Cutting Diet

I want to start cutting. Can anyone give an example diet and 3 day workout. School starts soon and I have tennis after school as my cardio and I will lift 9th period M,W,F. I am 5'6 155 pounds and want down to 140-145. Thanks.

Meal 1
-Cheerios, 1 cup: 100 calories, 3g protein, 23g carbs, 1.75g fat
-Fat free milk, 1 cup: 90 calories, 8g protein, 12.5 carbs, 0g fat
-1 Banana: 110 calories, 1.2g protein, 27.5 g carbs, 0.5g fat   
-Protein powder, 1 scoops: 110 calories, 20g protein, 3g carbs, 2g fat
-2 oz. Chicken breast: 67 calories, 14g protein, 0 carbs, 0 fat
SUBTOTALS: 477 calories, 46.2g protein, 66g carbs, 4.75g fat

Meal 1 (non-workout days)
-Oatmeal, ½ cup: 140 calories, 5g protein, 26g carbs, 2.5g fat
-1 Banana: 110 calories, 1.2g protein, 27.5 g carbs, 0.5g fat   
-Protein powder, 1 scoops: 110 calories, 20g protein, 3g carbs, 2g fat
-2 oz. Chicken breast: 67 calories, 14g protein, 0 carbs, 0 fat
SUBTOTALS: 427 calories, 40.2g protein, 56.5g carbs, 5g fat

-1 omega 3 pill: 10 calories, 0g protein, 0g carbs, 1g fat

Meal 2
-Whole wheat bread, 2 pieces: 180 calories, 8g protein, 38g carbs, 2g fat
-Chicken breast, 6 oz: 200 calories, 42g protein, 0 carbs, 0 fat
-Miracle whip, 2 tbsp: 40 calories, 0g protein, 2g carbs, 3g fat
SUBTOTALS: 420 calories, 50g protein, 38g carbs, 5g fat    

Meal 3
-Oatmeal, 1/4 cup:70 calories, 2.5g protein, 13g carbs, 1.25g fat
-Protein powder, ½ scoop: 55 calories, 10g protein, 1.5g carbs, 1g fat
-Cottage cheese, 1 cup: 180 calories, 24g protein, 12g carbs, 2g fat
-Peanuts, 1/2 ounce: 80 calories, 3.5g protein, 3g carbs, 7g fat
SUBTOTALS: 385 calories, 40g protein, 29.5g carbs, 11.25g fat

Meal 4
-Mixed vegetables, 1 cup: 90 calories, 3 protein,16.5carbs, 0g fat
-Tuna fish, 1 can: 150 calories, 32.5g protein, 0g carbs, 1.25g fat
-Miracle whip, 1 tbsp: 20calories, 0g protein, 1g carbs, 1.5g fat
-2/3 Tbsp Olive Oil: 80 calories, 0g protein, 0g carbs, 9.33g fat
-Cashews, 1/4 ounce: 42.5 calories, 1.75g protein, 1.5g carbs, 3.5g fat
SUBTOTALS: 382.5 calories, 37.25g protein, 19g carbs, 15.58g fat

Meal 5
- about 6 egg whites / or substitute, 3/4 cup: 90 calories, 18g protein, 3g carbs, 0g fat
-1 whole egg: 70 calories, 6g protein, 1g carbs, 4.5g fat
-1/3 Tbsp Olive Oil: 40 calories, 0g protein, 0g carbs, 4.67g fat
-Broccoli, 2 cup: 50 calories, 6g protein, 8g carbs, 0g fat
Cashews, 1/4 ounce: 42.5 calories, 1.75g protein, 1.5g carbs, 3.5g fat
SUBTOTALS: 292.5 calories, 31.75g protein, 13.5g carbs, 12.67g fat  

Meal 6   
-Cottage cheese, 1 cup: 180 calories, 24g protein, 12g carbs, 2g fat
-2 whole eggs: 140 calories, 12g protein, 2g carbs, 9g fat
SUBTOTALS: 320 calories, 36g protein, 14g carbs , 11g fat  

TOTALS: 2262 calories,  237.2g protein, 174.25g carbs, 60.375g fat =2189.175
        43.34% protein   31.83% carbs   24.82% fat

im an endormorph btw if tat means anyting

i dunno if i cud fit tat many meals into a day becus breakfast at bout 730, ten lunch at school at around 12 and ten get home from school for dinner after tennis at about 6 and ten i cud prolly get another meal in at 9. but tats basically it. timewise, i cna rpolly only do 3 meals a day. maybe 4.

