[BigBen1982]

This is my new diet I started the other day. I am currently 6'2" 230lbs. Was bulking, now that I went from 208 to 230 I want to lean out any gains and harden up. I would like to stay at the same weight, give or take a few pounds. But main goal is to cut up a little and really lean out. I am adding cardio each day anywhere from 15-30 minutes. And still keeping my weight training going strong. BF% hasn't been measured but isn't too bad, probably 12% I would say. Last time got it measured I appeared the same in BF and it was around 10.5%.


Breakfast-3/4 Cup of oatmeal, Cup of eggwhites(Better N' Eggs All Whites Brand)equivilent to 6 egg whites

Snack- Banana,Low Fat Cottage Cheese

Snack- Protein Shake, Matrix protein mix 2 scoops

Snack- Oatmeal Bar or any type health bar

Lunch- Chicken/Turkey/Tuna Wrap or Salad. Multi grain wrap, high fiber low carb. Brown rice or sweet potato and cup of broccoli.

Before Gym Snack- Oatmeal Bar or any type health bar

After Gym Shake- True Mass from BSN, 2-3 scoops

Dinner- Chicken/Fish/Turkey/Steak Any clean meat high in protein.
Brown Rice/Sweet Potato/Whole wheat pasta.
Green vegetables or any mixed vegetables with greens

Before Bed Snack- Protein Shake, Matrix protein mix and a bite to eat, something healthy. A health bar, mixed nuts, scoop or two of organic peanut butter,etc.


Please add your suggestions and input please.

Pictures attached aren't recent not posed or anything, but an idea. I am going to post some posed pictures after I am where I want to be and done with any cycling. Was around 215 lbs in the pic.

[allstar]

make sure your before bed is a casein shake, or cottage cheese or whatever kind of casein protein.. also have you calculated your macros and are you reaching them?

[BigBen1982]

Yeah it is a the Matrix Protein Mix if your familiar with that, if not Google, Matrix 5.0 Protein. And I have roughly added them up and I am hitting them for my needs and goals. I'm not a bodybuilder nor entering a comp. Just more personal goals and a hobby for me

[justlift32]

What are your macros looking like for this diet? It is best to know how many grams of protein/carbs/fat you'll be taking in, that way if something doesn't work you can look at why and adjust it.

IMO, doesn't appear to be enough protein. I would add a few whole eggs to your meal 1, maybe 1 or 2. just my personal pref.

Your PostWO meal, true mass isn't bad. You need a simple carb in there though. it is essential to replenish your body.



If your cutting, also stick to complex carbs. a banana and cottage cheese might not make the best meal. Rely on oats and brown rice for your carbs, and keep cottage cheese til before bed time to use the caseinate proteins in it digesting slowly over night.

It also looks like your relying to heavily on Shakes. I would substitute the shake in meal 3, for a food protein source, any lean meat.

Finally, i hope your not eating to many health bars. they are processed and not to great for you on a cut especially.

These are just a few of my suggestions feel free to take them! GOOD LUCK MAN!

[allstar]

your macros should look like
345-414g-protein
230-460g-carb
46-69g-fats

[justlift32]

^pretty dead on.

That is a big range for carbs. IMO you should stick to less than 300, to the lower end of the range. I feel that the upper end of 400's is a bit excessive for a cut.

[allstar]

yeah i know thats high in carbs but on a cut its 1-2g per lb, i stick to the 1lb side on my cut tho

[justlift32]

^agreed. I have never met anyone that used 2g /lb for carbs. If i did, i'd hope they would be doing intense cardio.

[allstar]

I will once and a while go to 1.5, and take the lose side of the fat, just to switch it up

[ibanezman88]

ok, first of all, you look great bro.

it's better if you have more whole foods as meals. try to limit yourself to 1 or maybe 2 protein drinks and have the rest come from food.

i use true mass as well and it's not that great for a cut.

and actually, post workout, i recommend whey protein instead.

you have pretty big shoulders!

[allstar]

true mass isnt bad, it has
Sustained Release
Multi-Funcitional A.M.-P.M. Protein and Carbohydrate Blend
6 Different Ultra-Premium Proteins
Active Protein Utilization Enzymes for Increase & Efficiency of Use
BCAAs and Essential and Non-Essential Amino Acids
Medium Chain Triglycerides for Fast Burning Energy Source
Glutamine Peptides and Glutamine AKG
Good Source of Fiber
Aspartame Free

but the only problem is, is thats its so high in Carbs