Want to help me with my cutting diet?

[drchildress]

Once again I am turning to the experienced community and asking for alittle help with cutting. Simply put, I am terrible at cutting. Last season I cut going into summer and lost a decent amount of muscle. Not the intended effect.
So any basic guidelines and certain ideas to clean up my diet are greatly appreciated. I'll post my current diet outline so you can get an idea as to what im currently doing.

Pre-breakfast-
Protein shake

Breakfast-
6 egg whites+2 whole eggs
1 cup of dry oats

Snack-
Usually a banana

Lunch-
Usually add in some carbs with either whole grain pasta or brown rice with some sort of fish. Normally tuna or salmon

Snack- protein shake

Dinner-
half cup of brown rice, 2 chicken breast boiled in water.

I workout at 8pm
and ofcourse I have my post workout protein shake.

As for cardio, Im doing 15 minutes 4 times a week. at a decent intensity on a bike, inclined treadmill, or stairmaster.
Im guessing I will need to switch to HIIT when I am ready to cut?
Any help is greatly appreciated.
Thanks,
Drew C.

[jaydollars]

Add lots of veggies in place of other carbs, also change out the protien shakes for lean meats, and I would leave out fruit too

[ana420]

Looks good I'm sure it'll work fine the way it is, however you could..

do 2/3cup oats and throw in two 60 calorie servings of asparagus/broccoli/green beans with your protein shakes or meals. fats and fibrous veggies slow the digestion down of a meal which means a slower release of insulin (the storage hormone).

up your cardio to 15 minutes 7 days a week. Then as you progress just up it to 20 minutes or something. Honestly cardio is cardio, sure some types are better than others but what really matters is that you GET IT DONE. So do whatever cardio you enjoy more and your more likely to stick to.

[drchildress]

Sounds like a good idea-
Jayts22 are you suggesting that i shouldnt drink protein shakes while cutting? That seems alittle odd to me, and really goes against everything my experience has taught me. Maybe try subbing it for a Zero-Carb lean shake? I think isopure makes one...

[KgTomCat]

cut carbs in half, more cardio

[ana420]

Sounds like a good idea-
Jayts22 are you suggesting that i shouldnt drink protein shakes while cutting? That seems alittle odd to me, and really goes against everything my experience has taught me. Maybe try subbing it for a Zero-Carb lean shake? I think isopure makes one...

I would rather eat the chicken breast, satisfies hunger for me better than a shake. and the iron in there is a bonus.

[drchildress]

Eh I prefere to limit iron so it doesnt mess with gains. I do get red meat once a week though to make sure I have it. I eat protein shake and chicken? Its not either or. I think cutting carbs seems like a good idea. Dont you have to watch something when you have a high protein/ low carb diet? I read something about it but I cant place my finger on it... Maybe I'll lower my protein intake from 2g per lb. of lean mass to 1g or 1.5 while cutting carbs. How does that sound to you guys?

[KgTomCat]

Dont you have to watch something when you have a high protein/ low carb diet? I read something about it but I cant place my finger on it... Maybe I'll lower my protein intake from 2g per lb. of lean mass to 1g or 1.5 while cutting carbs. How does that sound to you guys?

Your thinking of fat intake. It should be moderate-high when you lower carbs. Keep protein at 2g/lb

[GeekPoop]

Your thinking of fat intake. It should be moderate-high when you lower carbs. Keep protein at 2g/lb

this and

carbs liek ~70 < IME works the best. or all blown keto...

[kingk0ng]

Take out all of that grain and replace it with veggies. You want to consume a lot of healthy fats during a cut for a variety of reasons.

**You will go into ketosis quicker
**You will have more energy and not feel hungry all the time
**Fats are faster absorbed
**Fat diets have the most anabolic hormone response
**Fats are very convenient and do not add excessive water weight.

HIIT is your friend too.

[KgTomCat]

^X2

[drchildress]

great advice guys- Thanks for the response. 2 questions. How long should i do HIIT, when(post-workout?), and how many days a week. second, does that mean i should increase my fish oil intake aswell?

[KgTomCat]

great advice guys- Thanks for the response. 2 questions. How long should i do HIIT, when(post-workout?), and how many days a week. second, does that mean i should increase my fish oil intake aswell?

you can do HIIT 3-4 days a week, depends on how you feel. not sure about the fish oil part, but depending on how your carbs are, deff need more fats