heres my cutting diet, please critique

[sublime_4_]

Ok guys here goes nothing. Im 5' 9 165 lbs with a 16%BF (closer to 15 but oh well) I currently follow a 4 day split with weight lifting doing the fairly usual chest/tri, back/bi, off, legs, shoulder routine and i do cardio at least 3 times per week. My RMR is roughly 1800 cals and heres my diet so lend a helping hand lol.... (btw many would say not to cut cause i will look waaaaay to skinny...but putting that aside for now..)

Breakfast @ 730 am -
.5 cups oatmeal (150 cals, 3 fat, 27 carb, 5 protein)
1 cup fat free milk (80 cals, 0 fat, 12 carb, 8 protein)
1 cup egg beaters (120 cals, 0 fat, 4 carb, 24 protein)
Total: 350 cals, 3 fat, 43 carb, 37 protein)

Snack @ 10 am -
2 slices whole wheat bread (200 cals, 3 fat, 38 carb, 8 protein)
2 tbs PB (200 cals, 16 fat, 8 carb, 8 protein)
Total: 400 cals, 19 fat, 54 carb, 16 protein)

Lunch (pre-workout) @ 1230 pm -
4oz chicken breast (160 cals, 1 fat, 0 carb, 27 protein)
2.5 cup broccoli (75 cals, 0 fat, 15 carb, 6 protein)
.5 cup oatmeal (150 cals, 3 fat, 27 carb, 5 protein)
Total: 385 cals, 4 fat, 42 carb, 38 protein)

Workout usually at 130 or 2 pm

Post workout @ 230 or 3pm -
1 cup grape juice (170 cals, 0 fat, 40 carb, 0 protein) or equivelent of Gatorade powder
1tsp creatine
1 scoop protein (120 cals, 2 fat, 4 carb, 20 protein)
2 cups fat free milk (160, 0 fat, 24 carbs, 16 protein)
total: 450 cals, 2 fat, 68 carbs, 36 protein

Post workout meal (Dinner) @ 530-
4oz chicken breast (160 cals, 1 fat, 0 carb, 27 protein)
1.5 cup broccoli (38 cals, 0 fat, 8 carb, 3 protein)
.5 cup brown rice (170 cals, 1.5 fat, 32 carb, 4 protein)
Total: 368 cals, 2.5 fat, 40 carb, 34 protein

Snack @ 8pm -
4oz chicken breast (160 cals, 1 fat, 0 carb, 27 protein)
Total: 160 cals, 1 fat, 0 carb, 27 protein

Before bed (usually 1030)
.5 cup cottage cheese (100 cals, 3 fat, 4 carb, 14 protein)
1 TBS PB (100 cals, 8 fat, 3.5 carb, 3.5 protein)
Total: 200 cals, 11 fat, 7.5 carb, 17.5 protein

Daily Totals: 2325 cals, 42 fat, 250 carbs, 207 protein
ratios: 18%fat, 42% carbs, 40% protein

I want to lower my carbs though to like 200 and up protein to around 240 or so, so im wondering if i should change the PB sandwhich at 10 am cause its kinda like some un-needed carbs and i am usually hungry pretty shortly after...So to up my protein and lower carbs should i go ahead and put a protein shake (with 2 cups milk) in at 10 and take out the sandwhich? this would change my stats to....

2125 cals, 25 fat, 221 carbs, 220 protein and a ratio of
46%protein, 42% carbs, 12% fat
this actually seems a little worse though...i dunno guys, anyone have any advice or changes they see? THanks again

[sublime_4_]

30 people viewed but no advice hehe... anyways i thought to change a few things up, let me know what you think....

everything is the same except for the snack @ 10 am i will drink a protein shake of 1.5 scoops protein with 1 cup milk giving me 260 cals 3 fat 18 carb 38 protein and this would change my daily total to

2185 cals, 26 fat, 223 carb, 230 protein

and the days i dont workout...my post workout shake will be the same except i will take out 1 cup of milk which will lower my overall intake to

2105 cals, 26 fat, 211 carb, 222 protein this seems more feasible to me since i didnt workout so i wouldnt necessarily "need" that extra cup of milk... So whatcha guys think? Btw the breakdown is 12% fat, 41%carbs and 47%protein.

