Diet evaluation

[Raven]

Hi guys, i recently (2 days ago) started my first cutting phase, i am 14% body fat and am expecting to be 7-8% by march. I feel that is a realistic goal. However, my question is this, does this look like a decent diet plan to consistently lose fat on.

Breakfast- 2 slice whole wheat bread, glass of grapefruit juice or green tea

Snack- bananna

Lunch- serving of carrots, some random fruit, and celery

snack, carrots

Dinner- 3 scoops whey protien and 2 slice whole wheat bread

Throughout the day i drink over a gallon of water and do cardio 3 times a week, 30 min each average, some HIIT as well. Does this look like a solid plan? ANY comments are greatly appreciated

Thanx

[Jackal]

Originally Posted by Raven

Hi guys, i recently (2 days ago) started my first cutting phase, i am 14% body fat and am expecting to be 7-8% by march. I feel that is a realistic goal. However, my question is this, does this look like a decent diet plan to consistently lose fat on.

Breakfast- 2 slice whole wheat bread, glass of grapefruit juice or green tea

Snack- bananna

Lunch- serving of carrots, some random fruit, and celery

snack, carrots

Dinner- 3 scoops whey protien and 2 slice whole wheat bread

Throughout the day i drink over a gallon of water and do cardio 3 times a week, 30 min each average, some HIIT as well. Does this look like a solid plan? ANY comments are greatly appreciated

Thanx

Try to spread the protein out throughout the entire day instead of it at once, because your body wont use all of it.

[Jackal]

BTW you should probably do some lifting instead of doing just cardio to try and keep the muscle you have.

[cursor]

Your only substantial source of protein is the whey in your final meal. Snarfing down all of your protein in one dose like that is far from optimal. Additionally, the only fats that you'll be ingesting will come from the bread that you eat. Calc out the daily intake provided by the foods that you've listed and then interpret the numbers.

By the way (whey ), you're getting less than 70 grams of protein a day. If you want to keep the muscle that you have (and maintain your bone density), then you'd better kick that up a few notches.

[Raven]

Okay......How about a scoop of whey in some original style oatmeal for breakfast, tuna at lunch, and the same dinner? that kinda spreads it out, and adds some more protien overall. Maybe a serving of peanut butter with my bananna snack to get my daily fat. How do those adjustments sound.

Also, i plan on intaking 1500 cal/day for the duration of my cutting phase, does that sound like too little for my body (18yrs old, 160lbs, 14% BF, 5' 7")

Thanx

[cursor]

You change in thinking is an improvement. Here are two things that you DON'T want to do during a cutting phase:

1. Reduce your workouts
2. Reduce your protein intake

If either is inadequate, you'll simply reduce your overall body size during your cutting process (you'll lose your muscle right along with your fat).

[Raven]

heres what i digest from your input (correct me or modify if im wrong)

Keypoints

1.Continue workouts as normal
2.Continue protien intake as normal
3.Evenly spread protien intake throughout the day
4. DON'T completely cut out fat, (PB fat is good fat)
5.Continue cardio
6. Reduce Cals (How much???)

Thats sounds right to me. One question, will the simple sugars from the fruits and veggies in ANY way hinder my fat loss? (i only ask because fruits and veggies will likely account for 500-600 of daily cals)

Thanx

[cursor]

When cutting, your caloric reduction will come from reduced carbohydrate intake. The amount that you should reduce is a matter of understanding what your true maintenance level is. If you don't know, then just pick some value. If you're not getting reasonable fat loss within two weeks, then drop some carbs.