How to cut on this diet and what are best cutting foods

dario28

Im looking for a cutting diet based on my current one below

Ive also heard people say certain foods i.e milk isnt great on a cut , anyone got info or opinions on that

current weight 81kgs
BF 10/11%

Exercise
3 x weights session
3 x cardio


Currently im putting on weight - gone up 1kg in about 4 weeks with the following

7:15 AM - 70g Oats , scoop protein , 300ml milk

10.30AM - 100g Oats , scoop protein , 300ml milk

2:00pm (after gym) - handful of pasta/cous cous half breast of chicken eggs beatroot mixed peppers seeds pesto feta

5:00pm - 75g of brown rice either made into egg fried rice or just heated with breast of chicken and hot sauce

8:00pm - 75g of brown rice or 100g of wholewheat pasta or sweet potao with 2 breats chicken or equivelent of mince with some greens , kale brocoli or mange tout

According to myfitness pal its about 2500cals per day

Hanley

81kg * 2.204 * 11 = Your kcals for dieting as a starting point.

40% protein, 30% carbs, 30% fat.

Food quality looks good, perhaps a little carb heavy.

You need to know you kcal intake before you really have an idea where you're going.

MyFitnessPal is awesome.

H8GHOTI

Hanley wrote: »

81kg * 2.204 * 11 = Your kcals for dieting as a starting point.

The 2.204 is to convert kg to lbs, right?
What's the 11? Constant or variable?

Hanley

H8GHOTI wrote: »

The 2.204 is to convert kg to lbs, right?
What's the 11? Constant or variable?

Yes to the first.

And to the second, it's 8+3, or 4+7, or 10+1

...or, bodyweight in lb:
x10-12 for cutting (11 to split it in half)
x14 for maintenance
x16 for gaining

(as a starting point like)

It was a direct and to the point first reply because I got a PM asking me to respond

UL_heart_throb

Hanley wrote: »

It was a direct and to the point first reply because I got a PM asking me to respond

you giving out freebies if we make personal requests via PM?

Sangre

Any reason you're cutting at 11% body fat?

rocky

to get to 10?

Hanley

UL_heart_throb wrote: »

you giving out freebies if we make personal requests via PM?

Looks that way alright.

Sangre

I mean, if he has been bulking (successfully I assume) and is still at 11%, why stop bulking now if its working? At 11% he will still be lean enough so seems like a waste if he stops while the going is good. Might just undo all his previous work.

Fitseeker

Eggs are amazing for satiety, and relatively easy to fit into a cut as far as calories are concerned. Brocolli can be pretty filling too, lash a good amount onto your dinner and you can likely reduce the amount of starchy carbs you consume while still being full. If you have a sweeth tooth I find sugar-free jello can be kinda nice, not filling whatsoever but at less than 10 kcals a pot it can satisfying a craving for sweets. Tuna in brine is a pretty savage deal nutrient-wise also, with over 30g of protein and only 160-170 kcals a tin (I think), makes it easier to hit protein macros while keeping kcals low. Also made some nice Casein vanilla oatmeal pancakes for brekkie today, one scoop casein, some egg whites (from a carton), scoop and a half of oatmeal, bit of water to thin the batter a bit.. delish with a little honey and extremely filling.

Sorry for the pretty unstructured and random reply, saw some pretty helpful posts above so just reemed a couple of things off the top of my head. Your diet looks pretty clean, all I would do if I were you is reduce the overall calories, easiest way probably being to reduce the amounts of starchy carbs you eat, maybe drink your shake with water (milk is perfectly nutritious, just a little heavy calorie-wise for cutting).

dario28

Sangre wrote: »

Any reason you're cutting at 11% body fat?

Main reason is Im happy enough with my size for the sports I do at 82kgs(what I should be at end of May) , so just want to get rid of a bit more BF hence the post.

Pace2008

Fitseeker wrote: »

nice

Casein

Does not compute.

Fitseeker

Pace2008 wrote: »

Does not compute.

I hadn't touched it for weeks, not easy to drink the stuff, very thick and unappealing, even mixed with water. The thickness helped with making brekkie though, and filled me up for half the day, had a good gym session later on so can't really complain.