Cutting diet

[viciousness]

I just decided to outline a strict diet for myself to cut up for the next 2-6 months. Im not too sure if it will be sufficient enough in Cal's Protein etc so all opinions/ Suggestions would be greatly appreciated

Age-22
Height-6"2
Weight-264
BF%-25.5



9:00am-Meal 1 - Oatmeal with protein shake

11:00am-Meal 2 - Protein shake

1:00pm-Meal 3 - 6 oz Chicken breast with a 1/2 cup of Brown rice

3:00pm-Meal 4 - Protein shake

5:00pm-Meal 5 -6 oz Chicken breast 1/4 cup of brown rice or some greens

7:00pm-Meal 6 - 6 oz Chicken Breast wit 1/2 cup of Brown rice


Fat - 31.7g

Protein - 248.6g

Calories - 1882

Carbohydrates - 139.8


Any suggestions would be much appreciated


-Viciousness

 

[Ralph_Wiggum]

well, I'm not one of the vet posters here, but, I would say your calories are too low for your bodyweight. If I were you, I would start at 3000 calories of clean food @ least.

 

[LeanOnMe]

Yep, way to low for a big man. You'll be in starvation mode in no time on that diet. Better get your cals up bro. 3000 to start, give that a while and then get back with us with results of 3-4 weeks and we'll help you tweak it from there. Good luck.

Oh yeah, way too much chicken. You better get some variety or you'll never be able to stick to it long term.

P.S. If your looking for a quick solution to get ripped up for the summer, sorry but all those commercials are just lies.

 

[musclebosun]

wiggum... your avatar freaks me the fuck out. I love it.

 

[pintoca]

I just decided to outline a strict diet for myself to cut up for the next 2-6 months. Im not too sure if it will be sufficient enough in Cal's Protein etc so all opinions/ Suggestions would be greatly appreciated

Age-22
Height-6"2
Weight-264
BF%-25.5



9:00am-Meal 1 - Oatmeal with protein shake

11:00am-Meal 2 - Protein shake

1:00pm-Meal 3 - 6 oz Chicken breast with a 1/2 cup of Brown rice

3:00pm-Meal 4 - Protein shake

5:00pm-Meal 5 -6 oz Chicken breast 1/4 cup of brown rice or some greens

7:00pm-Meal 6 - 6 oz Chicken Breast wit 1/2 cup of Brown rice


Fat - 31.7g

Protein - 248.6g

Calories - 1882

Carbohydrates - 139.8


Any suggestions would be much appreciated


-Viciousness

Too low for you.

try instead:

Mon, Tue, Wed, Fri, Sat

2.497 Kcal
281 gr Prot
156 gr Carb
83 gr Fat

Thu, Sun:
3.032 Kcal
265 gr Prot
379 gr Carb
51 gr Fat


With this you will be zig-zagging cals which is much better than straight reduction.

Eat more real food and less shakes, also, as already said, up the fat with flax. Veggies never hurt anybody...

You are big dude, so you cannot go around eating like a little girl, right???

 

[viciousness]

Thanks everybody for the replies, I truly appreciate it

Leanonme- Im def not looking to just get ripped up for summer, that remark came out of left field but im not trying to half ass this for a measly 2 months of a year

Pintoca- Much thanks on the reply, your results from cutting have been great dude and you show all the hard work youve put into it.

I'll def up the cal's and get some flax oil and some healthy fats in there along with veggies and brown rice at night to ease away the carbs.

Once again much appreciation on the opinions. Take it easy
-V

 

[viciousness]

I decided to up the whole entire diet and follow pinto's zig zag day reccomendation.

