Trying to cut

tangohitman

I've been gaining weight and putting on muscle for the last year. I've significantly stronger and bigger but I also gained quite a bit of unwanted fat esp. around belly region.

I put up this meal plan. How's it look?

Sued0nim

What's your bodyweight?
Need that to determine minimum protein and fat macros

What's your defecit

Where's your vegetables?

I only looked at the bottom line

juggernaut1974

What's your current height/weight? Seems a little high on the protein....0.8 g per pound of bodyweight is sufficient on a cut.

You'll need to be more careful about logging/calories - database entries like "1 skewer" "2 scoops" "2 wraps" etc are going to be wildly inaccurate about calorie counts.

I'd check out your micro nutrient goals too...with so few fruits & veggies I'm guessing you're going to be lacking in some of them (unless the ON powder is vitamin fortified - not sure)

tangohitman

Sorry. Height is 5"8, bodyweight as of this morning is 173lbs

Deficit is 500calories

No veggies in there yet

juggernaut1974

tangohitman wrote: »

Sorry. Height is 5"8, bodyweight as of this morning is 173lbs

Yeah then definitely wasting money on all that protein.

tangohitman

ceoverturf wrote: »

What's your current height/weight? Seems a little high on the protein....0.8 g per pound of bodyweight is sufficient on a cut.

You'll need to be more careful about logging/calories - database entries like "1 skewer" "2 scoops" "2 wraps" etc are going to be wildly inaccurate about calorie counts.

I'd check out your micro nutrient goals too...with so few fruits & veggies I'm guessing you're going to be lacking in some of them (unless the ON powder is vitamin fortified - not sure)

Some items I eat I don't have nutrition label for because they're homemade. I suppose I could add in ingredients in the custom mode

juggernaut1974

tangohitman wrote: »

ceoverturf wrote: »

What's your current height/weight? Seems a little high on the protein....0.8 g per pound of bodyweight is sufficient on a cut.

You'll need to be more careful about logging/calories - database entries like "1 skewer" "2 scoops" "2 wraps" etc are going to be wildly inaccurate about calorie counts.

I'd check out your micro nutrient goals too...with so few fruits & veggies I'm guessing you're going to be lacking in some of them (unless the ON powder is vitamin fortified - not sure)

Some items I eat I don't have nutrition label for because they're homemade. I suppose I could add in ingredients in the custom mode

Yep - you'll get much more accurate results entering each ingredient individually. If it's a recipe you make often you can use the recipe builder feature to save it for multiple uses rather than having to log each ingredient every time you make it.

Sued0nim

141g protein (0.64-0.82g per lb)
61g fat (0.35g per lb)

That's your minimums ..the rest of the macros can fall where they will

Use the recipe builder

TavistockToad

This is going to blow your mind, but a scoop of protein isn't 30.4g, you need to weigh it on scales....

tangohitman

How's the revision look?

juggernaut1974

As far as balance, still seems a little light on the fat - you still have 300 calories up to your goal...I'd swap out the fat-free stuff and replace it with full fat.

Not meaning to nick pit - but since you asked for opinions...

Are you REALLY only going to eat rice and cottage cheese for dinner? That just seems so sad to me.

Sued0nim

Do yu like eating that kind of thing for dinner ? Looks miserable to me

Remember protein and fat are minimum once you hit them you can eat whatever you want

For 753 calories you could have anything ...steak, fries and a salad fr'instance ...or fresh grilled tuna, veg and rice ...what do you like eating?

tangohitman

Do either of you have a sample food day from when you were in cut phase? Just so I can get an idea...

Sued0nim

Are you looking for a prescriptive diet?

What food do you like?

TavistockToad

tangohitman wrote: »

Do either of you have a sample food day from when you were in cut phase? Just so I can get an idea...

Or find some pals who have the same calorie goal as you, and look in their diaries?

juggernaut1974

I haven't logged in quite a while...so it won't have all the breakdowns, but a 'typical' meal looked something like this for me:

Breakfast: 2 scrambled eggs, a slice of thin cut cheese, and a turkey sausage patty on an english muffin with sriracha sauce (came to something like 320 calories)

Lunch: Greek yogurt with granola (200 calories - I'm admittedly a very light lunch eater)

Dinner: 6 oz of meat (steak, chicken, pork chop, fish), 1 cup of some grain/carb (rice, quinoa, potatoes, etc), 1 cup of vegetables (green beans, carrots, asparagus, broccoli) and a salad...depending on the mix came to somewhere in the 800 calorie range

Then for snacks I usually had a Quest bar and/or protein smoothie to supplement the protein (200-300 calories) and either a small bowl of ice cream or some other 'treat' for dessert or before bed.

tangohitman

Thanks for the input guys/gals. I really do appreciate it! I don't have much time to cook so I tend to lean towards cheap/quick type foods (studying for boards sucks). I think I'll have to sit down one day and simply re-design my eating habits/patterns

Sued0nim

I entered some of the regular foods I like to eat to get near your goals in a day in the future

But this is what I like...and there is scope in your calorie allowance for much more food ...and snacks

And look no supplements ...but again that's personal choice

Sued0nim

Ps I'm intolerant to egg yolk hence the egg whites and I'm not us based hence the brands

And I would generally have snacks like quavers or popchips during the day etc

tangohitman

Thanks again!