Sport Need feedback on a cutting diet, please.

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acg1587

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Hey everybody,

6'2'', 178 lbs
-Daily caloric need to lose weight ~2300-2400
-want to drop a few pounds, and lose maximum amount of fat while keeping/building muscle.
-Monday, Wed., Fri. gym full-body; Tuesday/Thurs/possible Sat. HIIT cardio

Meal 1: 5 egg whites, 2 slices fat-free American cheese on whole wheat
wrap, 1/4 cup oatmeal
Meal 2: Protein shake (oatmeal, 1c skim milk, 1 sc. whey protein (~24g),1
banana, ice)
Meal 3: Grilled chicken w/ lettuce and onions in whole wheat wrap, brown rice; assorted fruits
Meal 4: Protein shake (1 banana, 1/4c raspberries, whey, skim milk, ice)
Meal 5: Turkey w/ lettuce and 2 slices fat-free American cheese on whole
wheat bread & possible brown rice; assorted cup of fruits
Meal 6: Homemade protein bar (Honey, peanut butter, oatmeal).

I'd like to know how I am doing, and if I can make any adjustments.

Thanks,
acg
 
I would drop the bar and replace it with something like cottage cheese or some form of protein, then add some fat to it.
Eating oats before bed when cutting could cause some minor setbacks.
 
Well unless you are doing any activity you last meal or two meals really should be low in carb when cutting. Veggies only(carb wise), mostly protein and good fats. You do that and you should see some good cutting success.
 
Okay,

But what are some examples of "good fats?"

And sometimes I feel by my last meal, if I eat a true normal meal, I'll be going over my daily cal. need to lose weight...but maybe that's just my mind playing tricks on me.
 
do you go to bed soon after 6:30 pm? starving yourself before bed is merely a perfect way to lose muscle mass and actually store more fat. The idea is to eat every 3 hours in order to keep your metabolism stimulated. This lessens the amount of food stored, the constant flow of nutrients keeps your body from doing so.
 
Here is some info about fats, to help know why you need what you do.
http://www.fitness.com/forum/showthread.php?t=9728

Some good fats sources are...

Fish oil
Most fish in general (salmon, tuna, trout)
Sunflower seeds
Natural Peanut butter (nuts in general)
Olive oil
sunflower oil
Flax seeds/Flax oil
Avacodos

Also specialty products like
Omega 3 Eggs
Smart Balance products (they make oils, butter, mayo, peanut butter)
Breads with omega 3
 
Thanks for the info!

PS- I don't go to bed until about 10 or 11:00.

Are you saying I should eat again after a 6:30 meal? Because that would put me at 7 meals a day, and surely go over my cal count to lose weight.
 
carbs tend to do that (make you feel full)
I would eat the same amount of calories yet spread it out into 6 or 7 meals.
If you sleep 8 hours (recommended) you should be able to fit 6 meals just fine :)
 
Oh absolutely, my 6th meal is usually around 5:45-6:00. That's why I was asking if you were hinting at eating another meal after that one because I don't go to bed for a while after my last meal.
 
Sure why not get lean and then bulk. It will be just mean a longer haul for him once he decides to cut after massing. There is obviously arguments in both respect. I would say if you unhappy with the fat you have and you are prone to storing it.. why not cut first?
 
Exactly what I want to do. I wish I had an idea of my body fat %! But yes, I just want to get lean and get some of this little fat off that I have on my stomach and sides.

I start the circuit training full-body prog. @ the gym tomorrow for probably a month or so(?) with HIIT on off days. Hope to see some progress!
 
Well unless you are doing any activity you last meal or two meals really should be low in carb when cutting. Veggies only(carb wise), mostly protein and good fats. You do that and you should see some good cutting success.

How about an 8" carrot and a teaspoon of natty peanut butter for my last meal? Would that be a good combo of a veggie carb and protein?
 
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