Summer cut

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dragon174

New member

So over the winter months I have been trying to add as much muscle as possible so I was taking in about 3,500 calories (some not always the best calories, but most was good).  Now I want to start slimming down and cutting for summer time.  Here is what my daily diet and meals are:

Breakfast (6:30am)
shredded wheat original big biscuit - 240 cal
milk, 1/2% low fat - 112 cal

Snack (9am)
small granny smith apple - 77 cal
3 hard boiled eggs - 232 cal

Lunch time - weight traning (12-1pm)
following my workout I take a protein shake with water, 2 servings - 270 cal

Afternoon snack (3pm)
chicken breast, skinless - 142 cal
1/4 cup sliced avocado - 58 cal
brown rice, 1 cup - 218 cal

Dinner (5pm)
1 cup cottage cheese - 240 cal

I drink nothing but water all day long with the goal of staying just under 2,000 cal a day (including exercise.  I would like to shed 20 pounds by May. 

Any help or suggestions would be greatly appreciated.

Thanks

 
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dolfanshan

Guest

That's a serious calorie deficit for a man your size. You're not worried about catabolism? 

 
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Dont_trip

Guest

I will list you out a Template you adjust as you wish until your caloric needs are met

Meal 1- two whole eggs-6 egg whites-1 cup oatmeal

Meal 2-6oz chicken Breast 1 cup of rice-1-2 serving steam broccoli

meal 3- 5oz talpia-two serving steamed broccoli-1 cup or 1/2 cup rice

meal 4- post workout shake 2 servings whey and about 40-50 fast digesting carbs

meal 5-4oz chicken 1 serving cottage cheese and half serving natural peanut butter

this is just off the top of my head brother I don't know your goals or metabolism some people respond better to lower carb higher fats or vice versa this is just to give you an idea of what a decent diet would look like,You should aim to get at least 40 grams of protein per meal that in it of its self has a satiating effect and a metabolic affect,obviously the mix of protein sources at night is to keep your body fed and digesting throughout the night,Try to eat every 3 hours and in reality Iffym with bro foods is the way to go,and keep track of your fiber you should try and get at least 30 grams a day

 
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dolfanshan

Guest

X2 DT...the only thing I'd add is a serving of cottage cheese or lowfat plain greek yogurt before bed for the slow digesting casein protein.

 
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Dont_trip

Guest

meal 5 I like to add slow and medium digesting proteins with some fat's around 10 grams before bed to give your body a steady stream of protein 

 
M

MRFIXIT

Member

Heres mine brother

DAY # 1

 Breakfast

 0.5 cup Oatmeal - quick, measure uncooked 

 2 scoop O/N Protein 

 

AM Snack

 1 scoop O/N Protein 

 

Lunch

 0.5 cup Rice - white cook steamed 

 6 ounce(s) Chicken Breast / White Meat 

 

Pm Snack

 2 slice Whole Wheat Bread, Prepared, Toasted 

 6 ounce(s) Tuna Solid White -Water Sm. can

Dinner

 1 1/2 cup, chopped Broccoli, cooked, boiled, drained, without salt ]

 8 ounce(s) Chicken Breast / White Meat

 

Evening Snack

 1 scoop O/N Protein 

 

DAY # 2

 Breakfast

 4 ounce(s) Turkey Breast / White Meat 

 1 1/2 cup pieces Mushrooms, white, cooked, boiled, drained, without

 salt

 

 5 each Egg Whites - scrambled/boiled 

 1 small Tomato - sm. w/peel, 2.5" diam. 

AM Snack

 2 scoop O/N Protein 

 

Lunch

 6 ounce(s) Chicken Breast / White Meat 

 4 table spoon Salsa - Chunky medium, Pace 

 6 ounce(s) Potato - white medium 

 

PM Snack

 5 ounce(s) Tuna Solid White -Water Sm. can 

 1 each Celery - raw stalk, trimmed 

 2 table spoon Mayonnaise - KRAFT Free, fat free 

 

Dinner

 2 1 cup Asparagus, raw 

 7 ounce(s) Salmon - broiled 

 

Evening Snack

 1 scoop O/N Protein 

 

DAY # 3

 Breakfast

 6 each Egg Whites - scrambled/boiled 

 8 ounce(s) Coffee - w/caffeine 

 4 each Egg whole w/ yolk 

 

AM Snack

 1 scoop O/N Protein 

Lunch

 4 ounce(s) Green beans - string, boiled & drained 

 8 ounce(s) Turkey Breast / White Meat 

 1 large Salad - lrg. garden w/tomato & onion

 1 1 cup Croutons, plain 

 1 table spoon Oil & Vinegar - Wish-Bone, vinaigrette Lite 

PM Snack

 1 scoop O/N Protein 

 

Dinner

 2 0.5 cup diced Potatoes, red, flesh and skin, raw 

 can Beans, snap, green, canned, no salt added,

 drained solids

 

 0.5 1 steak (yield from

 475 g raw meat)

 Beef, flank, steak, separable lean and fat, trimmed

 to 0" fat, all grades, cooked, broiled

 

DAY # 4

 

Breakfast

 2 scoop O/N Protein 

AM Snack

 6 ounce(s) Tuna Solid White -Water Sm. can 

 1 each Celery - raw stalk, trimmed 

 2 table spoon Mayonnaise - KRAFT Free, fat free 

Lunch

 6 ounce(s) Chicken Breast / White Meat 

 

