diet critique please

[musclestack]

Okay, so I guess I could've added this to my last thread, but I decided to start from scratch. As you can see, my main (or only) source for carbs is oats. They are convenient for me to take to work and just gulp down with some water.

Stats
26 years old
5'9"
164lbs
bf: 14-15%
TDEE is about 2,400-2,500
goal: sub-10%bf

weight train heavy 5 days a week (sat and sun off)
cardio 45 minutes fasted, AM, interval on ellyptical (3 min moderate/2 min aggressive)

Meal 1
1 whole egg
7 egg whites
60g oats
p-41.4
c-34
f-10.6

meal 2
5 oz. chicken breast
60g oats
p-37.2
c-34
f-5.4

meal 3
5 oz. chicken breast
60g oats
p-37.2
c-34
f-5.4

meal 4
5 oz. chicken breast
60g oats
p-37.2
c-34
f-5.4

meal 5
1 whole egg
7 egg whites
60g oats
p-41.4
c-34
f-10.6

meal 6 (PWO)
1 scoop whey
1 tbsp natty PB
p-26
c-6.5
f-10

meal 7
6 oz. chicken breast
1 tbsp EVOO
p-36
c-0
f-14


protein-256
carbs-176
fat-61
total calories-2,281
split-45/31/24


Please let me know what you think.

[mg1228]

what about the fish oil?

i would do carbs pwo and drop the pb--that should get u even closer to the 40/40/20

i would also do 20min of interval cardio and the remainder low intensity

[gbrice75]

Agree w/ MG on PWO. Granted, it's kind of late - but you have to choose the lesser of 2 evils in this case, and I think the carbs need to be there PWO. Drop them from an earlier meal (any time of day your most sedentary?) if you need to keep macros as is right now. Def. drop the PB - the fat will slow protein absorption, not ideal PWO.

Also don't see a single veggie listed in your diet. Otherwise not bad bro.

One more thing on cardio - 2 mins aggressive is too much, especially fasted. I would go 2 mins moderate, 45 secs HARD, repeat. Also consider what MG said about not doing intervals the entire time.

[musclestack]

Thanks for the replies guys. MG-I will add in some fish oil pills as well. Why do you feel that it is best to limit the time on interval cardio?

GB-Yea, forgot to mention the veggies. I eat at least 2 cups of brocolli/day with meals 3 and 7. May add another cup in there as well somewhere.

I thing I'm going to add in the carbs PWO, and replace the oats in meal 4 with 1 tbsp EVOO. I just didn't like the idea of having carbs that late in the day (around 7:30PM); I usually go to bed by 9PM.

Any other suggestions/advice is appreciated. Thanks guys!
Still would like an answer on the interval training.

[mg1228]

Thanks for the replies guys. MG-I will add in some fish oil pills as well. Why do you feel that it is best to limit the time on interval cardio?

GB-Yea, forgot to mention the veggies. I eat at least 2 cups of brocolli/day with meals 3 and 7. May add another cup in there as well somewhere.

I thing I'm going to add in the carbs PWO, and replace the oats in meal 4 with 1 tbsp EVOO. I just didn't like the idea of having carbs that late in the day (around 7:30PM); I usually go to bed by 9PM.

Any other suggestions/advice is appreciated. Thanks guys!
Still would like an answer on the interval training.

i think its just to high intensity being that ur doing it fasted--could b eating up lbm--especially 45 min worth

if ur gonna do fat in meal 4--do pb-- imo, tastes so much better

[gbrice75]

i think its just to high intensity being that ur doing it fasted--could b eating up lbm--especially 45 min worth

if ur gonna do fat in meal 4--do pb-- imo, tastes so much better

^^^ this. You're running on fumes, basically. If intensity is too high, you risk torching LBM. Again, you can do intense sprints, but 2 mins is too long. 45 secs tops.