View Full Version : Advise on my cutting diet

07-21-2005, 04:15 AM
I started out at 86kg (189lbs) and my goal is to cut until 75kg (165lbs). For the first few weeks everything went really well as I cut out all the junk food and try to eat as clean as possible. However, I have been stuck at 81.5kg (179lbs) for the past couple of weeks and I decide to review my current diet and personally I felt that the amount of Saturated Fat is a little too high and it lacks of Fiber. So right now I have planned a new cutting diet but I'm not sure whetehr is it effective enough. Experience guys please help me check it out and tell me what you think, whether are there any room for improvement.

Remember, now I weigh 179lbs and I'm trying to shed another14lbs to reach 165lbs. Here is my new diet..

Meal 1 (Upon Rising, 8.am)-

1.5 scoops of Protein Powder (180 Calories, 35g Pro, 2g Carbs, 2g Fat, 1.5g SatFat, 0 Fiber)

Meal 2 (9.am)-

4 half-boiled egg whites, 1 half-boiled whole egg, 250ml soy milk with 2 scoops of oats and 1 banana blended (760 Calories, 40g Pro, 70g Carbs, 11g Fat, 4g SatFat, 14g Fiber)

Meal 3 (12.pm)-

Stir Fry Chicken Breast with olive oil, lettuce, white rice (500 Calories,30g Pro, 45g Carbs, 5g Fat, 2g SatFat, 6g Fiber)

Meal 4 (3.pm)-

1.5 scoops of Pro Complex blended with 2 scoop oats (460 Calories, 50g protein, 45g Carbs, 6g Fat, 1g SatFat, 7g Fiber)

Meal 5 (6.pm)-

Stir Fry Chicken Breast with olive oil, lettuce, white rice (500 Calories, 30g Pro, 45g Carbs, 5g Fat, 2g SatFat, 6g Fiber)

Meal 6 (9pm)-

1 scoop Pro Complex blended with 200ml skim milk, 1 tablespoon peanut butter (330 Calories, 40g, 14g Carbs, 11g Fat, 3g SatFat, 2g Fibre)

2730 Calories
230g Protein
221 Carbohydrates
40g Fat
13.5g Saturated Fat
35g Fibre

Any advise/comments? Am I conusming sufficient calories or too much? Help will be greatly appreciated thanks.

07-21-2005, 04:46 AM
Well, if it was me there is no way in the world I would lose weight with that many calories. I went from 179 to 165 but I had to eat alot less than that lol. Anyways, diet looks great, I wish I could eat that clean hehe. Although some might say you could use more fats. I think your problem might be your just eating too much food, but then again I don't know what your maintanence is.

07-21-2005, 09:10 AM
I'd replace the white rice with brown or wild. I eat nothing white in my diet and it works well..so far.

07-21-2005, 10:15 AM
What about chicken, turkey, tuna, and other fish?

07-21-2005, 10:57 AM
Yeah i would say your cals are a little too high. I was taking in 2300 cals for the last few weeks and i just cut it down to 2100cals. The brown rice is also a good idea its not nearly as high on GI as white rice.

07-21-2005, 03:57 PM
Fats are too low.

Try for a minimum of 0.5g/lb LBM (or goal weight if that's easier to figure) for fats. Concentrate on healthy fats, olive oil, avocados, walnuts and other raw nuts, natty PB, avocado, some saturated natural animal fat (butter, egg yolks, meat), and fish oil.