Critique my diet

[foxace36]

So, this is the first time I am going to be going on a serious cut. I feel like I am finally at a point where I'll be able to show off some pretty good hard work. I just want to make sure I nail this cut. I am slowly lowering my calories and want to eventually hit a goal of 2,400-2,500 cals per day, whilst trying to get in at least 200g of protein and 150g of carbs. I'm 6'0, 210ishlb for the record. Trying to shed a solid 10-12 pounds of fat. Here's what my diet is going to look like:

Breakfast:

3 large eggs + whey protein shake (with milk and peanut butter powder)

Lunch (Pre-Workout):

8oz of 88/12 Beef + 4oz of Pasta

Post-Workout

1 Scoop of whey + 1 poptart pastry (decent carbs and sugar)

Dinner

Probably like 10-12oz of chicken with some carbs to fill in the rest of the required cals.

Thoughts/Suggestions?

 

[Eman]

Doesn't seem like enough food to hit your desired calories or protein intake. No micro nutrients. Do you really need the shakes out of necessity? I'd drop them and replace with real food.

 

[TheH0517]

Isn’t that only like 1,500 calories?

 

[ScabbyJr]

Swap a banana for that pop tart.

 

[foxace36]

Doesn't seem like enough food to hit your desired calories or protein intake. No micro nutrients. Do you really need the shakes out of necessity? I'd drop them and replace with real food.

Isn’t that only like 1,500 calories?

Well, this is what I got from adding it all up in MyFitnessPal:

 

[TheH0517]

Well, this is what I got from adding it all up in MyFitnessPal:

Oh ok, with those amounts that seems about right then

 

[Test_Subject]

Do you really need the shakes out of necessity? I'd drop them and replace with real food.

This. Shakes are more useful for bulking since you can get more calories in with them even when you're full.

There's really no reason to drink them on a cut unless you don't have time to cook or just really enjoy them.

 

[Eman]

This. Shakes are more useful for bulking since you can get more calories in with them even when you're full.

There's really no reason to drink them on a cut unless you don't have time to cook or just really enjoy them.

My thoughts exactly. I want food if gotta diet... 50gr of protein from chicken is more satiating than a shake.

 

[foxace36]

This. Shakes are more useful for bulking since you can get more calories in with them even when you're full.

There's really no reason to drink them on a cut unless you don't have time to cook or just really enjoy them.

My thoughts exactly. I want food if gotta diet... 50gr of protein from chicken is more satiating than a shake.

I’m going to be honest here. I bought this $80 like nutri blender shit that I never got the chance to use during my bulk. This is the only reason I have incorporated a shake into my diet >_>

 

[Test_Subject]

I’m going to be honest here. I bought this $80 like nutri blender shit that I never got the chance to use during my bulk. This is the only reason I have incorporated a shake into my diet >_>

Lol, fair enough. There's nothing wrong with shakes necessarily, but they're just not necessary at such a low daily intake and I don't find that they keep me full for very long.

I can get 2500 calories in even if I skip dinner

 

[Cutter]

So, this is the first time I am going to be going on a serious cut. I feel like I am finally at a point where I'll be able to show off some pretty good hard work. I just want to make sure I nail this cut. I am slowly lowering my calories and want to eventually hit a goal of 2,400-2,500 cals per day, whilst trying to get in at least 200g of protein and 150g of carbs. I'm 6'0, 210ishlb for the record. Trying to shed a solid 10-12 pounds of fat. Here's what my diet is going to look like:

Breakfast:

3 large eggs + whey protein shake (with milk and peanut butter powder)

Lunch (Pre-Workout):

8oz of 88/12 Beef + 4oz of Pasta

Post-Workout

1 Scoop of whey + 1 poptart pastry (decent carbs and sugar)

Dinner

Probably like 10-12oz of chicken with some carbs to fill in the rest of the required cals.

Thoughts/Suggestions?

Ditch the pasta, pop tart, shakes,.....your fats should come more from fish,whole almonds, avacado,egg yolks, not from pop tarts and beef and dairy...
Carbs should be veggies and lots of them! Oatmeal would b ok early in the day, carbs from veggies only after lunch....
You will need to keep the protein intake a bit higher during This time as well...
white fish, salmon, tuna, turkey, chicken,..be easy on the red meat also
Stay well hydrated..... cardio,fasted cardio, hitt workouts 4-5 days
You won’t be setting any records in the weight room either,drop some weight and up the reps and rest periods...30-45 seconds betweeen sets
Have a cheat meal once a week to stay sane,but if you stick to the diet and workouts the bf will come off

 

[foxace36]

Ditch the pasta, pop tart, shakes,.....your fats should come more from fish,whole almonds, avacado,egg yolks, not from pop tarts and beef and dairy...
Carbs should be veggies and lots of them! Oatmeal would b ok early in the day, carbs from veggies only after lunch....
You will need to keep the protein intake a bit higher during This time as well...
white fish, salmon, tuna, turkey, chicken,..be easy on the red meat also
Stay well hydrated..... cardio,fasted cardio, hitt workouts 4-5 days
You won’t be setting any records in the weight room either,drop some weight and up the reps and rest periods...30-45 seconds betweeen sets
Have a cheat meal once a week to stay sane,but if you stick to the diet and workouts the bf will come off

Hmm, why should my carbs and fats becoming from those sources? Is there a huge difference? Also, can’t really afford to eat fish every day right now. Though I do take omega 3 pills.

