Diet Critique...Stuck at 228

[Bccornut]

Hey Guys started eating healthy bout 2 months ago lost 20lbs in the first month, now Ive kinda hit a hard spot and I believe that the first twenty were just from cutting out beer and soda and fast food...Heres what Ive been eating...Needing help/advice on what I should add or take out to help...

Stats
22
6'
228
BF%?

Goals: I personally want to cut down to around 195-200lbs then im going to begin bulking...

Protein/Carb/Fats

Meal #1

1/2 cup oats 6g/27g/2.5g
4 egg whites 20g/0/0 Total Cal's= 234
1whole egg

Meal #2

6oz Tuna 11/1/1
1/2 cup oats 6g/27g/2.5g Total Cal's= 211.5

Meal #3

Whey Shake 21g/4g/2g
Ckn Breast 45g/0g/6g Total Cal's= 352

Meal #4

Ckn Breast 45g/0g/6g Total Cal's= 234

Meal #5

12oz Tuna 22g/2g/2g Total Cal's= 114

Meal #6

Ckn Breast 45g/0g/6g Total Cal's= 234

Total For the Day= 1380


Thanks for the help guys its appreciated

[Bccornut]

anyone???

[KZRSOIZE]

are you training(weightlifting)????you lost alot of weight .....cardio???

[FallenWyvern]

Could you total the macros for each meal and most importantly the final one for the day?

Have you calculated your resting calorie expenditure?

[Bccornut]

Yes I am Weight training and cardio....was in the gym 5 days a week but I am thinking about changing it up to a 4 day split, with cardio 5 days a week...

[Bccornut]

Im not sure if thats what you were wanting Fallen Hope that helps a little...Im kinda stuck on what I can add to help caloric intake go up a little..and no i havent calculated my resting caloric expenditure...

[200byjune]

your not getting enough protien and your diet has a bunch of meals that are not equal. eat 1 more meal.

[Bccornut]

so Maybe throw in one more chicken breast in there??? Or another Protien Shake??

[soulstealer]

holy crap bro.... your macro's are way off.... and you are starving the hell out of yourself your not losing anything because your not actually eating anything.... the only way this diet would remotely strip weight off you is if you were taking a crapload of T3 and then all your muscle mass would go byebye and you look like an ethiopian...

You NEED good or you NEED carbs you cant survive without both your are literally starving yourself and you body is compensating for it....

12oz of tuna has something like 90g of protein BTW bro...

You need to first establish a BMR for yourself based on your lean mass and not total bodyweight and then use an activity modifier based on your daily activity level.... once thats complete post it and I'm assuming your considering low carb dieting so we will help you work one out once we know how man calories you need but most likely your diet will be somewhere around....

250g protein
100g carbs
100g fat

based on your needs the macro's will be adjust and then we need to talk about fat sources...

[Bccornut]

thanks soulstealer do I go to the gym and get a personal trainer to establish my BMR???
and how do I use an activity modifier??where do I find that?? I know these may be stupid questions, but I am absolutly fed up with being unhealthy and yes I am considering a low carb diet, wouldn't that be the best for cutting?? The diet I posted was to my best knowledge...so all the help is very much appreciated...

[Bccornut]

oh and yeah looking like an ethiopian would not be a good look imo...

[soulstealer]

http://www.bmi-calculator.net/bmr-calculator/

What do you do for a living... desk job or construction worker... or what?.... and what does your workout routine look like in detail...?

[smokethedays]

Hey Guys started eating healthy bout 2 months ago lost 20lbs in the first month, now Ive kinda hit a hard spot and I believe that the first twenty were just from cutting out beer and soda and fast food...Heres what Ive been eating...Needing help/advice on what I should add or take out to help...

Stats
22
6'
228
BF%?

Goals: I personally want to cut down to around 195-200lbs then im going to begin bulking...

Protein/Carb/Fats

Meal #1

1/2 cup oats 6g/27g/2.5g
4 egg whites 20g/0/0 Total Cal's= 234
1whole egg
add 1/2 scoop whey
Meal #2

6oz Tuna 11/1/1
1/2 cup oats 6g/27g/2.5g Total Cal's= 211.5
This meal should be 1 hour after your work out
add 1 scoop whey here
Meal #3

Whey Shake 21g/4g/2g
Ckn Breast 45g/0g/6g Total Cal's= 352
take out the whey, too much protein in this meal
Meal #4

Ckn Breast 45g/0g/6g Total Cal's= 234
add in some flax seed oil on a samll salad
Meal #5

12oz Tuna 22g/2g/2g Total Cal's= 114
12 oz tuna don't yeild 22 grams protein
make that 6 oz and add 1 scoop whey
and good source of EFA, maybe a 1/4 cup almonds
Meal #6

Ckn Breast 45g/0g/6g Total Cal's= 234
add in some flax seed oil on a small salad


Total For the Day= 1380


Thanks for the help guys its appreciated

1st off, ur numbers aren't right.
2nd, add another small meal or snack, so make it seven smaller meals
3rd ur caloric intake is way too low for some one who isn't even working out, I assume u r working out, so u need higher caloric intake.
4th cardio 4-5 times/week
5th weight train 4-5 times/week
6th CHANGE your work out routine

oh yeah, and read the bold.

