How does this look for my cutting phase? (diet, workout and cardio)

[shivastorm]

Stats: 170lbs, 10-12% BF, 5'11''.. I will start my cut in may
Maintenance level: 3100 calories

Cardio
Monday to friday: 30 minutes low intensity jogging when I wake up (5km in thirty mins, I will barely be tired at the end)
Monday: 1km as fast as possible post-workout
Wednesday: 2km on a decent pace (to be moderatly tired) post-workout
Friday: 1km as fast as possible post-workout

Workout
Monday, wednesday and friday: Bill Starr

Diet(this is where I will probably need help)
pre-breakfast shake: 120 calories, 25 proteins, 0 carbs
Breakfast (2toasts + peanut butter + multivitamin): 482 calories, 18.4 proteins, 47 carbs
Snack 1 (500ml of skim milk): 180 calories, 18 proteins, 25 carbs
Diner (don't know what I'll eat yet, but aiming for): 400 calories, 20 proteins, 40 carbs
Snack 2 (tuna): 120 calories, 30 proteins, 0 carbs
Snack 3 (peanuts+cheese): 435 calories, 24 proteins, 5.5 carbs
Supper: 750 calories, 30 proteins, 50 carbs (approx)
-----------------------------------------------------------------------
Snack 4 (oatmeal): 120 calories, 4 proteins, 20 carbs
pre-bed shake: 120 calories, 25 proteins, 0 carbs

OR

Post workout shake: 320 calories, 25 proteins, 50 carbs (on workout days)
------------------------------------------------------------------------

Nutriments on workout days
Calories: 2807
Proteins: 190.4
Carbs: 217.5
Fat: 130.6

Nutriments on non-workout days
Calories: 2727
Proteins: 194.4
Carbs: 187.5
Fat: 133.26

[\S/]

Originally Posted by shivastorm

Diet(this is where I will probably need help)
pre-breakfast shake: 120 calories, 25 proteins, 0 carbs
Breakfast (2toasts + peanut butter + multivitamin): 482 calories, 18.4 proteins, 47 carbs
Snack 1 (500ml of skim milk): 180 calories, 18 proteins, 25 carbs
Diner (don't know what I'll eat yet, but aiming for): 400 calories, 20 proteins, 40 carbs
Snack 2 (tuna): 120 calories, 30 proteins, 0 carbs
Snack 3 (peanuts+cheese): 435 calories, 24 proteins, 5.5 carbs
Supper: 750 calories, 30 proteins, 50 carbs (approx)
-----------------------------------------------------------------------
Snack 4 (oatmeal): 120 calories, 4 proteins, 20 carbs
pre-bed shake: 120 calories, 25 proteins, 0 carbs

OR

Post workout shake: 320 calories, 25 proteins, 50 carbs (on workout days)
------------------------------------------------------------------------

Nutriments on workout days
Calories: 2807
Proteins: 190.4
Carbs: 217.5
Fat: 130.6

Nutriments on non-workout days
Calories: 2727
Proteins: 194.4
Carbs: 187.5
Fat: 133.26

I recommend:

• 1.5g of protein per lb of bodyweight
• 20% of your calories should come from healthy fats (40% POLYUNSATURATED, 30% MONOUNSATURATED, & 30% SATURATED)
• Carbs are up to you (I PREFER TO KEEP COMPLEX CARBS AT BREAKFAST, PREWORKOUT, AND POSTWORKOUT)

Other important tips:

• Meal size & frequency are not set in stone. (FYI SMALLER/MORE FREQUENT MEALS YEILDS FOR OPTIMAL ABSORPTION OF NUTRIENTS)
• I recommend P+C+F (P = Protein, C = Carbohydrate, F = Fat) in every meal except:
  • preWO (P+C)
  • immediate post workout (P+C)
  • and bedtime (P+F)
• Eat your fruits & veggies!
• Drink at least 1 gallon of pure water a day

Food Journal: FITDAY.COM

Food Database: NUTRITIONDATA.COM

FDA Guidelines For Food Labels: FDA DEFINITIONS

Proteins:

• Egg Whites
• Chicken
• Turkey
• Beef
• Pork
• Tuna / Salmon / Seafood
• Tofu
• Whey protein powder
• Casein protein powder
• Essentially most any other source of protein

Complex Carbohydrates:

• Oats (ALL KINDS), oat bran, oat bran cereal (I.E. CHEERIOS)
• Potatoes (ALL KINDS)
• Rice (ALL KINDS)
• Pasta (ALL KINDS)
• Bread (ALL KINDS)
• Beans (ALL KINDS)

Simple Carbohydrates:

• Maltodextrin (FOR DURING/POST WORKOUT)
• Dextrose (FOR DURING/POST WORKOUT)

Other Carbohydrates (FIBROUS):

• Fruits
• Vegetables

Fats: DO NOT FEAR FAT!

• Egg Yolks (EAT YOUR YOLKS! DIETARY CHOLESTEROL IS GOOD FOR YOU!)
• Nuts (ALL KINDS)
• Peanut/Almond butter
• Avocados
• Fatty Fish
• Fish oil
• Olive oil

Dairy:

• Milk (ALL KINDS)
• Cottage Cheese (LOW-FAT or FAT FREE)
• Yogurt (LOW-FAT or FAT FREE)

Stay away from:

• Empty calories (I.E. NON-DIET SODA)
• High fructose corn syrup aka HFCS (CHECK INGREDIENT PANEL)
• Synthetic trans fats

**THE ABOVE ARE JUST GUIDELINES... IT IS YOUR RESPONSIBLITY TO LISTEN TO YOUR BODY AND ADJUST AS NECESSARY**

[shivastorm]

alright thanks a lot bro... but what about the rest (workout and cardio)... does it look fine? or will I do too much and burn too much muscle mass?

[EazyE15]

Throw out the carbs and have more fat

[GetShredded]

Does fitday give you percentages also? I am going to create an account soon. Thanks.