[Chimera]

First off, before anyone asks me for my weight and other personal stats that you need to know when determing my macros, everything you need is in my siginature.

Okay, this is a cutting phase so keep that in mind when commenting fellas; and I am sure I screwed up somehow so I need all the help I can get... anyways here are the macro's:

• Calories : 2586 kCals
• Protein : 357 grams
• Fat : 63.5 grams
• Carbohydrates : 138 grams

I will go threw my entire day (all sources of my macro's including supplements) on a weight-training day:

• 7 AM - Meal 1 "Breakfast" | 7 Egg Whites (140 Cal's / 0 g Fat / 0 g Carb / 35 g Protein), 2 Egg's (162 Cal's / 10 g Fat / 2 g Carb / 16 g Protein), & 1/4 Cup Oatmeal (155 Cal's / 3 g Fat / 27 g Carb / 5 g Protein)

• 10 AM - Meal 2 | 2 Chicken Breasts (260 Cal's / 5 g Fat / 0 g Carb / 50 g Protein), Edamame Beans (120 Cal's / 5 g Fat / 8 g Carb / 10 g Protein), Green and Yellow Beans (25 Cal's / 0 g Fat / 5 g Carb / 1 g Protein)

• 1 PM - Meal 3 "Pre-workout Meal" | 1 Cup of Milk (90 Cal's / 2.5 g Fat / 15 g Carb / 11 g Protein), Extra-Lean Ground Beef (280 Cal's / 9 g Fat / 0 g Carb / 48 g Protein), Green and Yellow Beans (50 Cal's / 0 g Fat / 10 g Carb / 2 g Protein)

• 2:15 PM - "Meal 4" Pre-workout Supplement | 1 Serving of BSN's No-xplode (30 Cal's / 0 g Fat / 7 g Carb / 0 g Protein)

• 2:30 - 3:30 PM - Workout immediately followed by Meal 5 which is Post-workout | 1 Serving of BSN's Cell-Mass 20 minutes before workout is over (30 Cal's / 0 g Fat / 7 g Carb / 0 g Protein), 2 Servings of BSN's Syntha-6 (400 Cal's / 12 g Fat / 30 g Carb / 44 g Protein)

• 4 PM - Meal 6 | 1 Ground Buffalo Patty (280 Cal's / 12 g Fat / 0 g Carb / 43 g Protein), 2 Scrambeled Egg Whites (50 Cal's / 0 g Fat / 0 g Carb / 10 g Protein)

• 7 PM - Meal 7 | 2 Chicken Breast (260 Cal's / 5 g Fat / 0 g Carb / 50 g Protein), Green & Yellow Beans (50 Cal's / 0 g Fat / 10 g Carb / 2 g Protein)

• 10:30 PM - Meal 8 "Bedtime 'Snack' " | 1 Serving of BSN's Cell-Mass (30 Cal's / 0 g Fat / 7 g Carb / 0 g Protein), Non-fat Cottage Cheese (180 Cal's / 0 g Fat / 10 g Carb / 30 g Protein)
  

As you can tell, trying to hit my macro's is pretty tough and a few of my meals are pretty repetitive. Any and all help is appreciative, thank you!

[allstar]

your protein should be about 360-432g, carbs 240-480g, but stick to the 240side and your fat intake should be at 48-72, so your fat is pretty good.

[ibanezman88]

i would bump the calories up to 2700 at least. you don't wanna be loosing lean mass. remember, you have to eat to loose weight!!!
i will be editing this post to add stuff

ok, your pre-workout meal has to have more carbs in it!!
also, your post-workout as well. you need to feed those muscles with carbs after a workout too.

instead of syntha 6, which is by no means a bad choice, you might want to try opitimum nutrition's whey protien. just because it's 100% whey and it digest faster making it more convinient post-workout. also, the fat contet is significantly less than syntha 6 which IMO, has a high fat content for a protein shake.

also, like allstar said, you carbs are on the low side. now, i'm not telling to to higher them, you do what you think is going to help you loose that bodyfat, however, low carbohydrate diets result in a loss of lean body mass (muscle) and is inevidable so keep that in mind. you will loose muscle if your carbs are too low.

besides that, the way you broke it down for us is very impressive and greatly appreciated bro!!! you definatly did your research before posting and you have my respect for that.

keep us updated bro, and good luck.

[Chimera]

Originally Posted by ibanezman88

i would bump the calories up to 2700 at least. you don't wanna be loosing lean mass. remember, you have to eat to loose weight!!!
i will be editing this post to add stuff

ok, your pre-workout meal has to have more carbs in it!!
also, your post-workout as well. you need to feed those muscles with carbs after a workout too.

instead of syntha 6, which is by no means a bad choice, you might want to try opitimum nutrition's whey protien. just because it's 100% whey and it digest faster making it more convinient post-workout. also, the fat contet is significantly less than syntha 6 which IMO, has a high fat content for a protein shake.

also, like allstar said, you carbs are on the low side. now, i'm not telling to to higher them, you do what you think is going to help you loose that bodyfat, however, low carbohydrate diets result in a loss of lean body mass (muscle) and is inevidable so keep that in mind. you will loose muscle if your carbs are too low.

besides that, the way you broke it down for us is very impressive and greatly appreciated bro!!! you definatly did your research before posting and you have my respect for that.

keep us updated bro, and good luck.

