need advice

[srebrenica]

18 years old
5'10
174 pounds
Bmr 1906.69
total calories needed 2,849
lifting since 16 off and on my calves need the most attention

My goal is is be around 205 pounds being around 9bf. am not sure what my current bf is but ill post a pic

Meal 1:
6 egg whites
1 cup oats

Meal 2 :
1 chicken breast
3 pieces ezekiel bread
500 cals 56g protein 54g carbs 7g fat

Meal 3 :
1 chicken breast
1 cup oats
500 cals, 56 protein, 54g carbs, 7g fat

Meal 4 :
1 chicken breat
1 cup oats
500 cals 56g protein 54g carbs 7g fat

Meal 5 : PWO
pasturized egg whites replace shake?
1 cup f/f cottage cheese
1 white bagal

Meal : 6 PPWO
1 fish
1 cup oats
500 cals 56g protein, 54g carbs, 7g fat

Meal 7 :
6oz top sirloin
salad olive oil dressing

Meal 8
1 cup f/f cc
2 tb pb
333 cals 30g protein, 7.7 carbs 19g fat

around
3793 cals
423 protein
377.5 g carbs
66.1 g fat

[Orlando Rocket]

Eat the steak in meal 8 instead of 7, it's slow digesting and good before bed. You could probably up your fat to around 100g/day (to make your macros closer to 20/40/40) I'm sure Jamy will be able to help you out when he sees your post.

[srebrenica]

all right ill see what jamy says what bf percent do u think i am

[Orlando Rocket]

I'm just guessing but I'd say 11-12%

[srebrenica]

any opinions on the diet

[Critical Mass]

Maybe drop some protein and upp the carb if you are lokking for more size imo.

[jamyjamjr]

13%...

your missing some macros. how do you set up a daily total without those macros??


also.. have you already started this diet?? if so how long..

what did your diet look before you started this one??

[srebrenica]

The last diet was horrible i was not eating enough i eat only 3 meals a day

[jamyjamjr]

get the rest of those macros up..

[srebrenica]

what you think jamy

Meal 1:
6 egg whites
1 cup oats
409 cals 37 protein 56g carbs 5.3g fat
Meal 2 :
1 chicken breast
3 pieces ezekiel bread
500 cals 56g protein 54g carbs 7g fat

Meal 3 :
1 chicken breast
1 cup oats
500 cals, 56 protein, 54g carbs, 7g fat

Meal 4 :
1 chicken breat
1 cup oats
500 cals 56g protein 54g carbs 7g fat

Meal 5 : PWO
pasturized egg whites replace shake?
1 cup f/f cottage cheese
1 white bagal
505 cals 64 protein 45 carbs 14 fat
Meal : 6 PPWO
1 fish
1 cup oats
500 cals 56g protein, 54g carbs, 7g fat

Meal 7 :
6oz top sirloin
salad olive oil dressing
425 cals 34.7 protein carbs 6.3 46 fat
Meal 8
1 cup f/f cc
2 tb pb
333 cals 30g protein, 7.7 carbs 19g fat

Totals
3639 cals
389.7 protein
331 carbs
105.3

[FireGuy]

To reach your goal of 9% you are going to need to drop bodyfat. It's going to take a ton of cardio on that diet to lean out. Suggest dropping the calories by about 800. I would drop the protein and the carbs by 100 grams each and add in some fibrous veggies into the mix.

I am guessing you are around 12% bf which means you are only carrying 153lbs of muscle. You do not need nearly 3700 calories a day at that LBM.

[srebrenica]

Jamy need your opinion

[jamyjamjr]

well, i appreciate that you need my advice, but fireguy is much more versed then i am.. so i'd also tune into him...

saying that, here's my 2 cents...if your gonna cut right now i want you to cut your calories to match your tdee.. this way you can let cardio cut the fat off your body and still preserve muscle...

if you wanna bulk i wouldn't recomment anything over 3300 caloreis a day...

recalc your diet for your goals.. since you wanna get up to 205 i'd say bulk right now.. cut your calories to 3300.. post up revised diet for finalization