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Usman_08
07-14-2009, 10:52 AM
Hey everyone, its my first time cutting, i'm 6 foot 2, 220lbs and probably at around 20% bodyfat. This is my planned diet, im cutting at around 3000 cals a day. What do you think ? Any help is appreciated. Also, whats the best time to do cardio to lose fat ? Thanks

Cut Diet 3000 ? 294 grams protein, 180 grams carbohydrates, 120 grams fat

Cardio ? 45 minutes pre-workout 3 times a week (130-150 beats per minute)
6 scoops X-Tend during workout and 2 scoops straight after workout

Meal One (9am) - 49 grams protein, 30 grams carbohydrate, 20 grams fat

6 egg whites
1 whole egg
2 oz grilled chicken (57 grams)
1.3 cups steamed spinach
18 almonds
6.5 oz peeled ruby red grapefruit (184 grams)

Meal Two (11am) - 49 grams protein, 30 grams carbohydrates, 20 grams fat

2.5 scoops whey protein
2 cups steamed broccoli
18 almonds OR 4 oz avocado (113 grams)

Meal Three (2pm) - 49 grams protein, 30 grams carbohydrates, 20 grams fat

6 oz grilled chicken breast OR 6 oz tuna (170 grams)
1.5 cups steamed broccoli
24 almonds

Meal Four (5pm) - 49 grams protein, 30 grams carbohydrates, 20 grams fat

6 oz grilled chicken breast OR 6 oz tuna (170 grams)
1.5 cups steamed broccoli
24 almonds

Gym ? start with cardio and then move on to standard split 7.00 ? 8.45pm, use X-tend

Meal Five (9.15pm) - 49 grams protein, 30 grams carbohydrates, 20 grams fat

6 oz grilled chicken breast OR 6 oz tuna (170 grams)
1.5 cups steamed broccoli
24 almonds

Meal Six ? (11.15pm) 49 grams protein, 30 grams carbohydrates, 15 grams fat

*This meal is replaced every 3rd day with the carb meal

2.5 scoops whey
1 cup steamed broccoli
18 almonds
6.5 oz peeled ruby red grapefruit (184 grams)

*Carb Meal (day 3, every 18th meal, must be eaten in this order, minimum 30 minutes for consumption. Drink little water in the 30 minutes before and after this meal) ? 180 grams carbohydrates, 30 grams fat

1.5 cups steamed green beans
1 cup oatmeal (measured dry) water added, then microwaved
6.5 oz peeled ruby red grapefruit (184 grams)
? table spoon of honey
18 almonds
10 oz yam OR sweet potato (283 grams)
2 table spoon peanut butter

geoflex90
07-14-2009, 06:28 PM
You have to cut down the fat much more..to about 60 grams ide say. Becuase your getting enough calories from your proteins and carbs. And when you reduce the fat your gonna reduce about 540 calories

keels141
07-14-2009, 06:37 PM
You're pretty lucky if you can cut on 3k cals a day lol. That looks like a pretty nutritious diet though; when you're on that amount of cals when cutting it's a lot easier to get the required macros and nutrients for your body than if you were on ~2000 cals a day. Good idea putting the nuts in there and you also have a lot of protein and vegetables.

In response to the above post ^^^, I don't think you have to cut fat per se if you lose weight at 3000 cals, because total calories will determine weight loss.

If you need to cut calories then I'd say fat should be cut first and maybe look at upping the carbs by, especially around your workout time to provide better energy for lifting. I wouldn't drop fat to any lower than 60 grams though.