questions about cutting diet

[Dan_S]

I am making a trip to Cancun in 9weeks and i want to start a cutting diet that will drop my body fat down around 6 to 7 percent but i have some questions. How many total carbs, fat, protein, and calories do i need to take in? I am 6'2" 195 lbs. The diet i have wrote up right now has 256 grams of protein, 196 grams of carbs, and 58 grams of fat. Do these numbers sound close to what i need to be taking in?

 

[110%]

well all you really need to worry about is taking in approx 15 X bw -500 cals per day, or 12 X bw as some ppl use. your numbers could be right id ont know, that all depends on what macronutrient breakdown you are using for your diet. most ppl prefer either a 50/30/20 or a 40/40/20 pro/carbs/fat breakdown if you are following a diet like this, though u also have the option of using diets like crums or keto based diets.

 

[Dan_S]

Here is the diet i have wrote up for now. The times are based on when i can eat because of school.
7:00 6 egg whites, 1/2 cup oatmeal, 2 tsp brown sugar
10:00 pure protein smores bar
1:00 2 ham or turkey sandwiches on wheat with 2 pieces of meat and one piece of fat free cheese on each sandwich
4:00 can of tuna and 2 tbsp of natural peanut butter
6:00 chicken breast, 1 cup rice cooked, green beans
8:00 post workout, 1.5 servings of whey, 75 grams of dextrose, creatine
10:00 salmon

 

[Necromaster]

Cut out the sugars including dextrose and switch bread to brown rice or a baked potato eat clean and dry, and cut out the soduim lunch meat and cook some chicken breast insted. Don't eat carbs after 6pm.

Try this out:
6:30 Cardio
7: 4 egg whites(1 yolk),
1 cup oatmeal cooked.
10:4 oz tuna(water packed)
1 Boiled egg
1 Carrot
1:6 oz Chicken Breast
5 Oz pasta
5 Oz Green beens
4:7 Oz haddock
1 small baked potato
5 Oz Asparagus
try to work out earlier
6:5 Oz lean steak(sirloin)
4 Oz Brochilli
6 Oz Caulflower
8: Whey Protien 1 TBL Flax

and if you cant eat a meal subsitute it with Whey Protien 1 TBL Flax.

I recommend no penut butter but you can eat it if you like. See penutbutter has to much sugar in it. Get a low carb protien powder. This diet will lean you out. The main key is not eating carbs after 6pm and keeping up with am cardio, and if you really need post workout carbs or wait intill you get home to eat. I suggest a meal replacement or a cup of oatmeal. It is good to work out on a empty stomach to so wait intill your food has digested dont work out on a full stomach.

If you dont have time for am cardio I suggest to eat less carbs in the am or try a low carb diet. Try to eat as clean as posible this will help you get cut the fastest and is also the best for bulking without putting to much fat on. avoid sauces and sugars.

 

[plornive]

I think the peanut butter is ok. I mean, if you eat 2 Tbsp of natural peanut butter that is only 2g of sugar. Since it is taken with a lot of fat and fiber, the effect is neglibible. I'm saying this because I like peanut butter, obviously!

Also, if you are too lazy to cook chicken breasts, get StarKist low-sodium tuna in the can. 35g of protein, very low fat, zero carbs. Also, if you are too lazy to cook baked potatoes, instant oats is acceptable in my opinion.

I think that the less variety you have to deal with, the easier it is to stick to in the long run.

 

[plornive]

Ditto on keeping up with AM cardio...

 

[Necromaster]

instant oats is fine just not the packects but the kina that comes in a canister. Just work on eating cleaner, less carbs at night, you dont have to eat the way. Also of the vegiess help keep your metaoblism high. I posted try to eat cleaner on a few of your meals.

If you try a carbdiet it might take many weeks to get cut. If you tend to get impatient you can always try the CKD wich is popular amoung people here or the Crumcakediet wich is popular amoung people here. The CKD will rip you to shreads but the only problem is carbing up correctly. It is a pain in the ass. With low carb diets like these you dont have to do am cardio.