Can i get some feedback on my cutting diet?

[andrew o]

okay, so last semester (august-january) i bulked from 180-215, i know i put on fat i do not want, but i gained a lot of strength and good size i feel, i get a lot of comments on how i look like a football player. but, its time to lose this gut, ive had it all my life and i want some sort of flat stomach! currently i weigh 215 so i read that it would be good to eat at maintenence and cardio the rest off. that is what i am doing, except on cardio only days i cut out a like 200 calories. Other than that i am focusing on HIIT biking (30 second sprint: 30 second light pedal) and i do it first thing in the mornings monday and wed, and other days i do it after i lift totalling 5 cardio sessions a week and 4 lifting sessions a week.

heres my diet...PLEASE GIVE SOME FEEDBACK, I'D LOVE IT. MY MAIN GOAL IS TO LOSE MY GUT BY SUMMER TIME SO I AM GIVING MYSELF ALL SEMESTER TO DO SO!

Tuesday (Chest / Shoulders / HIIT)
Thursday (Back / Abs / HIIT)

8:30AM ? Wakeup
One scoop of Whey
(120 calories, 1g Fat, 4g Carbs, 24g Protein)

9:00AM ? Meal One
4 Eggs
(280 calories, 18g Fat, 0g Carbs, 24g Protein)
One Whole Wheat Bagel
(270 calories, 2g Fat, 55g Carbs, 12g Protein)
Two Tbsp. Peanut Butter
(210 calores, 16g Fat, 6g Carbs, 8g Protein)
MEAL TOTAL: 760 Calories, 36g Fat, 61g Carbs, 44g Protein

11:00PM ? Meal Two (PREWORKOUT)
One scoop of Whey
(120 calories, 1g Fat, 4g Carbs, 24g Protein)
One Banana
(110 calories, 0g Fat, 28g Carbs, 1g Protein)
MEAL TOTAL: 230 calories, 1g Fat, 32g Carbs, 25g Protein)

1:30PM ? Meal Three (POSTWORKOUT)
2 Scoops Whey
(240 calories, 2g Fat, 8g Carbs, 48g Protein)
32 oz Gatorade
(200 calorites, 0g Fat, 56g Carbs, 0g Protein)
MEAL TOTAL: 440 Calories, 2g Fat, 64g Carbs, 48g Protein


4:00PM ? Meal Four
Can of Tuna
(150 calories, 2gfat, 0g Carbs, 32g Protein)
One Tbsp of Light Mayo
(20 Calories, 2g Fat, 1g Carbs, 0g Protein)
2 Slices Wheat Bread
(220 Calories, 3g Fat, 40g Carbs, 8g Protein)
MEAL TOTAL: 390 Calories, 7g Fat, 41g Carbs, 40g Protein

6:00PM ? Meal Five
Lean Burger
(260 calories, 15g Fat, 0g Carbs, 30g Protein)
Whole Wheat Bun
(150 calories, 2g Fat, 28g Carbs, 6g Protein)
One Slice Fat Free Cheese
(20 Calories, 0g Fat, 2g Carbs, 5g Protein)
MEAL TOTAL: 430 Calories, 17g Fat, 30g Carbs, 41g Protein

8:30PM ? Meal Six
8oz Chicken Breast
(240 calories, 4g Fat, 0g Carbs, 48g Protein)
4 Cups Salad
(25 calories, 1g Fat, 5g Carbs, 2g Protein)
MEAL TOTAL: 265 Calories, 5g Fat, 5g Carbs, 50g Protein

10:30PM ? Meal Seven
2 Scoops Whey
(240 calories, 2g Fat, 8g Carbs, 48g Protein)

12:30 Prebed ? Meal Eight
1 cup low-fat cottage cheese
(180 Calories, 3g Fat, 10g Carbs, 26g Protein)
Two Tbsp. Peanut Butter
(210 Calories, 16g Fat, 6g Carbs, 8g Protein)
MEAL TOTALS: 390 Calories, 19g Fat, 16g Carbs, 34g Protein

GRAND TOTALS: 3265 calories, 90g Fat, 261g Carbs, 354g Protein













Monday / Wednesdays

Pre AM Cardio (10AM):
1/2 scoop Whey
(60 calories, 1g Fat, 2g Carbs, 12g Protein)

11AM ? Meal One
4 Eggs
(280 calories, 18g Fat, 0g Carbs, 24g Protein)
One Whole Wheat Bagel
(270 calories, 2g Fat, 55g Carbs, 12g Protein)
Two Tbsp. Peanut Butter
(210 calores, 16g Fat, 6g Carbs, 8g Protein)
MEAL TOTAL: 760 Calories, 36g Fat, 61g Carbs, 44g Protein

