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  1. #1
    FireFighter's Avatar
    FireFighter is offline Associate Member
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    Hows my diet bros...

    Hey bros, i posted earlier but i can't get back into it... anyways heres my diet tell me what you think.

    Stats: 6'1,230,16%bf. Work out 4 days a week, cardio 30-45 minutes after work out, but im going to start walking for a half hour in the am before meal one.
    Goals: shed 15-20 pounds in 6-8 weeks.
    Using: Clen , EAC, whey, multi vits.

    Meal 1: 6:30 am
    Egg whites and almonds, 45gr protein, 10-15 grs fat

    Meal 2: 9:00am
    Protein shake/ tbsp flax, 45gr protein, 12 gr fat

    Meal 3: 11:30/12
    Chicken breast/ almonds 50gr protein, 15 g fat

    Meal 4: 2:30/3:00
    tuna 30-40 gr protein, 10 fat

    Work-out- 4pm

    PWO Nutrition: 5:30/6 pm
    protein shake/dextrose 40 protein, 35 carbs

    Meal 5: 7;30/8 pm
    Veggies, Lean Protein, yam 40 protein, 50 carbs

    Meal 6: (bedtime)
    Shake with Flax 40 protein, 10-15 fat

    300 grams protein 85-100 carbs about 60 grams of fats.

  2. #2
    marrok's Avatar
    marrok is offline Junior Member
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    I think the PWO should be 2:1 protein/dextrose. Which would put your dextrose at like 80 gms. Looks like you have your carbs and fats separated...I am sure these bro's will get you setup. Good Luck!

  3. #3
    LeanMeOut's Avatar
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    Quote Originally Posted by FireFighter
    Hey bros, i posted earlier but i can't get back into it... anyways heres my diet tell me what you think.

    Stats: 6'1,230,16%bf. Work out 4 days a week, cardio 30-45 minutes after work out, but im going to start walking for a half hour in the am before meal one.
    Goals: shed 15-20 pounds in 6-8 weeks.
    Using: Clen , EAC, whey, multi vits.

    30 MINUTES IS NOT ENOUGH.... GO FOR 45-60 MINUTES

    Meal 1: 6:30 am
    Egg whites and almonds, 45gr protein, 10-15 grs fat

    FINE

    Meal 2: 9:00am
    Protein shake/ tbsp flax, 45gr protein, 12 gr fat

    FINE

    Meal 3: 11:30/12
    Chicken breast/ almonds 50gr protein, 15 g fat

    FINE

    Meal 4: 2:30/3:00
    tuna 30-40 gr protein, 10 fat

    WHAT KIND OF TUNA HAS 10G OF FAT? THIS MEAL IS FINE IF IT REALLY HAS THAT MUCH FAT IN IT.

    Work-out- 4pm

    PWO Nutrition: 5:30/6 pm
    protein shake/dextrose 40 protein, 35 carbs

    LIKE STATED BEFORE NEEDS TO BE 2:1 CARB TO PROTEIN. I WOULD USE MORE DEXTROSE THAN THAT AS WELL. MAYBE TRY 40G PROTEIN 80G DEXTROSE.

    Meal 5: 7;30/8 pm
    Veggies, Lean Protein, yam 40 protein, 50 carbs

    GOOD

    Meal 6: (bedtime)
    Shake with Flax 40 protein, 10-15 fat

    GOOD

    300 grams protein 85-100 carbs about 60 grams of fats.

    Overall it looks pretty good, I would add more cardio time in the AM and adjust your PWO carbs a little bit, but overall looks good.


    Mike

  4. #4
    daman1's Avatar
    daman1 is offline Diet Specialist
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    Quote Originally Posted by LeanMeOut
    CAPS




    Overall it looks pretty good, I would add more cardio time in the AM and adjust your PWO carbs a little bit, but overall looks good.


    Mike
    I think he needs more fats in his meals especially at 230 pounds.

  5. #5
    LeanMeOut's Avatar
    LeanMeOut is offline Community Veteran
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    Your right.... he should probably up the fats to about 80g a day.... plus according to my calculations he is only eating 2140kcals a day.... no where near the ammount you need at 230 pounds. Sorry I didn't catch this earlier.... I just wanted to give ya a quick critique while I was at work.


    Mike

  6. #6
    bad_man's Avatar
    bad_man is offline Anabolic Member
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    What's the calculation for how much fat you need? Is it 1 gram of fat for 3 pounds of bodyweight?

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