One last thing...i know that i should be eating regular food instead of shakes but at 10am a protein shake is most convienient...and on non workout days im even thinking that instead of the shake at night i will just eat a chicken breast instead...more protein and whole food is better

[Scott2k3]

Hey man, personally (keep in mind i know very little about food and such) i like it, and i'm considering making some adjustments (only for the sake of different foods where i live and such) and using it myself. The plan i made for myself really sucks, but it looks like you have good protein amounts in the right places, and it'd be perfect for me because i can just shift the dinner 30 minutes sooner and it'll fit my work sched. Just wanted to say thanx. ~Scott

[jimmyv]

This looks really solid and well thought out. Honestly, the tweaks you suggested might be good, but it's hairsplitting at that point.

[sublime_4_]

hey scott im glad you liked the menu hehe. I did put a lot of thought into it and tried to incorporate everything ive learned into balancing it out as best as i could.. This is a different menu where i upped the fat intake a lil bit and lowered the overall calories ( a suggestion from another forum) so what do you guys think about this one? Keep it or go with the old?

Breakfast @ 730 am -
.5 cups oatmeal (150 cals, 3 fat, 27 carb, 5 protein)
1 cup egg beaters (120 cals, 0 fat, 4 carb, 24 protein)
Total: 270 cals, 3 fat, 31 carb, 29 protein)

Snack @ 10 am -
1.5 scoop protein powder (180 cals, 3 fat, 6 carb, 30 protein)
1 cup fat free milk (80 cals, 0 fat, 12 carb, 8 protein)
Total: 260 cals, 3 fat, 18 carb, 38 protein)

Lunch (pre-workout) @ 1230 pm -
4oz chicken breast (160 cals, 1 fat, 0 carb, 27 protein)
2 cup broccoli (75 cals, 0 fat, 15 carb, 6 protein)
.5 cup oatmeal (150 cals, 3 fat, 27 carb, 5 protein)
Total: 385 cals, 4 fat, 42 carb, 38 protein)

Workout usually at 130 or 2 pm

Post workout @ 230 or 3pm -
1 cup grape juice (170 cals, 0 fat, 40 carb, 0 protein) or equivelent of Gatorade powder
1tsp creatine
1 scoop protein (120 cals, 2 fat, 4 carb, 20 protein)
2 cups fat free milk (160, 0 fat, 24 carbs, 16 protein)
total: 450 cals, 2 fat, 68 carbs, 36 protein

Post workout meal (Dinner) @ 430-
4oz chicken breast (160 cals, 1 fat, 0 carb, 27 protein)
1.5 cup broccoli (50 cals, 0 fat, 10 carb, 4 protein)
.5 cup brown rice (170 cals, 1.5 fat, 32 carb, 4 protein)
Total: 380 cals, 2.5 fat, 42 carb, 35 protein

Snack @ 7pm -
1 oz mixed nuts
Total: 170 cals, 15 fat, 5 carb, 6 protein

Before bed (usually 10pm)
.5 cup cottage cheese (100 cals, 3 fat, 4 carb, 14 protein)
1 TBS PB (100 cals, 8 fat, 3.5 carb, 3.5 protein)
Total: 200 cals, 11 fat, 7.5 carb, 17.5 protein

this gives me a breakdown of
2125 cals, 40 fat, 219 carb, 200 protein
19% fat, 40%carb, 41% protein...

