Does my cut diet look ok?

[Shredded]

Is there anything wrong with my cut diet? Also I am coming in at 8 - 10%. How long can it take before I get to 7%? I am currently in my 3rd week of cutting and incorporating refeeds on every 4th day. Normally my breakdown is 210 carbs 210 Protien and 45 fat in grams. Its roughly about 2000 cals. My stats are 5'4 172 lbs.


Meal # 1

Oatmeal Waffles
1 Cup Of EggWhites
1/2 Cup Of Cottage Cheese

Meal # 2

4 Oz Broccolli
5 Oz. Tuna

Meal # 3

4 Oz. Sweet Potato
8 Oz. Cucumber
1/2 Cup Of Cottage Cheese

Meal # 4

2 Oz. Tuna
4 Oz. Sweet Potato

Meal # 5

Isopure Shake
1 Cup Of Non Fat Milk

Meal # 6

5 Oz. Brocolli
5 Oz. Salmon

Meal # 7

5 Oz Brocolli
1/2 Cup of Cottage Cheese

[speedracer59]

I would say add some protien to Meals 3 and 7

[prolangtum]

You need EFA's

[redsquirrel]

You need EFA's and more protein all around!! I don't know how much you weigh, or that stuff, but I eat more than that when cutting....Not flaming here, just letting you know. In order to lose fat you need to 1) eat healthy fat and 2) eat a reduced calorie diet. But at the same time, you do not want to burn muscle. If you are not eating enough protein, you will not be able to maintain the muscle you have.

[Shredded]

I currently weight 172 and my height is 5'3 my BF is about 8 - 10%.

[Rottweiler]

I agree with the others, EFA's and more protein. Maybe drop the carbs to 75gm a day and carb up every third day... but I'm no expert, I just know what works for me.

More protein bro!

[krypton32]

I go with about 50-60 gms protein each meal and drop my carbs down to about 150/day. I throw in flax and a little natural peanut butter everyonce in awhile. I bump my water intake to about 1.5-2 gallons water/day. I started my diet at about 245lbs and in 12 weeks got down to 193-195 in contest shape. I did very little cardio and let my diet and training get me through. Looking back I could have bumped up cardio 2-3 more days/week but this was only my second show so Im pumped for the Michigan "05". So all in all bump up your protein,more water,drop carbs a little, and hit the cardio and you will do fine. GOOD LUCK BRO
PeAcE
Krypton32

[redsquirrel]

Also, DROP ALL THE DAIRY.

At meal 1- replace the cottage cheese with 4oz of chicken., and replace the waffles with oatmeal.

At meal 3- replace cottage cheese with 6-7 oz of chicken, turkey, or fish, and add 1 tsp. of flax oil

At meal 5- replace the milk with good old H2O..BUT put 1 TBSP. of whipping cream in the shake ( good source of EFA)

At meal 7- replace cottage cheese with 6 egg whites, add 1 tsp of flax oil

Dairy will make you hold water for one. And for two, it has simple carbs in it, and sugar which do not have as much satiety as complex.

To get the MINIMUM protein your body needs, you need to be eating at least 1.5 gms per lb of body weight; which is 260...Carbs, if cutting need to be in the 80gm range...and EFA's need to be in the 60-70gm range.

Remember- Flax oil carries about 12-14 gms of HEALTHY fat per serving, so you don't need to ingest a ton of fat...to get the amount you need!

[spanishflava17]

Whats a EFA?