Opinions on my diet for cutting

[Fryguy]

Hey bros,

Current stats:
5'11"
16% bf done by calipers
238lbs

Most tdee calculators put me at 3200 calories per day maintenance. I'm trying to cut over the next month semi drastically. I'd like some more experienced opinions on my current diet.

Meal 1 (eaten between 10 and 11am)
1 cup rolled oats
1 tbsp natural peanut butter
1 scoop vanilla protein
Drizzle of grade a maple syrup

Meal 2 (1pm)
2 tilapia filets
1 cup broccoli
3/4 cup white rice cooked
Sriracha and Adobo seasoning

Pre workout snack (4pm)
1 banana
1 serving almonds

Post workout (7pm)
2 salmon filets
1 cup broccoli
3/4 cup white rice cooked
Sriracha and 21 seasoning salute

Before bed (9:30pm)
2 servings chobani plain non fat Greek yogurt
2 tbsp natural peanut butter
1 scoop vanilla protein

This is average for me. Some days I switch rice out for sweet potatoes and the fish for chicken. I plan cheat meals for Sat/Sun usually 2.

Breakdown for the day:
Total- 2,200cals
Protein- 218g
Carb- 215g
Fat- 61g

PED's: trt and hgh at 4iu a day.

I'd like to get to a low bf% and stay there until I blast in the upcoming summer. Any references for good reads on calculating tdee, macros, or dieting up and down are appreciated.

 

[Logan44551]

I'm going to tag along, been trying to get my diet dialed in as well.

 

[Evom1]

Meal 1 (eaten between 10 and 11am)
Drop this to 1/2 cup rolled oats
1 tbsp natural peanut butter
1 scoop vanilla protein
Drizzle of grade a maple syrup I'd cut this out since it's just liquid sugar

Meal 2 (1pm)
2 tilapia filets
1 cup broccoli
3/4 cup white rice cooked
Sriracha and Adobo seasoning

Pre workout snack (4pm)
I don't like the sugar and fat combo here, this is one of your most important meals of the day.
1 scoop whey
1/4 cup gerber baby rice blended together into a shake

Post workout (7pm)
2 salmon filets
1 cup broccoli
3/4 cup white rice cooked
Sriracha and 21 seasoning salute

Before bed (9:30pm)
Eliminate this big blast of sugar with the yogurt
Let's do 6oz salmon or lean steak with 1c green veggies



Make sure the hgh is 2x 2iu injections
One of course being immediately upon waking and Ideally you'll be doing fasted cardio with this in your system

 

[Fryguy]

I'm going to tag along, been trying to get my diet dialed in as well.

Shoot me a PM if you've got any good reading material.

 

[Fryguy]

Meal 1 (eaten between 10 and 11am)
Drop this to 1/2 cup rolled oats
1 tbsp natural peanut butter
1 scoop vanilla protein
Drizzle of grade a maple syrup I'd cut this out since it's just liquid sugar

Meal 2 (1pm)
2 tilapia filets
1 cup broccoli
3/4 cup white rice cooked
Sriracha and Adobo seasoning

Pre workout snack (4pm)
I don't like the sugar and fat combo here, this is one of your most important meals of the day.
1 scoop whey
1/4 cup gerber baby rice blended together into a shake

Post workout (7pm)
2 salmon filets
1 cup broccoli
3/4 cup white rice cooked
Sriracha and 21 seasoning salute

Before bed (9:30pm)
Eliminate this big blast of sugar with the yogurt
Let's do 6oz salmon or lean steak with 1c green veggies



Make sure the hgh is 2x 2iu injections
One of course being immediately upon waking and Ideally you'll be doing fasted cardio with this in your system

Thanks @Evom1 I'm gonna implement those changes. When I get to a weight I'm happy with should I adjust my tdee and go by that many calories? What's the ideal percentage of macros when I want to maintain? I appreciate you responding as this is new for me.

