Need Advice on Cutting Cycle Diet

[Andrew.K]

So my maintenance is around 3600 Cal's as per http://keto-calculator.ankerl.com/, So to be deficit i need around 3.1k Cals.

What else can i include to increase my cals? Thanks in advance.

Here is my stats and training.

Age: 27

Height: 5,11

Weight: 90Kgs

BF %: 15%

Layout :

Week 1 - 12 : 300mg Test E x 2 P/W
Week 1 - 10 : 200mg Tren E x 2 P/W
Week 1 - 4 : 30mg Dbol ED
Week 1 - 12 : Adex .5 Eod
Week 3 - 12 : HcG 250iu's x 2 P/W
Week 3 - 12 : Caber .5 x 2 P/W
Week 4 - 6 : Clen 40,40,60,60,80,80,100,100,120,120,120,120,120,120
Week 10 - 12 : Clen 120,120,120,120,120,120,100,100,80,80,60,60,40,40

Week 14 - 18 Pct : Nolva - 40,20,20,20

Training

Monday Morning - Biceps/Tris
Monday Evening - Chest/Cardio 30mins
Tuesday Morning - Back
Tuesday Evening - Shoulders/Cardio 30mins
Wednesday Evening - Legs/Abs
Thursday Morning - Biceps/Tris
Thursday Evening - Chest/Cardio 30mins
Friday Morning - Back
Friday Evening Shoulders/Cardio 30mins
Saturday Morning - Legs/Abs
Sunday - Rest

Diet :

3600 Cal's for maintance

Meal 1 - Post Work out

Raw Oats Rolled 100g - 246 Cals - Carbs 66.2 - Protein 17.3
5 Eggs Whites - 145g - Cals 75 - Carbs 1.1g - Protein 15.8
2 Whole Eggs - Cals 130 - Fat 8.74 - Protein 11.08g
1 Banana - Cals 105, Carbs 26.95g - Protein 1.29
Almonds 20g - 114 Cals - Fat 10g - Protein 4.2g

Meal 2

Brown rice 200g - Cals 222g - Carbs 45.9 - Prot 5.2g - Fat 1.8g
Chicken Breast 150g - Cals 165 - Protein - 34.6 - Fats - 1.9
Broc 200g Cals 70 - Carbs 14.4g - Protein 4.8G

Meal 3


Chicken Breast 150g - Cals 165 - Protein - 34.6 - Fats - 1.9
Broc 200g Cals 70 - Carbs 14.4g - Protein 4.8G
Almonds 20g - 114 Cals - Fat 10g - Protein 4.2g

Meal 4 Pre Work out

Brown rice 200g - Cals 222g - Carbs 45.9 - Prot 5.2g - Fat 1.8g
Chicken Breast 150g - Cals 165 - Protein - 34.6 - Fats - 1.9
Broc 200g Cals 70 - Carbs 14.4g - Protein 4.8G

Post Work Out

2 Scoop - Max’s – Wpi Protein = 218 Cals, 54g Protein

Meal 5 1hour after Post Work out


Brown rice 300g - Cals 333g - Carbs 68.9 - Prot 7.7g - Fat 2.7g
Chicken Breast 150g - Cals 165 - Protein - 34.6 - Fats - 1.9
Broc 200g Cals 70 - Carbs 14.4g - Protein 4.8G

Meal 6 Before Bed

1 Serving – Casein - Cal's 129, Protein 24, Fats 1.2, Carbs 4.5

Total Cal - 2743

Carbs - 288.25
Protein - 257.09
Fats - 42.04

 

[TNT]

Your fats are pretty low while the other macros look pretty good. I'd switch one of the chicken meals to lean beef to raise the fat grams while keeping protein the same. Also add either peanut butter or almonds to your before bed meal of casein protein, two table spoons. Switching a meal to beef and adding peanut butter to the last meal should add about 400 cals to your diet while still keeping your meals clean. And should raise your daily fat grams between 70 and 80 which is better for hormone production anyway. If you're trying to go above maintenance you need to raise your carbs another 100-150 grams. You can either add another 20-30 grams of carbs to each meal or simple include the extra carbs to your post workout shake. You're body will use the pwo carbs more efficiently anyway because of the release of the hormone glycogen synthase from your workout. Good luck.