Critique my cutting diet

  1. Critique my cutting diet


    I'm 5 foot 8 190 pounds 10%bf Goal is to cut down to low single digit bf but retain ad much muscle as possible. My diet right now looks like this :

    Meal 1pre workout- 40g whey, 1 cup quick oats

    Meal 2 post workout - 40g whey, 1 banana

    Meal 3- 7ounce chicken, cup brown rice, 1tbsp coconut oil

    Meal 4- 7 ounce chicken, 1 cup brown rice, greens

    Meal 4- pre bed- 1tbsp coconut oil, 40g Cassin

    I eat every 3 hours and train hour and a half 5 days a week


  2. What's 3 out of 5 meals as shakes. Would try to get more real food in there. What's your TDEE and current calories
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  3. I would agree with @Woody - that's a lot of liquid calories. How long have you been following this diet?

    5'-8" / 190lb / 10%bf?! Are you sure you want to post this in the "natural bodybuilding" section? Lol. How are you calculating body fat? Your current stats would put you at a 26 FFMI
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  4. Ehh I'm really just over thinking things. I did that for a day and felt like ****. What do you think of this :
    Meal 1 - 1 cup oats, 2 scoops of whey

    Meal 2 - 50g whey (post workout)

    Meal 3 1(hour after post) - 1tbsp of coconut oil, 1 cup of brown rice, 7 ounce chicken

    Meal 4 -1 cup brown rice, 7 ounce chicken

    Meal 5 - same as meal 4

    Meal 6- Cassin shake

    I'm eating every 3 hours after meal 3

  5. Quote Originally Posted by liftallday123 View Post
    Ehh I'm really just over thinking things. I did that for a day and felt like ****. What do you think of this :
    Meal 1 - 1 cup oats, 2 scoops of whey

    Meal 2 - 50g whey (post workout)

    Meal 3 1(hour after post) - 1tbsp of coconut oil, 1 cup of brown rice, 7 ounce chicken

    Meal 4 -1 cup brown rice, 7 ounce chicken

    Meal 5 - same as meal 4

    Meal 6- Cassin shake

    I'm eating every 3 hours after meal 3
    you didn't really change anything there. what do you mean you felt like ****? foggy head, low energy, etc? how much sleep are you getting? I like to eat like this and i've maintained low bf for years this way:

    meal 1: egg whites and carbs (white rice or sweet potatoes)
    snack: fruit and serving of almonds
    meal 2: lean meat and carbs and veggies to make up the slack if its not filling enough
    snack: fruit and serving of almonds or half avocado
    meal 3: protein shake post workout
    meal 4: lean meat and carbs/veggies

    notes:
    for fruit I choose highly fibrous foods like apples. I also have a serving of BCAA's in powder form every day around lunch time with my creatine to get my hydration process started as I move away from coffee for the day. if I get a sweet tooth I either have those gummy multi vitamins, or a square of very high percentage dark chocolate (90%).

    limit all alcohol content, drink more water, and for veggies I like asparagus, broccoli, or Brussels as they are very filling for me.

    I find the above formula allows me to modify the amount of protein and carbs I get easily based upon the macros i'm shooting for, and the two snacks in the middle help to maintain blood sugar levels throughout the day.

    I seriously only use protein shakes though as a method of muscle preservation if real food isn't readily available.
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  6. On the five days you train I would do the the diet you are currently doing minus the whey and substitute in more real food like whole eggs. That's a lot of whey in one day. Whey is converted in the body as dairy and a lot of it at once will make you bloated. If you cut whey out or cut back on it it will do wonders. I would only recommend whey post workout. On the other two days you don't train I would do very low or no carbs and some sort of moderate cardio for 30 minutes. Personally I like walking on a treadmill at 3.0 mph and at 5% incline. Another trick I know a lot of people use (Dallas Mcgarver) is a tablespoon of apple cider vinegar at the meal when you wake up and the last meal of the day. I don't know the real science behind it but it works haha. Hope this helped! Good luck!
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