 

[Test_Subject]

Also, can’t really afford to eat fish every day right now.

Tilapia. It's almost the same price as rice.

 

[foxace36]

Tilapia. It's almost the same price as rice.

Didn’t know that! I love tilapia too. Guess I’m always just looking at salmon. Also, care to comment on my question? Is it really a necessary, or does it make a big difference to make sure I get my carbs/fats from those sources as opposed to my current ones?

 

[Test_Subject]

Also, care to comment on my question? Is it really a necessary, or does it make a big difference to make sure I get my carbs/fats from those sources as opposed to my current ones?

Fat is a very large category. Some are a lot healthier than others, so yes, it does matter what your sources are.

Vegetable and fruit carbs tend to have a higher fibre content than do processed sugar carbs. They're also much higher in vitamins.

Blueberries are God-tier carbs. Oats are also God-tier.

 

[DrankSlangin]

Hmm, why should my carbs and fats becoming from those sources? Is there a huge difference? Also, can’t really afford to eat fish every day right now. Though I do take omega 3 pills.

You want to cycle good, quality carbs during your cut. Oatmeal around your workouts is a great complex carb that provides slow release of energy for your workout and muscle maintenance on lower calories. Simple carbs, such as those from sugar, are very quickly processed and excess stored as fat. You should ditch processed sugars like those in pop tarts even in bulk mode, instead get real sugar from fruit. Fruit also has fiber, which is good for your insulin sensitivity. But during your cut you want to minimize sugar anyway. So get carbs from veggies, and eat a shitload of them because they are pretty low in carbs. And they help keep you full on a lower cal cut. And they have lots of micronutrients. And prob 1000 more reasons to load up on veggies during your cut.

Fats you want healthy unsaturated like those found in avocado, almonds, etc. You don't want to load up on saturated fat

 

[foxace36]

You want to cycle good, quality carbs during your cut. Oatmeal around your workouts is a great complex carb that provides slow release of energy for your workout and muscle maintenance on lower calories. Simple carbs, such as those from sugar, are very quickly processed and excess stored as fat. You should ditch processed sugars like those in pop tarts even in bulk mode, instead get real sugar from fruit. Fruit also has fiber, which is good for your insulin sensitivity. But during your cut you want to minimize sugar anyway. So get carbs from veggies, and eat a shitload of them because they are pretty low in carbs. And they help keep you full on a lower cal cut. And they have lots of micronutrients. And prob 1000 more reasons to load up on veggies during your cut.

Fats you want healthy unsaturated like those found in avocado, almonds, etc. You don't want to load up on saturated fat

OK, so how does this sound?

- Ditch the pop tarts for fruit, like a banana.

- Switch between the beef and pasta with maybe tilapia, guac, and potatoes (maybe some broccoli too). So just alternate every day between these meals.

- Throw in some veggies with my chicken and rice.

Is that a decent start?

 

[DrankSlangin]

OK, so how does this sound?

- Ditch the pop tarts for fruit, like a banana.

- Switch between the beef and pasta with maybe tilapia, guac, and potatoes (maybe some broccoli too). So just alternate every day between these meals.

- Throw in some veggies with my chicken and rice.

Is that a decent start?

Yes that looks better to start. Watch and listen to your body closely, adjustments are always in order. For lots of people, cycling complex carbs works well. For example, get your carbs solely from veggies EXCEPT on every 4th day you'd eat complex cArbs for the first 2 meals. If you lose too much muscle, try complex carbs every other day. Gotta find what's best for you based on your training and such.

 

[foxace36]

Would instant mashed potatoes be fine as opposed to actual potatoes? It’s just much more convenient to make and easier to track.

 

[Test_Subject]

Would instant mashed potatoes be fine as opposed to actual potatoes? It’s just much more convenient to make and easier to track.

No. Instant potatoes are about as nutritious as puffed cardboard.

If you're worried about the effort involved with making them, make enough for the whole week. Mashed potatoes keep very well in tupperware. You just have to warm them up.

If you want to step it up a notch, use yams or sweet potatoes.