How does this diet look for a cut?

[JasonRocker]

Hey guys, its getting close to summer and I want to shed some fat. I put on a lot of muscle but I also got my bf% up to about 19% :/. I've been on this for two days and I'm already starting to get discouraged. Add more carbs, take more away? More calories, less calories? I'm also doing some moderate cardio twice a week and HIIT once a week. Help please = )

?????..Calories/protein/carbs/fat
Meal #1
Milk- 80/8/13/0
1/2 Cup Oats-150/4/27/2.5
Juicy Juice-120/0/29/0
On Whey-110/24/2/1
Milk-80/8/13/0

Meal #2
Milk-80/8/13/0
6oz of chicken-220/32/2/2

Meal#3
Milk-80/8/13/0
4 egg whites-120/12/4/0
Gatorade Powder-50/0/13/0

Post Workout
2 scoops On Whey-220/48/4/2
Gatorade Powder-50/0/13/0

Meal#4
Milk-80/8/13/0
2 Tbsp Natural Peanut Butter-169/10/15/11

Meal #5
1 Cup Broccoli-30/1/4/0
8 oz chicken breast-240/52/2/0

Meal #6
Can of tuna-80/12/0/4

Meal#7
Lowfat Cottage Double-130/8/2
On Whey-110/24/2/1

Calories-2119
Protein-247 grams
Fat-25 grams
Carbs-194

This is what it was!
Protein-269 grams
Fat-40 grams
Carbs-337 grams
Calories-2795

[Finnegan Bell]

Woo,cut the juicy juice emptycalories ,29 grams of simple sugars,u dont need them,and dont eat a fruit instead either.

5 cups of milk a day,also simple sugars (lactose),minimize it as possible and add complex carbs instead.

Add starchy carbs to PWO meal.

meal 4? there is no protein?there must be protein in every meal.

u are very low on fiber,add lots of veggies.

and again all ur carbs sources are simple carbs,replace them with complex carbs,I see only 1/2 cup of oats as starchy carbs??

You have two sums of calories and macros below!!,seems that the first is the right one,and if it is,thats low calories

[nithos]

- Too many liquid calories.
- Only 1 cup of veggies a day? You should have 1-2 cups with each meal.
- No EFAs in your diet. Low on the fat in general.

[JasonRocker]

So what kind of foods should I be adding? The vegetables I can do, but where else should I look for for more protein and slightly more fat? I'll admit, I do rely on milk as a large source of calories and protein.

[nithos]

Any lean protein source will do. Chicken, turkey, fish, beef, pork, etc...

[Finnegan Bell]

1 cup of milk has only 8 grams of protein? what do u mean that u depend on milk as a source of protein?

You are low in complex carbs,fibrous carbs like veggies and starchy carbs like brown rice,sweet potatoe,whole wheat breads,oats..etc.

[JasonRocker]

Is the actual number all right for dropping weight though? Its easy enough for me to replace the bad carbs with more complex ones like whole wheat bread, brown rice etc. I'm just wondering if I'm around the right limit. How many calories should I add and with what kind of foods? As cutting down the milk will cut down my calories by at least 160 calories and meat isn't the most calorie dense food.

I do thank you guys for the help though.

[Finnegan Bell]

Originally Posted by JasonRocker

Is the actual number all right for dropping weight though? Its easy enough for me to replace the bad carbs with more complex ones like whole wheat bread, brown rice etc. I'm just wondering if I'm around the right limit. How many calories should I add too?

I do thank you guys for the help though.

5'9" 182 lbs 14%

http://www.bodybuilding.com/fun/issa...&Category=0.75

I calculate ur maintenance and it is around 3500 calories,2100 is too low

bump ur calories up to 3000 on training days and less at rest days.

[JasonRocker]

I'm that at around 18% bf now, and more like 185 lbs. I've been doing 2800 calories for awhile, I can't possibly bump it up more.

[Finnegan Bell]

Originally Posted by JasonRocker

I'm that at around 18% bf now, and more like 185 lbs. I've been doing 2800 calories for awhile, I can't possibly bump it up more.

http://www.bodybuilding.com/fun/issa64.htm

calculate ur maintenance calories here and make a 500 caloric dificit.

for a while I went for +1000 caloric dificit and I didnt believe in muscle loss,until my muscles was shrinking badly,and I then pumped up the calories

[JasonRocker]

But how can I possibly drop fat if I add MORE calories? I've put on a tummy from 2800 calories, I don't even want to think of what more would be doing for me. I mean a calorie is a calorie correct? I've cut my carbs quite a bit, by almost 150 grams, but I still think I'd be putting on fat from doing that, unless I'm terribly wrong.

[JasonRocker]

I seemed to have ended the topic :/

[JasonRocker]

Anyone else want to give any advice before this sinks to the bottom?

[JasonRocker]

I know I look desperate, but I am. This is probably the biggest battle I face in life. I sometimes regret ever getting into this. I've gained strength (bench from 95-180) and I've put on a good deal of mass. But it all makes no sense. I'm supposed to be having 3500 calories on a bulk? I was steadily doing 2700 and I STILL put on fat. I wasn't doing cardio, but I was having intense workouts. Possibly my bodyfat isn't as high as 18 and I'm just inaccurately taking it, but I still feel so fat lately and for the longest time.

[JasonRocker]

One last attempt.

[Finnegan Bell]

Originally Posted by JasonRocker

If I've been eating below matinence and putting on fat, would I speed up my metabolism by eating at my matinence? Thanks man.

You are adding fat at 2600-2800 calories althought it is under ur maintenance calories,thats because calorie is not just a calorie,from ur diet it seems that 80% of ur carbs come from simple sugars,and thats why u have no progress.

Simple sugars spike the insulin and promotes storing glucose to fat cells,while complex carbs are slowly digested and converted to blood glucose so there is no dramatic release of insulin and glucose will be stored more likely as a liver and muscle glycogen,thats plus u'll have more regulated blood sugar levels,less hunger and cravings and feeling overall good and full.

Get rid of the simple sugars and then see what happens,and good luck

[Italian_13]

the best advice I can give u is this: bump up to 3000 calories, stick to a 40/40/20 split in macros (P/C/F) and utilize cardio! Do like 30 minutes of low intensity cardio 3 times a week. Thats pretty sufficient and it will aid in fat loss. If you are still experiencing fat gains, bump down carbs 50g and wait a week to see what happens. Make sure to get at least 25g of fiber and keep your saturated fats low and little to no trans fats. On off days, simply take out your pre workout meal and post workout meal (assuming you have a preworkout meal and you eat or take in something immediately after working out, then go home and eat 45-60 minutes later). I hope this helps

[zeethee]

"Meal #6
Can of tuna-80/12/0/4"


thats a pretty small can of tuna, a regular 6oz can has around 180ish calories, 35ish proteins(chicken of sea solid white in water)
just want to make sure your looking at the whole can and not amounts per serving...

[richie74]

juicy juice??? gatorade powder??? you cant be serious. and if you are, you got a lot of reading to do.

[ScottC]

Originally Posted by JasonRocker

But how can I possibly drop fat if I add MORE calories?

CARDIO...add more cardio.


...as the title of Tom Venutto's ebook states: Burn the Fat, Feed the Muscle.