well thats 4. then bring  a shake to have before tennis so u can atleast have 5

ORIGINAL: David1991

Example Meal plan for getting lean

Meal 1
-Cheerios, 1 cup: 100 calories, 3g protein, 23g carbs, 1.75g fat
-Fat free milk, 1 cup: 90 calories, 8g protein, 12.5 carbs, 0g fat
-1 Banana: 110 calories, 1.2g protein, 27.5 g carbs, 0.5g fat   
-Protein powder, 1 scoops: 110 calories, 20g protein, 3g carbs, 2g fat
-2 oz. Chicken breast: 67 calories, 14g protein, 0 carbs, 0 fat
SUBTOTALS: 477 calories, 46.2g protein, 66g carbs, 4.75g fat

Meal 1 (non-workout days)
-Oatmeal, ½ cup: 140 calories, 5g protein, 26g carbs, 2.5g fat
-1 Banana: 110 calories, 1.2g protein, 27.5 g carbs, 0.5g fat   
-Protein powder, 1 scoops: 110 calories, 20g protein, 3g carbs, 2g fat
-2 oz. Chicken breast: 67 calories, 14g protein, 0 carbs, 0 fat
SUBTOTALS: 427 calories, 40.2g protein, 56.5g carbs, 5g fat

-1 omega 3 pill: 10 calories, 0g protein, 0g carbs, 1g fat

Meal 2
-Whole wheat bread, 2 pieces: 180 calories, 8g protein, 38g carbs, 2g fat
-Chicken breast, 6 oz: 200 calories, 42g protein, 0 carbs, 0 fat
-Miracle whip, 2 tbsp: 40 calories, 0g protein, 2g carbs, 3g fat
SUBTOTALS: 420 calories, 50g protein, 38g carbs, 5g fat    

Meal 3
-Oatmeal, 1/4 cup:70 calories, 2.5g protein, 13g carbs, 1.25g fat
-Protein powder, ½ scoop: 55 calories, 10g protein, 1.5g carbs, 1g fat
-Cottage cheese, 1 cup: 180 calories, 24g protein, 12g carbs, 2g fat
-Peanuts, 1/2 ounce: 80 calories, 3.5g protein, 3g carbs, 7g fat
SUBTOTALS: 385 calories, 40g protein, 29.5g carbs, 11.25g fat

Meal 4
-Mixed vegetables, 1 cup: 90 calories, 3 protein,16.5carbs, 0g fat
-Tuna fish, 1 can: 150 calories, 32.5g protein, 0g carbs, 1.25g fat
-Miracle whip, 1 tbsp: 20calories, 0g protein, 1g carbs, 1.5g fat
-2/3 Tbsp Olive Oil: 80 calories, 0g protein, 0g carbs, 9.33g fat
-Cashews, 1/4 ounce: 42.5 calories, 1.75g protein, 1.5g carbs, 3.5g fat
SUBTOTALS: 382.5 calories, 37.25g protein, 19g carbs, 15.58g fat

Meal 5
- about 6 egg whites / or substitute, 3/4 cup: 90 calories, 18g protein, 3g carbs, 0g fat
-1 whole egg: 70 calories, 6g protein, 1g carbs, 4.5g fat
-1/3 Tbsp Olive Oil: 40 calories, 0g protein, 0g carbs, 4.67g fat
-Broccoli, 2 cup: 50 calories, 6g protein, 8g carbs, 0g fat
Cashews, 1/4 ounce: 42.5 calories, 1.75g protein, 1.5g carbs, 3.5g fat
SUBTOTALS: 292.5 calories, 31.75g protein, 13.5g carbs, 12.67g fat  

Meal 6   
-Cottage cheese, 1 cup: 180 calories, 24g protein, 12g carbs, 2g fat
-2 whole eggs: 140 calories, 12g protein, 2g carbs, 9g fat
SUBTOTALS: 320 calories, 36g protein, 14g carbs , 11g fat  

TOTALS: 2262 calories,  237.2g protein, 174.25g carbs, 60.375g fat =2189.175
       43.34% protein   31.83% carbs   24.82% fat

dats the one you gave me it works pretty good. gah i thought at all high schools tennis was in the spring...guess i was wrong.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

or is it not for school?i love tennis.other than football it is my favorite sport.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."