Advice and critiques of my cutting diet

[jay_dub]

I'm 6'2, 250-255 lbs, 21 years old and probably around 18% bf. I need to cut and to do it right. Honestly I've never cut right in my life and need to start now. I've been bulking for about 1.5 years. Training around 4 years.

Heres what I have so far.

Meal 1 (8:00 am)
12 egg whites, 1 cup oats
Meal 2 (10:00 am)
1 can tuna, 1/2 cup brown rice
Meal 3 (12:00 pm)
1 chicken breast, 1/2 cup brown rice
Meal 4 (2:00 pm)
Same as 2
Meal 5 (4:00 pm)
Same as 3
Meal 6 (6:00 pm)
Same as 2
Meal 7 (8:00 pm)
1 Chicken breast, 1 cup brown rice, 1 cup broccoli

First off, is this too much brown rice? I could substitute something else in there but I dont know what it would be.

Pre workout shake would consists of 3 scoops whey and 1 cup oats. Same for post workout shake. Also somewhere in there I would need to get in 4 tablespoons of olive oil.

Macros come out to be 40/30/30 with 361g protein, 280g carbs, and 112g fat, with a total of 3500 cals. I would do morning cardio on a bike or eliptical for 30 minutes, low intensity.

Any critiques would be awesome. Thanks

 

[champ00]

really you can cut on cycles, but if you dont have your diet in check your results will fail you. as i tell and share with my clients, its all what your goals are and how bad you want to achieve them. if you fail its because your determenation wasnt in order. i can give you countless food groups to consume, but theres so much more info thats needed from you. any one can give meals to consume but really until a person taps into your likes dislikes, blood type plays an important roll also, believe it or not, im a dietition and sports nutritionist and have been for a long time. so much would have to be planed out and thats why i get payed great money to write up plans.

 

[doitright]

I'm 6'2, 250-255 lbs, 21 years old and probably around 18% bf. I need to cut and to do it right. Honestly I've never cut right in my life and need to start now. I've been bulking for about 1.5 years. Training around 4 years.

Heres what I have so far.

Meal 1 (8:00 am)
12 egg whites, 1 cup oats
Meal 2 (10:00 am)
1 can tuna, 1/2 cup brown rice
Meal 3 (12:00 pm)
1 chicken breast, 1/2 cup brown rice
Meal 4 (2:00 pm)
Same as 2
Meal 5 (4:00 pm)
Same as 3
Meal 6 (6:00 pm)
Same as 2
Meal 7 (8:00 pm)
1 Chicken breast, 1 cup brown rice, 1 cup broccoli

First off, is this too much brown rice? I could substitute something else in there but I dont know what it would be.

Pre workout shake would consists of 3 scoops whey and 1 cup oats. Same for post workout shake. Also somewhere in there I would need to get in 4 tablespoons of olive oil.

Macros come out to be 40/30/30 with 361g protein, 280g carbs, and 112g fat, with a total of 3500 cals. I would do morning cardio on a bike or eliptical for 30 minutes, low intensity.

Any critiques would be awesome. Thanks

thats pretty close to what i do bro except that my last meal is protein only, no carbs unless that last meal is post workout, then obviously I would add the carbs. some people will probably chime in and say this looks good and some will disagree. You have to find what macro combination works for you. What works for one will not work for another. You can easily see that by all the different diets guys on here follow. Some do low to zero carbs and high fat, others stay moderate to high carbs all of the time and low fat. Try what you have planned and stick with it for some time and see how you do. You cant do one thing for a few days and say its not working and switch to something else. You will never figure out your body. Good luck man.

 

[pesty4077]

Looks like a clean diet, however i do not see a whole grains, fruit, or vetables. You also did not mention your time line and goals, which is important. i personally like to go 35 protien, 45 carbs, 20 fats. i eat like that all year around, and at 6'1" I weigh 210 with 10% bodyfat. not bad for an old man at 48.

 

[pesty4077]

One more thing that diet is too repetive, and you will get bored of it fast. Spiced it up with variety.

 

[jay_dub]

thats pretty close to what i do bro except that my last meal is protein only, no carbs unless that last meal is post workout, then obviously I would add the carbs. some people will probably chime in and say this looks good and some will disagree. You have to find what macro combination works for you. What works for one will not work for another. You can easily see that by all the different diets guys on here follow. Some do low to zero carbs and high fat, others stay moderate to high carbs all of the time and low fat. Try what you have planned and stick with it for some time and see how you do. You cant do one thing for a few days and say its not working and switch to something else. You will never figure out your body. Good luck man.

Thanks bro, I'll consider placing the carbs in the last meal somewhere else.

