Thoughts on my Cutting diet

Hey guys

Started this diet about 2 weeks ago just to lean out a bit
Have followed it about 90%.

Current stats:
Weight:93kg(down 1)
Height:187cm
Age:18
BF:16%

Meal 1: 5whites, 2 whole eggs, 100g raw oats/all bran flakes
Meal 2: 150g-170g chicken breast, 30g nuts
Meal 3: 150g-170g chicken breast, 1 cup broccoli
Meal 4: 150g-170g chicken breast, 1 cup brown rice
PWO:Mass Gainer(quality one though,carbs consist of maltodextrin and dextrose,whey is concentrate and isolate)
Meal 5: 200g lean steak, 1 cup brown rice, 1 cup broccoli
Pre bed: 2 Tablespoon of natural, unsweetened peanut butter.

Calories for this diet is somewhere between 2200 and 2500

Any areas I need to correct?
Must I rather swap the mass gainer for isolate whey and pure dextrose?

Other supplements include:Multi vitamin,CLA,Omega3,Glutamine,BCAA's

cardio ? eat carbs for lunch ...brown rice ..leave at super ...at your age u should loose very easy ....yes change the PWO to whey if u are cutting ...and use with the P/Nut butter pre bed ..

Thanks for the input mike!

Think I'll leave my carbs at supper.

I'm only leaning out now till the end of august,therefore I'm not going to spend hours on cardio,My training schedule is already pretty intense so I only do 2x 15min cardio sessions post weights every week.
Consisting of HIIT cardio and steady pace.

I'll also be cycling my carbs so on rest days I'll be going low carb,carbs at breakfast and PWO only.

Does the rest look solid?Also I'm switching between chicken and hake for some variety

It looks good to me ....Maybe Pyro wants to tweak ?

I think you should leave the carbs in meal 5, you need solid carbs after training.
I lost 14kg in 4 months eating 300g of potatoes after training for supper

yep your post workout meal within a hour of PWO shake... protein and carbs ...so leave in if that is supper ...

what should your maintenance calories be? make sure you're at a deficit and youre going to lose weight. no 2 ways about it.

you need to be dialed in, you cant say calories are between 2200-2500, 300 calories would be the difference between being at a surplus, or a deficit. go on myfitnesspal and get the exact figure.

i agree with Rhinos suggestion of dropping the rice in meal 5 and going for starchy carb like potatoe.

@BarbellBarbarian: My advice and opinion only bra,

1) Mass shakes are usually a waste of money and excessive on a cut. Although you *could* makes mass-gainers work by fitting in your calorie target, there are better ways such as measuring your protein and carb PWO needs.
2) Increase protein variety. (like you said about the hake, good idea)
3) Maybe top off your weights workout with low-intensity cardio - leave HIIT for rest days so you can give them everything.
4) Replace the rice in meal 5 with a salad.
5) Maybe vary your daily diet according to weather you are weight-lifting, resting or doing cardio.

But ja, for a better idea of caloric needs you need to calculate more precisely and adjust as the weight comes off.

That meal five :lol: ... how close to supper do u finish training ...I would have a protien carb PWO and then Protein salad for supper if supper is much later ....

Thanks for all the replies so far

My maintenance for someone my size,training and still growing a bit is round about 2800 calories a day.I'll just go and check it again.
The weight is slowly but surely coming off,increases in vascularity and skin getting firmer.
So it's going as planned so far.If the weight loss is going too slowly I'll drop my calories a bit,mostly my carbs and when I start to lose too fast I'll up my calories a bit to prevent muscle wasting.

I'm a fan of going low carb,fat really melts off so I'll start cycling my carbs a bit.

As for that meal 5 haha.
I usually finish at the gym at round about 18:15,drink my PWO at 18:30,take a shower and then eat that meal 5 at 19:15-19:30.I left out the carbs last night.Had 250g of hake and 1 cup of broccoli.
I'll just add a bit of protein to that Meal 5 and leave out the carbs.

Also is it better to add Dextrose or Maltodextrin to my whey for that insulin spike,or even Wazy Maize?

I'm just leaning out to get at around 13-14% BF with calipers.Not those stupid virgin machines haha
I'll start adding more cardio in October to get shredded for Desember.
Will also go on clen if needed but will see about that .

You say that you work well with low carbs but you have quite a lot of carbs in there my man! Work with low carbs and make the ones you do ingest proper quality and not kak Massgainers. 300 cals is quite a big swing on a cut even if they are round about the correct amount, so you will need to work them out. I would add some fatburners you are lean enough.

Thanks Pyro!

I'm just coming off a long bulk so I'm easing into the low carb zone.
I'll get more precise with the calories and get rid of those mass gainers haha.

Got myself a mild fat burner just to help with the process