hi ..its my 1st post after long search on this forum. i started my cutting diet 1.5month ago.

stat
age-25,male,
weight-80 kg now <before i start cutting diet it was around 87kg>
target weight around 75 kg
height-179cm
bf-16%

my diet
7.30am- cardio
9.00am- oat<50g raw>,1 banana/raisin,5 eggs white n 1 whole egg
11.00am- almond<20 pieces>,protein shake/3oz chicken,1 cup of vege.
12.30pm-brown rice<30g>, 4oz chicken,1 cup cucumber.
2.00pm -weight traning
4.00pm -pwo shake<30g protein,25g maltodextrin>
5.00pm-3oz chicken,brown rice 30g,1 cup vege.
7.30pm-5 eggs white,vege, 1oz walnut.
11.30pm- sleep.


carb-160g,protein 180g,fat 55 g.
total calories-1855kcal.

routine
mon-fri- 7.30am-cardio fasted<walk/jog>45 min

mon 2.00pm-chest,triceps and shoulder
wed 2.00pm-back,biceps
fri 2.00pm- legs

sat and sun - cheat meal and relaxs.

*is it ok to include fruits during weight loss?coz i am using banana and maybe grapefruit in 9.00am meal.
*i m drinking 3 liters of water aday.

all advice and critique are most wellcome.:tucool: :bang: :read:

routine
mon-fri- 7.30am-cardio fasted<walk/jog>45 min


you might want to switch this up..maybe try HIIT or just higher intensity with shorter (30 min) length on off lifting days



sat and sun - cheat meal and relaxs.

one cheat meal per day? or both days are full cheat days? depending on how quick you want to lose the weight, you should look at this.


*is it ok to include fruits during weight loss?coz i am using banana and maybe grapefruit in 9.00am meal.


very much so. i have grapefruit and strawberries daily.

thanks for the reply guys.
how about this if i continue my fasted cardio morning and after weight lifting i do another 30 min hiit/slow cardio.
is it ok.

do i need change anything else in my diet and routine.

Thats a fairly clean diet, which looks great to me and obviously its working for you.

One thing though, 30gm of rice...im assuming that is the raw weight of the rice, before adding water and cooking it etc?

Im just experimenting with cutting, might even use that diet myself

However ill let the experts rip it to bits and finalise it for us :D

hi,
yes 30 gram brown rice is raw .
is it ok to use olive oil for stir fry food?
i m also using 1/2 teaspoon of honey for my salad dressing with olive oil.is it ok during weight loss.
thks for the reply .

is it ok to include fruits during weight loss?coz i am using banana and maybe grapefruit in 9.00am meal

is it ok to use olive oil for stir fry food?
i m also using 1/2 teaspoon of honey for my salad dressing with olive oil.is it ok during weight loss.

I don't get it, why isn't this stuff listed in the diet plan then?

Olive Oil IS okay but ideally, don't use cold pressed extra virgin olive oil as you losse the antioxidant properties when heating the oil and the added benefit of that perfect oil is lost. Buy a cheaper regular olive oil for cooking and EVOO for salad dressings, shakes etc...

Honey is okay if the cals fit your totals. If you run into a stall, it's one place I'd look to axe from the diet for a while.
Fish oil....6-8 grams spread out over your less fat meals.

There is barely any that could be called a bad fruit. Just take into account the cals.
Grapes, apples, grapefruits, oranges, kiwis, bananas, cherries, berries (strawberries, blueberries, blackberries, raspberries etc...) etc... all great fruits.

Some foods that will also help your weightloss that you can substitute in some time:

Cocoa (unsweetened)
Cinnamon
green tea (have this anytime)
onion, garlic (whenever you want)
corn
legumes: lentils,beans etc...
bananas

all food that will help improve insulin sensitivity