Approaching a cut and I'm trying to figure out what to eat.
Currently maintaining at 2000 kcal and 170g protein.
To cut I'll be doing 1500 kcal and ~150g protein.
What do you guys eat while cutting? Do these numbers make sense to you?
Approaching a cut and I'm trying to figure out what to eat.
I cut on 1500 calories as well.
My diet is mainly egg whites, chicken breast and quark. Sometimes I eat potatoes, sweet potatoes, or oats. Also, a shitton of low calorie veggies like broccoli.
To satisfy my sweet cravings, either I add vanilla/chocolate protein powder to my quark or I eat one of those zero-sugar protein puddings (20g protein per serving for 150cals).
Zero sugar ketchup is a goat condiment (40cal/100g).
For example, yesterday I ate:
>500g Skyr (55g protein, 320 calories)
>10g vanilla whey protein (8g protein, 37 calories)
>50g oats (soaked overnight, 6g protein, 186 calories)
>5g flaxseeds (1g protein, 27 calories)
>1 banana (0g protein, 90 calories)
>couple of spoonfuls of zero calorie sweetener (0g protein, 0 calories)
>total breakfast: 70g protein, 660 calories
>400g chicken breast (92g protein, 408 calories)
>5g olive oil (0 protein, 42 calories)
>500g broccoli (10g protein, 170 calories)
>200g potatoes (4g protein, 142 calories)
>protein pudding for dessert (20g protein, 152 calories)
>total dinner: 126g protein, 914 calories
Total: 196g protein, 1574 calories
I eat like this every day except for my lift days where I eat closer to 2000.
And yes, I autistically track everything in my app.
Forgot to add, I had 100g of zero sugar ketchup with the chicken breast, so add another 44 calories. You can have it without if you season it right but I feel like it adds a ton of flavor for very little calories.
What is this substance?
>I eat like this every day except for my lift days where I eat closer to 2000.
Haven't heard of fluctuating your calorie count on lift days. Wouldn't it make more sense to do that on cardio days when you burn more off?
Looks interesting but I've always been hesitant about skim milk. I guess it would make sense to drink it during a cut, I just need to get over my own personal bias.
What app do you use fellow autist
how is 400g of chicken breast = 408 kcals
It’s 102 per 100g on my app, but my google search just came up with 110 per 100g.
Guess I’ve been overeating 32 calories on my chicken.
Thanks for noticing.
>that fat content
.t still recovering from Low Fat Diet cutting for 6 months
>three pounds diet
a liter of milk is over 2 lbs (1kg)
For sweets, I make pic rel. They're about 30-35 calories per jar (~half cup), depending on how many berries I use. It's just sugar free jello mixed with fat free yogurt on the bottom, strawberries, and sugar free gelatin on top.
Other crazy ass cutting foods are:
>Broccoli and cheese steamer bags (130 cals per bag)
I am a sucker for noodles. Definitely will look into these.
>Broccoli and cheese steamer bags
Cheddar cheese, I presume?
Ordered some BCAA, I'll give that a shot.
Maintaining on 2000 calories? Shit bro this cut is gonna be rough lol
My staple cutting meal is ground beef with kidney beans (or black beans), mixed greens & tomatoes. Extremely nutritious, high protein, filling.
I mean that’s the regular TDEE of a sedentary 5’11 145lbs male.
Even if you exercise that only gives you maybe 200cals more per day which still makes it a 1700 calorie cut
> tfw If I go below 3000 I'm cutting
450g plain Greek yogurt
6-12oz of a lean source of protein
2 scoops of powder
That's 145-155 right there for like 800
Just eat that and then add whatever u feel like when the next mear comes
this is an absurd amount of yogurt bordering on it has to be trolling
it must be, 200 is even really pushing it if you add fruit. You would have to, there is no way anyone is choking down 400g of plain yogurt even if you break it up throughout the day. 200g with more whey would be way more acceptable.
>I eat 1kg a day
in my bulking phase I was eating 1600g of cooked rice per day
i eat a tub of it a day, not trolling, if i dont want the taste I add Sugar Free Pudding Mix or MIO
i forgot to mention that when i first ate it I had to plug my nose just to get it down
but now it is a delicacy and I often times binge on it if shit gets bad, even a "bad" binge would be max like 800cals
Look up Lean Gains Method
What I do is
Nothing else in between
Works for me and isn't even hard
Eat a lot of carbs, moderate protein and as low fat as you can. Typically for me this is 4:2:1 by weight. Fix your metabolism. Look into Ray Peat. Chances are you’re hypothyroid.
t. losing 2 kilos per month on 2500kcal while walking only 3000 steps per day.
die sugar addict
>eating less protein on a cut
this is why everyone here thinks cutting ruins your gains
The sticky says to do 1.5x your body weight.
How the fuck am I supposed to get 255g of protein in 1500 kcal?
Seriously though is the sticky wrong or what?
1.6 - 2.8 g/kg even during a cut
25-50% g/lb of daily intake from fats
Why do you switch from metric to standard?
Also based on what you're saying doing a 1:1 ratio of protein to body weight (lbs) should be fine. The sticky says to do a 1.5 : 1 ratio which is still way higher than your 2.8 g/kg .
My bad, the lb metric is 0.72-1.5g LB
it's because all of the conclusions on protein are specific and done in metric units, THEN converted.
Fat studies are very rare, relatively inconclusive, and not particularly "static', also people tend to overeat fat, and don't do drastic weight cuts, so the "20-25% of calories from fat" meme is spewed, I can assure you I won't be making it on 20% of 1200calories of fat, granted the cut is massive, but like bro? also symptoms of Fat depravity/abundance are very long term, it's only really estimates. But with that said people know shit goes south on 25% of BW, and nothing happens after 50%, but it varies Person to Person. Like I can handle 30-45g of fat at 180lbs for upwards of 6 months, but the next guy would be deceased doing less than 60-75t.
the "more protein on a cut" meme is so you stay full longer for less calories, also the idea was good, but the actual science is lackluster, it's about BF% loss a week, divide your BF% / 15% and thats the max % of BW you can lose without losing mass, if you wanna be safer do / 20%
if this is weird to understand, simply type "Martin Mcdonald Rapid Fat Loss Calculator" OR "Revive Stronger, Guide To Minicuts" No I'm not a shill, he just happens to have been correct about it and is the easiest to portray the information.
Thanks for the clarification, I'll check out those sources.
As in strictly muscle mass?
Also where are you reading that?
bland food makes it easier for me