My current low cal days (Monday,Tuesday,Wednesday,Friday and Saturday)


9:00am - Meal 1 - 1/2 cup oats with Whey shake (2 scoops) / Banana

Cals - 410
Fat - 7g
Protein - 45g
Carb - 35g

11:00am - Meal 2 - 1/4 cup Brown rice with Whey shake (1 scoop)

Cals - 290
Fat - 3g
Protein - 24g
Carb - 39g

1:00pm - Meal 3 - 8 oz Chicken breast with 1/2 cup Brown rice

Cals - 460
Fat - 6g
Protein - 52g
Carb - 70g

3:00pm - Meal 4 - 1 oz Almonds with Whey shake (1 scoop)

Cals - 280
Fat - 16g
Protein - 26g
Carb - 10g

5:00pm - Meal 5 - 4 oz Chicken breast with 1/4 cup Brown rice

Cals - 280
Fat - 3g
Protein - 26g
Carb - 35g

7:00pm - Meal 6 - 8 oz Chicken breast with 4 oz string beans 1/4 cup Brown rice

Cals - 432
Fat - 5g
Protein- 50g
Carb - 43g


Total
Cals - 2312
Fat - 54 g
Protein - 229 g
Carb - 238 g
________________________________________________

My Current High cal days ( Thursday, Sunday )


9:00am - Meal 1 - 1/2 cup oats with Whey shake (2 scoops) / Banana

Cals - 410
Fat - 7g
Protein - 45g
Carb - 35g

11:00am - Meal 2 - 1/4 cup Brown rice with 1 oz Almonds with Whey shake (1 scoop)

Cals - 450
Fat - 17g
Protein - 30g
Carb - 45g

1:00pm - Meal 3 - 8 oz Ground beef with 1/2 cup Brown rice

Cals - 740
Fat - 35.6g
Protein - 58g
Carb - 70g

3:00pm - Meal 4 - 1 oz Almonds with Whey shake (1 scoop)

Cals - 280
Fat - 16g
Protein - 26g
Carb - 10g

5:00pm - Meal 5 - 4 oz Ground beef with 1/4 cup Brown rice

Cals - 420
Fat - 18g
Protein - 29g
Carb - 35

7:00pm - Meal 6 - 8 oz Chili with 4 oz string beans 1/4 cup Brown rice

Cals - 712
Fat - 34.7g
Protein- 56.1g
Carb - 43.1


Total
Cals- 3012
Fat- 128.3g
Protein - 244.1
Carb - 238.1

________________________________________________________________

I think for the most part everything is good in these diets except on the high cal days the fat is at 128.3grams, I know its only 2 days of the week but still not 100% positive if this is sufficient in my case. Any input would be greatly appreciated

-Viciousness

 

[coeus]

Overall looks good, Im not sure what time you are looking to go to bed, but my only suggestion is to try and arrange your meals so cals/carbs taper off at nite, when your metabolism slows.

 

[viciousness]

bed at about 12 at night so Im thinking that should be a perfect amount of time (3-4 hours) for my body to burn the rest up and be settled by the time I get to sleep

 

[coeus]

i would probably cut some cals from your last meal and have a small snack before bed, some casein protein, to keep your body anabolic while you sleep

 

[pintoca]

Ok, I just came back to my normal life and had a chance to review your diet. Here are my concerns:

1. The model I propose (based on what I see works wonders for me) is to zig-zag cals AND cals... Having said that, when you review the numbers I recommend you will see that on low cals days, it is conveniently also your low carbs days. In this regard you need to increase your protein and fat and decrease your carbs for the low cal days (try staying close to the numbers, 2500 cals is a good number for your size).

2. On the other hand, High cal days match also your carb-reload days... these days you need to consume way more cabrs (300+ grams) of the GOOD carbs (don't go eating fruits and sugar!!!). Particularly good are starchy carbs (Yams, oats, etc). One thing you should definitely NOT do is increase your fat on HIG carbs: FAT STORAGE COMBO... so up your carbs and lower your fat for high cals days... you will be a bit bloated for a couple of days afterwards due to water retention but iti is all good.

Large muscle groups (legs, back, etc) training should be ON high-carbs day or the day after to take advantage of the extra-energy.

BTW... where is your PWO shake??? you need to count those cals-carbs-prots as well...

Pintoca

3. The third trick I implement, besides cals-carb zig-zag on a weekly basis , is cals-carbs tapering on a daily basis: You eat more at the beginning of the day and eat less towards the end of the day. I particularly stop eating carbs (besides PWO) at about 13:00 everyday. (except on high carbs days when I eat carbs with every meal).

Here is a diet I will follow starting in 10 days, it is too low in cals for your size, but it gives you an idea of how it looks like:

http://cts.ccfiles.de/Pintoca_CTSApr05_Diet_v1.0.jpg

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