Help me with my cutting diet

[cyborg_seadog]

I cant seem to figure out how to get more protein in my diet I need another 30 grams per day. Im at 2000 cals per day and Im following layne nortons diet for cutting please give me some advice.

3 whole eggs
2 slices toast
10g butter

440cal............................27p 26c 26f

1cup 2% cottage cheese

220cal...........................30p 10c 16f

7 0z chicken breast
200g sweet potato
40g carrots

540cal.........................58p 54c 6f

Dextrose/protein shake

250cal........................26p 34c 2f

7 oz chicken breast
1/3cup brown rice
40g carrots

580cal.....................59p 60c 5f

Total 2030cal...........194p 168c 56f

Im at 180 now and weight loss is really slowing down I also do 1 re-feed per week. I dont want to raise my calories anymore if any thing I would like to lower it by 100 or 200 in a bit.

[auntAuntieBea]

How long have you been on this current cut? Is it specifically for contest prep, or just general cut to look better?

[cyborg_seadog]

Ive been doing this for about 2 months. Just doing it till my abs look better then Im starting a bulk. I also eat steak and tuna some days or green beans instead of carrot.

[auntAuntieBea]

IME, the "woosh" effect can happen a few times in a cut, a bit like a rolling wave rather than straight linear fat loss. This was already covered in one of your other threads:

You swooshed.

bodyrecomposition.com/fat-loss/of-whooshes-and-squishy-fat.html

Also mentioned (about 7-8x) in your other threads: your fat is too low. Hormonally, this is gonna take its toll leading to early stalls on cut attempts. Your P level already looks adequate -- rather than worry about another 30g on top of the 194, instead add another 20g F, and adjust CHO down to compensate.

Breaks are important, though I haven't found them necessary until about a 12 week point, whereas you're at about 8. OTOH, the low fat level could necessitate an earlier break. I know Layne's P/F recommendations are different than what often gets advised here in the forum (LN: higher P/lower F), but for the sake of a non-competitive requirement, those recommendations are overly-restrictive. Some points to ponder:

[AchiliZ90]

u need more fat in ur diet...what i would do is replace brown rice with tuna in water +1 spoon olive oil

[germaine07]

Fat intake is too low for someone your size. Also, what's your TDEE? Calories seem low.

[WonderPug]

Needs more bacon, less dextrose.

[Naeem11]

You have much more mass than I do and you're taller than me and I'm cutting on 2200-2300 cals.....increase your fat imo, and for easier added protein try egg whites.....something I do when I need easy protein is if I am eating rice (which I do in two of my meals)....I just dump the rice in a pan, and add some egg white to it.....egg/veggie fried rice. Can also try cheese, I use these fat free cheese slices that are 5g protein each when I'm in a bind. 4 slices coupled with some eggs or chicken and bam......protein met for the day.

[cyborg_seadog]

My TDEE is 3261cal.

[WonderPug]

Im at 2000 cals per day

My TDEE is 3261cal.

You should be consuming a lot more calories than you're eating currently.

[cyborg_seadog]

Why ditch the dextrose? I know Im supposed to mix the dextrose with maltrodextrin but I dont have any, is there a reason why Im supposed to mix with the maltro? This is what I drink intra-workout.