Diet Help with Cutting.

Hey, just started cutting exactly 1 week ago and would like to see what some of you guys think about my routine and mainly diet.


My stats
18 years old
5'9
Currently at 154 lbs
About 12-13% body fat
16.2" Arms flexed
Bench- 265 3x7 (Use to lift more)
Squat- 150 3x10 (Use to lift more)
Deadlift- 215 3x8


WorkOuts
Monday- Chest followed by 30 minutes of semi-intense Cardio. (Running in or outdoors for a few miles.)
Tuesday- Biceps followed by 30 minutes of intense Abs. No Cardio.
Wednesday- Triceps followed by 30 minutes of Intense Cardio. (Running sprints, jump rope, swimming etc.)
Thursday- Shoulders followed by 30 minutes of intense Abs.
Friday- Back followed by 30 minutes of easy cardio (Ex; stairmaster, elliptical, incline walk, biking etc.)
Saturday- Legs followed by 15-20 minutes of easy cardio mainly to get blood flowing in the legs.
Sunday- No gym. Eat a lot, but very clean.


Diet (I switch it up, but this is my ideal day of diet)

Breakfast (8:30AM)- Reduced fat peanut butter sandwich on 2 pieces of whole wheat toast bread + a cup of %1 Milk, or a couple of egg whites with whole wheat bread + cup of OJ, or honey bunches of oats cereal + 1% Milk and some nuts. (If im running late).
Snack (11:00AM)- Salad, veggies, nutrigrain bar. something like that.
Lunch- (1:30PM) Turkey/Turkey pastrami /Tuna/Chicken breast sandwich on wheat bread + small bowl of black beans. Or maybe chicken stu with potatos- low sodium.
Snack- (4:00PM) 1 Bannana or an orange.
Dinner- (8:00PM) Something like what i have for lunch. Sometimes like 3 egg whites w/ wheat bread or whatever i have at home to heat up or cook that is within my diet.

Try to sleep around (10:30), but if i know im going to be up longer than that, i usually eat some nuts or make myself a small peanut butter sandwhich or something like that 2 hours prior to my sleep. (Within 200 calories)

By calculation I consume about or under 2200 calories per day.




Any advice or comments would be appreciated.

fitday.com -_-

anyway your bench/squat ratio is LOL

Ditch the reduced fat peanut butter and switch to natural.  Reduced fat usually means increased sugar.

"But a true champion, face to face with his darkest hour, will do whatever it takes to rise above. A man fights, and fights, and then fights some more. Because surrender is death, and death is for pussies."

AnthonyH644

fitday.com -_-

anyway your bench/squat ratio is LOL

I injured my lower back a couple years ago and ever since then im just scared to put a lot of pressure on it, thats why i squat so light. But i will slowly try to work that up again.

King Bill Raaaymond


Ditch the reduced fat peanut butter and switch to natural.  Reduced fat usually means increased sugar.

I'll check the nutrition label, if thats the case i'll switch back. thanks




Any other advice or comments?

 

UltimateForce4239


WorkOuts
Monday- Chest followed by 30 minutes of semi-intense Cardio. (Running in or outdoors for a few miles.)
Tuesday- Biceps followed by 30 minutes of intense Abs. No Cardio.
Wednesday- Triceps followed by 30 minutes of Intense Cardio. (Running sprints, jump rope, swimming etc.)
Thursday- Shoulders followed by 30 minutes of intense Abs.
Friday- Back followed by 30 minutes of easy cardio (Ex; stairmaster, elliptical, incline walk, biking etc.)
Saturday- Legs followed by 15-20 minutes of easy cardio mainly to get blood flowing in the legs.
Sunday- No gym. Eat a lot, but very clean. 

