Diet Finally figured out! Need Educated Advice! Please Critique!

[dmojo420]

Im 6,4 233lbs at 19%bf. fat mass=44lbs and lean mass = 189lbs.
Cutting Diet

9:00am – 8eggwhites + 1scp whey protein + 1cup oats
Prot(50), Carbs(55), Fat(5)

11:30am – 8oz Lean Steak + ½ Yam + 1cup Veg
Prot(50), Carbs(35), Fat(5)

1:30pm – 8oz Chicken breast + 1cup oats
Prot(50), Carbs(60), Fat(5)

4:30pm – 6oz Lean Steak, chicken or Turkey + ½ Yam + 1 cup Veg
Prot(40), Carbs(35), Fat(5)

7:00pm – 12egg whites + 1cup oats + ½ cup fatfree cottage cheese (blended to make pancakes) Sugar free syrup and spray butter used for dressings.
Prot(60), Carbs(60), Fat(5)

10:00pm – 6oz Steak + 6oz Chicken + 1cup Veg
Prot(70), Carbs(5), Fat(10)

12:30am – 6-8oz Salmon + 1 ½ cup Veg
Prot(50), Carbs(5), Fat(10)

Total Macros
Prot - 370
Carb - 255
Fat – 45
Calories = approx 2900.

On workout days I will drop meal 3 and replace with PWO shake that consists of 1/2 cup of dry oats, 2 scoops of whey, and 1 medium sized banana. I will workout from 1:00 TO 2:00 and drink shake right after. I will do cardio from 3:00 to 4:00 ( is this ok?). Well here is my very first diet plan! I had a lot of help from Zvonimir. I hope to reach 10% or lower bf! Did I set this goal to high?

[dmojo420]

Is 2900 cals to much? Do i have to many carbs in my 7:00 meal? Do I have enough fats?

[dmojo420]

Will a make a difference if I drink crystal light instead of just water all day. Is it fine to drink all crystal light or should i still throw in some water. And about how much water/crystal light should i drink in aday?

[zodiac666]

your diet looks great to me however to lose bodyfat you may need to lower the calories a little by dropping dropping some carbs and even a few grams of protein. maybe start off with 2500 cals and after following it for 2 weeks decide if you need to raise or lower the calories even more.

any cardio is better than no cardio but the best times to do cardio really are first thing in the morning and immediately after your workout, before your PWO shake. first thing in the morning is good because your stomach is empty so you will start burning fat as fuel much sooner. right after your workout is good because you already burned up your glycogen (your body's first source of fuel) so you will go right to using bodyfat as fuel. doing cardio at these times will burn fat faster but it will also burn a small amount of muscle, taking a few grams of BCAA's before your cardio supposedly can help prevent this.

[dmojo420]

I have 7 meals so What if i dropped the 7:00 meal and eat the 10oclock meal at 7 and the 12:30 at 10:00? This would make it where i had 6 meals and put me at 310p 195c 40f 2380 cals. Would this be better or is that to much to drop! I would like to burn the fat as fast as possible(Of Course), but dont want to lose muscle (of course). Thx for help!

[zodiac666]

I have 7 meals so What if i dropped the 7:00 meal and eat the 10oclock meal at 7 and the 12:30 at 10:00? This would make it where i had 6 meals and put me at 310p 195c 40f 2380 cals. Would this be better or is that to much to drop! I would like to burn the fat as fast as possible(Of Course), but dont want to lose muscle (of course). Thx for help!

no, then you would be going 11 hours without food, and that would definitely eat away at some muscle. you could drop a little bit of protein from the 10:00 meal, other than that just cut back a few grams of carbs or protein from a few meals until you are around 2500 calories or so.

[dmojo420]

If i wanted to substitute tuna for chicken or steak somewhere how much would be equivalent to 8oz of chicken, steak or salmon and is this OK?

[dmojo420]

Oh I C! Good point! would it be better to drop all carbs or should i drop some carbs and some protein evenly?

[dmojo420]

I play full court basketball for 2 hours on tue thu and sun. Should i consider this for cardio on those days or should i still do the same amt as other days! Also on the other days what is the best thing to do for cardio? I was planning on jogging but i think someone said thats a bad idea. Is swimming a good way to get some cardio in?

[dmojo420]

Bump Plz

[Pops1985]

Auw man nice Diet I'm going to use it myself with a little adjustment

[dmojo420]

Ok I heard mustard is about the only good condiment i can eat with my foods. I was wondering if putting jalepeno juice on my spinach is bad. And is there any seasonings or things u can have with ure chicken and steak for flavor?

[zodiac666]

If i wanted to substitute tuna for chicken or steak somewhere how much would be equivalent to 8oz of chicken, steak or salmon and is this OK?

there is a website that explains the macros and calories for a bunch of different foods but i can't remember the name of it. i know Faizakez knows the name of it or you could do a search. also if the food has the nutritional information on it you can always use that.

[zodiac666]

Oh I C! Good point! would it be better to drop all carbs or should i drop some carbs and some protein evenly?

you could take 20g of protein out of your 10:00 meal and then just take a few grams of protein and a few grams of carbs out of a couple other meals and you should be at your target.

[zodiac666]

I play full court basketball for 2 hours on tue thu and sun. Should i consider this for cardio on those days or should i still do the same amt as other days! Also on the other days what is the best thing to do for cardio? I was planning on jogging but i think someone said thats a bad idea. Is swimming a good way to get some cardio in?

you could consider the basketball as your cardio or if you feel like it you could also do your regular cardio as well. just walking around at a brisk pace is a good way to do your cardio, just measure out a nice 5mile long or so route. and of course you can always do the treadmill or whatever other equipment they have at the gym.

[zodiac666]

Ok I heard mustard is about the only good condiment i can eat with my foods. I was wondering if putting jalepeno juice on my spinach is bad. And is there any seasonings or things u can have with ure chicken and steak for flavor?

hot sauce and mustard are fine, you can use any calorie free condiments you want.

[dmojo420]

Thanks a lot for the help zodiac!

[JohnboyF]

www.fitday.com

most spices/sauces are fine read the labels avoid bbq suace but most mustards are good to go, hot sauce etc..

[dmojo420]

Sweet thx for the site!

[dmojo420]

Is 45g enough Fat? I heard that i might need 60 or more!