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Do these macros look right and acceptable for a cutting diet?

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darkershade
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2015/01/22 00:15:20 (permalink)
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Do these macros look right and acceptable for a cutting diet?

I looking to lose body fat and i will be training with weights 4 times per week with Hiit for 15-20 minutes after each session...
 
Here is my diet below:
 
45 minute walk on an empty stomach 3 times per week
 
11am
60g whey = 230 calories, 44g protein, 2g carbs
60g Oats = 206 calories, 35g carbs, 4.5g fat
100g Blueberries = 68calories, 10g carbs (sugars)
10g Honey = 32 calories, 8g carbs (sugars)
Total = 536 calories, 45g protein, 55g carbs, 12g fats.
 
2:30pm
200g grilled chicken = 220 calories, 45g protein, 5g fats
10g Extra virgin olive oil = 82 calories, 9g fats
50g brown rice = 176 calories, 37g carbs
Spinach
Total = 478 calories, 45g protein, 38g carbs, 12g fats.

5:30pm
60g whey = 230 calories, 44g protein, 2g carbs
60g Oats = 206 calories, 35g carbs, 4.5g fat
30g dried and sweetened cranberries = 100 calories, 21g carbs (sugars)
10g Honey = 32 calories, 8g carbs (sugars)
Total = 568 calories, 45g protein, 65g carbs, 12g fats.

Post work out
60g whey = 230 calories, 44g protein, 2g carbs

9:00pm
200g chicken or steak (fat cut off) = 220 calories, 45g protein, 5g fats
150g sweet potato = 150 calories, 35g carbs.
5g coconut oil = 45 calories, 5g fat.
Red onion, tomatoes, garlic, peppers = approx 100 calories.
Total = 530 calories, 45g protein, 40g carbs, 14g fats.

Midnight
200g salmon = 400 calories, 40g protein, 25g fats.
or 3 eggs and 4 whites.
Steamed broccoli or asparagus
Total = 400 calories, 40g protein, 25g fats

DAILY TOTAL = 2,742 CALORIES, 262g PROTEIN, 200g CARBS, 75g FATS.

 
 
#1

7 Replies Related Threads

    Kaneda
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    Re: Do these macros look right and acceptable for a cutting diet? 2015/01/22 00:26:45 (permalink)
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    What are your stats and current diet?

    The above looks like a good starting point to me, you prob don't need that much protein so you could drop it a bit and increase your carbs if you wanted to but of course protein is more filling so either would be fine.
    #2
    darkershade
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    Re: Do these macros look right and acceptable for a cutting diet? 2015/01/22 00:32:29 (permalink)
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    I am 5ft 10 and 200lbs! 36inch waist and 16 inch arms
    #3
    Kaneda
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    Re: Do these macros look right and acceptable for a cutting diet? 2015/01/22 08:52:38 (permalink)
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    Go with that plan then and see how you get on, adjust as necessary :)
    #4
    T_aslam
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    Re: Do these macros look right and acceptable for a cutting diet? 2015/01/22 11:14:12 (permalink)
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    Stick to it and as long as your in deficit at the end of the day with enough protein to help maintain muscle tissue then you should drop BF. Overall you have more than enough protein so that gives you room to play with other macros. It looks clean enough to me and you can alternate those food sources around. Don't need to go crazy with macros as a little bit of variance is acceptable. I was bursting out of a 36 waist pair of jeans 14 months ago. Comfortably fitting in 32's now! Am now carb cycling and hoping for 30 inch soon.
    Good Luck mate!
    #5
    The_Lone_Wolf
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    Re: Do these macros look right and acceptable for a cutting diet? 2015/01/23 09:24:05 (permalink)
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    Good advice above.
     
    Ride it out till you stall, then adjust from there.

    Bodybuilding Warehouse Rep.
    #6
    Bob Mcbobberson
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    Re: Do these macros look right and acceptable for a cutting diet? 2015/01/24 01:32:45 (permalink)
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    I dunno about you guys but I would not lose weight on that diet.  I'm eating about 700 calories less than that right now, at 6'0 200lbs and not losing weight.
    #7
    lotus
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    Re: Do these macros look right and acceptable for a cutting diet? 2015/01/24 08:16:33 (permalink)
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    I would reduce the protein down and up the carbs
    #8
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