check out my diet

[mrbojangle6]

Hi everyone I am new to this forum and would like to get help reviewing my diet for a cut. I weigh 193 and about 5'11 with about 15% body fat. I want to get to about 12% bodyfat . I am using fitday to help create my diet and this one is coming out to about 40/40/20 at 2000 calories. I normally eat 3000 calories to mantain weight. I lift 3 times a week and run for 20 minutes each time.

Breakfast:
4 whole eggs
2 packets of oatmeal

Lunch:
turkey sandwich (1/2 pound of turkey) with whole wheat bread

snack:
2 bananas

dinner:
2 plain chicken cutlets
2 baked potatoes

snack:
1 serving EAS protein shake with 2% milk

Thank you for your help

[wedgylx]

try to eat 6-8 meals instead of 3

Dont eat the yolks of your eggs, try 5 eggs for breakfast with only 2 yolks.

switch brown rice for the potatoes

eat real oats instead of the processed instant garbage

try to snack on sugarfree items, not bananas. Beef jerky, cottage cheese, mixed veggies are all better options

try making your shakes with water instead of milk, or half water/half milk

[mrbojangle6]

This diet is a 68/19/13 break up and its 1754 calories a day. 282 grams of protein, 89g carbs and 24g fats.

meal 1:
4 egg whites
2 packets oatmeal
meal 2:
turkey sandwich (1/2 pound)
meal 3:
EAS protein powder 22g ( made with water)
meal 4:
1 can of tuna
meal 5:
2 chicken cutlet
1 cup of broccoli
meal 6:
1 cup of cottage cheese
meal 7:
EAS protein powder 22g ( made with water)

Thank you for your help

[wedgylx]

that looks better. How much do you weight? It doesnt seem like many calories.

you might think about switching the protein shake and cottage cheese to make the cottage cheese your last meal of the day. The digestion time of cottage cheese is a lot longer than whey, so it can help you stay anabolic at night and preserve muscle mass

[mrbojangle6]

I weigh 193lbs and i am 16 years old. Normally i would eat around 3000 cals to maintain weight. I have tried to cut many times and the only time i could lose the weight was when I would bascially starve myself. That was a big mistake because I lost alot of muscle. So I was trying to keep the calories low to see how it would work.

[wedgylx]

I weigh 193lbs and i am 16 years old. Normally i would eat around 3000 cals to maintain weight. I have tried to cut many times and the only time i could lose the weight was when I would bascially starve myself. That was a big mistake because I lost alot of muscle. So I was trying to keep the calories low to see how it would work.

I would shoot for 1900-2000 calories, 50% protein - 35% carbs - 15% fat

[mrbojangle6]

I would shoot for 1900-2000 calories, 50% protein - 35% carbs - 15% fat

I will try to get in between that range. I will keep posted on the success of the diet and my weight change. Thank you for your help.

[Bruiser1]

dadadadadad dog show


Hi everyone I am new to this forum and would like to get help reviewing my diet for a cut. I weigh 193 and about 5'11 with about 15% body fat. I want to get to about 12% bodyfat . I am using fitday to help create my diet and this one is coming out to about 40/40/20 at 2000 calories. I normally eat 3000 calories to mantain weight. I lift 3 times a week and run for 20 minutes each time.

Breakfast:
4 whole eggs
2 packets of oatmeal

Lunch:
turkey sandwich (1/2 pound of turkey) with whole wheat bread

snack:
2 bananas

dinner:
2 plain chicken cutlets
2 baked potatoes

snack:
1 serving EAS protein shake with 2% milk

Thank you for your help

[wedgylx]

I will try to get in between that range. I will keep posted on the success of the diet and my weight change. Thank you for your help.

no problem! keep me updated

[dinoiii]

I like Wedge's suggestion on this one - so will NOT add.

This is a rarity! ;-)

Or maybe I am just that tired!

[wedgylx]

I like Wedge's suggestion on this one - so will NOT add.

This is a rarity! ;-)

Or maybe I am just that tired!

I guess great minds just think alike ;)

[mrbojangle6]

Today was my first day starting my diet. This morning i weighed in at 199lbs. I am trying to get down to around 170lbs. I lifted and ran for 20 minutes today.

[mrbojangle6]

I have been dieting for 2 weeks so far and i am now 187.5LBS. I have lost 4.5Lbs. But Im not really seeing that much of a difference in the mirror of any loss. Im not sure if im just losing muscle and not much fat. But i dont think im losing much muscle because my strength has been the same. Or should I switch my diet up again.
Thank you for you help

[rn.method]

Mr. Bo,

Looking good bro! You're not going to lose alot real fast. 4.5lbs in 2weeks is good man. just keep it up and stay focused.

Are you using any supps. to help boost fat loss?

[wedgylx]

thats plenty of loss brother! 2lbs a week is what you want to shoot for generally. Any more and you will be risking loss of muscle (that is depending on starting bf%, obviously someone at a higher % bf can expect to lose a little more off the start)

[Clickster]

Wedge is the diet master, he helped me out with mine awhile back.
It helped me a lot.

[wedgylx]

Wedge is the diet master, he helped me out with mine awhile back.
It helped me a lot.

;) thanks man. Anythign i can do to help

[mrbojangle6]

Thank you alot for the advice. But I was more of wondering if i would be losing more muscle than fat. Because I have been doing body measurements and dont really notice that much of a change just lower weight. Im in no rush to lose all the weight fast and want to retain all the muscle I can. Also if i should do like high carb days when I lift and low carb days when I dont lift?
Thank you for your help

[Clickster]

Just because you don't notice much change does not mean you are losing muscle. The only way I could see you losing any muscle would be if you are starving yourself, and from your diet, it doesnt look like you are.

Remember:
6-8 Meals > 3 Meals

[mrbojangle6]

Yea your right thank you for your help.

[wedgylx]

I'd try to take weekly pics to compare and a journal so you can see if you're losing any strength.

[mrbojangle6]

I have been keeping a journal and my strength has gone up alittle and I did take a before picture.

[Clickster]

If your journal has your strength going up, I don't think you have anything to be worried about.

[mrbojangle6]

Today I weighed in at 184. I so far have lost an inch on my waist.