Help me figure out a cutting diet

[DieselPump]

Hi guys,

I'm hoping you guys can give me some tips on tweaking my cutting diet.

My stats are as follows
Male, 21
5'10"
213lbs
about 17% bf

I work out intensely 5x a week with weights and do cardio for 4-5 45 min sessions, at a seperate time from weights.

A typical diet for me looks like this:

Meal 1:
Breakfast is a wholegrain bagel, with 95% fat free cream cheese, and 3 scrambled eggs

Meal 2: is usually pre-workout and consists of
1/2 cup of slow cooked oats
scoop of ON whey
1 cup skim milk

BCAA's during workout

Meal 3:
Post workout is 3/4 cup of quick oats
1.5-2 scoops of ON whey
1-1.5 cups of skim milk

Meal 4:
Next meal is a lean meat, chicken, extra lean beef and green veggies, (asparagus, broccoli or green beans)

Meal 5:
Next meal is 1/4 cup of almonds (or equal amount of efa's coming from walnuts or olive oil etc) scoop of whey in 1 cup skim milk and sometimes about 4oz fat free sugar free yogurt.

Meal 6:
Pre-bed meal is 1 cup fat free cottage cheese, 2 tblspns natural peanut butter and 1 tblspn sugarless jam.

I easily drink 2 gallons of water a day, probably more.

Current supps are Multi, 8 grams of fish oils a day, sesamin, vit C, E and B-Complex, Glucosamine, Chondrointin, MSM

According to fitday.com my calories are around 2600-2700 calories.

Is this a good range for someone with my stats to be aiming for?

Thanks in advance for any help given

[Synthetik]

Your diet looks decent. This is what I would do:

Breakfast: Up your protein intake. Are those whole eggs you are taking in? If they are, I would do 6 eggwhites instead of 3 whole eggs. I would take out the bagel, and substitute it for 1/2 cup of oats. You may add ground flaxseed to your oats to bump up the healthy fats.

Meal 2: I would take out the skim milk pre-workout. Fast digesting protein (whey) will compete with the casein protein in the skim milk. Use 1.5 scoops of whey.

Meal 3: Same as meal 2. Take out the skim milk.

Meal 4: Besides some good ol' greens, throw in maybe 1/2 cup brown rice.

Meal 5: Instead of ingesting another whey protein, go with some natural food. Maybe a can of tuna and add a TBSP of olive or canola oil to increase the EFA's.

Meal 6: Casein from the cottage cheese is great pre-bed. So you are good there in my opinion.

Your supplement program seems good. Maybe some flaxseed, either ground our oil, will benefit you a bit more. Ever tried ZMA? I incorporated this cheap supplement before my bedtime and man has it increased my deep sleep! I feel totally refreshed in the morning. There are a lot more people around here that know a lot more. But overall, you are on the right track. Good luck.

[DieselPump]

Thank you for the reply.

The changes you suggested sound great, and I'm going to to do those things, and see if I can't generate some more results.

I actually have some flaxseeds ground up, but havn't incorporated them yet, so, I'll definately try those.

As for the ZMA, I actually forgot to mention it. I've been taking ZMA for quite some time and I love it. Like you said, very deep sleeps and I always wake up feeling very rested. It's a staple supp for me.

Thanks for your input, I appreciate it.