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)
10.30am Meal 2: 25g scoop Whey with water
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?)
2.30 pm Meal 3: 25g scoop Whey with water
5.00pm Meal 4 Chicken/salmon/steak with vegetables/salad.
Fat: 4.92g (Is this incorrect for rump steak, seems a bit low for 125g steak given the Kcal?)
Plus:100g mixed vegetables: 35Kcal
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
10.00pm Meal 6: 25g whey with water
Total: 1333Kcal/1368Kcal depending on foods plus 100kcal for condiments/marinades 1433Kcal/1468Kcal.
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.
post edited by Ryanm8655 - 2011/03/21 23:01:07