Critique My Cutting Diet
Since I am switching away from my CKD I am making a new cutting diet for myself. Here is what I was thinking of for my diet and wanted to see if you guys had any comments on it.
This is all based around my BMR and subtracting 1166 calories a day from that to get a target weightloss of 2 lbs a week (4,082 calories = 1 lb of fat so I need to cut 8164 cals a week to lose 2 lbs, or 1166 a day). I am eating around 1.5 grams of protein per LBM, and the rest of the calories are divided between carbs and healthy fats. I think I have a reasonable breakdown right now, but am open to suggestions on a macronutrient ratio scheme (I think the main thing is to just get the neccessary protein and calories though). Right now it is about 40P/30C/30F ratios which is just because I think this is a diet I can follow pretty easily.
Here is a sample diet I made which I will be switching up day to day. All meals are designed so that I am not stacking Fats and Carbs together in one meal. Any critiques on my meal planning would be appreciated also:
6 egg whites
Oatmeal (1/2 cup dry)
Whey Protein (46g protein)
Dextrose (96 gr carb)
8 oz Chicken Breast
1/2 Cup Brown Rice Dry
8 Oz Lean 93/7 Ground Beef
1/2 Cup Brown Rice Dry
Mayo 1 tbsp
Olive Oil + Vinegar Dressing (2 tbsp)
#6 Latenight Snack
Whey (23 gr)
Flax Oil 1 tbsp
Totals 2611 calories 91g fat/203g carb/244g protein
I will be lifting 4 days a week and doing cardio at least 3 times a week. Planning on doing the cardio on an empty stomach if my schedule allows me to.
Creatine, Glutamine, R-ALA, Sesathin, Cycle Between Clen and EC Stack, BCAA powder, Citrulline Malate, Multivitamins, ZMA
looks good. I usually don't go past 70gm of fat or 25% fat.. but the numbers I see generally look good. I'm just curious how much do you weigh and what is your bf%?
I weigh around 220 right now, bf% I have no idea but I plan on getting it tested this week at the doctors. I was thinking of dropping the fat a little too, I think overall it just needs a little tweaking.
yeah just a little :cool: ... let me know about everything, I'm always interested in the workouts and diet journals people write, it's inspiring to me and gives me ideas for my diets... I'm in the same boat you are in.. I'm getting sick of the CKD diet I'm on and want to just strait up cut..
good luck man and keep us posted
If I read your post correctly your saying your BMR is about 3700 at 220lbs. Seems high to me. Your cutting alot of calories a day if this is the case. I would change the amount you cut such as 700 one day 500 one day do your 1100 one day ect... so your metabolic rate dosent' slow down. Otherwise you will get stuck and start waisting muscle.
Good point X, I forgot to mention that I was cycling the diet where one week I would be down that 1100 cals the next only down 600. That way my metabolism doesnt get used to it. I'm not to worried about losing muscle, I've done this type of cutting before and my muscle loss was minimal. Any thoughts?
I just wouldn't go an entire week at a certain calorie defecit. Change it up more often to keep your body guessing and burning fat. I'm not concerned about you losing muscle, that would be minimul at best but you can have issues if you metobalism slows then has to speed up again. IMOP
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