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Critique my cutting diet please (all meals contain protein/fat/carbs and values in g's)

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Ryanm8655
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2011/03/21 19:53:23 (permalink)

Critique my cutting diet please (all meals contain protein/fat/carbs and values in g's)

Looking for some advice on my diet, this is my first ever cut. I'm 196lbs, 6' in height and 22. Doing 1 cardio session a day and weights twice a week. My aims are to get in shape for my holiday on the 15th june, and I'm planning a weigh in 1 month into the cut on the 15th april. I want to lose 1.5 stone in that 3 month period and maintain as much muscle as possible. Of note I am paralysed from the chest down (had an accident a couple of years ago and not in my pants) and in a wheelchair thus my legs are pretty much just flab with very little muscle so I think this effects how much I should eat to a certain extent. Here's a pic from a week ago when I started my cut to give you an idea of bodyfat etc. Excuse the cheesy grin:  
 
8.00am Meal 1: 3 x poached eggs 2 x toast (tesco seeded bread) 
430Kcal
Protein: 26.8g
Carbohydrate: 35.6g
Fat: 18.8g
 
10.30am Meal 2: 25g scoop Whey with water
98.25Kcal
Protein: 19.05g
Carbohydrate: 1.775g
Fat: 1.65g
 
12.30pm Meal 3: Tuna (squirt of light mayo/salad cream and black pepper) with a small jacket potato (250g roughly)
330kcal (plus condiments, 20kcal?)
Protein: 35.9g
Carbohydrate:43g
Fat:1.3g
 
2.30 pm Meal 3: 25g scoop Whey with water
98.25Kcal
Protein: 19.05g
Carbohydrate: 1.775g
Fat: 1.65g
 
5.00pm Meal 4 Chicken/salmon/steak with vegetables/salad.
Chicken:180kcal
Protein:37.4g
Carbohydrates: negligible
Fat: 3.5g
 
Salmon: 145Kcal
Protein: 24.5g
Carbohydrates: negligible
Fat: 18.8g

Steak:  170kcal
Protein: 26.4g
Carbohydrates: negligible
Fat: 4.92g (Is this incorrect for rump steak, seems a bit low for 125g steak given the Kcal?)
 
Plus:100g mixed vegetables: 35Kcal
Protein 3g
Carbohydrates: 5g
Fat:1g
Salad: I'm not sure about this but would generally be 5 cherry tomatoes, lettuce, and an inch of cucumber diced but probably roughly the same as the vegetables.
 
7.30pm Meal 5: 25g whey with water
98.25Kcal
Protein: 19.05g
Carbohydrate: 1.775g
Fat: 1.65g
 
10.00pm Meal 6: 25g whey with water
98.25Kcal
Protein: 19.05g
Carbohydrate: 1.775g
Fat: 1.65g
 
Total: 1333Kcal/1368Kcal depending on foods plus 100kcal for condiments/marinades 1433Kcal/1468Kcal.
Protein: 163.4g/178.9g
Carbohydrates: 90.7g
Fats: 31.2g/46.5g (higher if I eat salmon).
 
Looking at that I am suprised how low the calories are, also I think too many of meals are whey shakes and I think I could do with a little more protein? What do you think? My biggest issue so far is with eating so often as it feels like I'm eating too much, also eating in the evening too. An immediate thought is I could make meal 5 chicken salad instead of a whey in water? That would up the protein overall by 10g and the calories by about 60Kcal. Even then I'm not sure it's enough? Also is Meal 1 a bit too big? Could I split the calories more over meal 1 and 2 or is it fine as is? Also thinking I could swap meal 2 for Beef Jerky instead of whey in water? This would add another 60kcal, 2g protein, 11g carbs and about 0.5g fat to the amounts in the whey with water.
 
All advice much appreciated!
 
I tend to do my cardio/weights at random times, generally in the evening though just because I fit it around my lectures.
 
Thanks, Ryan.
 
 
 
 
 
 
 
 
 
post edited by Ryanm8655 - 2011/03/21 23:01:07
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    Re:Critique my cutting diet please (all meals contain protein/fat/carbs and values in g's) 2011/03/21 20:26:34 (permalink)
    Ryanm8655 

    10.30am Meal 2: 25g scoop Whey with water
    98.25Kcal Protein: 19.05g Carbohydrate: 1.775g Fat: 1.65g



    Are you sure your macros are right?
     
    As an example, I would have heart faliure if there was 19g of carbs in 25g of my whey!!
     
    What brand are you using?
     
    Carbs seem a little high for a lot of that food mate.
     
    No way could i do keto with that many carbs in salmon / steak if I went by your figures.
     
