Hello all. Please critique my "cutting" diet/lifestyle

[the_machine]

Hello all. I'd like some input on my current diet for my cutter. Stats are as follows.

168 lb.
8-9 % body fat
25 yrs old.
5'6 tall

Workout day diet:

9 am- 10 egg whites 1/4 cup of oatmeal.

10 am- workout

11-12 am- 80 g dextrose 40 g of whey protein


3 am- 8 oz of extra lean ground turkey w/ 60 carbs worth of grits (dry)

6 pm- 8 of salmon w/ 1 cup of steamed broccoli and 1/2 tbsp. of olive oil

9 pm- 8 oz extra lean ground beef with 1 cup of steamed broccoli



Non Workout days-

7 am or so- 45 minutes of empty stomach cardio

9 am- 2 scoops of whey (50g protein) with 20 almonds

12- 8 oz extra lean ground turkey 1 tbsp of olive oil and steamed green vegs.

3- 8 oz of salmon 1 cup of steamed veggies and 1/2 tbsp of olive oil


5- 8 oz ground beef with 1 cup of steamed veggies


8- either 2 scoops of whey protein with 1 tbsp of flax OR the above meal



My goal is to get back down to about 5-6 percent body fat for the spring time. I'm not using any supplements aside from the whey protein. I do 45 minutes of morning cardio on non-workout days and maintain a steady heart rate. Thanks for the input.


Attached is a photo of a back shot from a week ago or so...

[USD610]

Originally Posted by the_machine

Hello all. I'd like some input on my current diet for my cutter. Stats are as follows.

168 lb.
8-9 % body fat
25 yrs old.
5'6 tall

Workout day diet:

9 am- 10 egg whites 1/4 cup of oatmeal. Thats only 30g pro, and hardly any carbs at all, about 13g carbs. Thats horrible for the first meale of the day, esecially pre workout

10 am- workout

11-12 am- 80 g dextrose 40 g of whey protein


3 am- 8 oz of extra lean ground turkey w/ 60 carbs worth of grits (dry)

6 pm- 8 of salmon w/ 1 cup of steamed broccoli and 1/2 tbsp. of olive oil

9 pm- 8 oz extra lean ground beef with 1 cup of steamed broccoli



Non Workout days-

7 am or so- 45 minutes of empty stomach cardio

9 am- 2 scoops of whey (50g protein) with 20 almonds

12- 8 oz extra lean ground turkey 1 tbsp of olive oil and steamed green vegs.

3- 8 oz of salmon 1 cup of steamed veggies and 1/2 tbsp of olive oil


5- 8 oz ground beef with 1 cup of steamed veggies


8- either 2 scoops of whey protein with 1 tbsp of flax OR the above meal



My goal is to get back down to about 5-6 percent body fat for the spring time. I'm not using any supplements aside from the whey protein. I do 45 minutes of morning cardio on non-workout days and maintain a steady heart rate. Thanks for the input.


Attached is a photo of a back shot from a week ago or so...

in bold

[Shredz]

I like what you have her the only thing I would do is exactly what USD suggested and that is up your carbs to 1/2 cup of oatmeal. (measured dry) in your first meal. However if you are doing cardio those days as well. I would leave it as is but it doesn't look that way.

A question I have is if you are not doing cardio on workout days how many days of cardio are you getting. 2?? If so I would look at adding 2-3 more cardio sessions in throughout the week.

Great to see you aren't mixing carbs and fats in the same meal. I find a lot of people doing this. Also I also do very low carb days on my days off. What I also do is a carb up day on my leg day. Mind you it is low glycemic carbs such as oatmeal and yams. I will up it too 300-400gms. It helps me fill out as well.

[chest6]

why no carbs on non w/o days?

[Shredz]

Originally Posted by chest6

why no carbs on non w/o days?

I do this also when dieting hard. The reason I do it is because I am not training therefore burning the excess carbs off. So I limit myself and thus speeds up the fat loss. You have to be careful though that you don't start losing lean body mass. For this reason when I do a diet like this I always carb up on leg day.

[chest6]

Yep, when I drop carbs below 100g/day..muscle flies off me..

[the_machine]

Originally Posted by chest6

Yep, when I drop carbs below 100g/day..muscle flies off me..

heh not I. As long as my protein count stays above 250g / day i keep everything with ease. I guess some people are just different.