Please critique cutting diet

[Meowgician]

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

[SdvsB]

looks good, ditch the whey protein as you already have plenty and eat a solid meal in place of the calories from the drink. And isnt cottage cheese twice a day a little boring?

[AlwaysTryin]

looks good, ditch the whey protein as you already have plenty and eat a solid meal in place of the calories from the drink. And isnt cottage cheese twice a day a little boring?

No it doesn't.

His fat is terrible

[maximuminc]

No it doesn't.

His fat is terrible

+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.

[VQ35DE]

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.

[Meowgician]

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.

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?

+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.

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?

[AlwaysTryin]

Thanks. I'm not a fan of the cottage cheese, I just force it down to be honest

So why on earth are you eating it? It makes no sense, eat something you LIKE

[paulosportz]

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.

[Meowgician]

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.

Thanks. Yeah I think ill take that advice and up my calories a bit

[determined4000]

fat is an essential macronutrient
you should be getting .4-.5g/lb in fat
fish oil, nuts, nut butters, olive oil, avocado, etc

[SdvsB]

No it doesn't.

His fat is terrible

he didnt have a total at the bottom for it so didnt think about fat consumption. good catch..