Hey guys, I'm beginning a cutting phase and have put together the following diet. I have it down to 2700 calories and I'm trying to figure out where to cut some more out. I am using Alan's guidlelines for pre and post workout nutrition and that time frame contains a very large percentage of my calories.
I am 23 yrs old, 5'10, 175, approx. 14% bf. I want to get down to 9%.
My diet is as follows. What recommendations would you guys make? Keep in mind I've been bulking and just came off a diet of about 3300 cals a day.
Calories Protein Carbs Fat
Meal 1
egg whites 170 25 0 0
1 cup skim milk 80 8 11 0
1/2 cup oats 150 5 27 3
3g fish oil 30 0 0 3
Meal 1 Total 430 38 38 6
Meal 2 PreWO
25g isopure whey 105 25 3 0
1 cup oats 300 10 60 6
Meal 2 Total 405 35 63 6
Meal 3 PostWO
1.6 scoops of whey 165 40 2 0
1.5 cups quick oats 450 15 81 9
Meal 3 Total 615 55 83 9
Meal 4
6oz tuna 150 32 0 3
1 cup spinach 10 0 5 0
1/4 cup oats 75 2.5 13.5 1.5
3g fish oil 30 0 0 3
Meal 4 Total 265 34.5 18.5 7.5
Meal 5
1/4 cup oats 75 2.5 13.5 1.5
6oz tuna 150 32 0 3
Meal 5 Total 225 34.5 13.5 4.5
Meal 6 PreGame
1/2 oz peanuts 85 4 2.5 9
13g whey 55 13 1 0
1/4 cup oats 75 2.5 13.5 1.5
Meal 6 Total 215 19.5 17 3
Meal 7 Post game
1/4 cup oats 75 2.5 13.5 1.5
tuna/beef/chicken 150 32 0 3
Meal 7 Total 225 34.5 13.5 4.5
Meal 8 PreBed shake
2 cups FFCC 160 28 14 0
13g whey 55 13 2 0
1/2 oz peanuts 85 4 2.5 9
3g fish oil 30 0 0 3
Meal 8 Total 330 45 18.5 12
DAILY TOTAL 2710 296 265 52.5
I am 23 yrs old, 5'10, 175, approx. 14% bf. I want to get down to 9%.
My diet is as follows. What recommendations would you guys make? Keep in mind I've been bulking and just came off a diet of about 3300 cals a day.
Calories Protein Carbs Fat
Meal 1
egg whites 170 25 0 0
1 cup skim milk 80 8 11 0
1/2 cup oats 150 5 27 3
3g fish oil 30 0 0 3
Meal 1 Total 430 38 38 6
Meal 2 PreWO
25g isopure whey 105 25 3 0
1 cup oats 300 10 60 6
Meal 2 Total 405 35 63 6
Meal 3 PostWO
1.6 scoops of whey 165 40 2 0
1.5 cups quick oats 450 15 81 9
Meal 3 Total 615 55 83 9
Meal 4
6oz tuna 150 32 0 3
1 cup spinach 10 0 5 0
1/4 cup oats 75 2.5 13.5 1.5
3g fish oil 30 0 0 3
Meal 4 Total 265 34.5 18.5 7.5
Meal 5
1/4 cup oats 75 2.5 13.5 1.5
6oz tuna 150 32 0 3
Meal 5 Total 225 34.5 13.5 4.5
Meal 6 PreGame
1/2 oz peanuts 85 4 2.5 9
13g whey 55 13 1 0
1/4 cup oats 75 2.5 13.5 1.5
Meal 6 Total 215 19.5 17 3
Meal 7 Post game
1/4 cup oats 75 2.5 13.5 1.5
tuna/beef/chicken 150 32 0 3
Meal 7 Total 225 34.5 13.5 4.5
Meal 8 PreBed shake
2 cups FFCC 160 28 14 0
13g whey 55 13 2 0
1/2 oz peanuts 85 4 2.5 9
3g fish oil 30 0 0 3
Meal 8 Total 330 45 18.5 12
DAILY TOTAL 2710 296 265 52.5