Please correct my Cutting Diet

[NYCmitch25]

Can someone critique my cutting diet? My goal is to get defined abs by July-Aug. while preserving LBM. I would like to enter BB competition in Sept. Will I get there? Thanks.

29 years old, 5' 9, 182 lbs, 10%-12% bf (I’m guessing).
Basal Metabolic Rate: 3028.61 – 500 = 2528.61 Cals.
I do cardio for 45 mins. 3 days a week in the AM Tues/Th/Sat.
Weightlifting and Abs 3 days a week Mon. /Wed/Fri.
Supplements: caffeine, creatine, BCAA’s, Multivitamins, Omega-3, green tea, bilberry, liver tabs, Whey Protein, Protein blend.

Sample: Day 1 (M – W – Fr..)
7:30 - 3 egg whites w/1 tbsp of olive oil, 1 c. oatmeal, 1 c. Coffee
9:30 - 8oz. ground turkey burger, 1 slice wheat bread, water + coffee, 1 fish oil tab
10:30 – Lift + Abs routine (w/ Xpand creatine before and after)
11:45 - Post workout Shake: 1c. Milk, 1 scoop Muscle Milk + 1 scoop of ON Whey
1:30 - 8oz 93% lean ground beef burger on 1 slice wheat bread or ½ c. brown rice, water.
4:30 - 3 egg whites + 1 whole egg w/1 tbsp of olive oil
7:00 - 8oz. steak or pork tenderloin. mixed italian veggies or ½ yams.
8:30 - Whey protein shake: 1 scoop of whey with 1 c. of water (Optimum Nutrition).

Sample: Day 2 (T – Th – Sat.)
5:45 - Cardio
7:00 - Whey protein shake: made with 1c. Milk, 1 scoop Muscle Milk & 1 scoop of ON Whey, 1 banana
9:30 - 8oz. ground turkey burger, 1 slice wheat bread, water, 1 fish oil tab
11:45 - Post workout Shake: 1c. Milk, 1 scoop Muscle Milk & 1 scoop of ON Whey, 1 banana or 8oz 93% lean ground beef burger on 1 slice wheat bread, ½ c. brown rice, 1 c milk.
3:00 - 8oz chicken breast, ½ c. brown rice (sometimes no rice), 1 fish oil tab
5:30 - 3 egg whites w/1 tbsp of olive oil, 3 slices of turkey bacon.
7:30 - 8oz. steak (lean cuts sirloin, filet, and flank) veggies, ½ yams.
9:00 - Whey protein shake: 1 scoop of whey with 1 c. of water (Optimum Nutrition).

In the afternoon I will sometimes substitute salmon and tuna for chicken and beef.

[BBAddict]

Diet looks pretty good. I don't like the low amount of protein first thing in the morning. I think you need more then unless you're just trying to keep protein low so the carbs absorb better, but in that case I would skip the fat too. Also, I've heard that dairy products during cutting are bad so I'm not sure I would use milk in the shakes. Only other comment would be that whey protein right before bed is a bad idea. You should use a slower absorbing protein for a nighttime shake-some type of casein shake. ON makes a PM shake thats casein based. Oh yeah, and I've also read numerous times that wheat increases estrogen which is dangerous during cutting when we need test maxed to preserve muscle/lean mass. I've cut out the bread and use mostly oats, rice, veggies and yams.

BTW, I'm doing a cutting routine that has a very similar profile and have learned a ton by reading Ketogenic Diet (Lyle McDonald)--definitely recommend it to anybody interested in cutting diets.

[NYCmitch25]

Originally posted by BBAddict
Diet looks pretty good. I don't like the low amount of protein first thing in the morning. I think you need more then unless you're just trying to keep protein low so the carbs absorb better, but in that case I would skip the fat too.

I should up the number of eggs/protien shakes in the AM? I was worried about my caloric intake. Am I taking in too many calories?

Also, I've heard that dairy products during cutting are bad so I'm not sure I would use milk in the shakes. Only other comment would be that whey protein right before bed is a bad idea. You should use a slower absorbing protein for a nighttime shake-some type of casein shake. ON makes a PM shake thats casein based.

I will immediately replace milk and other dairy with water. Ive seen the casein suggestion before I just didnt understand why? Prob. cuz lowered metabolic state during sleep. I will give it a try.

Oh yeah, and I've also read numerous times that wheat increases estrogen which is dangerous during cutting when we need test maxed to preserve muscle/lean mass. I've cut out the bread and use mostly oats, rice, veggies and yams.

No more bread. Do you eat carbs with every meal?

BTW, I'm doing a cutting routine that has a very similar profile and have learned a ton by reading Ketogenic Diet (Lyle McDonald)--definitely recommend it to anybody interested in cutting diets.

I just ordered the book. How is your cutting diet going? I believe you will reach your goal from the research I have done. How often are you doing cardio? Have you stopped the Tiquando. Are you taking 2 days off each week? I dont want to be too aggressive with cardio. Ive always been naturally strong: wide-shouldered + thick-waisted (mostly a meso). Waist is not fat just thick. I want a defined mid-section for once in my life. =)
*Thanks for the help BBaddict!

[BBAddict]

Originally posted by NYCmitch25
I should up the number of eggs/protien shakes in the AM? I was worried about my caloric intake. Am I taking in too many calories?

I would just increase the number of egg whites-skip the yolks unless you just want to have one. If you think the calories may be too much, just cut back on the fat or the carbs. I don't usually have much fat before a workout.

I will immediately replace milk and other dairy with water. Ive seen the casein suggestion before I just didnt understand why? Prob. cuz lowered metabolic state during sleep. I will give it a try.

No more bread. Do you eat carbs with every meal?

Yeah, the casein is because you don't need immediate protein to the muscles and you want something that will feed them slowly during the night while, like you said, your metabolism is way down.
I have a small amount of carbs with most meals through about 4pm and then no more until the next morning. The carbs are definitely higher before/after workout but the fat is also lower, so calories are not much different.

I just ordered the book. How is your cutting diet going? I believe you will reach your goal from the research I have done. How often are you doing cardio? Have you stopped the Tiquando. Are you taking 2 days off each week? I dont want to be too aggressive with cardio. Ive always been naturally strong: wide-shouldered + thick-waisted (mostly a meso). Waist is not fat just thick. I want a defined mid-section for once in my life. =)
*Thanks for the help BBaddict!

The diet is going pretty good but I did have to quit the taekwando cause I was just exhausted otherwise. By caliper measurements I'm down to about 6%. It's fun to see all kinds of definition in abs/arms/legs, etc. that I've never seen before. It almost makes it worth all the trouble.

I'm taking one day a week off with no cardio and no lifting. I'm lifting 5days a week and doing cardio 6days/wk. My lifts are just as strong as when I started so far but energy is definitely feeling way down. I guess I'm basically doing the TKD as defined in the Ketogenic Diet. I may try the CKD next time I cut.

BTW, I LOVE your avatar. Keep up the diet and good luck! You'll love to see the changes as your body fat gets down there.

[lxorl]

looks pretty good.. if you want to be anal drop the Milk.. it has sugar in it.

I have also been told it takes roughly 14 tabs to = tbs of oil.... ie fish or flax oil... although i dont know this for sure.