Critique my cutting diet

[shadowfox]

MODIFIED CUTTING Kcal Protein Fat Carbs
MEAL A
4 eggs 300 25.2 20 2.4
2 Tbsp Olive Oil 270 0 30 0
Protein Shake 118 24.6 2 2.1
50g Peanut Butter 310 14.3 24.3 6.3

MEAL B
100g Chicken 105 21 3 0
100g Rice 350 6.9 2.8 74
100g Chicken 105 21 3 0

MEAL C
100g Chicken 105 21 3 0
2 Tbsp Olive Oil 270 0 30 0

MEAL D
100g Chicken 105 21 3 0
Vegetables


MEAL E
2 Tbsp Olive Oil 270 0 30 0
1 can of tuna 120 26 1 0


Totals 2428 181 152.1 84.8
Kcal Protein Fats Carbs


Basically I want to get rid of highly insulinogenic food such as milk and reduce whey protein consumption. I have been on a sort of GOMAD diet for 10 weeks and now my aim is to reduce blood sugar levels, insulin has a negative effect on testosterone which is bad for the manly arts.

I will then add in HIIT and hopefully together it will help me gain some definition. I haven't got a lot of fat to lose (maybe 5-8lbs) therefore its more a case of cleaning up the diet and not spiking insulin.

Any comments, critique or feedback? By the way I am eating on the cheap here so organic grass fed beef sirloin steak is a bit unrealistic.

 

[EFFORT]

what is your height and weight?

 

[shadowfox]

Hey EFFORT,

I am 180lb at 6ft 2.

Still skinny, I know. This is just repair work and a little bit of light trimming after 10 weeks of bulking.

 

[EFFORT]

Hey EFFORT,

I am 180lb at 6ft 2.

Still skinny, I know. This is just repair work and a little bit of light trimming after 10 weeks of bulking.

What would you estimate your body fat? Can you see any ab outline in a relaxed position? Do you have a belly?

 

[shadowfox]

What would you estimate your body fat? Can you see any ab outline in a relaxed position? Do you have a belly?

Going by this website: http://forums.johnstonefitness.com/showthread.php?t=31392

I most closely resemble the two tattooed men with the bodyfat percentage at 12-13.9%.

I dont really have much of a belly unless I have a large meal or something that bloats me up. My abs are covered up at the moment.

 

[EFFORT]

I'd just add another 100g of chicken to meal C and meal D and another can of tuna to meal E. Have meal B post workout.

Keep up with your lifting routine. Add in five 30min cardio sessions a week on the elliptical with your heart rate in the 150-160bmp range.

Fat should come off nicely, give it 8-12weeks

 

[shadowfox]

Thanks a lot for the help it is much appreciated! I will do that for sure. Starting next week, cant wait!

 

[escobar04]

Either your total calories are off or your macros

because with what you posted, the total result is about 2100 calories, not 2428

 

[Thelma89]

A couple of things.

When cutting you only need 1-1.2x bodyweight in protein. You are getting almost 800 calories you don't need from unnecessary protein. You could go to 1.5x, but you aren't going to see much benefit.

I think it's a good clean diet, but I think you may be disappointed at the fat loss results to it. Mine looked similar when I was at 10%. It didn't happen for me with that style diet. Dropping under 10% for most people calls for a drastic means. This diet is not so...

-I'd shoot for about 30-35g protein per meal, if you are going to proceed with this diet.
-Drop the banana and milk... you don't need it

At 10%, to drop under and gain LBM also calls for intuitive dieting. Rebound approach is the only way I have found to do it. Diet 4 days, rebound mass 3 days, repeat.

On this course, you won't need a re-feed. Maybe a medium sized cheat meal once per week,

I’d like to know about your training routine. Much of your diet should revolve around your training style/volume/etc.

Like I said. That's a clean diet. Good for someone trying to go from 18 % to 12%, I don't think it would work for you, but that's just my opinion and from experience.