This is the cutting diet I plan to go on when school starts (1 week from today). Please give me any comments and/or constructive criticism.

Stats:
Age- 17
Sex- Male
Body type- ENDOMORPH
Weight: ~145 IBS
BF %: ~14-15%
Height: 5' 6

Meal 1 (6:30-7:00 AM):
1 scoop of Isopure Whey Isolate, 1 cup Oatmeal, 1 cup Skim Milk, 1 fish oil tablet
486 Calories, 6g fat, 66g carb, 43g protein (not including calories from fishoil)

Meal 2 (Lunch Time at school):
3 Egg Whites, 2 slices Whole Grain Bread, 1 large Apple
353 calories, 4g fat, 66g carb, 18g protein

Meal 3 (When ever I come home from school. This is prolly my pre-workout meal):
½ Can of Tuna, 1 cup Brown Rice, Veggies, 1 fish oil tablet
406 calories, 6g fat, 54g carb, 36g protein (not including calories from fishoil)

Meal 4 (3 hrs after that- most likely my post workout meal):
1 scoop of Whey Isolate, A banana, strawberries
228 calories, 1g fat, 28g carb, 26g protein

Meal 5 (1-2 hrs before bed time):
1 cup Low fat Cottage Cheese, 2 tbsp Natty PB, 1 fish oil tablet
354 calories, 18g fat, 12g carb, 36g protein (not including calories from fishoil)

Total: 1785 calories, 34g fat, 230 g carb (32 g fiber), 154g Protein (not including calories from fishoil)

*if you include the fish oil, Ill be getting a little over 1800 calories per day
** I Plan to lift 3-4x a week for 40-60 mins. Following each lifting session, I will perform a 15-20 min cardio session split between two machines at around 70-75% MHR
*** I also plan to do cardio 2-3x a week in the morning on an empty stomach. This will be long duration cardio, about 45 mins at 65-75% MHR. If im running late ill substitute a short 15-20 min HIIT session instead.

SO the plan would go something like thisL
Monday: Lift (w/15-20 mins of cardio afterwards)
Tuesday: Cardio
Wednesday: Lift (w/15-20 mins of cardio afterwards)
Thursday: Off
Friday: Lift (w/15-20 mins of cardio afterwards)
Saturday: off (or cardio)
Sunday: Cardio

This is the cutting diet I plan to go on when school starts (1 week from today). Please give me any comments and/or constructive criticism.

Stats:
Age- 17
Sex- Male
Body type- ENDOMORPH
Weight: ~145 IBS
BF %: ~14-15%
Height: 5' 6

Meal 1 (6:30-7:00 AM):
1 scoop of Isopure Whey Isolate, 1 cup Oatmeal, 1 cup Skim Milk, 1 fish oil tablet
486 Calories, 6g fat, 66g carb, 43g protein (not including calories from fishoil)

Meal 2 (Lunch Time at school):
3 Egg Whites, 2 slices Whole Grain Bread, 1 large Apple
353 calories, 4g fat, 66g carb, 18g protein

Meal 3 (When ever I come home from school. This is prolly my pre-workout meal):
½ Can of Tuna, 1 cup Brown Rice, Veggies, 1 fish oil tablet
406 calories, 6g fat, 54g carb, 36g protein (not including calories from fishoil)

Meal 4 (3 hrs after that- most likely my post workout meal):
1 scoop of Whey Isolate, A banana, strawberries
228 calories, 1g fat, 28g carb, 26g protein

Meal 5 (1-2 hrs before bed time):
1 cup Low fat Cottage Cheese, 2 tbsp Natty PB, 1 fish oil tablet
354 calories, 18g fat, 12g carb, 36g protein (not including calories from fishoil)

Total: 1785 calories, 34g fat, 230 g carb (32 g fiber), 154g Protein (not including calories from fishoil)

*if you include the fish oil, Ill be getting a little over 1800 calories per day
** I Plan to lift 3-4x a week for 40-60 mins. Following each lifting session, I will perform a 15-20 min cardio session split between two machines at around 70-75% MHR
*** I also plan to do cardio 2-3x a week in the morning on an empty stomach. This will be long duration cardio, about 45 mins at 65-75% MHR. If im running late ill substitute a short 15-20 min HIIT session instead.

SO the plan would go something like thisL
Monday: Lift (w/15-20 mins of cardio afterwards)
Tuesday: Cardio
Wednesday: Lift (w/15-20 mins of cardio afterwards)
Thursday: Off
Friday: Lift (w/15-20 mins of cardio afterwards)
Saturday: off (or cardio)
Sunday: Cardio

My goal is to reach 8-10% BF. I think this is doable with this routine.

At 17, you better be eating more than 1700 calories. Especially with all that activity. I can't recommend anything less than at least 2000 calories for someone your age, but probably more. Otherwise, it sounds pretty good.

At 17, you better be eating more than 1700 calories. Especially with all that activity. I can't recommend anything less than at least 2000 calories for someone your age, but probably more. Otherwise, it sounds pretty good.


Maybe you're right, I don't know. I am an endomorph afterall. And Ill proll end up doing the lifting routine 3x a week and running 2x a week. As of right now, the diet above is a little over 1800 calories. I'll eat more if I see that Im losing too quickl after the first 2 weeks. (The first week is usually a bad indication because that seems to be when the water weight comes off....for me atleast)

Your diet looks good, but I dont know if doing cardio after weights is such a good idea. After you lift, you have a half-hour where your muscles can absorb protein really well. Its why you have a PWO shake after your lifting. If you do cardio during this time, your spoiling this chance to get the most out of your workout. As for the effects of that cardio, you already deplete your body of energy stores with the weight lifting. If you go do cardio after that, youre going to be using muscle. Its already hard enough to maintain muscle when cutting, so dont make it harder for yourself. Otherwise, it looks good, and it wont take you long to get to low bf. :gl:

I find it refreshing to see a cutting diet, especially from a person your age (no offense but some teens are really attracted to ridiculous diets) that's not only well thought out but pretty good IMO!

You could try higher calories because I know that when I was your age my metabolism seemed to burn crap up a lot more than it does a decade later. Try for 2000 calories and see how it works. It's better to lower if you're too high than go the other way around, I think. I know you're an endomorph but go with 2000/day and this approach and re-eval in a week.

I know people say that weights and cardio shouldn't be necessarily done back-to-back but it's more important to do them than time them, no doubt. Since most of us have school/work it can be difficult to time things properly.

Overall though I would rate it an A- or maybe an A. With a bit of tweaking, as necessary, I think you're on a good path with it.

Thanks for respinding guys. I really appreciate your comments.

I would like to thank those once again who responded to this thread and I would also like to link you guys to my fitness journal which I just put up (for any of you who might possibly be interested in following my progress)

http://forums.johnstonefitness.com/showthread.php?t=20153


In this journal I have clearly outlined my routine and diet and I even have given some brief history of myself. I will be putting up Starting pictures & stats later in the day.