SHIFT_Pump's Cut Log - Insight Welcomed

[SHIFT_Pump]

I'm currently trying to cut to about 185 pounds, which I believe should take me to a low teens BF%. Current Stats: 5'11" 202 pounds, BF% unknown (will try to find out soon).

I'm starting this diet log to track my progress and to take any suggestions on meals. According to http://www.bmi-calculator.net/bmr-calculator/ , my maintenance calories is around 3100. Seems a bit high but I guess this is because of my age and activity level. If you put my stats on this site (with moderate exercise included): http://www.phord.com/cc/ , you'll see it recommends a 1010 calorie deficit to burn about 2.02 pounds a week.

So basically, that site recommends I eat roughly 2000 calories a day. I've been doing some reading on the site and I'm going to go with a 50P/30C/20F macro ratio.

This equates to 250g of protein (1000 cals), 150g of carbs (600 cals), and 44g of fat (400 cals) a day. As far as what foods to eat, I'll edit the post tomorrow to see how to fit all of the macros in there. Any insight is welcome.

[Chris_26]

Good luck man! Honestly 3100 kCals sounds about right for maintenance for a guy your size. Cutting 1000 Calories below that would really suck though. Most people with experience on this site recomment no more than 500 below maintenance, or you'll end of losing a good bit of muscle, not to mention you'll probably be grumpy all day. Why not try out 2500 for a week or two and see how it works for you? You can always adjust later.

[SHIFT_Pump]

Good luck man! Honestly 3100 kCals sounds about right for maintenance for a guy your size. Cutting 1000 Calories below that would really suck though. Most people with experience on this site recomment no more than 500 below maintenance, or you'll end of losing a good bit of muscle, not to mention you'll probably be grumpy all day. Why not try out 2500 for a week or two and see how it works for you? You can always adjust later.

Thanks, man... I was actually adjusting the percentages around right now to see how it would fit into 2500 cals. I think I'm gonna take your advice (and almost everyone here) and up the calories to 2500. That would make it 312g of protein (which seems wayyy too high)...

Edit: I'm gonna go with a 40/40/20 ratio because 312g protein seems excessive.

[SHIFT_Pump]

Okay so with the new ratio I have 250g protein, 250g of carbs, and 55g of fat. Will update tomorrow with foods...

[SHIFT_Pump]

Ok so this is what I'm planning to eat for the day - Note: no gym today because I have a speech to do for school, and school comes first.

7am 'Pre-Breakfast' - 1.5 cups of Honey Nut Cheerios and .5 cup of whole milk

11am Breakfast - 1 packet of instant oatmeal cooked with water, 4 whole eggs (scrambled), 2 slices whole wheat bread

1pm Snack - 2 scoops whey protein with 1.5 cups of whole milk.

4pm Lunch - Both halves of chicken breast, 4 slices of whole wheat bread

8pm Snack - 1 oz. mixed nuts

This is pretty much what I've been eating, except on workout days I also eat a banana with my PWO shake.

Now this is what I get after putting it all together, and I have no idea what I can add.

Total Cals: 1913

Carbs: 187g @ 35%

Protein: 154g @ 33%

Fats: 66g @ 32%

Suprisingly it's pretty even, however I'd like to get the carbs and protein way up while keeping the fat pretty much at 66g if possible.

Any ideas on what I can add to do this? Thanks for any advice.

[Chris_26]

I've been trying to learn as much as I can about nutrition/diet lately, and I picked up a lot of good info from Scivation's diet programs. Check out www.massdiet.com (just one of several of their diets). Its got some great basic info about what to eat/when/why. Not that you would need to follow every step exactly, but its a great place to start. It also lists example daily meals for a 2500 kCal diet, both for workout and non-workout days. Good luck.

edit: here's a pic of a meal plan-

[SHIFT_Pump]

^sweet link man, there's a lot of good information I just read through.

strong bump for any more recommendations for carb/protein additions for my calorie reqs.

[SHIFT_Pump]

damn what a breakfast.... 700 cals - 25g Fat - 79g Carbs - 40g Protein

Scale says I weigh 203lb however I do feel like I've lost more fat.

[Chris_26]

damn what a breakfast.... 700 cals - 25g Fat - 79g Carbs - 40g Protein

Scale says I weigh 203lb however I do feel like I've lost more fat.

Mmmmm...breakfast has gotta be my favorite meal of the day. <3 my Oats n Eggs. Btw, do you have a workout plan you're posting, or are you just tracking food?

[SHIFT_Pump]

Mmmmm...breakfast has gotta be my favorite meal of the day. <3 my Oats n Eggs. Btw, do you have a workout plan you're posting, or are you just tracking food?

For now I'm just tracking my food cuz I think my workout is pretty solid. It's a push/pull split, and it worked wonders when I was in high schooll football.

*p.s. I had the thread moved to losing fat logs; it's not in workout journals anymore.