..fat loss would be around 2400, but like I said I'm not looking to lose weight but to tighten up and keep my mass which is why I'm trying to stay between 2500-2600 cals..just need a little help

Read the links he originally posted. There is no 'one fits all' diet. Just eat a variety of foods you enjoy eating while ensuring you meet dietary requirements.

[K Rock 12]

Read the links he originally posted. There is no 'one fits all' diet. Just eat a variety of foods you enjoy eating while ensuring you meet dietary requirements.

I just wanted some suggestions to see what other people have been eating so I can spice up my dam diet lol..I guess I've just been so worried about trying to get as shredded as possible for summer that that's the reason I've been eating so plain and boring

[WonderPug]

Pug would you be able to throw out a sample diet i'm just curious..

I eat foods that I happen to be in the mood for when I'm hungry.

[germaine07]

I just wanted some suggestions to see what other people have been eating so I can spice up my dam diet lol..I guess I've just been so worried about trying to get as shredded as possible for summer that that's the reason I've been eating so plain and boring

Try this.

Set up a fitday, MFP, calorie counter, or just log down your food with calories & macros.

Eat regularly for a couple of days.

Review your diet and see if you are deficient in any given area.

Then adjust or proceed.

[K Rock 12]

Try this.

Set up a fitday, MFP, calorie counter, or just log down your food with calories & macros.

Eat regularly for a couple of days.

Review your diet and see if you are deficient in any given area.

Then adjust or proceed.

Good idea..will do..thx for the input guys

[dave43]

If your looking for that "cut/hard" look, I urge you to try eating carbs only in the morning and after your workout. Moring wise, eat slower digesting carbs and after your workouts eat a fast carb "banana, fruit ect" along with your protein shake. The science behind it takes to long to explain, but it is backed up. Anyone who wants to find the page in the forums bout this is welcome to do so lol.

I believe the science behind it is called broscience.

[itsoskhar]

That's me, 200 lb 20% bf so can I do this to lose some weight? Or this is just an example?