Am I tracking with my cutting diet??

[RUNMYTA]

I put all of this in a Nutrition Calculator and it just didn't look right. Maybe it was the calculator. I have been bulking for about 6 months and now it is time to starting trimming up for summer. Please provide advice to my cutting diet.. Should I eat something before my weight training? Thanks!

37YRS old
6'1"
239lbs
Apprx. 16-18% BF

0600: Wake up
0700: Weight Training (5days per week)
0830: 2 Scoops Whey in H2O, 4 Egg Whites
1130: 6oz Chick Breast, Mixed Fresh Veggies (Broccoli, Cauliflower, Tomatoes Lettuce) Basically a tossed salad
1430: 1 Tin Tuna
1700: 30-45mins Cardio (Mostly Jogging) (4-5 days per week)
1800: 6oz Chick Breast/Lean steak/Turkey, steamed Veggies or Whole Grain Pasta
2030: 4oz Almonds, 4oz Fat Free Cottage Cheese, fish oil, multi-vitamin
2130: Bed

 

[kagenical]

I would never train on an empty stomach... And I practice Intermittent Fasting daily. I have at least two glasses of skim milk before a workout (as I cannot digest whey and can't afford BCAA's). Completely fasted training lowers my strength by as much as 25% on my isolation lifts, and 50% on my major compound lifts. You may be different so YMMV.

Doing some basic math on your diet resulted in: 1700-1900Kcal per day... With a major chunk going to your almonds. You'd also be taking in around 200g of protein. I might suggest you whey your chicken breasts, it's almost never that a pre-frozen breast works out to exactly 6oz. May I ask why you're consuming most of your calories from Almonds? I personally try to reduce my nut consumption during a cut, as they contain massive amounts of Omega 6 fats and none of the other Omega's. Eating your omega fats out of proportion (aka getting many times more Omega 6 than 3 and 9, which is a chronic problem in today's vegetable-oil laden diet) can cause issues with blood lipid profiles - again YMMV.

Finally, the diet doesn't look bad at all, but for someone lifting and running 5x a week (or even 3x a week) eating ~1800Kcal seems a bit low to me. That's what I eat at 180lbs to cut fat, while also incorporating less exercise than you. Just cycle your proteins, don't let your body get too comfortable with chicken breasts day in and out. Your muscles will thank you.

 

[tonytooagain]

I think you need more meat, just my personal thoughts... I didn't notice any decent gains tell I got my protein to lbm ratio above 1.5:1 roughly.

 

[red head]

i would swap your cardio and weight training around if the cardio is low intensity then fasted is no problem but you should NEVER train with weights fasted . also leave out the pasta that you have later in the day . when dietin the only carbs i have are hi gi 15/20 mins before hitting the iron then hi gi carbs again pwo the rest of the day just veg's n my last meal is just pro + fat

 

[Bucszilla]

This is what I've been sticking with and the fat is really dropping fast all the while I am making strength and size gains.

I'm 6'1" 195 9% BF (Goal is 6%BF within 6 weeks)

BASELINE Macronutrient Breakdown

· 180 lbs: Calories: 2100 / Protein: 216-234g / Carbs: 170-220g / Fats: 40-54g (1 Scoop ALL Protein)

· 185 lbs: Calories: 2175 / Protein: 222-241g / Carbs: 178-229g / Fats: 41-56g (1 Scoop Casein)

· 190 lbs: Calories: 2250 / Protein: 228-247g / Carbs: 186-239g / Fats: 43-58

Macro Sheet Totals:

· 180 lbs – Cal: 2015 / Protein: 209g / Carbs: 199g / Fats: 42g (1 Scoop ALL Protein)

· 185 lbs – Cal: 2145 / Protein: 233g / Carbs: 203g / Fats: 43g (1 Scoop Casein)

· 190 lbs – Cal: 2205 / Protein: 245g / Carbs: 205g / Fats: 43g



Morning - 7am

· Aminos/Vitamins/Fish Oil (60 Cals/ 5g Protein/ 4g Fat)

· Protein Shake w/ water (1.5 scoops = 195 Cals/36g Protein/6g Carbs/2.5g Fat)

· Flax Seed Oil (110 Cals/11g Fat)

· Oats (200 Cals/6g Protein/42g Carbs/2.5g Fat)

Pre-Workout - 9am

· Oats (200 Cals/6g Protein/42g Carbs/2.5g Fat)

· Aminos (20 Cals/ 5g Protein)

Post-Workout - 12pm

· Protein Shake w/water (1.5 scoops = 195 Cals/36g Protein/6g Carbs/2.5g Fat)

· Add Dextrose (15 Cals/4g Carbs)

· Aminos (20 Cals/ 5g Protein)

· Banana(120 Cals/30g Carbs)

Lunch 30-60 min Post Workout – 12:30-1pm

· 2 Chicken Breasts (220 Cals/46g Protein/0g Carbs/4g Fats)

· Ketchup - 3 Tbsp (60 Cals/15g Carbs)

· Vegetables (90 Cals/ 4g Protein/ 10g Carbs/ 0.5g Fats)

· 1 Apple (80 Cals/ 20g Carbs)

Dinner – 4:30pm

· 2 Chicken Breasts (220 Cals/46g Protein/0g Carbs/4g Fats)

· Ketchup - 3 Tbsp (60 Cals/15g Carbs)

· Vegetables (90 Cals/ 4g Protein/ 10g Carbs/ 0.5g Fats)

· Aminos (20 Cals/ 5g Protein)

Night Snack – 7:30-8:30

· Casein Protein Shake w/ water – (1.5 scoops = 180 Cals/36g Protein/4.5g Carbs/1.5g Fat)

· Aminos (20 Cals/ 5g Protein)

· Fish Oils (20 Cals/ 2g Fat)

· ZMA

 

[red head]

seems like you got it nailed . the only thing i would change pwo would be the banana for dextrose or similar because pwo your muscles are wanting glucose to replace glycogen where as a banana is mostly fructose so youll short change your muscles glycogen

 

[RUNMYTA]

Given my schedule I have to do weight training in the AM. The gym I use is located where I work and it is best for me to do AM.

What do you guys eat PRE work out? I do not want to feel bloated or get nausiated. Thanks!