New diet, need suggestions

**TheArtist** · 05-10-2008, 08:22 AM

My stats
24
6'2"
225lbs
bf% 15-16

i'm attempting to get as lean as i can before july 12th.

ok, here's a diet i came up with, please pick it apart as necessary
key=Protein/carbs/fats/calories

Meal#1
6 egg whites... 30/0/0/102
1/2 cup oats... 5/27/3/150
total... 35/27/3/252

Meal#2
2 can tuna... 50/2/2/300
1/2 cup oats... 5/27/3/150
total... 55/29/5/450

PWO
6 egg whites... 30/0/0/102
1/2 cup ff cottage cheese... 14/7/0/90
1/2 cup oats... 5/27/3/150
total... 49/34/3/342

Meal#3
2 can tuna... 50/2/2/300
1/2 cup oats... 5/27/3/150
total... 55/29/5/450

Meal#4
6oz. Chicken breast... 33/0/5/180
200g sweet potato... 4/41/0/180
total... 37/41/5/360

Meal#5
2 can tuna... 50/2/2/300
1/2 cup oats... 5/27/3/150
total... 55/29/5/450

Meal#6
1/2cup cottage cheese... 13/4/5/120
1 scoop whey... 30/2/1/140
2tbsp PB... 7/6/16/180
total... 50/11/21/370

Total for the day... 336/200/47/2674
on Non lifting days... 287/166/44/2332

Thank you 200byjune for catching my stellar mathematic abilities... lol

According to the fitness calculator i found at the top of the page i require:
342g carbs
256g pro
114g fat
3413 cals.

now, THAT being said... how am i looking ?

**200byjune** · 05-10-2008, 08:31 AM

your caleries are off!!!50g protien isnt 100 cals lol

**200byjune** · 05-10-2008, 08:33 AM

your diet is fine you just added everythig up wrong

**200byjune** · 05-10-2008, 08:35 AM

your total for the day is 2567 cals

**smokethedays** · 05-10-2008, 10:08 AM

Originally Posted by TheArtist

My stats
24
6'2"
225lbs
bf% 15-16

i'm attempting to get as lean as i can before july 12th.

ok, here's a diet i came up with, please pick it apart as necessary
key=Protein/carbs/fats/calories

Meal#1
6 egg whites... 30/0/0/102
1/2 cup oats... 5/27/3/150
Add some whey and BCAA up to 25 grams protein
too little oats, make it a cup
total... 35/27/3/252

Meal#2
2 can tuna... 50/2/2/100
1/2 cup oats... 5/27/3/150
increase the oats to 1 cup
total... 55/29/5/250

PWO
6 egg whites... 30/0/0/102
1/2 cup ff cottage cheese... 14/7/0/90
1/2 cup oats... 5/27/3/150
replace the cottage cheese with 2 more egg whites
and 1 scoop whey and BCAA
total... 49/34/3/342

Meal#3
2 can tuna... 50/2/2/100
1/2 cup oats... 5/27/3/150
increase the oats to 1 cup
total... 55/29/5/250

Meal#4
6oz. Chicken breast... 33/0/5/180
200g sweet potato... 4/41/0/180
Add BCAA
total... 37/41/5/360

Meal#5
2 can tuna... 50/2/2/100
1/2 cup oats... 5/27/3/150
increase the oats to 1 cup
total... 55/29/5/250

Meal#6
1/2cup cottage cheese... 13/4/5/120
1 scoop whey... 30/2/1/140
2tbsp PB... 7/6/16/180
no dairy again, make that 6 oz chicken breast
total... 50/11/21/370

Total for the day... 336/200/47/2074
on Non lifting days... 287/166/44/1732
(i changed this up in a hurry so i may have miscalculated some things)

According to the fitness calculator i found at the top of the page i require:
342g carbs
256g pro
114g fat
3413 cals.

that being said, i'm obviously not eating enough calories. what should i modify?

You should add at least another meal and drop the interval between meals to 2.5hrs
I also don't see a post work out meal plan!!!
read the bold. on a similar diet i dropped 5% BF in 6 weeks and packed on about 15 lbs LEAN muscle on 400mg/week Test.
Just increase your work out intensity, cardio 4-5 times/week

**TheArtist** · 05-10-2008, 04:19 PM

Originally Posted by 200byjune

your diet is fine you just added everythig up wrong

yeah, i was in a hurry or i was gonna be late for work, thanks for the input!

**TheArtist** · 05-10-2008, 04:24 PM

Originally Posted by smokethedays

You should add at least another meal and drop the interval between meals to 2.5hrs
I also don't see a post work out meal plan!!!
read the bold. on a similar diet i dropped 5% BF in 6 weeks and packed on about 15 lbs LEAN muscle on 400mg/week Test.
Just increase your work out intensity, cardio 4-5 times/week

my PWO is a meal, as i don't particularly like whey, it gives me terrible gas.... and i train at my house, so as soon as i'm finished, i just cook up some eggs and slam some oats and fat free cottage cheese.

and as far as adding another meal, i just don't have enough time in the day. I work 2nd shift, I start at 5pm and i don't get home 'til midnight, i usually start eating around 10-10:30 in the AM. (BTW, i eat two meals while at work.)
thank you for the suggestions.

**Narkissos** · 05-14-2008, 04:14 PM

Originally Posted by TheArtist

My stats
24
6'2"
225lbs
bf% 15-16

i'm attempting to get as lean as i can before july 12th.

ok, here's a diet i came up with, please pick it apart as necessary
key=Protein/carbs/fats/calories

Meal#1
6 egg whites... 30/0/0/102
1/2 cup oats... 5/27/3/150
total... 35/27/3/252

Meal#2
2 can tuna... 50/2/2/300
1/2 cup oats... 5/27/3/150
total... 55/29/5/450

PWO
6 egg whites... 30/0/0/102
1/2 cup ff cottage cheese... 14/7/0/90
1/2 cup oats... 5/27/3/150
total... 49/34/3/342

Meal#3
2 can tuna... 50/2/2/300
1/2 cup oats... 5/27/3/150
total... 55/29/5/450

Meal#4
6oz. Chicken breast... 33/0/5/180
200g sweet potato... 4/41/0/180
total... 37/41/5/360

Meal#5
2 can tuna... 50/2/2/300
1/2 cup oats... 5/27/3/150
total... 55/29/5/450

Meal#6
1/2cup cottage cheese... 13/4/5/120
1 scoop whey... 30/2/1/140
2tbsp PB... 7/6/16/180
total... 50/11/21/370

Total for the day... 336/200/47/2674
on Non lifting days... 287/166/44/2332

Thank you 200byjune for catching my stellar mathematic abilities... lol

According to the fitness calculator i found at the top of the page i require:
342g carbs
256g pro
114g fat
3413 cals.

now, THAT being said... how am i looking ?

Free Diet advice by Narkissos & Novastepp: Intro to Performance Nutrition 101

-CNS