Hey guys, Can you please tell me if this is good or bad. Others here told me that I need to add fats, what should I include? I'm 20 years old, 6'0, 197 pounds. TDEE is 3112. I take 1 fish oil morning and before i sleep.
Breakfast
4 whole wheat bread
1 whole egg
4 egg whites
Ketchup
Calories - 674
Carbs - 95
Protein – 40 g
Fat – 12.9
Mid-Morning
Cottage cheese with honey
Calories – 160
Carbs – 7g
Protein – 32g
Fat – 1.5g
Lunch
8oz chicken breast
8oz sweet potato
1 cup broccoli
Calories – 543
Carbs – 65
Protein – 54.7
Fat – 6.31
Pre-workout
1 scoop whey with water
Calories – 160
Carbs – 9g
Protein – 26g
Post-workout
1 scoop whey with water
Calories – 160
Carbs – 9g
Protein – 26g
Mid-Afternoon
Cottage cheese with honey
Calories – 160
Carbs – 7g
Protein – 32g
Fat – 1.5g
Dinner
8oz chicken breast
1 cup broccoli
1 cup brown rice
Calories – 566
Carbs – 65g
Protein – 55.2
Total
Calories: 2,423
Carbs: 257
Protein: 265.9
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Thread: Please critique cutting diet
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12-26-2012, 05:03 PM #1
Please critique cutting diet
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12-26-2012, 05:26 PM #2
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12-26-2012, 05:31 PM #3
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12-26-2012, 05:38 PM #4
- Join Date: Sep 2012
- Location: Surry Hills, NSW, Australia
- Age: 44
- Posts: 90
- Rep Power: 164
+1 on this.
OP - your fat intake should be around 90grams a day - pick what ever food you want to include this into your macro's. Personally, I would just add a couple of tablespoons of natural peanut butter, easy! Start cooking your meats in Olive oil will also help. The extra cals that you pick up by increasing your fats, drop the carbs to compensate.
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12-26-2012, 05:40 PM #5
Fats are too low. By my count they are around 36g when they should be closer to 100g.
My suggestion:
Pro: 200g
Fat: 100g
Carb: 175g
For fat sources I'd suggest 5 whole eggs instead of 1 whole and 4 whites. Also full fat cottage cheese. Even a little butter on your toast in the morning.A little nonsense now and then is relished by the wisest men.
5x5 Log: http://forum.bodybuilding.com/showthread.php?t=161380773
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12-26-2012, 05:52 PM #6
Thanks. I'm not a fan of the cottage cheese, I just force it down to be honest, the honey makes it better. Any recommendations to replace that with? If I add peanut butter in my diet (mid afternoon and mid morning), is it necessary to add the 5 whole eggs?
I usually cook my eggs and meats with olive oil (especially the eggs cause it tastes better), is that a bad thing if I add peanut butter?
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12-26-2012, 05:55 PM #7
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12-26-2012, 06:07 PM #8
- Join Date: May 2006
- Location: Melbourne, Victoria, Australia
- Posts: 618
- Rep Power: 1938
if you are just starting with the diet try not to reduce your caloric intake too much from maintenance. Looks like you've allowed a 700 deficit. As you progress with diet into 10-16+weeks you will find you may need to drop cals more and/or do more cardio. IMO i would start with as most cals as you can but remaining in a deficit and drop as you progress because no doubt you will have to keep on dropping as you loose weight or if weight loss stalls.
Diet looks very BRO but if you enjoy eating it, thats fine. As others suggest, up fats abit.. prolonged low fat intake will impact your hormones... that won't be fun.Check out my fb fan page at:
********.com/Pauloshredded
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12-26-2012, 06:45 PM #9
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12-26-2012, 09:35 PM #10
fat is an essential macronutrient
you should be getting .4-.5g/lb in fat
fish oil, nuts, nut butters, olive oil, avocado, etcFounder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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12-27-2012, 10:24 AM #11
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