PM Snack

 1 scoop O/N Protein 

 

Dinner

 1 1/2 cup, chopped Broccoli, cooked, boiled, drained, without salt 0

 6 ounce(s) Salmon - broiled 

 

Evening Snack

 1 scoop O/N Protein 

 

DAY # 5

 Breakfast

 1 cup Cottage Cheese - 1% fat 

 1 scoop Cellucor Protein 

 0.5 cup Oatmeal - quick, measure uncooked 

 0.5 1 cup, halves Strawberries, raw 

 

Lunch

 1 each Cheese - KRAFT Free slice 

 1 each Bun - hambuger 

 1 tea spoon Sugar - white 

 1 each Orange - medium

 6 ounce(s) Chicken Breast / White Meat 

 2 table spoon Catsup - tomato 

 1 1 cup (8 fl oz) Tea, instant, unsweetened, lemon-flavored,

 powder, prepared

 

 

PM Snack

 1 scoop O/N Protein

 

Dinner

 1 1 cup (8 fl oz) Tea, instant, unsweetened, lemon-flavored,

 powder, prepared

 

 1 1 cup Grapes, american type (slip skin), raw 

 1 cup Yam -baked or boiled

 1 medium Salad - med. garden w/tomato, onion 

 8 ounce(s) Salmon - broiled 

 2 table spoon Oil & vinegar - Wish-Bone, Lite Classic

 3 1 spear (about 5"

 long)

 Broccoli, cooked, boiled, drained, without salt 

 1 tea spoon Sugar - white 

 

Evening Snack

 1 scoop O/N Protein 

 

 

DAY # 6

 Breakfast - Egg white omelet with tomato and mushrooms

 1 1/2 cup pieces Mushrooms, white, cooked, boiled, drained, without

 salt

 

 6 each Egg Whites - scrambled/boiled 

 

AM Snack

 1 scoop O/N Protein 

Lunch

 5 ounce(s) Chicken Breast / White Meat 

 

PM Snack

 5 each Egg - boiled white only 

 1 scoop O/N Protein 

 

Dinner - Steak and salad- baked potato w/salsa on top

 8 ounce(s) Rib Eye - fat trimmed off, chioce 

 4 ounce(s) Potato - white medium 

 

Evening Snack

 1 scoop O/N  Protein 

 

 

DAY # 7

 

Breakfast

 1 each Egg whole w/ yolk 

 8 ounce(s) Coffee - w/caffeine 

 6 each Egg Whites - scrambled/boiled 

 

AM Snack

 4 ounce(s) Strawberry - fresh, 1 medium

 1 scoop O/N Protein 

 

Lunch

 8 ounce(s) Turkey Breast / White Meat 

 1 1 cup Croutons, plain 

 1 tea spoon Sugar - white 

 1 table spoon Oil & Vinegar - Wish-Bone, vinaigrette Lite 

 4 ounce(s) Green beans - string, boiled & drained 

 1 1 cup (8 fl oz) Tea, instant, unsweetened, lemon-flavored,

 powder, prepared

 

 1 large Salad - lrg. garden w/tomato & onion 

 

PM Snack

 2 table spoon Peanut Butter 

 3 slice Bread,spelt grain braed 

 1 scoop O/N Protein 

 

Dinner - Chicken w/veggie-Baked potato with salsa on top

 1 1 cup (8 fl oz) Tea, instant, unsweetened, lemon-flavored,

 powder, prepared

 

 2 1/2 cup Asparagus, cooked, boiled, drained 

 1 ounce(s) Potato - white medium 

 1 each Apple - medium with peel 

 2 table spoon Salsa - Chunky medium, Pace 

 1 tea spoon Sugar - white 

 8 ounce(s) Chicken Breast / White Meat 

 

 

 

 
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Dont_trip

Guest

You have Professionals doing your diet LoL just kidding brother thanks for sharing your blueprints =)

 
M

MRFIXIT

Member

Lol..... Busted :)   It works for all people.. not just me... And she is a kick ass nutritionist... so freebees for you guys :)

 
D

dragon174

New member

Just about to the end of my second week of my summer cut.  I'm super excited as my wife and I are both doing this together (not that she needs too as she could compete right now if she wanted), but she enjoys healthy eating and working out too.  I have been tracking my food daily using the Lose It app on my phone, which is pretty cool. 

I started by weighing myself with the new Withering scale we purchased.  I wasn't too shocked at what I saw as I have been eating a lot in order to put on more size and help my muscles grow.  I weighed 254 lbs, 34.4 BMI.  This morning I weighed in at 242.3, 32.9 BMI.  I'm down 11.7 lbs in 14 days. 

The hunger through out the day is getting a little better each day and it is starting to get a little easier to manage each day.  The first week was brutal.  The following is a example of the breakdown given in Lose It for my food Monday.
Fat: 44 g (16%)
Carbs: 268 g (43%)
Protein: 238 g (38%)

Cholesterol: 321mg
Fiber: 24g
Saturated Fat: 15.5g
Sodium: 2256.8mg
Sugars: 106.1g

Some of these numbers are high as I've looked at other days, some are low.   So far, I'm pretty happy with the progress. 

 
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dolfanshan

Guest

Thanks for the update brother. My wife trains as well. It makes it a lot easier to eat right when you both do it. I use myfitnesspal, but I'm gonna look at the lose it app.

 
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