1:00PM ? Meal Two
12 oz lowfat milk
(135 calories, 0g Fat, 18g Carbs, 12g Protein)
1 scoop Whey
(120 calories, 1g Fat, 4g Carbs, 24g Protein)
1 Apple
(80 Calories, 1g Fat, 21g Carbs, 0g Protein)
MEAL TOTALS: 335 calories, 2g Fat, 43g Carbs, 36g Protein


3:30PM ? Meal Three
Lean Burger
(260 calories, 15g Fat, 0g Carbs, 30g Protein)
Whole Wheat Bun
(150 calories, 2g Fat, 28g Carbs, 6g Protein)
One Slice Fat Free Cheese
(20 Calories, 0g Fat, 2g Carbs, 5g Protein)
MEAL TOTAL: 430 Calories, 17g Fat, 30g Carbs, 41g Protein

5:30PM ? Meal Four
Can of Tuna
(150 calories, 2gfat, 0g Carbs, 32g Protein)
One Tbsp of Light Mayo
(20 Calories, 2g Fat, 1g Carbs, 0g Protein)
2 Slices Wheat Bread
(220 Calories, 3g Fat, 40g Carbs, 8g Protein)
MEAL TOTAL: 390 Calories, 7g Fat, 41g Carbs, 40g Protein


7:30PM ? Meal Five
8oz Chicken Breast
(240 calories, 4g Fat, 0g Carbs, 48g Protein)
4 Cups Salad
(25 calories, 1g Fat, 5g Carbs, 2g Protein)
MEAL TOTAL: 265 Calories, 5g Fat, 5g Carbs, 50g Protein

9:30PM ? Meal Six
2 Scoops Whey
(240 calories, 2g Fat, 8g Carbs, 48g Protein)

11:30PM ? Meal Seven
8oz Chicken Breast
(240 calories, 4g Fat, 0g Carbs, 48g Protein)
4 Cups Salad
(25 calories, 1g Fat, 5g Carbs, 2g Protein)
MEAL TOTAL: 265 Calories, 5g Fat, 5g Carbs, 50g Protein

Prebed ? Meal Eight
1 cup low-fat cottage cheese
(180 Calories, 3g Fat, 10g Carbs, 26g Protein)
Two Tbsp. Peanut Butter
(210 Calories, 16g Fat, 6g Carbs, 8g Protein)
MEAL TOTALS: 390 Calories, 19g Fat, 16g Carbs, 34g Protein


GRAND TOTALS: 3135 calories, 93g Fat, 284g Carbs, 355g Protein




SPLIT
Monday ? HIIT Morning Cardio
T ? Chest/Shoulders/Abs ? HIIT after lift
W ? HIIT Morning Cardio
T ? Back / Abs HIIT after lift
F ? Arms ? HIIT after lift
S ? Legs
S ? Rest

[andrew o]

hmm, saturday and sunday didnt post. but saturdays diet is the same as tues and thurs and sunday is the same as mon/wed.

[bookv]

Looks very good to me. The only thing I wonder is on your workout days, you wait 2.5 hrs from your PWO shake to your next meal. Both the gatorade and whey are digested rather quickly, do you get hungry b4 the you get to that meal?

[andrew o]

haha you are dead on! yeah, since i just started this diet this week since it was the beginning of the semester i was just trying it out for size and those times fit good within my schedule (work, between class, gym, etc) so the first day i waited 2.5 hrs to eat again i was sitting in my Literature class and it was silent and my stomach growled SO DAMN LOUD, haha so embarrasing, so before im going to that class (at 2:15) i take a scoop of whey, i did that yesterday(thursday) and i still felt a little hungry, but i dont think i should up my calories anymore on workout days because then its just too many i feel?

suggestions?

[bookv]

I kno wut you mean man, I workout b4 class too. Are you allowed to eat in class? Sometimes I just eat in class. My PWO shake is usually 1 scoop whey, 1 cup milk, a banana and about 1/3 to 1/2 cup oats. Its got a little bit of slower digesting carbs and protein in it, so it could last me around 2 hours. It works out to around 450 cals too.

[andrew o]

i like to keep my PWO carbs fast digesting, ive noticed a great difference. i probably am allowed to eat in class, but the fact of the matter is, i just dont feel like inconveinencing the people around me by the smell of tuna haha. maybe a shake, but i like to eat whole food over shakes.

what do you think about the daily intake? think i should keep it maintenence or cut out 100 calores or something?

[bookv]

Lol nothing like the fine aroma of tuna in class, i usually stick to turkey and cheese sandwiches in class. I think you should give your current breakdown a try before cutting more calories, you've given yourself the entire semester, that's plenty of time to notice the minor changes made. But you can continually assess your progress too, if say after a few weeks, you haven't seen the desired changes, make reductions then.

[andrew o]

very good advice, im just hoping to lose about a pound or two a week and cut untill i can see my abs, who knows how long that will be since i weigh 215 now. thanks for the input!! repped.



anyone else got some input?

[andrew o]

bump for more input!

[andrew o]

???