This seems pretty decent actually, i dont know what else to change lol. The only thing im worried about is between dinner time and the snack and the before bed meal i think im gonna get pretty hungry cause nuts dont really keep me very full ya know? and im trying to go like 6 hours with just 1 oz of nuts inbetween that time...my times were off last post cause i had my dinner meal like 2.5 hours after my post workout shake...thats not good lol. So when i fixed the times it kinda threw everything off
also does anyone see anythign wrong with having oatmeal instead of brown rice for dinner? The rice has a lil more cals/carbs while the oatmeal is lower in both and also has a lil more protein...plus i like oatmeal better lol since the rice always turns out kinda gross...So does anythign see anything wrong with having oatmeal instead? 3 servings of oatmeal in a day...theres nothing wrong with that is there? (i really dont think so but im just askin)

[Scott2k3]

you could add a serving or two of pretzels or something such as pretzels, i don't know what their like where your from, but we get a brand (not sure what it's called) that's 1 gram of protein, .6g of fat, and 23 starchs / complex carbs...i like them, and if you drink enough so that you don't want to eat the entire bag due to the salt, then they are pretty filling. Anyways, just a suggestion. I love the menu . ~Scott

[Lady C]

The pretzels won't be complex carbs because they are so processed they will be more like a overprocessed (simple) carb. I would add some good veggies with fiber to fill you up. Very little calories and good late at night.

[sublime_4_]

Ok i think i finally got it down lol... Here is the new one with a few slight changes

Breakfast @ 730 am -
.5 cups oatmeal (150 cals, 3 fat, 27 carb, 5 protein)
1 cup egg beaters (120 cals, 0 fat, 4 carb, 24 protein)
Total: 270 cals, 3 fat, 31 carb, 29 protein)

Snack @ 10 am -
1.5 scoop ON (165 cals, 2 fat, 3 carb, 35 protein)
1 cup fat free milk (80 cals, 0 fat, 12 carb, 8 protein)
Total: 245 cals, 2 fat, 15 carb, 43 protein)

Lunch (pre-workout) @ 1230 pm -
4oz chicken breast (160 cals, 1 fat, 0 carb, 27 protein)
2 cup broccoli (75 cals, 0 fat, 15 carb, 6 protein)
.5 cup oatmeal (150 cals, 3 fat, 27 carb, 5 protein)
Total: 385 cals, 4 fat, 42 carb, 38 protein)

Workout usually at 130 or 2 pm

Post workout @ 230 or 3pm -
1 cup grape juice (170 cals, 0 fat, 40 carb, 0 protein) or equivelent of Gatorade powder
1tsp creatine
1 scoop ON (110 cals, 2 fat, 3 carb, 23 protein)
2 cups fat free milk (160, 0 fat, 24 carbs, 16 protein)
total: 440 cals, 2 fat, 67 carbs, 39 protein

Post workout meal (Dinner) @ 430-
4oz chicken breast (160 cals, 1 fat, 0 carb, 27 protein)
.5 cup oatmeal (150 cals, 3 fat, 27 carb, 5 protein)
Total: 310 cals, 4 fat, 27 carb, 32 protein

Snack @ 7pm -
1 oz mixed nuts (170 cals, 15g fat, 5 g carb, 6 protein)
1.5 cup broccoli (50 cals, 0 fat, 10 carb, 4 protein)
Total: 220 cals, 15 fat, 15 carb, 10 protein

Before bed (usually 10pm)
.5 cup cottage cheese (100 cals, 3 fat, 4 carb, 14 protein)
1 TBS PB (100 cals, 8 fat, 3.5 carb, 3.5 protein)
Total: 200 cals, 11 fat, 7.5 carb, 17.5 protein

this gives me a total of
2080 calories, 40g fat, 210 carbs, (185 if you take out fiber), and 209g protein, a 43%protein, 39% carb, 19% fat ratio... its cause of the fiber is why the carb ratio is lower than the protein)

the ratios are different than before cause i got some new protein (ON) and that made some subtle changes..

so im gonna go ahead adn try this out for a couple weeks and see what happens...btw i couldnt do that eggbeaters at night since i get them at the defac in the morning and the commisary doesnt sell them...anyways just let me know what ya think...