Please help with my cutting diet!

[Crimzon]

Okay fellas, I used to be pretty good at making and implementing good diets, but I've been out of the game for several years and I feel like I'm a bit rusty. So please take a look and let me know what you think.

I'm 6'3, 270 lbs, and fat. Probably around 20%-ish bf.

Due to my work schedule the last few years I've hardly been able to hit the gym (always traveling living out of hotels). But at the moment I'm unemployed so I can really focus now on dieting and working out. I want to burn this fat off as quick as possible and re-start with a clean slate. So in other words, I'm not toooooooo overly concerned with preserving the muscle I currently have. I will be cycling between ECA stack and Clen every 2-3 weeks to speed up the process.

Here's a rough outline of what I have laid out so far. I have my target calories laid out, but I could use some pointers on what types of foods to meet the requirements. I just ordered 4 gallons of egg whites from Eggwhites International, so that will be a big source of protein.


50% protein/30% carbs/20% fat
2200 calories per day
275g protein, 165g carbs, 49g fats per day


Meal 1 - Breakfast
65g p,45g c,0g f
Egg whites
Whey
Fruit
Oats

Meal 2 - PWO shake
65g p,75g c,0g f
Whey
Egg whites
Sugar

Meal 3 - Lunch
40g p,45g c,20g f
Meat - Salmon
Veggie
Carb source?

Meal 4 - Dinner
40g p,0g c,20g f
Meat - Steak/Chicken/Salmon
Veggie

Meal 5 - Bedtime
65g p,0g c,10g f
Lots of egg whites
Fat source? Almonds?

 

[oneeyedwilly]

2200 might be a tad low. I'd start out at 2700 and work your way down as you lose weight. Otherwise, to me, the diet looks solid.

 

[A.B]

without doing any calorie calculations looks like youre a bit high, to maintain what you have would be over 3000cals, i would do what oneyeedwilly says and hit about 2700 and go down from there.

 

[Shovel]

What's up with the sugar in meal 2?

Carb source in meal 3- rice.

Fat source in last meal- I like a lil peanut butter before bed(not the whole jar either)

 

[2Rhodesians]

assume that the sugar is PWO, dextrose maybe.

carb source for meal #3 could be rice or sweet potato

I prefer almond butter for fat. p-butter, almond butter or avocado if you like the taste

I'm guessing that you work out after b-fast. If so, you may want to ditch the carbs all together for meal #1 and hit the gym partially depleted. If that's not true, I'd throw in ~ 10g fat for meal #1 as well. If it is true, you won't want the fat in there slowing down digestion & absorbtion.

Leafy veg with dinner also

 

[Crimzon]

Thanks bro, I like that idea of hitting the gym depleted with no carbs to burn. Maximum fat burnage!!!

And yeah, the sugar in meal 2 is in my PWO protein shake. It's just regular table sugar, because dextrose tastes like ass.

How about this...?

Wake up - 9:00

Workout - 9:30-10:45

Meal 1 - 11:00 - PWO Shake
65g p,75g c,0g f
Whey
Egg whites
Sugar

Meal 2 - 2:00 - Fruit/Oat Shake
65g p,45g c,7g f
Egg whites
Whey
Fruit
Oats

Meal 3 - 5:00
40g p,45g c,14g f
Salmon
Rice
Veggie

Meal 4 - 9:00
40g p,0g c,13g f
Meat - Steak/Chicken/Salmon
Veggie

Meal 5 1:00 - Bedtime
65g p,0g c,16g f
Lots of egg whites
Fat source: A few whole eggs/Peanut butter/Roasted almonds

 

[Persian]

Thanks bro, I like that idea of hitting the gym depleted with no carbs to burn. Maximum fat burnage!!!

And yeah, the sugar in meal 2 is in my PWO protein shake. It's just regular table sugar, because dextrose tastes like ass.

How about this...?

Wake up - 9:00

Workout - 9:30-10:45

Meal 1 - 11:00 - PWO Shake
65g p,75g c,0g f
Whey
Egg whites
Sugar

Meal 2 - 2:00 - Fruit/Oat Shake
65g p,45g c,7g f
Egg whites
Whey
Fruit
Oats

Meal 3 - 5:00
40g p,45g c,14g f
Salmon
Rice
Veggie

Meal 4 - 9:00
40g p,0g c,13g f
Meat - Steak/Chicken/Salmon
Veggie

Meal 5 1:00 - Bedtime
65g p,0g c,16g f
Lots of egg whites
Fat source: A few whole eggs/Peanut butter/Roasted almonds

i like it but i would swap rice with sweet potato .... i find that an awesome source of carb when cutting ... im not much of fan of rice and whole wheat pasta ..my body really doesnt go well with it ...

but sweet potato is just wow ...

upon rise id say get some BCAA xtend mix it with grapefruit juice and drink it then work out ..
grapefruit boosts your metabolism and the bcaa can help u retain the muscle whilst ur working out on an empty stomach ... take in some l-carnitine too ..

work out then go hit the cardio HIT for 20 min ..u will shed