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Critique Diet Plesase

idothisdude

New member
Ok so slowly but surely i been decreasing my calories, taking out from the carb section wanting to lean up preserving as much muscle as possible I'm just wondering if at any point i should start cutting out some of my intake of protein but heres the break down

Calories: between 2000-2200
Carbs: 125grams (will be taking off another 25 this Monday so 100grams)
Protein: 275grams
Fats: 60-70 (I'm not entirely sure on this one)

Height: 5,8
Weight:170


Protein: Tialpia, Chicken, Protein Powder, Ground Turkey
Carbs: Brown Rice, Grits, Oatmeal, Nuts,.. Occasional Potatoe
Greens: Broccoli or Green Beans
 
Welcome to the board......what does your exercise protocol look like? (Weights, cardio etc)

Do you have abs?

There is no true science except that you want to expend/burn off more calories than you eat...
 
Weights five days
30mins cardio
I usually hit cardio on Saturday in the morning
Abs twice a week

I can see my top abs coming in, but there's just that little bit of pudge at the bottom that just doesn't seem to go away lol

And thank you glad to be here
 
Your protein looks very high for your bodyweight. Yes, increasing protein during a cut can help to preserve mass/prevent muscle loss, but 275g protein is about 1.6x bodyweight. IMO, you could shuttle more of those cals to carbs or fats. At your bodyweight, your fats should be at about 70 at a minimum. Fats are responsible for hormone production, so dipping below 0.4g/lb at a minimum is not advised. At your height and weight, I'm curious as to why you're cutting. Do you have current pics to post? What are your ultimate goals?

Fat loss will come down to a calorie deficit. Continue to lift heavy as you cut.
 
Cutting because I've never done it before I've always been short and stocky so this my first real go at it. I never wanted to lose my size.

No current pics but my Goal would be to see would lose the little bit off fat that I have left and see my abs.

Yeah I still been going at it that carb cut down is really taking effect. I could add more fats though where should I put it in ??

I'm up by 6am-7am to spread my meals out as much as possible. Around 7 meals unless I'm busy I stack. I started 100 grams of carbs this week so I spread them out 25grams of carbs through my first four meals around, last three meals just strictly protein. Each of the 7meals have about 40grams of protein.

Im open to suggestions and replacing some of the protein with more fats ect ?
 
It doesn't matter when/where you put them in. You don't have to eat 7 times a day, either. Eat when it's convenient for you and hit your macro targets.
 
Alright but where should I cut out the calories ? Or what should I put in replace of something else as you said lower protein intake up fats? Am I on the right track ?
 
Carbs have 4 cals/gram, as does protein. Fat has 9 cals/g. So you could drop your protein from 275 to 200, which frees up 300 cals. 300/9=33g of fat that you can add OR 300/4=75g of carbs that you could add.

So your macros would be:
2100 cals
200p (800 cals)
90f (810 cals)
125c (500 cals)

You could also add some of those cals to carbs and do:

2100 cals
200p (800 cals)
80f (720 cals)
145c (580 cals)

There's an infinite # of permutations of this. All you have to do is understand the math conversions.
 
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