need help tuning diet

**primetime1** · 02-12-2006, 08:39 PM

ok, so i finally got to gettin the macros of the food ive been preparing
heres the lay out of my diet:

meal 1: 9:00
muscle milk and oats
300/30/34/6

(usually have 5 boiled egg whites between 9-11 as im gettin started at work)

meal 2: 11:00
1 can tuna with 1 cup ziti
295/45/42/3

meal 3: 1:00
4 oz chicken ,1/4 cup brown rice 2/3 cup veggies
260/36/22/4

meal 4: 3:00
animal max shake
150/40/3/2

work out 5:30

meal 5: pwo animal max shake
150/40/3/2

meal 6:
filet steak and 1.5 cup broc 8oz yam ?/?/?/?

228/34/0/8

pre bed 9-10pm
muscle milk shake
348/32/12/18

total for the day : 1611/247/150/43

ive been cleaning my diet up for the past few months and have prepared the previous 6 weeks like this. i just never got to gettin the macros down and now i realize that the cals are too low for my lbm wich is around 190 goin back to 6 weeks ago. my daily kcal is supposed ot be around 2660, so if someone can give some advice to where i can find these clean cals and posisbly where to add them i would really appreciate it
day to day my diet is pretty similar cept for on weds where i dont have the 2 shakes durrin the day and then sat is a decent day, sundays is where i cheat a bit but never that bad.
thanks for help in advance

**primetime1** · 02-13-2006, 09:54 AM

i guess i forgot some stuff here, hopefully by adding the following information it will enable some one to help out..

current stats
5-11
226
bf around 15

goal is to become nice and cut up while preserving as much lbm as possible.
work out 4 days, cardio 3 - 4 days

**primetime1** · 02-13-2006, 07:55 PM

damn, im either real good or ppl just dont wanna help a bro out.
i know this cant be all that great so if anyone has some advice to toss out there to make this diet more suited for cutting and preserving lbm then id like to hear it.

**xtinaunasty** · 02-13-2006, 08:15 PM

1600 calories??? i eat that much while cutting...and i weigh over 100 lbs less than you do...and im a girl. damn dude...start by eating more!!!

i wouldnt recommend muscle milk while cutting...especially not with oats. but all in all, i think the main problem is lack of food.

**1buffsob** · 02-13-2006, 08:15 PM

If your macros for protein, carbs, and fats are correct, then your total kcal is off.
1g carb = 4 cals 150 X 4 = 600
1g protein = 4 cals 247 X 4 = 988
1 gram fat = 9 cals 43 X 9 = 387

total is 1975

**1buffsob** · 02-13-2006, 08:17 PM

As xtina noted, I wouldn't do muscle milk while cutting. JMHO.
And why the hell don't you have any carbs in your PWO? You have all your carbs sources in the first 3 meals and none after you work out.

Also, there's a complete lack of EFA's. Take a closer look at the cutting sticky.

**primetime1** · 02-13-2006, 08:42 PM

thanks for the input both of ya.. i went by what the food profiles said about the serving sizes. im goin to up the cals but jsut wanted to know where and what would be a good source do up the cals and keep it clean.

i take flax caps durring the day for efas.

**xtinaunasty** · 02-13-2006, 08:50 PM

like buffsob suggested...add carbs to your PWO shake. if you are going to have 40g protein, take 80g carbs w/it.

just increase your lean protein, healthy carbs, EFAs all around. aside from the muscle milk, your food choices are decent. just eat more of 'em!!

**copenhagen** · 02-13-2006, 08:59 PM

i would suggest a whole food meal before bed. that mm has too many sugars/fats. go with something like meal 3 good luck bro

**1buffsob** · 02-13-2006, 09:18 PM