The only thing i'd suggest is switching your shoulder day with your back day. When you work tri's you indirectly work you shoulders too and with your tri's sore, it could hurt your shoulder gains. If you switch up those two days i think that would be enough time to recover..so it'd look something like..
Mon-chest
Tues-Bi's
Weds-Tri's
Thurs-Back
Fri-Shoulders
Sat-Legs
Sun-Rest
 
Or you could always go 3 times a week: M,W,F - Chest/tri, Back/Bi, Legs/shoulders and do Cardio inbetween or after your workout.

no need to check tha label.  If its reduced fat pb (which doesnt make sense in tha first place cause peanut butter is mostly fat) then its not natural and its got added sugar.  Most pbs have added sugar.  Look for one with ingrediants: peanuts, salt.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

DZL

UltimateForce4239


WorkOuts
Monday- Chest followed by 30 minutes of semi-intense Cardio. (Running in or outdoors for a few miles.)
Tuesday- Biceps followed by 30 minutes of intense Abs. No Cardio.
Wednesday- Triceps followed by 30 minutes of Intense Cardio. (Running sprints, jump rope, swimming etc.)
Thursday- Shoulders followed by 30 minutes of intense Abs.
Friday- Back followed by 30 minutes of easy cardio (Ex; stairmaster, elliptical, incline walk, biking etc.)
Saturday- Legs followed by 15-20 minutes of easy cardio mainly to get blood flowing in the legs.
Sunday- No gym. Eat a lot, but very clean. 

The only thing i'd suggest is switching your shoulder day with your back day. When you work tri's you indirectly work you shoulders too and with your tri's sore, it could hurt your shoulder gains. If you switch up those two days i think that would be enough time to recover..so it'd look something like..
Mon-chest
Tues-Bi's
Weds-Tri's
Thurs-Back
Fri-Shoulders
Sat-Legs
Sun-Rest
 
Or you could always go 3 times a week: M,W,F - Chest/tri, Back/Bi, Legs/shoulders and do Cardio inbetween or after your workout.

 I always felt like if i do shoulders after a back day, that i would struggle more rather than having tris the day before..But ima go ahead and switch it up for a couple week and see how i like it. Thank you.

Btw, i like working each muscle ground independently.

RollingStone


no need to check tha label.  If its reduced fat pb (which doesnt make sense in tha first place cause peanut butter is mostly fat) then its not natural and its got added sugar.  Most pbs have added sugar.  Look for one with ingrediants: peanuts, salt.

For sure.

I always get the JIF creamy peanut butter..and this is the nutrition fact: Serving size 2 tbsp

Calories 190 Calories from Fat 130

---

% Daily Value * Total Fat 16g 25%     Saturated Fat  3g 15%     Trans Fat  0g Cholesterol 0mg 0% Sodium 150mg 6% Total Carbohydrate 7g 2%     Dietary Fiber  2g 8%     Sugars  3g Protein 8g 16%

---

Iron 4% Vitamin E 15% Riboflavin (B2) 2% Niacin (B3) 20%

---

Est. Percent of Calories from:
Fat 75.8%     Carbs 14.7% Protein 16.8%  

doesn't look too bad. Is there another better brand or version i should try?

I don't see why you're cutting, unless you need to for a specific purpose.  You're at an age where bulking should be your friend!

dr j


I don't see why you're cutting, unless you need to for a specific purpose.  You're at an age where bulking should be your friend!

I haven't cut in 3 years. I'm really curious to see what my body looks like cut. And since i have some minor injuries right now that causes me not to be able to lift very heavy, i thought this was the perfect opportunity to start cutting until i fully recover.

dr j


I don't see why you're cutting, unless you need to for a specific purpose.  You're at an age where bulking should be your friend!

lol hes also at an age where cutting is his friend.

I get smuckers natural peanut butter.  Only 2 ingredients, like i mentioned above.  No added sugar.

Getting lean is extremely fun.  Too many people just like to be lazy and bulk up to fatass status.  Cutting also feels very healthy.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

 

RollingStone

dr j


I don't see why you're cutting, unless you need to for a specific purpose.  You're at an age where bulking should be your friend!

lol hes also at an age where cutting is his friend.

I get smuckers natural peanut butter.  Only 2 ingredients, like i mentioned above.  No added sugar.

Getting lean is extremely fun.  Too many people just like to be lazy and bulk up to fatass status.  Cutting also feels very healthy.

Good lookin out. I'll try the smuckers natural.