[Chris Rimmer]

Jst finished my bulk at 210lbs, 5'9, 17% approx bf, now jst need 2 loose some excess pounds. my planned diet ...

8.00 1 cup oats, protein shake (50g)
10.30 Tin of beans and 250g cottage cheese
1.30 1 cup oats, tin of tuna
3.00 Gym
5.00 450g natural yogurt, protein shake
6.30 2 chicken breast or 250g lean mince meat, 1 cup brown rice, veg
9.00 5 egg whites, protein shake
11.30 Tin of tuna and 250g cottage cheese/glass of casein.

Any advice much appriciated
thanks!

[ZackKnight]

what're ur macro breakdowns?

the cut diet does look pretty clean though

[Chris Rimmer]

breakdown as close as can..

3000 KCAL total
275 Carbs @ 40%
315 Protein @ 46%
85 Fat @ 12.5%

[SDMF_1]

make sure to include plenty of fish oils and vitamins to your cut also fibre is your friend! so include fruits and vegetables

[ZackKnight]

macros seem fine to me

[ibanezman88]

they seem fine

honestly, if it were me though, at your weight, i would at least add another 200 calories in there from carbs, protein, and fat evenly.

and just do more cardio.

if you start out too low, you may end up loosing lean body mass.

this is what happened to me.
just monitor yourself and be careful. if you're loosing a lot of strength, you know you're going wrong somewhere and it might be either you're not getting enough protein or not enough carbs.

try to loose no more than 2lbs a week. the first week or two, however might be a little more because you're probably going to be loosing a lot of water since your sodium/carbohydrates probably have been lowered.

of course, this is advice i'm giving from my personal experience.

if you're one of those people who have trouble lossing excess bodyweight even if you're doing everything right, then forget what i said.

good luck!

[KM]

Lower daily protein shakes, result to whole food; 2 shakes, if possible is sufficient.

What consists in your natural yogurt post workout? Even so, the protein within it is that derived of milk. Cutting included, your daily carb intake should be primarily based around upon awakening, pre and post workout. So, exclude lactose (yogurt), and if flavored or naturally flavored with fruit; contains fructose (simple or HFCS) and lactose which will aid in liver glyc replenishment.

Base carbs, depending on particular body type, at 70-75% around your workouts. Preworkout you're fine, covered.

Again, excessive amounts of tuna and constant eatery will up your chances of mercury poisoning. Whether it may happen to you or not, you don't want to take the chance. Strive for lean meats apposed to protein use as well as an overall increase in variety of foods; different nutrients, ratios, vitamins, etc.

Any mono, polyunsaturates you feel you can add or desire to, place before bed.

Take any of this into consideration if you want, bra.

[mostmuscular84]

KM i will agree with about the carbs. however on a cut you can still have protein shakes and yogurt but i would change the yogurt to cottage cheese. However the closer you get to the specific goal you want is when you would want to eliminate the milk products. You will much more cut without that milk sugar in your body. Best post workout meal on a cut imo would be a protein shake with a number of rice cakes i use 7 since im a bigger guy you may want to use 5. Buy real fish for your cut avoid tuna i use tilapia

[Chris Rimmer]

thanks fellas, some good advice. That is my main worry ibanezman, loosing some lean mass aswell as the fat. As this is my first real cut, will just be about trial and error, see what works for me. Will prob up the cals a bit more than i first posted and monitor the speed of my weight loss over the next few weeks, and then decrease if needed. Will switch the yogurt after training to a simple carb such as rice cakes like mostmuscular mentiond, what dextrose/maltodextrin etc products do any of you guys use and how much of it?

[Chris Rimmer]

also any thoughts on use of conjugated linoleic acid? (EAS' CLA PRO)