 

[Evom1]

I would focus on work out put first before pulling calories. Aka train hard, short rest times, add hiit/cardio. If you hit a wall, carb cycle

Example
1 day all carbs
2 Days carbs only in first 2 meals
Repeat

Once you've reached your goal weight you can slowly taper off the cardio, and gradually bring up calories keeping a close eye on your body fat

 

[Fryguy]

I would focus on work out put first before pulling calories. Aka train hard, short rest times, add hiit/cardio. If you hit a wall, carb cycle

Example
1 day all carbs
2 Days carbs only in first 2 meals
Repeat

Once you've reached your goal weight you can slowly taper off the cardio, and gradually bring up calories keeping a close eye on your body fat

Awesome, thanks for the advice.

 

[Eman]

I would up your protein to 235 or so and cut the difference out of your carbs.

As long as you keep your deficit consistent, and be reasonable with macro fluctuations, you will be good to go.

 

[Fryguy]

I would up your protein to 235 or so and cut the difference out of your carbs.

As long as you keep your deficit consistent, and be reasonable with macro fluctuations, you will be good to go.

Thanks @Eman you think ~2,200 calories is a good number for me to cut on?

 

[Eman]

Thanks @Eman you think ~2,200 calories is a good number for me to cut on?

Yes, only because you said you wanted to cut semi drastically. This is the biggest deficit I would ever suggest anyone do.

If you're saying you want to cut until NEXT summer, then I definitely wouldn't be so drastic with it. This is will not work for that long before you stall out.

 

[Fryguy]

Yes, only because you said you wanted to cut semi drastically. This is the biggest deficit I would ever suggest anyone do.

If you're saying you want to cut until NEXT summer, then I definitely wouldn't be so drastic with it. This is will not work for that long before you stall out.

Okay, starting in September I'm going to level off. I was thinking a 20% deficit at that point.

 

[Necessary Evil]

That's a pretty drastic drop in calories there fella. I would do a more conservative approach if I were you. Because if you drop them this fast you risk muscle loss and loose skin. -15-20% should be a sweet deficit you could do. You can continue with your plan but I would for sure do some structured refeeds once per week aiming at maintenance calories.

 

[NorthMich]

Loose skin. That’s me at 56

 

[Necessary Evil]

I do have some loose skin myself [nothing crazy] and I'm in my mid 20's. It was the byproduct of doing a crap diet and dropping my calories way too much than I probably should have. That was waaayy before I joined a gym and basically way before I knew anything regarding proper nutrition, but it still haunts me to this day.

 

[Fryguy]

I do have some loose skin myself [nothing crazy] and I'm in my mid 20's. It was the byproduct of doing a crap diet and dropping my calories way too much than I probably should have. That was waaayy before I joined a gym and basically way before I knew anything regarding proper nutrition, but it still haunts me to this day.

Thanks for the advice @Necessary Evil. I'm not too concerned with excess skin as my gut isn't huge and at 220 I should be able to see abs. I'm planning to cut fast to around that weight and then maintain until my next blast in the summer. I'm also running gh and trt which both will help with lipolysis and maintaining muscle.

 

[Fryguy]

I'm down to 235 right now. I've been sticking to the diet strict M-F and cheating Sat & Sun without going insane, but not counting calories those days. Going to change that this upcoming weekend.

 

[stevonov]

if looking for drastic maybe throw in some long fasting periods or keto diet for a part of the week

 

[Fryguy]

Down to 223lbs today. Thanks for the advice @Evom1.

 

[Fryguy]

That's a pretty drastic drop in calories there fella. I would do a more conservative approach if I were you. Because if you drop them this fast you risk muscle loss and loose skin. -15-20% should be a sweet deficit you could do. You can continue with your plan but I would for sure do some structured refeeds once per week aiming at maintenance calories.

Definitely ended up with some loose skin too bro... should have listened.

 

[Fryguy]

Wanted to share my progress. Still going to continue cutting until I blast this upcoming summer. However, it will be at a 20% deficit with refeed days. Not worried about what the scale says anymore, instead focusing on the mirror. This is the first time I've truly gotten my diet down and I understand why I made little progress over the last 6 years of training.