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I'm throwing together a cutting diet to start up in the next few weeks (a little late) and was hoping for some feedback. I'm 6'1, 215 lbs. as of today, with around 12-15% body fat (I'm scheduled to get this checked officially next week). That puts my current weight's BMR at about 3500 cal. I'm hoping to be able to drop to around 10% or lower while there's still some summer left. Here's what I've drawn out so far:
Meal 1: 5 egg whites, two whole eggs, two scoops of whey, and 1/2 cup oatmeal
Meal 2: 1 can tuna and 4 slices of whole wheat bread
Meal 3: 6oz chicken with 1/2 cup of brown rice and 1/2 cup black beans
Meal 4: 1 oz of peanuts and an apple or pear (I leave this out workout days)
Meal 5: same as meal 3
Meal 6: 2 scoops of whey with 1 tbls. olive oil (I drop this shake on work out days and instead have 1/2cup oatmeal and 2 scoops whey one hour before workout and maltose/dextrose/protein shake afterwards. My PWO shake is 75g carbs and 55g protein)
Meal 7: 6 oz salmon filet
Meal 8: 1 cup cottage cheese before bed
On the days that I lift, I have about 2900 cals with about a 50/30/20 ratio of protein, carbs, and fat.
Other days I have about 2800 cals with about a 50/25/25 ratio.
I know I probably need to throw some greens in there somewhere but I'm also wondering if these ratios are what I'm looking for. I'm thinking about throwing in another shake on non-workout days to add on about another 300 cals. Any suggestions are appreciated.
Also, cardio is minimal right now but I'll be able to do three times a week for about 45 minutes starting July. I'm not running any gear at the moment. Thanks all.
Meal 1: 5 egg whites, two whole eggs, two scoops of whey, and 1/2 cup oatmeal
Meal 2: 1 can tuna and 4 slices of whole wheat bread
Meal 3: 6oz chicken with 1/2 cup of brown rice and 1/2 cup black beans
Meal 4: 1 oz of peanuts and an apple or pear (I leave this out workout days)
Meal 5: same as meal 3
Meal 6: 2 scoops of whey with 1 tbls. olive oil (I drop this shake on work out days and instead have 1/2cup oatmeal and 2 scoops whey one hour before workout and maltose/dextrose/protein shake afterwards. My PWO shake is 75g carbs and 55g protein)
Meal 7: 6 oz salmon filet
Meal 8: 1 cup cottage cheese before bed
On the days that I lift, I have about 2900 cals with about a 50/30/20 ratio of protein, carbs, and fat.
Other days I have about 2800 cals with about a 50/25/25 ratio.
I know I probably need to throw some greens in there somewhere but I'm also wondering if these ratios are what I'm looking for. I'm thinking about throwing in another shake on non-workout days to add on about another 300 cals. Any suggestions are appreciated.
Also, cardio is minimal right now but I'll be able to do three times a week for about 45 minutes starting July. I'm not running any gear at the moment. Thanks all.
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