critique my lean muscle building diet please

[pakapakapow]

Hey guys I am trying to get my body fat% down while building on some muscle at the same time. Please critique and give me some input if this is a good diet

Stats: 22 age 6-0ft
181pds
18-19% body fat trying to get it down to around 10-12%

workout 5 days a week weights
cardio in the mornings everyday before I eat= 10minutes of boxing, 25 minutes bike

recently started doing a hill run on the treadmill mon, wed, fri for 15 mins after my weight session

heres my diet:

eat every two hours

1. 1/2 cup oatmeal
2. protein shake
3. chicken breast and spinach salad/ or asparagus
Workout
4. double scoop protein shake or bar
5. chicken breast or tuna and spinach salad/ or asparagus or brown rice
6. protein shake around 8pm
and no fat cottage cheese before bed


Please give me your thoughts guys thanks alot

[D7M]

Hey guys I am trying to get my body fat% down while building on some muscle at the same time. Please critique and give me some input if this is a good diet

Stats: 22 age 6-0ft
181pds
18-19% body fat trying to get it down to around 10-12%

workout 5 days a week weights
cardio in the mornings everyday before I eat= 10minutes of boxing, 25 minutes bike

recently started doing a hill run on the treadmill mon, wed, fri for 15 mins after my weight session

heres my diet:

eat every two hours

1. 1/2 cup oatmeal some sort of lean protein needed here
2. protein shake why not some real food instead?
3. chicken breast and spinach salad/ or asparagus no carbs pre-workout?
Workout
4. double scoop protein shake or bar don't eat the bar. And no carbs pwo?
5. chicken breast or tuna and spinach salad/ or asparagus or brown rice this is your best meal on this list. But you don't tell us how much brown rice
6. protein shake around 8pm again real food is better
and no fat cottage cheese before bed


Please give me your thoughts guys thanks alot

I don't think it is impossible, but it's difficult to "get my body fat% down while building on some muscle at the same time".

That being said, to better help you, you'll have to calculate your caloric needs and adjust your macros accordingly.

You have very few carbs, which is will only help you loose muscle.

And I don't see any efa's in there.

[T-MOS]

I don't think it is impossible, but it's difficult to "get my body fat% down while building on some muscle at the same time".

That being said, to better help you, you'll have to calculate your caloric needs and adjust your macros accordingly.

You have very few carbs, which is will only help you loose muscle.

And I don't see any efa's in there.

agreed, ^^^ you are on the right path, just taking the wrong steps

[pakapakapow]

Thanks for the quick input, ok i've done some more research and took your advice so how does this look ??

1. 1/2 cup oatmeal, 2 eggs and 2 egg whites
2. protein shake
3. chicken breast, spinach or asparagus and 1/2 cup of brown rice
Workout
4. double scoop protein and banana
5. tuna or chicken, spinach of asparagus and 1/2 cup of brown rice
6. protein shake and cottage cheese


thanks again guys

[D7M]

you got any macros for that?

[FallenWyvern]

Food volume is as important as food choices. If we don't know how much you are eating in relation to your Total Daily Energy Expenditure, what good is it?

I got your TDEE around 2900ish. So if you are eating around 2500 cals that would be most helpful to know for cutting. Please provide macros for each meal and daily totals.

Calorieking.com or fitday.com

[pakapakapow]

ok heres the macros
1. 2 eggs and 2 egg whites, 1/2 cup of oatmeal= 334 cal, 27g protein, 7.5 fat, 29g carb
2. shake= 130 cal, 27g protein, 1.5 fat, 4g carb
3. chicken breast, 1 1/2 cup spinach, 1 cup b.rice= 362 cal, 34g protein, 2g fat, 47 carb
workout
4. double shake and banana= 381 cal, 51g protein, 3.5g fat, 39 carb
5. can of tuna, 1 1/2cup of spinach, 1cup of b.rice= 417 cal, 35gprotein, 47g carb
6. 1cup of cottage cheese, shake= 310 cal, 57g protein, 6.5g fat, 10g carbs

Totals are= 1934Calories 231g of protein 21g of fat 176g of carbs

[FallenWyvern]

You need more calories if you want to keep muscle. I would add carbs in meal 2 and 4 and EFA fats in meal 6.

[Phate]

ok heres the macros

1. 2 eggs and 2 egg whites, 1/2 cup of oatmeal= 334 cal, 27g protein, 7.5 fat, 29g carb
add 5-6 more egg whites
2. shake= 130 cal, 27g protein, 1.5 fat, 4g carb
why? solid food would be much better
3. chicken breast, 1 1/2 cup spinach, 1 cup b.rice= 362 cal, 34g protein, 2g fat, 47 carb
go for 1.5 chicken breasts
workout

4. double shake and banana= 381 cal, 51g protein, 3.5g fat, 39 carb

5. can of tuna, 1 1/2cup of spinach, 1cup of b.rice= 417 cal, 35gprotein, 47g carb
1.5cans of tuna
6. 1cup of cottage cheese, shake= 310 cal, 57g protein, 6.5g fat, 10g carbs


Totals are= 1934Calories 231g of protein 21g of fat 176g of carbs

bold^^^