Cutting Diet, Critique?

Bigger Stronger Leaner
1

Stats - 74 kgs at 5’10’’ with 16-17% bodyfat aiming to cut to 10%

I tried keto for 3 weeks, got results but had to drop it mid-way due to gastric problems. As a vegetarian, I didn’t have many choices for foods w/ protein and no carbs…So, I have tried making a cutting diet including carbs and request the pro’s to critique and advise…

Please note the following points:

  1. For certain food products, I have just guesstimated the numbers
  2. “Gouda Cheese” is a bad choice because of the fat to protein ratio and high sodium but I had bought this in bulk so thinking of using it a little in the diet to get rid of the stock
  3. Some of the values have been left blank where I had no idea of the numbers
  4. What should be the maximum sodium intake (in mg) to prevent water retention?
  5. I have tried listing the products that I can eat, source and fit into my work schedule
  6. I have included some fiber at night and have tried keeping the carbs during the day time
  7. I will take the multi-vitamins to support it
  8. I think I am at 16-17% and the goal is to cut to 10% for which I might use Intermittent Fasting later on…
  9. I am cutting 600-700 calories below maintenance
  10. I have calculated the protein obtained only from dairy sources
  11. Macro ratio is 32% 42% 21% (P,C, F , resp.)

8:00 AM
P C F Cal Na (mg) Sugar Saturated Fat

1 scoop ON Whey - 24 3 1 120 130 1 1
2 Cashew nuts 1 1 1 16 2 1 1
2 Peanuts 2 2 4 4 1 2 3
2 Walnuts 1 1 5 52 0 0 0
1/2 tbsp flax 1 2 2 28 2 0 0
2 capsule flax 0 0 1 9 0 0 0
sub totals 24 8 14 229 134 4 4

9:00 AM

Beans (1/3 cup ckd) 5.1 13.5 0.3 75
0% fat milk (2 cup) 16 26 4 204 0 26 4
Oats/ Muesli 1 pkt 8 34 3 190 0 1 0.5
Yoghurt (fat free) 200 gm 18 8 0 108 76 8 0
Sub totals 34 82 7 577 76 35 5

12:30 PM
2 slices of Gouda Cheese 9.6 0.4 11.6 143.6 760 0 8
Low fat Cottage Cheese 120 gm 15 6 2.5 110 420 6 1.5
1 slices of wholewheat bread 3.6 12 0 69 112 1 0
Cooked Vegetable 1 cup 50 200
Subtotals 24.6 68.4 14.1 522.6 1292 7 9.5

3:00 PM

1 scoop ON Whey 24 3 1 120 130 1 1
Subtotals 24 3 1 120 130 1 1

5:45 PM

1 slices of wholewheat bread 3.6 12 0 69 112 1 0
1 tbsp peanut butter 4 3 8 94 2.5 1.5 1.65
subtotals 0 15 8 163 114.5 2.5 1.65

7:00 PM

1 scoop ON Whey 24 3 1 120 130 1 1
subtotals 24 3 1 120 130 1 1

10:00 PM

1 scoop ON Whey 24 3 1 120 130 1 1
Vegetable Salad 0 25 0 100 0 0 0
(tomato, radish, carrot,
lettuce, sprouts)
Low fat Cottage Cheese 6.25 2.5 1.04 45.8 175 2.5 0.62
50 gm

subtotals 30 31 2 266 305 4 1

Totals 161 209 47 1997 2182 54 22

2

You pretty much eat “vegetarian” with whey shakes, nuts and milk products with a few veggies…

So, why are you vegetarian in the first place?

And Keto on Veg diet is impossible.

3

wat

4

You’re starting off your cut with basically 2k calories a day. Definitely not seasoned in the getting lean stuff but this is not productive for long term success

5

You weigh 163 pounds and you want to lose weight…