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View Full Version : Newbie about to cut, critique my meal plan please!



bucky6900
01-14-2011, 11:38 AM
Iím going to be starting my cut for the first time next week and wanted to see what some more experienced people thought about my meal plan. Iím 6í 185Lbs and not sure about body fat, but the averages of the tests are 16-18%. Three high intensity 1hr workouts a week with 2 days of cardio mixed in. Trying to get around 2,200-2,400 calories a day. Any advice would be great. And this is not going to be my exact meal plan every day, but something like this will be the norm.

Meal One :
Oatmeal, Peanut Butter, Bread, Egg
400 Calories, 16g Fat, 44g Carbs, 20.5g Protein
Meal Two:
Casein Protein, Milk
362 Calories, 7G Fat, 18G Carbs, 56G Protein
Meal Three:
Chicken, Rice Broccoli
380Calories, 3G fat, 52G Carbs, 35G Protein
Meal Four:
String Cheese, Tuna, Bread, Milk
372 Calories, 13G Fat, 28G Carbs, 40G Protein
Meal Five:
Chicken, Rice, Broccoli
380 Calories 3G Fat, 52G Carbs, 35G Protein
Meal Six:
Cottage Cheese, Almonds
387Calories, 27G Fat, 16G Carbs, 24.5G Protein
Daily Total:
2281.5 Calories, 69G Fat, 210G Carbs, 211G Protein

On workout days one of the meals will be done with a whey protein shake immediatly after workout is done. Should I also include a whey shake after cardio workouts?

WonderPug
01-14-2011, 11:40 AM
You're eating too little fat. You should be consuming 0.45 to 1.0 grams per pound of bodyweight.

Also, why are you eating six times per day?

Foe1605
01-14-2011, 11:49 AM
I’m going to be starting my cut for the first time next week and wanted to see what some more experienced people thought about my meal plan. I’m 6’ 185Lbs and not sure about body fat, but the averages of the tests are 16-18%. Three high intensity 1hr workouts a week with 2 days of cardio mixed in. Trying to get around 2,200-2,400 calories a day. Any advice would be great. And this is not going to be my exact meal plan every day, but something like this will be the norm.

Meal One :
Oatmeal, Peanut Butter, Bread, Egg
400 Calories, 16g Fat, 44g Carbs, 20.5g Protein
Meal Two:
Casein Protein, Milk
362 Calories, 7G Fat, 18G Carbs, 56G Protein
Meal Three:
Chicken, Rice Broccoli
380Calories, 3G fat, 52G Carbs, 35G Protein
Meal Four:
String Cheese, Tuna, Bread, Milk
372 Calories, 13G Fat, 28G Carbs, 40G Protein
Meal Five:
Chicken, Rice, Broccoli
380 Calories 3G Fat, 52G Carbs, 35G Protein
Meal Six:
Cottage Cheese, Almonds
387Calories, 27G Fat, 16G Carbs, 24.5G Protein
Daily Total:
2281.5 Calories, 69G Fat, 210G Carbs, 211G Protein

On workout days one of the meals will be done with a whey protein shake immediatly after workout is done. Should I also include a whey shake after cardio workouts?

Just make it easy on yourself and focus on calories and protein. IMO you are making things more complicated than they have to be by breaking down the macros for each meal.

Shoot for 1 to 1.5 grams of protein per pound of LBM (lean body mass) per day and fill the rest of the calories with whatever you want.

WonderPug
01-14-2011, 11:52 AM
Just make it easy on yourself and focus on calories and protein.

This is very bad advice.

Sufficient dietary fat is essential to proper hormonal balance. Make sure you're consuming between 0.45 grams and 1.0 grams per pound of bodyweight.

bucky6900
01-14-2011, 12:00 PM
This is very bad advice.

Sufficient dietary fat is essential to proper hormonal balance. Make sure you're consuming between 0.45 grams and 1.0 grams per pound of bodyweight.

from what i had read a lot of people advised to eat 5-6 meals a day, basically a meal every 3ish hours. would you suggest 5 meals at a higher calorie count? And i will up my fat to around 100 g a day to get enough in my diet, thank you for the insight.

Foe1605
01-14-2011, 12:00 PM
This is very bad advice.

Sufficient dietary fat is essential to proper hormonal balance. Make sure you're consuming between 0.45 grams and 1.0 grams per pound of bodyweight.

Your point would be relevant if the OP were a menstruating female.

WonderPug
01-14-2011, 12:05 PM
Your point would be relevant if the OP were a menstruating female.

You're dead wrong.

Please see: http://forum.bodybuilding.com/showthread.php?t=121703981



from what i had read a lot of people advised to eat 5-6 meals a day, basically a meal every 3ish hours. would you suggest 5 meals at a higher calorie count? And i will up my fat to around 100 g a day to get enough in my diet, thank you for the insight.

Meal timing and frequency are irrelevant assuming proper daily nutrition for anyone other than those engaging in extreme activities (such as a triathlon).

Please see: http://forum.bodybuilding.com/showthread.php?t=123915821

coopermax
01-14-2011, 12:05 PM
You dont need to eat that often, unless you want to, I could not fit that in my work day, and Pug is correct.....more fats, less supps, and you might want to mix it up a bit, if you are eating that everyday, it will get old fast, and when it gets old, the wheels may come off the whole thing

Foe1605
01-14-2011, 12:11 PM
You're dead wrong.

Please see: http://forum.bodybuilding.com/showthread.php?t=121703981


Fair enough. I just think it's easier for beginners to maintain a diet plan when they keep it as simple as possible.

WonderPug
01-14-2011, 12:12 PM
^ Tracking total caloric intake, as well an insuring protein and fat sufficiency is hardly complicated, but it is essential to success.

mosdel
01-14-2011, 12:28 PM
uh oh, i'm only getting about 60 grams of fat which is about 0.35 grams per my body weight (per my 1700 calorie diet)

no wonder i feel like my libido has been affected. i better increase that.

LukeElliott69
01-14-2011, 12:46 PM
Fair enough. I just think it's easier for beginners to maintain a diet plan when they keep it as simple as possible.

agreed, keeping it simple is great if you only eat foods you enjoy why not, saves hunting around the house for nutrients and trying to count them. if you already know what your eating every day then you wont have the stress and the worry of what you need to get for you next meal, or go hunting around for food because you already know what you are going to have.