FIRST ATTEMPT AT CUTTING - NEED ADVICE PLEASE

This will be my first attempt at setting out a cutting diet for myself so please bare with me if i have set out a poor diet. I just finished my bulking phase of 3500-4000 calories a day . I ran a bulking cycle of EQ at 600mg and Test E at 500mg. I am currently cruising on 250mg for the next 2 weeks and will drop my cruise dosage to 150mg.My goal is to cut down only a bit of Fat , drop about 3-4% body fat. I plan on doing my cutting phase for only 8-10 weeks, then go back to bulking. I SHOULD PROBABLY ALSO MAKE NOTE OF THE FACT THAT I DO HAVE A FAST METABOLISM.

My current Stats are;
Weight:80kgs
Height:167cm
BF%: About 15%
Age: 26
Maintenance Calories: 2800-2900 calories


BELOW IS THE DIET I HAVE MADE UP. WHICH HAS A BREAKDOWN OF (31% CARBS, 20% FATS, 49% PROTEIN):

MEAL 1 (407 CALORIES)
- 100 GRAMS LOW FAT GREEK YOGURT
- 80 GRAMS OATS
- 50 GRAMS RASBERRIES

MEAL 2 (271 CALORIES)
- 200 ML EGG WHITES
- 50GRAMS BCAA

MEAL 3 (PRE WORKOUT- 744 CALORIES)
- 200 GRAMS TUNA
- 150 GRAMS WHITE RICE

MEAL 4 (POST WORKOUT - 522 CALORIES)
- 250 GRAMS CHICKEN BREAST
- 100 GRAMS BROCOLI

MEAL 5 ( 511 CALORIES)
- 250 GRAMS CHICKEN BREAST
- 100 GRAMS SPINACH

MEAL 6 (230 CALORIES)
- 4 SCOOPS WHEY PROTEIN

TOTAL CALOIRIES: 2685

www.anabolicsteroids.co.za/forum/10-diet...ing-my-low-carb-diet

i have to point out that 15% body fat at 2800 calories maintenance does not indicate fast metabolism. 8% at 3400 would indicate fast metabolism.

i work out your maintenance calories to be roughly 2650.no.1 your protein intake is way too high at over 330g a day is like stubbing your toe and using morphine for the pain. At that level, the body will convert protein to carbs through gluconeogenesis meaning your protein will become expensive carbs. you don't need more than 2.5g per kg of LBM.

2. 50g bcaas are an absolute waste. you are eating adequate protein so you are getting adequate BCAA's. this is like putting a plaster cast on the stubbed toe.

3. I would move your post-workout chicken and broccoli to meal 6 and meal 6 post-workout. carbs post work out are needed.

@empire if I lower my protein intake what could I add more of to reach my calorie demand?

Carbs..click on the link above and read my advice.

So I have made a change to my diet by adding things and reducing things, coming up with a cutting diet was definitely frustrating and i still have my doubt on it. so please see if i am going on the right path here. My new diet is sitting at 2625 calories which has a break down of (49% carbs, fat 16%, 35% Protein).

MEAL 1:
LOW FAT GREEK YOGURT 100G
JUNGLE OATS 80G
RASBERRIES 50G
EGG WHITES 100ML

MEAL 2: PRE
WHITE RICE 200G
TUNA 150 G

MEAL 3: POST
2 SCOOP WHEY PROTEIN
OATS 70GRAMS (MIXED WITH WHEY)
kELLOGS CORN FLAKES 150G

MEAL 4:
CHICKEN BREAST 150G
BROCOLI 100G

MEAL 5:
CHICKEN BREAST 250 G
SPINACH 100G

MEAL 6.
MIXED VEG 350GRAMS

BDav wrote: So I have made a change to my diet by adding things and reducing things, coming up with a cutting diet was definitely frustrating and i still have my doubt on it. so please see if i am going on the right path here. My new diet is sitting at 2625 calories which has a break down of (49% carbs, fat 16%, 35% Protein).

MEAL 1:
LOW FAT GREEK YOGURT 100G
JUNGLE OATS 80G
RASBERRIES 50G
EGG WHITES 100ML

MEAL 2: PRE
WHITE RICE 200G
TUNA 150 G

MEAL 3: POST
2 SCOOP WHEY PROTEIN
OATS 70GRAMS (MIXED WITH WHEY)
kELLOGS CORN FLAKES 150G

MEAL 4:
CHICKEN BREAST 150G
BROCOLI 100G

MEAL 5:
CHICKEN BREAST 250 G reduce this to 150g, 250g is probs too much for one serving at your bodyweight
SPINACH 100G

MEAL 6.
MIXED VEG 350GRAMS add 100 to 150g meat here maybe xl beef mince or ostrich for slow releasing protein

Too many carbs around training. Not enough through out the day you are not doing to be able to stick to that long term.

Okay so if I spread out my carbs abit more throughout the day is the type of nutrition I got down good enough to drop body fat and maintain muscle?

As long as you are in a calorie deficit you will drop body fat. Remember not to make the deficit to aggressive or muscle loss will happen.

And immune system goes out the window. Not a single time I drop to many calories that I don't land up picking up something.

Okay awesome noted. Thanks for the help. Appreciate it