Cutting Diet Help

Hi Guys been reading the forums for a while now and finally registered. I was wondering if i could get some advice on my cutting diet. I'm trying to loose as much BF% as possible before a bulk late January. All help much appreciated
Thanx

STATS
Weight- 83kgs
Height 5ft11
Age- 22
BF&- 15%
BMR - 2572 (Maintenance- Harris-Benedict Formula)
No current AAS cycle
Running Clen at 120mcg with Betasleep every night

Training 4 day split (ALL WORKOUTS AT 7PM)
Monday - chest + biceps
Tuesday - Legs
Wednesday - Abs + Cardio (20mins treadmill medium intensity)
Thursday- Triceps + Shoulders
Friday - Back
Saturday - Calves + Cardio
Sunday - Abs + Cardio


Diet
Meal 1
Protein (g)/ Carbs (g)/ Fats (g)/ Calories
Egg whites X4 14.4/ 0.96/ 0.24/ 68
1 full egg 6.29/ 0.38/ 5/ 74
50g Oats 5.75/ 34.37/ 4.5/ 194.5
1 SCOOP WHEY 24/ 2 / 1/ 106
Totals 50.44/ 37.71/ 10.74/ 442.5

Meal 2
Raw Almonds15g 3.2/ 3 / 7.59/ 86.7
Tuna 100 g 27.4/ 3.2/ 0.6/ 116
Totals 30.6/ 6.2/ 8.2/ 203

Meal 3
150g Chicken 46/ 0/ 5.31/ 246
100 g broccoli 2.82/ 6.6/ 0.37/ 34
Totals 48.8/ 6.6/ 5.7/ 280

Meal 4 Pre GYM
50g Oats 5.75/ 34.37/ 4.5/ 194.5
15g Raisins 0.24/ 11.4/ 0/ 44.85
Totals 6/ 45.77/ 4.5/ 239.35

Meal 5 Post Gym
2 SCOOPS WHEY 48/ 4/ 2/ 212
VITARGO 4.5/ 20/ 1/ 140
Totals 52.5/ 24/ 3/ 352

Meal 6 (1Hr Post)
150g Chicken 46/ 0/ 5.3/ 246
100 g broccoli 2.82/ 6.6/ 0.37/ 34
100g Potato 1.7/ 15.7/ 0.1/ 70
Totals 50.52/ 22.3/ 5.78/ 350

Meal 7 PreBed
125g Cottage Cheese 10.25/ 8.75/ 1.6/ 87.7
1 SCOOP WHEY 24/ 2/ 1/ 106
Totals 34.25/ 10.75/ 2.6/ 193.7

GRAND TOTALS Protein 273.11/ Carbs 153.33/ Fat 40.52/ Calories 2060.55

Sorry for getting a bit carried away with the numbers, all nutritional values are taken from the packet/container or off the internet. Once again I appreciate the help.

First of all Welcome. You will enjoy it here and learn a ton.
Off the bat your calories look a bit low. What activity level you using to calculate daily caloric requirements?

Used the training 3-5 times a week - multiply by 1.55 (DJ used it in his Diet 101/2 post) and i forgot to add i do a ReFeed every 3 to 4 days upping my carbs by 115 grams so i take in an extra 200g potato with meal 2 and an extra 100g brown rice with meal 3.

Welcome QuinnX , good luck ! I know the more specialized guys can sort you out with this cutting cycle. Soz i cant help you out as i am focused on how to boost my sex drive .... hahaha

Enjoy !

Unless I am doing something wrong, your maintenance should be around 3040..... depending on what method you use......
I would cut maintenance buy 15-20% if you planing to refeed, and then refeed once a week at maintenance.

www.fileswap.com/dl/ZuLOPs5D1q/

Your diet is absolutely perfect bud. Remember that it's just a start and you need to adjust carbs and fats according to what your body likes. Well done!