Good luck
smoke

[Bccornut]

Thanks for the input on diet smokethe days..yeah Im working out and it was a 4 day workout with breaks on Wed and Sat/Sunday...It looked like this...Oh Soulstealer, I'm a waiter/student/Farmhand....

Monday: Chest/Tris/abs
Tuesday:Back/Bi's
Wednesdayff
Thursday:Shoulder/lats
Friday:Legs/abs

Oh Soulstealer Did the BMR and came up with a BMR: 2263.94

[soulstealer]

Your BMR is closer to 2,000 cals a day as bodyfat doesnt yield any metabolitic effect.... multiply that by 1.5 to get an idea of where you should be is

3000 calories a day so if you want to lose weight you would drop 700 calories from this every day and burn off another 2000 from cardio a week which would be

700 x 7= 4900 calories negative a week
subtract 2000 from cardio

6900 calories a week negative which is close to 2 pounds a week you would lose which is perfect..... out of this you want your diet to be something like:

225g protein
125g carbs
100g fat

and a diet that looks something like this

Meal 1 50g carbs oatmeal
25g protein whey
18g protein eggwhites

Meal 2 Green veggie + 6 oz chicken breast(roughly 35g protien

Meal 3 same

Meal 4 same

Meal 5 PWO 50g carbs oatmeal 25g protein whey
1 can of tuna 37.5g protein

Meal 6 Chicken breast 6 oz + veggies + 2 servings peanut butter....

lean fish like orange roughy or tilapia or tuna may be substituted for
chicken breast

1 serving of lean beef can be eat a day.... just reduce BP intake to compensate for daily fats.... and make sure at the end of the day your macros
add up....

1 day per week drop the peanut butter and bump your carbs to 300 grams from brown rice... this will replenish your glycogen stores... and If your doing HIIT cardio and are natty this is the only day to do hiit otherwise go steady state...

on a side note your training split is fine.... just dont do abs twice per week and make sure you squat and deadlift.....

you should be doing atleast 4 45 minute steady state cardio sessions and one HIIT if not 5 steady states and a HIIT....

follow this and I promise you the weight will fall off you...

[soulstealer]

Oh and one last thing before you start this diet... take 2 days off from your current one and get plenty of calories from carbs and fat.... that should take you far out of starvation mode... and I dont mean eat 10 gallons of icecream

[Stoneco|d]

lmao 10 gallons of icecream ... yummy

[FallenWyvern]

I worship soulstealer!

[Bccornut]

Thanks Man I think Im going to Start this diet Strictly next monday...Hence going home tomorrow and cant pass up mom's and Grandma's Home Cookin...OOO man I have been craving some wild stuff....Thanks for the help Soulstealer.....So In your opinion you think that the workout I have is fine?? What I mean by that is that I have heard that one can see better gains by 3 and 4 day splits then a 5 day workout routine?? What is your opinion on this???

[soulstealer]

Thanks Man I think Im going to Start this diet Strictly next monday...Hence going home tomorrow and cant pass up mom's and Grandma's Home Cookin...OOO man I have been craving some wild stuff....Thanks for the help Soulstealer.....So In your opinion you think that the workout I have is fine?? What I mean by that is that I have heard that one can see better gains by 3 and 4 day splits then a 5 day workout routine?? What is your opinion on this???

Its really comes down to a CNS over training issue 5 days of weight training is fine a week if you take a week off every 2 months or so, so you can recover I am currently doing 5 days a week but havent taken any time off in over 3 months so I am over training I can feel it even on gear.... I will be switching over to a 4 day split to give my body and CNS enough time to recover Ideally natty 4 days a week of weights and 5 or 6 days a week of cardio max that wont insure you wont overtrain but will help you recover most importantly listen to your body if your body's telling you it over training take a few days off to a full week let yourself recover and gaines will come...

[Bccornut]

Thanks For all the info...Ill keep ya posted on how Im doing when I start this diet up next week...Im Looking to get to where I want to be by Mid July Before I start a cycle...If not where I need to be cycle will be postponed....but I will let you know most def...How the progress goes...

[soulstealer]

Thanks For all the info...Ill keep ya posted on how Im doing when I start this diet up next week...Im Looking to get to where I want to be by Mid July Before I start a cycle...If not where I need to be cycle will be postponed....but I will let you know most def...How the progress goes...

Good stuff man glad I could help...