my diet to sustain weight until january.

[perfectbeast2001]

Pre Cardio (about 4AM) - 2scoop whey (cal224, carb5, pro46, fat3) TOTALS – cal224, carb5, pro46, fat3
Meal 1 - 6 egg whites (cal 96, pro18), Oats 80g (cal295 carb51 pro12 fat5), 1scoop whey (cal112, carb2.5, pro23, fat1.5). sprinkle cinnamon. TOTALS - Cal 503, carbs 53 pro 53, Fat 6.5

Meal 2 - Oats 80g (cal295 carb51 pro12 fat5) 2 scoop whey (cal224, carb5, pro46, fat3),. Banana (cal105 carb27 pro1 fat). TOTALS - Cal 624, carbs 83, pro 59, fat 9

WORKOUT

PWO - 2 scoop whey (cal224, carb5, pro46, fat3), Oats 80g (cal295 carb51 pro12 fat5) TOTALS – Cal519, carbs56, pro58 fat 8

PPWO - Tuna 1 tin (cal 145,carb0 pro31 fat1), Oats 80g (cal295 carb51 pro12 fat5) 1scoop whey (cal112, carb2.5, pro23, fat1.5) TOTALS – cal552 carbs53 pro66 fat7

meal 5 - 175g chicken (cal289 pro54 fat5) Coconut Oil (cal44 fat5g) TOTALS – cal333, pro54, fat10

Meal 6 - 175g chicken (cal289 pro54 fat5) Flax Oil (cal44 fat5g) TOTALS – cal333, pro54, fat10

Meal 7 - 175g chicken (cal289 pro54 fat5) Hemp Oil (cal44 fat5g) TOTALS – cal333, pro54, fat10


Before Bed – Lean Mince200g (cal328 pro51 fat12)

DAILY TOTAL Cal 3740 Carbs 500 Protein 495 fat 75

[perfectbeast2001]

Had some issues copying that over!!!
this is my revised diet. It is based on a lean body mass of 195lbs (i currently weigh more than that of course but remember this is my LEAN mass so i have subtracted my body fat from my total weight. I realise some will hate the use of Whey but I find it works well for me when used in cobination with whole food (i mix it with oats ect). I like to do this as I feel the Whey is quickly absorbed while the whole foods give a slower trickle of protien to the body so im kind of covering both bases. I have tried all whole foods and it just did not work for me. I will be eating this until january when i will begin to make alterations for my cutting. Dropping carbs slowly will be my first alteration. Well hope you like it!!
I do eat veg BTW but didnt include in macros because it was minimal

[perfectbeast2001]

oh forgot to ask for critique!! Anyone??? I am open to changes if anyone has good ideas?

[IBdmfkr]

You'll do more than maintain your weight with that diet, looks like a lean bulker IMO. Expect to put on a bit of BF if you eat close to 4K calories consistantly over a period of time.

Reason I state this is because I am a similar Lean wt. with a considerbly fast metabolism and I can maintain off of 3100 calories/day.

[perfectbeast2001]

yes it did come up a little higher than I wanted it too, but then again I have been eating 5k+ for last 3 months. What would you suggest I cut back on to reduce cals?? I don't want to drop below 50g pro per meal.

[JohnboyF]

nice use of the colors...

But perfect i think 500grams of protein is over kill IMHO. like i** stated i think u can grow with less. you have the right meal set up. but i think the cals need to lowered a tad..

[perfectbeast2001]

LOL yes I like my colours!!!

Yes I am going to look at dropping pro down to 350-400

[IBdmfkr]

If your carbs are high you can drop the protein or vice versa. I'd prefer a higher protein diet than a high carb diet from my experience, you'll stay leaner.

EDIT: From re-evaluating your macros I see you might have miscalculated the Carbs/day.. I come up with around 250grams.
This would put your total calories at approx 3650.

I'd drop the carbs down to 40g oats in meals 2 and PPWO bringing your carb intake down to approx 200g/day. Also I'd completely drop Meal 6 to eliminate unnecessary calories and the fact that it will take your intestinal track approx 2-3hrs to digest 8oz of meat IMO.

This would bring you closer to 3000calories/day with your carbs being consumed in the AM, you should stay considerably lean and still be able to build muscle.

[perfectbeast2001]

Thanks man. Yes I prefer to go high protein low carb. I just bumped the carbs up as I don't want to lose any size through PCT and while I'm having some off time. I will be starting a cutting cycle late Jan and competing in April. I'll make those changes and repost.

[perfectbeast2001]

Pre Cardio (about 4AM) - 2scoop whey (cal224, carb5, pro46, fat3) TOTALS – cal224, carb5, pro46, fat3
Meal 1 - 6 egg whites (cal 96, pro18), Oats 80g (cal295 carb51 pro12 fat5), 1scoop whey (cal112, carb2.5, pro23, fat1.5). sprinkle cinnamon. TOTALS - Cal 503, carbs 53 pro 53, Fat 6.5

Meal 2 - Oats 40g (cal150 carb25 pro6 fat2) 2 scoop whey (cal224, carb5, pro46, fat3),. Banana (cal105 carb27 pro1 fat). TOTALS - Cal 479, carbs 57, pro 53, fat 5

WORKOUT

PWO - 2 scoop whey (cal224, carb5, pro46, fat3), Oats 80g (cal295 carb51 pro12 fat5) TOTALS – Cal519, carbs56, pro58 fat 8

PPWO - Tuna 1 tin (cal 145,carb0 pro31 fat1), Oats 40g (cal150 carb25 pro6 fat2) 1scoop whey (cal112, carb2.5, pro23, fat1.5) TOTALS – cal407 carbs27 pro60 fat4

meal 5 - 175g chicken (cal289 pro54 fat5) Coconut Oil (cal44 fat5g) TOTALS – cal333, pro54, fat10

Meal 6 - 175g chicken (cal289 pro54 fat5) Flax Oil (cal44 fat5g) TOTALS – cal333, pro54, fat10


Before Bed – Lean Mince200g (cal328 pro51 fat12) TOTALS cal328 pro51 fat12

DAILY TOTAL Cal 3126 Carbs 198 Protein 429 fat 56

[IBdmfkr]

Looks better IMO.

[perfectbeast2001]

thanks man. I have started new diet today.

[1buffsob]

I like the revised one. Although I'd add a tad more carbs to the mix. I'd also switch the banana to PWO instead of Pre-WO, but that's just me. Anyway, looks good man.

[perfectbeast2001]

thanks buff, I'm not sure about the banana, i see so much stuff about how pre workout nutrition is more important than post that I put it there +for energy. But I'm not 100% sure if thats good or bad idea!!