Cutting diet - Please critique

[RockyRambo]

Stats - 74 kgs at 5'10'' with 16-17% bodyfat aiming to cut to 10%

I tried keto for 3 weeks, got results but had to drop it mid-way due to gastric problems. As a vegetarian, I didn't have many choices for foods w/ protein and no carbs..So, I have tried making a cutting diet including carbs and request the pro's to critique and advise..

Please note the following points:
1. For certain food products, I have just guesstimated the numbers
2. "Gouda Cheese" is a bad choice because of the fat to protein ratio and high sodium but I had bought this in bulk so thinking of using it a little in the diet to get rid of the stock
3. Some of the values have been left blank where I had no idea of the numbers
4. What should be the maximum sodium intake (in mg) to prevent water retention?
5. I have tried listing the products that I can eat, source and fit into my work schedule
6. I have included some fiber at night and have tried keeping the carbs during the day time
7. I will take the multi-vitamins to support it
8. I think I am at 16-17% and the goal is to cut to 10% for which I might use Intermittent Fasting later on..
9. I am cutting 600-700 calories below maintenance
10. I have calculated the protein obtained only from dairy sources
11. Macro ratio is 32% 42% 21% (P,C, F , resp.)

8:00 AM
P C F Cal Na (mg) Sugar Saturated Fat

1 scoop ON Whey - 24 3 1 120 130 1 1
2 Cashew nuts 1 1 1 16 2 1 1
2 Peanuts 2 2 4 4 1 2 3
2 Walnuts 1 1 5 52 0 0 0
1/2 tbsp flax 1 2 2 28 2 0 0
2 capsule flax 0 0 1 9 0 0 0
sub totals 24 8 14 229 134 4 4


9:00 AM

Beans (1/3 cup ckd) 5.1 13.5 0.3 75
0% fat milk (2 cup) 16 26 4 204 0 26 4
Oats/ Muesli 1 pkt 8 34 3 190 0 1 0.5
Yoghurt (fat free) 200 gm 18 8 0 108 76 8 0
Sub totals 34 82 7 577 76 35 5


12:30 PM
2 slices of Gouda Cheese 9.6 0.4 11.6 143.6 760 0 8
Low fat Cottage Cheese 120 gm 15 6 2.5 110 420 6 1.5
1 slices of wholewheat bread 3.6 12 0 69 112 1 0
Cooked Vegetable 1 cup 50 200
Subtotals 24.6 68.4 14.1 522.6 1292 7 9.5


3:00 PM

1 scoop ON Whey 24 3 1 120 130 1 1
Subtotals 24 3 1 120 130 1 1

5:45 PM

1 slices of wholewheat bread 3.6 12 0 69 112 1 0
1 tbsp peanut butter 4 3 8 94 2.5 1.5 1.65
subtotals 0 15 8 163 114.5 2.5 1.65

7:00 PM

1 scoop ON Whey 24 3 1 120 130 1 1
subtotals 24 3 1 120 130 1 1

10:00 PM

1 scoop ON Whey 24 3 1 120 130 1 1
Vegetable Salad 0 25 0 100 0 0 0
(tomato, radish, carrot,
lettuce, sprouts)
Low fat Cottage Cheese 6.25 2.5 1.04 45.8 175 2.5 0.62
50 gm

subtotals 30 31 2 266 305 4 1

Totals 161 209 47 1997 2182 54 22

 

[GeekPoop]

try it for a week or two. if you lost weight keep it the same. if not, change it slightly and try again next week.

 

[ChefJoey]

I wouldn't begin at -600cals.

When fat loss stalls (and it will), you will need to possibly drop cals a little more and already at a negative of that amount, you won't have much room to do so without losing significant muscle.

I would keep protein high and focus on total calorie consumption as opposed to meal timing.

 

[RockyRambo]

I wouldn't begin at -600cals.

When fat loss stalls (and it will), you will need to possibly drop cals a little more and already at a negative of that amount, you won't have much room to do so without losing significant muscle.

I would keep protein high and focus on total calorie consumption as opposed to meal timing.

Being foucsed on total cal consumption as opposed to meal timing would mean what? - that being concerned about only the total amount of calories and not when and how much they are being taken.. hmmm, well, in that case, I can increase to -500.. When fat loss stalls, I am thinking I will switch to Intermittent Fasting for a while..

 

[ChefJoey]

Being foucsed on total cal consumption as opposed to meal timing would mean what? - that being concerned about only the total amount of calories and not when and how much they are being taken.. hmmm, well, in that case, I can increase to -500.. When fat loss stalls, I am thinking I will switch to Intermittent Fasting for a while..

Pretty much.

No need to stress over eating every 3 hours and anything like that. At the end of the day, just hit your goals for that day.

I think even starting at -500 might be a little much. I would begin at maybe -350 or so. If you're doing cardio, you also need to take that into consideration as far as energy (calorie) depletion.

 

[RockyRambo]

Pretty much.

No need to stress over eating every 3 hours and anything like that. At the end of the day, just hit your goals for that day.

I think even starting at -500 might be a little much. I would begin at maybe -350 or so. If you're doing cardio, you also need to take that into consideration as far as energy (calorie) depletion.

Yeah that's true..I am not planning to do cardio per se but I use HIIT sprints.. sprinting for 15 sec, walk for 45 sec and repeat for 7-8 times..I think it burns around 80-100 calories like that..and I do this only 2 days of the 6 days I train..What I am planning is to include heavy lifts on a single day - bench, squat and presses.. ; bench, squat, rows... etc and go heavy on these exercises.. On the rest of the days training smaller muscles and isolation movements for the larger muscles as well..

 

[jball63]

I would hold off on cardio till weight loss stalls or plateaus!!