Cutting Diet - Thoughts?

[Curls4dGirls]

6'0" 194 lbs 15% bf

Please critique.

~2000 cals 315 g protein / 45 g fat / 100 g carbs

Meal 1
4 egg whites
1 scoop whey isolate
1 g fish oil
1 cup oats

Meal 2
6 oz chicken
1 cup brown rice (cooked)
5 g fish oil
greens

Meal 3
6 oz lean beef
.5 cup brown rice (cooked)
greens

Meal 4
6 oz chicken
.5 cup brown rice
greens

Meal 5
6 oz chicken
greens

PWO
2 scoops whey isolate

Meal 6
1 can tuna
.5 tbsp mayo


I don't mind eating brown rice with every meal nor do I mind eating chicken 3 times a day. I might choose to switch the brown rice for an equal amount (nutritionally) of sweet potatoes and switch the chicken for turkey.

[BBAddict]

Just a few random thoughts. I would guess that 2000 calories is significantly less than BMR-500. Thats probably too few calories and you're going to lose weight too fast. Also, I tend to keep my carbs more centered around my workout because that's when my body needs the energy more for workout energy and recovery. You're significantly morning heaving with the carbs right now.

I would do some type of casein protein for the last meal of the day. That will provide a slower protein release, as compared to a meat, to feed your body through the night. Either a casein protein shake or cottage cheese will do well-I prefer the shake for several reasons.

Will you be doing cardio as well or are you just relying on a calorie deficit? I am definitely an advocate of cardio as an important part of a bodybuilder repertoire both during bulking and cutting phases.

[YellowJacket]

Make sure youre getting your carbs postworkout. Simple carbs here will not hurt the cutting process. Also, be careful on how youre cooking your rice and other things, use extra virgin olive oil.

[NYCmitch25]

These guys are %100 correct. Your going to lose significant muscle at your current caloric intake. Low GI carbs PWO is very important for muscle glycogen replacement. Plenty of water. More fibrous veggies like broccoli. Fresh salads. If you get sick of brown rice substitue with sweet potato aka yam. Salmon (fatty acids)? Any supplements?

I just calculated BMR for a co-worker a day ago similar stats as you.

6'0 194 pounds and is moderatly active.
*Convert your height to inches, which would be 72 inches and then to centimeters (72 x 2.54) = 182.88 centimeters.
*Convert your weight to kilograms. (194/2.2) = 88.18
*Plug in your numbers:
66 + (13.7 X 88.18) + (5 X 182.88) - (6.8 X 25)
66 + 1,208.09 + 914.4 - 170
2,122.49 - 170= 1,952.49!

1,952.49(.5)= 976.245.
1,952.49 + 976.245 = 2,928.735.
2,928.735(.10) = 327.61.
2,928.735 + 292.87 = 3,221.6085 = basal metabolic rate.
3,221.6085 - 500 = 2722 = To lose 1 lb of bodyfat per week.

See YJ Link for details: Basal Metabolic Rate for Gaining/Losing Weight

[Curls4dGirls]

Thanks for the comments.

re: BMR ... I use my lean body mass in the calculation. As YJ states, "Note: the formula will inevitably be more accurate if you know your lean body mass (LBM) where you would place your LBM in place of your actual weight."

Given my LBM of 75 kg, my BMR + Activity Factor + Thermogenic Food Effect = 2975 cals.

[NYCmitch25]

Originally posted by Curls4dGirls
Thanks for the comments.

re: BMR ... I use my lean body mass in the calculation. As YJ states, "Note: the formula will inevitably be more accurate if you know your lean body mass (LBM) where you would place your LBM in place of your actual weight."

Given my LBM of 75 kg, my BMR + Activity Factor + Thermogenic Food Effect = 2975 cals.

Oh I see. How did you come up with 2000 or are you saying 2975 - 500 = 2375 for %bf loss? I got quick results incorporating some cardio. Reconsider this?

Hi Ace - My point was there is a fine line between fat vs muscle lose. Just be careful. What happens with a severe deficit (1000+) you are going to loss muscle nomatter what. However when you create a deficiency you want your body to burn the fat not muscle. In fact any "unmanaged" diet will produce muscle loss. I have read it as high as "for every 2lbs of bf% you will lose 1lb of muscle." Plus ppl diet for too long 6-8week cycles. Its hard to explain it all here.

I think with YJ's post on BMR and proper diet you can minimize this affect. note*This guys are the experts.

[Curls4dGirls]

Originally posted by NYCmitch25
Oh I see. How did you come up with 2000 or are you saying 2975 - 500 = 2375 for %bf?

Well, through research, I've found that 2 lbs per week is about the max weight loss without burning a significant amount of muscle. 2 lbs per week would be a 1000 cal deficit. So, ~3000 - ~1000 = ~2000 cals. If anyone feels this is too aggressive, please comment.

I'll probably hover somewhere between 2000 and 2500 per week with one nasty cheat meal each weak.

[NYCmitch25]

Originally posted by Curls4dGirls
Well, through research, I've found that 2 lbs per week is about the max weight loss without burning a significant amount of muscle. 2 lbs per week would be a 1000 cal deficit. So, ~3000 - ~1000 = ~2000 cals. If anyone feels this is too aggressive, please comment.

I'll probably hover somewhere between 2000 and 2500 per week with one nasty cheat meal each weak.

I read that too. Its def. considered aggressive -1000 .

[YellowJacket]

This is aggressive, given youre not doing cardio and youre using no thermogenics or stimulants. If you plan to do cardio and/or use thermos or stimulants, do not decrease your caloric intake that much, as obviously these will speed your metabolic rate as well.