Hey guys, Im following a cutting plan right now to get my body fat down from 23% to 10%..Should happen in 12 weeks I hope!!!..Im 26 yrs old, I weigh 80 Kgs[ 170lbs], my height is 172 cms. This is my six meals/ day plan. Please let me know if its good enough. Im trying to keep my calorie intake to max 2200.
Meal 1:-(as soon as I wake up)
1 glass low fat/skim milk
1 1/2 scoops whey protein (ON vanilla ice cream..yummm!! )
4 egg whites, 1 egg whole
1 slice non fat cheese
1 cup OJ / 1 slice brown bread
1/2 cup long grain brown rice
150 gms chicken breast-> boiled
1 tbsp olive oil
1 cup frozen Mixed veggies
20-30 gms Whole grain rolled Oats
1 1/2 scoops whey protein
(occasionally 1 banana )
Meal 5:- (post workout)
1 1/2 scoops whey protein
1 cup long grain brown rice
2 tbsp raisins
1/2 cup Mixed berries
1/2 cup Black eyed Beans / 1/2 cup brown pasta
130 gms light Tuna in water
1/2 cup Mixed fruits
Please let me know what you guys think. Usually the Macros come to around Protein-45%, Carbs-35%, fat-20%
Thread: Cutting Diet Plan
10-18-2010, 05:32 AM #1
Cutting Diet Plan
10-18-2010, 05:41 AM #2
- Join Date: Jan 2007
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where did you get your macro calculations from?
There is no way that diet is 20% fat. And i really doubt there are 2200 cals in there.
Personally id keep the diet how it is, just supplement a few of the meals with a decent fat source. Possibly a couple of tsp of PB.My powerlifting and death/thrash metal log: http://forum.bodybuilding.com/showthread.php?t=141720221&p=843503391&posted=1#post843503391
10-18-2010, 05:57 AM #3
My eggs are usually the Omega-3 eggs!!..So hopefully Im getting the fat from there!But I certainly will include some PB and flax seed oil!!
10-19-2010, 01:41 PM #4
calories in boiled chicken breast
This seems like a really dumb qs..but i need to know if Im actually getting the right amount of proteins!!..
I usually take 160 gms of frozen chicken breast and I boil it, I prefer boiled chicken to grilled chicken. A 160 gms of frozen chicken when boiled, shrivels( I think cause it loses water) and finally u get around 60 gms!! Is the protein content in the chicken the same after I boil it?
I tried searching online at various calorie sites and a 160 gms chicken has a protein content of say around 40 or so, and a 60 gm of boiled chicken has a protein content of 15 or so!! How does the protein decrease??am confused..
Sorry for the dumb qs by the way.
10-19-2010, 02:29 PM #5
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