Thanx guys i appreciate the help. I'm really just looking for the values (how much to cut etc) so i'll go with cuting at 20% below maintenance - i do feel a bit starved at 2000 calories. And i've been reading Dj's stickies/the forum in general so i was hoping my diet would be pretty decent - Didn't want to be the newbie posting about his Dbol only cycle,creatine pct at 19 and diet consisting of meal replacement shakes and biltong. haha thanx again

Also Dj (according to his one sticky- correct me if im wrong) recommends upping carbs by 115g on Refeed days while Doctari reckons - on another thread, one of the diet stickies, that if your protein:carb:fat ratio is 50:30:20 (for example) then you just swap the carb and protein ratio for that day? Also the sticky diet 101/2 recommendeds Refeed every 3 days, that alright?

As for my calculations for my BMR being off, I'll just check my workings again but i used Dj's one off his sticky. Probably a mistake on my part but i appreciate the spread sheet

That just a snippet of a great calorie/meal planning worksheet I found a while ago.
Will post the whole thing up a little later if you keen. Has helped me tons

Please do Fox, wil save me soooo much time :lol:

www.fileswap.com/dl/I8EPsKSqIj/

QuinnX wrote: Thanx guys i appreciate the help. I'm really just looking for the values (how much to cut etc) so i'll go with cuting at 20% below maintenance - i do feel a bit starved at 2000 calories. And i've been reading Dj's stickies/the forum in general so i was hoping my diet would be pretty decent - Didn't want to be the newbie posting about his Dbol only cycle,creatine pct at 19 and diet consisting of meal replacement shakes and biltong. haha thanx again

Also Dj (according to his one sticky- correct me if im wrong) recommends upping carbs by 115g on Refeed days while Doctari reckons - on another thread, one of the diet stickies, that if your protein:carb:fat ratio is 50:30:20 (for example) then you just swap the carb and protein ratio for that day? Also the sticky diet 101/2 recommendeds Refeed every 3 days, that alright?

That's if you are going to be doing carb cycling. Why not just stick to that diet every day and see if it works for you, then take it from there.

@Pyroclasm Hmmm true I'll just do the straight diet then , but i thought carb cycle was essential or a better method of dieting? I'll do some more research om it

The only people that can truly give an answer are people like DJ who give advise on this every day and he has lank experience. In my opinion we are all unique and therefore everyone's body responds differently. You must find what works best for you. Some people respond the bet to carb cycling, some people respond best to intermittent fasting, others like myself prefer the same thing every day. The thing that seems to work well for everyone is a keto diet but remember that's to lose fat only.

@Pyroclasm Ya i defiantly agree with you on that, that everyone is different. I have to find what works best for me. Mostly I've been doing the 6 meals a day/smaller meals higher frequency diet (high portein-low carbs) when cutting and I've seen decent results but I think I'm going to give intermittent fasting a go. I want to get my Bf% around 10% and maybe even get under 10%. Seeing that you've mentioned it , have you had any experience with it or tried it? And this is also to everyone reading the post - anyone tried intermittent fasting or had any experience with it? maybe i should make a new post....anyway thanx

Maybe try the carb back loading diet! Where you eat a keto stile diet in the day and smash the carbs at night.

You can always go with the carb cycle diet, I think thats what DJ will say at the end.

I know when i was on the carb cycle diet that i made and test. My wieght did not go up or down in the 4 weeks and i was feeling like i was over eating!

QuinnX wrote: @Pyroclasm Ya i defiantly agree with you on that, that everyone is different. I have to find what works best for me. Mostly I've been doing the 6 meals a day/smaller meals higher frequency diet (high portein-low carbs) when cutting and I've seen decent results but I think I'm going to give intermittent fasting a go. I want to get my Bf% around 10% and maybe even get under 10%. Seeing that you've mentioned it , have you had any experience with it or tried it? And this is also to everyone reading the post - anyone tried intermittent fasting or had any experience with it? maybe i should make a new post....anyway thanx

Have a read- www.anabolicsteroids.co.za/forum/10-diet...ttent-fasting#113905