Cutting diet plan.

[FakeWings]

Well, it's summer time and I'm gonna start cutting. I usually run HIIT 3 times a week. It's about 2 miles with one minute jogging, one minute sprinting on a treadmill. However, my diet suffers. I could definitely use some help.

Secondly, I'm 16 at about 6 foot 2, and I weigh 150lbs in the morning before breakfast. I can still lose some weight to get abs to show. I entered this in a BMR calculator and it says I have a BMR of 1588.8. That doesn't seem right, because I'd have a pretty low calorie deficit compared to others, so can anyone hlep me with that?

Anyway, my diet will be like this for a couple of weeks:
------------------------------
Mini-wheats cereal with low fat milk and a protein shake, because I don't have enough time to make egg whites in the morning.

Half a cup or so of almonds.

Roast beef sandwich with a slice of cheese, but I don't know what else to eat here, if anything.

An apple or some type of fruit, then workout.

Protein shake.

Chicken breasts and some cottage cheese for dinner.
------------------------------

Now, during the summer my diet will change to include egg whites, and I know my diet needs alot of revision, and that's what I need help with along with my other previously mentioned BMR problem. I plan to incorporate 2 fullbody workouts on days where I'm not running HIIT, and having one rest day. Any help is appreciated.

 

[MarkMyWords]

I believe that number that site gave you is correct, but there is another step you must take and that is factoring your activity level. You seem decently active, so multiply your number of 1588 by 1.4, and you get 2,223. That sounds about right for maintenence. To cut, you need to subtract 300-500 calories. You are 6'2'' and 150 pounds, doesn't seem like you should have much fat to lose. Anywho, if you eat 1800-2000 calories and keep active with the HIIT and full body weights 3 times a week, I think you'd see results.

That is of course when you get your nutrition down. You are missing one thing right off the bat, and that is veggies!!! I see this a lot, surprisingly. You should be eating a nice variety of veggies, every single day, in as many meals as you can!

For breakfast, ditch the cereal, it's overly processed and you are missing out on a good chance to get good nutrients in. The protein shake is cool, that's what I do, but I also have a half cup of oats, which is highly superior to any cereal. You don't have to do egg whites...

Seeing your next snack, "Half a cup or so of almonds" will take me to another point. Estimating is not a good idea. One of 2 things will happen, you will either eat wayyy to much, thinking that stuff doesn't have as many calories, or you will eat wayyy too little, thinking things are packed with calories. Check out and get used to working with those numbers and getting familiar with calories in foods you eat. You want to try to get as close as possible to your daily need for calories.

Check out ~LV~'s Grocery List which may be in this room, or in the Nutrition room, I forget. Either way, it's packed with great foods that you should pick and choose from. Don't get me wrong, you're on the right track, and I can see that you have some good things in your plan. Just fill it with veggies, and start working with the numbers to see what you are taking in on a daily basis and go from there.

Good luck!