Looks like a clean diet, however i do not see a whole grains, fruit, or vetables. You also did not mention your time line and goals, which is important. i personally like to go 35 protien, 45 carbs, 20 fats. i eat like that all year around, and at 6'1" I weigh 210 with 10% bodyfat. not bad for an old man at 48.

Isnt brown rice whole grains? As for as vegetables and fruit, I could add some in here and there with the meals, which wouldnt be a problem. Thanks

My time line would be around 12-16 weeks, depending on how well everything goes. I want to get around 8-10% while maintaining all of my muscle. I'll be on cycle during it all.

 

[jay_dub]

One more thing that diet is too repetive, and you will get bored of it fast. Spiced it up with variety.

You're right it is very repetitive. But repetition makes things easy for me and once I get in the habit of doing things that way it shouldnt be a problem. When I have to think about what I'm going to prepare the next day, it seems I run into problems and start slacking. I'm definitely going to have to get used to saying no to the stuff I enjoy most though.

 

[pesty4077]

Are you doing a competition? If not take a longer period, never count calories, drink plenty of water. I too started out at 250 with bodyfat of 21%, You can do it Bro!

 

[jay_dub]

Nope, no competitions for me. How long of a period do you think this would take? And why do you say never count calories?

Seems like you've been in a very similar situation to mine. How long did it take you to get down to where you are?

 

[pesty4077]

It took me about 1 year, and I say never count calories, because people end up starving the very muscle they are trying to keep while losing weight. Focus more on your ratios. And if you are going to eat that much protien, take something for your liver, such as milk thistle or liv52. You need variety or you will not last too long on that diet. I do believe that you can go 8-10 weeks on that diet and lose alot of bodyfat. Very important, your pre and post workout- pre 50/50/20 and post 25/65/10. you need carbs after your workouts to replenish your muscles. If your interested you can email me and I will tell you what I eat per day. Clean eating is the key and not starvation!!

 

[Galloping Gazelle]

I'm 6'2, 250-255 lbs, 21 years old and probably around 18% bf. I need to cut and to do it right. Honestly I've never cut right in my life and need to start now. I've been bulking for about 1.5 years. Training around 4 years.

Heres what I have so far.

Meal 1 (8:00 am)
12 egg whites, 1 cup oats
Meal 2 (10:00 am)
1 can tuna, 1/2 cup brown rice
Meal 3 (12:00 pm)
1 chicken breast, 1/2 cup brown rice
Meal 4 (2:00 pm)
Same as 2
Meal 5 (4:00 pm)
Same as 3
Meal 6 (6:00 pm)
Same as 2
Meal 7 (8:00 pm)
1 Chicken breast, 1 cup brown rice, 1 cup broccoli

First off, is this too much brown rice? I could substitute something else in there but I dont know what it would be.

Pre workout shake would consists of 3 scoops whey and 1 cup oats. Same for post workout shake. Also somewhere in there I would need to get in 4 tablespoons of olive oil.

Macros come out to be 40/30/30 with 361g protein, 280g carbs, and 112g fat, with a total of 3500 cals. I would do morning cardio on a bike or eliptical for 30 minutes, low intensity.

Any critiques would be awesome. Thanks

Good rule... Carbs in the morning (healthy)fats at night.
Check out the palumbo diet for great results on cutting. And/Or contact Fit by Design Rob Pyfer or Dusty Hanshaw for a contest prep diet. They are both amazing at getting competitors to where we need to be. pm Rob Roy on here and he'll hook you up. Good luck!

 

[inoverdrive]

Good rule... Carbs in the morning (healthy)fats at night.
Check out the palumbo diet for great results on cutting. And/Or contact Fit by Design Rob Pyfer or Dusty Hanshaw for a contest prep diet. They are both amazing at getting competitors to where we need to be. pm Rob Roy on here and he'll hook you up. Good luck!

I agree with GG here. Also maybe try some lba's. Me personally, i can not eat that much rice so i have to cut back. You may want to try to get some more greens in there (broccoli, asparagus, cucumbers, etc.)

 

[oldfella]

GG makes a good point. All I was going to say is drop carbs in the afternoon and I don't really see any good fats in your diet, well not listed anyway. Add some good fats all the way through.

 

[jay_dub]

Thanks for the replies so far. I'll check into what GG said.

And its not stated in the actual diet, but I wrote I would have to add in 4 tablespoons of olive oil somewhere in there for the healthy fats.

 

[PHIL HERNON]

PLEASE

Recheck your ratios.........there is no way that diet is 30% fat, NO WAY. You have miscalculated someplace.

 

[jay_dub]

Recheck your ratios.........there is no way that diet is 30% fat, NO WAY. You have miscalculated someplace.

Check it out Phil. Heres the exact diet I posted originally, on fitday.

Like I told Oldfella, if you keep reading past the diet I wrote I needed to add in 4 tablespoons of olive oil in there somewhere.