Trying to cut, need help with the diet

[s_havinga]

So as some of you may know from other threads I have been trying to cut for about 3 months here and have actually been gaining weight... I believe the weight gain is due to muscle growth which is fine but I haven’t really noticed much reduction in fat. I have decided to try and refine my diet a little and try to cut out any cheating starting Monday. Here is what I have in mind right now.

Meal 1- 7:30am
1 scoop IsoFlex
1 Banana
2 cup skim milk

Meal 2- 9:30am
1-1/4 cup Fibre1 cereal
1 orange
1 cup fat free yogurt

Meal 3- 12pm
1 Apple
2 cup lettuce with light ranch dressing
1 Chicken Thigh

Meal 4- 2:00pm
1 plum
10 baby carrots

Meal 5 (PWO)- 5:00pm
2 scoops IsoFlex in water

Meal 6- 6:00pm
3 Chicken thighs
2 cups asparagus
1 Baked potato with sour cream

I also try to drink 2-3 litres of water minimum per day

Total
2102 calories
60.6g Fat
210.9 Carbs
179.1g Protein

From what I have read the desirable ratio of Carbs/Protein/Fat is 40/40/20. With the diet above it is more like 39/35/26. According to that I need to increase my protein and reduce my fat intake a little. Any suggestions?

Also please note I am still working out 5x/ week

Mon- Chest/Tris (3 exercises each 3x8)
- 10-15 minute jog
Tues- 45 minute run
Wed- Back/Bi's (3 exercises each 3x8)
- 10-15 minute jog
Thurs-45 minute run
Friday- Legs/ shoulders (3 exercises each 3x8)
- 10-15 minute jog

I always do the large muscle group first and finish off with the small ones

Any constructive advice would be great! I am really happy with the muscle gains I have got so far but am very serious about trying to cut the fat. Thanks!

[Forcefed]

First thing, take out the dairy...Its good, but I mean if you really wanna lean down cutting it right of your diet will help TONS.

Meal 4- 2:00pm
1 plum
10 baby carrots

What is this!?! here's my diet...Take alook, let me know what you think..

Heres my Diet: Enjoy


6:30 AM: Breakfast
•5 egg whites
•40g oatmeal (1/2 cup)
•¼ cup blueberries

9:30 AM: Snack
•1/4 cup rice brown
•1/2 cup gr. bean (3oz)
•5 oz chicken
•1 tbsp flax oil

12:30 AM: Lunch
•1/4 cup rice brown
•1/2 cup gr. bean (3oz)
•5 oz chicken
•1 tbsp flax oil

3:30 PM: Snack
•1/4 cup rice brown
•1/2 cup gr. bean (3oz)
•5oz tin of tuna in water
•1 tbsp flax oil

6:30 PM: Dinner
•1/4 cup rice brown
•1/2 cup gr. bean (3oz)
•5 oz chicken

9:30 PM: Snack
•Rice cakes - 2 With natural peanut butter

[Darkane]

Originally posted by s_havinga
So as some of you may know from other threads I have been trying to cut for about 3 months here and have actually been gaining weight... I believe the weight gain is due to muscle growth which is fine but I haven�t really noticed much reduction in fat. I have decided to try and refine my diet a little and try to cut out any cheating starting Monday. Here is what I have in mind right now.

Meal 1- 7:30am
1 scoop IsoFlex
1 Banana
2 cup skim milk

Meal 2- 9:30am
1-1/4 cup Fibre1 cereal
1 orange
1 cup fat free yogurt

Meal 3- 12pm
1 Apple
2 cup lettuce with light ranch dressing
1 Chicken Thigh

Meal 4- 2:00pm
1 plum
10 baby carrots

Meal 5 (PWO)- 5:00pm
2 scoops IsoFlex in water

Meal 6- 6:00pm
3 Chicken thighs
2 cups asparagus
1 Baked potato with sour cream

I also try to drink 2-3 litres of water minimum per day

Total
2102 calories
60.6g Fat
210.9 Carbs
179.1g Protein

From what I have read the desirable ratio of Carbs/Protein/Fat is 40/40/20. With the diet above it is more like 39/35/26. According to that I need to increase my protein and reduce my fat intake a little. Any suggestions?

Also please note I am still working out 5x/ week

Mon- Chest/Tris (3 exercises each 3x8)
- 10-15 minute jog
Tues- 45 minute run
Wed- Back/Bi's (3 exercises each 3x8)
- 10-15 minute jog
Thurs-45 minute run
Friday- Legs/ shoulders (3 exercises each 3x8)
- 10-15 minute jog

I always do the large muscle group first and finish off with the small ones

Any constructive advice would be great! I am really happy with the muscle gains I have got so far but am very serious about trying to cut the fat. Thanks!

Height/weight/age.

By the sounds of it you need less carbs and more fat. Depending on body weight/height protein might need to be increased.

Dairy is bad when cutting.

To low of fat during cutting will plummet Testosterone levels making it much harder to lose fat.

[s_havinga]

Originally posted by Darkane

Height/weight/age.

6'3/235/23

[s_havinga]

Originally posted by Forcefed
First thing, take out the dairy...Its good, but I mean if you really wanna lean down cutting it right of your diet will help TONS.

Meal 4- 2:00pm
1 plum
10 baby carrots

What is this!?!

Ya, not really a meal I know, just something to fill me up a little...

So even cutting out skim milk and fat free yogurt might make a difference? I always thought it was the fat that is the problem but I'll try cut back on that

Also, if you cut out dairy then what do you drink? only water?

[Darkane]

Originally posted by s_havinga


Ya, not really a meal I know, just something to fill me up a little...

So even cutting out skim milk and fat free yogurt might make a difference? I always thought it was the fat that is the problem but I'll try cut back on that

Also, if you cut out dairy then what do you drink? only water?

Fat is good for you. Milk has tons of carbs.

So 6'3, 235 (Almost identical to me) are you muscular? If so you gotta ramp those calories up.

I'm cutting right now with around 2450cals on non-workout days, and around 2750 on workout days. I eat 300g protein on NWO days, and 350 on WOD.

Carbs are kept to 30 or so on NWO days, and 150 on WOD.

Read up articles here: www.t-nation.com good stuff on that site

[s_havinga]

I would consider myself muscular ya, but that is a pretty relative term I suppose. I am hoping to get a bodyfat test done in the near future but havent convinced myself to pay the $65 or whatever it is yet.

What do you get all that protien from? I just started with the IsoFlex and that gives me 27g per scoop so at 3 scoops / day that gives me like 81 of the 180g I consume daily. I guess I could replace the yogurt with a couple hard broiled eggs and throw in an extra chicken thigh with my salad. That would bring me to 2270 calories and 31C/37P/32F and would result in 210g protien a day but that still probably isnt enough.

[Darkane]

I get my protein from food. Meat mostly.

By Noon today I'd already eaten 13oz of top sirloin steak! Delicious! That's about 110g protein. 2 meals.. ate some spinach on the side and an avocado.

You can't follow "normal" eating when trying to sculpt a good body. It's now "normal" for me to be eating meat, or chicken breasts with mixed veggies for breakfast. No problem.

[cityhunter2501]

is milk really bad for you when trying to diet/lose weight?

I drink 500ml of 2% every day for breakfast and I rarely eat yogurt/cheese (once a week at most)

btw I'm 188/5'10/24

[jazzyb]

eca stack!