    Most fish (like Salmon) has an almost zero carb count......
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    Ryanm8655
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    Re:Critique my cutting diet please (all meals contain protein/fat/carbs and values in g's) 2011/03/21 20:30:07 (permalink)
    Ahh the 19g is the protein, 1.775g Carbs, 1.65g fat for the whey. the values follow the macro, the the carbs in steak/salmon etc. are negligible. I'm off to the gym now but I will put them on seperate lines when I get back to make that more clear!
     
    Sorry dude!
     
    Cheers, Ryan.
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    Ryanm8655
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    Re:Critique my cutting diet please (all meals contain protein/fat/carbs and values in g's) 2011/03/21 22:57:24 (permalink)
    Right I have now edited my original post to make the macros more clear :-)
     
    Hopefully this should make it easier to advise!
     
    Cheers, Ryan
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    Re:Critique my cutting diet please (all meals contain protein/fat/carbs and values in g's) 2011/03/22 09:07:31 (permalink)
    Up the whey, 25g isn't that much - are you just going by whats on the tub for serving amount?
     
     Could add PB to your whey in water, good fats and more protein and will up the cals a little too.
     
    Have you worked out your "maintenance" calories? It's a bit difficult see how restricted you are with intake without a base figure to work from.
     
    Even 1400kcals is a little low, and thats not taking into account your physical excersize.
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    Ryanm8655
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    Re:Critique my cutting diet please (all meals contain protein/fat/carbs and values in g's) 2011/03/22 09:56:20 (permalink)
    ghopki

    Up the whey, 25g isn't that much - are you just going by whats on the tub for serving amount?

    Could add PB to your whey in water, good fats and more protein and will up the cals a little too.

    Have you worked out your "maintenance" calories? It's a bit difficult see how restricted you are with intake without a base figure to work from.

    Even 1400kcals is a little low, and thats not taking into account your physical excersize.

     
    Yeah, I was thinking of upping the Whey, I was going by the tub, I could make it 1.5 scoops. That would up each scoop to 30g protein and 147Kcal so add about 200KCals and 40g protein to my totals.  Peanut butter is also a good shout, need to go shopping later so will have a look for the whole earth stuff you recommended before :-) 
     
    My BMR is 2051.88Kcals (using this calculator http://www.bmi-calculator.net/bmr-calculator/), with the gym taken into account (moderate exercise 3/5 x a week) I multiplied this by 1.55 which gives 3179.05. But I'm pretty high body fat percentage plus the fact I don't use my legs so it seems very high to me.
     
    Cheers, Ryan
    post edited by Ryanm8655 - 2011/03/22 09:58:15
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    Ryanm8655
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    Re:Critique my cutting diet please (all meals contain protein/fat/carbs and values in g's) 2011/03/22 10:31:18 (permalink)
    Right, think I am going to scrap this diet and go Keto, just reading the Keto stuff now and it sounds good to me and pretty easy to follow.
     
    Cheers, Ryan.
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    Re:Critique my cutting diet please (all meals contain protein/fat/carbs and values in g's) 2011/03/22 10:41:48 (permalink)
    Ryanm8655
    Right, think I am going to scrap this diet and go Keto, just reading the Keto stuff now and it sounds good to me and pretty easy to follow.
    Cheers, Ryan.



     
    Stick to it, don't deviate - if your going to do it, it's 100% commitment dude.
     
    We need to include you in the renegade SUC too - for motivation
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    Ryanm8655
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    Re:Critique my cutting diet please (all meals contain protein/fat/carbs and values in g's) 2011/03/22 11:39:56 (permalink)
    ghopki

    Ryanm8655
    Right, think I am going to scrap this diet and go Keto, just reading the Keto stuff now and it sounds good to me and pretty easy to follow.
    Cheers, Ryan.




    Stick to it, don't deviate - if your going to do it, it's 100% commitment dude.

    We need to include you in the renegade SUC too - for motivation

     
    Yeah I think it's the only way to go really, reading it I went about it all wrong last time when I had the mood swings, I didn't have particularly high fats, just high protein and no direct carbs, nor did I eat regularly, the moodiness was probably down to hunger rather than no carbs lol...
     
    No alcohol whatsoever will be tough but tbh I've got exams coming up soon anyway so need to stop going out anyway so I should quit the booze. Will just be designated driver and learn to enjoy myself sober.
     
    I saw the unofficial shape up thread and was going to ask when I started if I could get involved but thought I was too late!
     
    Cheers, Ryan.
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    Re:Critique my cutting diet please (all meals contain protein/fat/carbs and values in g's) 2011/03/22 12:06:54 (permalink)
    Ryanm8655
    I saw the unofficial shape up thread and was going to ask when I started if I could get involved but thought I was too late!
    Cheers, Ryan.


    Your end date will still be the same, were only 2 weeks into it so feel free to jump onboard!
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