I will make the changes that Allstar commented on. Here are a few comments of my own to help you out, ibanezman:

• I have already done this for two weeks and when I do eat all my meals as planned which hopefully is around as many calories as I calculated it to be (~2,600); it feels as if I am eating more than what I used to when I didn't monitor my food intake. If this truly is expose to be a "cutting phase" then if I was to eat even more food, it would feel like it even more so isn't.

• You can tell I am a big fan of BSN, haha so many shiny red bottles. I already "invested" in a good amount of supp's from BSN (I wasn't thinking, I knew it, specifically Syntha-6, had alot of Carbs and Cholesterol and isn't the best choice for a cutting phase but I figured I would make changes throughout my diet to accomodate for it) so I am going to want to use them as they are. I plan on just getting plain creatine mono, l-glutamine, whey protein, waxy maize starch, etc; in the future as that is far easier.

Lastly, a question I have for Allstarman, Ibanezman, or anyone who has experience with cutting phases is:

It feels as if I should eat more, around 2,700 kCal according to Ibanezman. If I was to eat more, could someone give me a macrobreak down? Also it would be helpful to have precentages of morning / pre-wo / post-wo. The way how I got all of my numbers was from that "A Unique Combination of Science and Experienced Pre-Contest Advice by Layne Norton" and it sounds like I should change them.


Thanks guys!

[allstar]

well the ranges i gave you are the most and least you should be taking in and if you mean carb % than it should be
25% breakfast
20% pre-workout
25% post-workout

freak would disagree with those, but thats just how i break them down and im sure a couple more do it like that also.

[Chimera]

Originally Posted by allstar5461

well the ranges i gave you are the most and least you should be taking in and if you mean carb % than it should be
25% breakfast
20% pre-workout
25% post-workout

freak would disagree with those, but thats just how i break them down and im sure a couple more do it like that also.

Ah yes I remember reading over that, I am pretty darn tired thanks Allstar. Let me scarf down some cottage cheese and then pass out... haha

[allstar]

anytime man, good luck w the diet

[ibanezman88]

Originally Posted by Chimera

I will make the changes that Allstar commented on. Here are a few comments of my own to help you out, ibanezman:

• I have already done this for two weeks and when I do eat all my meals as planned which hopefully is around as many calories as I calculated it to be (~2,600); it feels as if I am eating more than what I used to when I didn't monitor my food intake. If this truly is expose to be a "cutting phase" then if I was to eat even more food, it would feel like it even more so isn't.

this is a very common mistake that people make when you're cutting. eating a lot of clean food causes your body's metabolism to go up. 2600 calories is good bro and iMO, you should stick to that. actually 2600 calories is very low. especially for a dude your size. you shou've been eating around 3800 calories when you were bulking. eating less food is not the answer!

• You can tell I am a big fan of BSN, haha so many shiny red bottles. I already "invested" in a good amount of supp's from BSN (I wasn't thinking, I knew it, specifically Syntha-6, had alot of Carbs and Cholesterol and isn't the best choice for a cutting phase but I figured I would make changes throughout my diet to accomodate for it) so I am going to want to use them as they are. I plan on just getting plain creatine mono, l-glutamine, whey protein, waxy maize starch, etc; in the future as that is far easier.

Lastly, a question I have for Allstarman, Ibanezman, or anyone who has experience with cutting phases is:

It feels as if I should eat more, around 2,700 kCal according to Ibanezman. If I was to eat more, could someone give me a macrobreak down? Also it would be helpful to have precentages of morning / pre-wo / post-wo. The way how I got all of my numbers was from that "A Unique Combination of Science and Experienced Pre-Contest Advice by Layne Norton" and it sounds like I should change them.

your macro breakdown in terms of percentage should be the same. however many calories you're adding, just add them evenly according to how your breakdown and you should have no problem. for example, if you're doing 40/40/20, carbs/protein/fat, and are adding 200 calories to your diet, add them in like that. 40% of the 200 calories would be carbohydrates, etc.

hope this helps.

Thanks guys!

answers are in bold

[Chimera]

thank you alot Ibanezman and Allstar; I will make the changes and post a new diet probably tonight once I have some free time.

Oh and one thing, for my training I will do two weight days followed by one HIIT cardio day and keep doing that loop (2 weight, 1 cardio). Do I modify my diet on my cardio days or treat the HIIT just as my weight training?

Thank you guys so much!

[allstar]

keep your diet the same all the time, i do weights 4 times a week, and than 4 HIIT days, and 1 LI day, so i would bump up your cardio if you wanna lose weight