Recomposition diet, long layoff...

[inheritmylife]

Looking for a little criticism on the diet I've thrown together here. Recently I started going to the gym again after a year or so of not working out. I decided that I'm going to seriously dedicate myself to the nutritional aspect of the lifestyle this time as opposed to training splits and AAS, like I did when i was younger.

Age: 29
Height: 5' 8.5"/ 174cm
Weight: 170 lbs/ 77.3kgs
BF: 18%

Goals:
-weigh 160lbs at 12% BF by December 1st.

BMR: 1738.7 (K-M)

TDEE:
-workout days: 3022
-non-workout days: 2716

-------------------------------------------------

Diet:

High Carb Day/ Workout Day


Meal 1 / 0600
1 egg (70cals, 5 fat, 1 carbs, 6 protein)
1 cup egg whites (126,0,2,26)
½ tbsp coconut oil (59, 7,0,0)
1 cup berries (70,1,17,1)
½ cup oatmeal, dry (145,2,25,6)
1 tsp cod liver oil (40,5,0,0)

Totals:510cals/20fat,45carb,39pro
--------------
Meal 2/ 0830
1 cup tuna (171,1,0,37)
mustard, vinegar, salt , pepper
½ cup cooked brown rice (108,1,22,3)
1/2 cup cooked black beans (114,0,20,8)
1 tsp cod liver oil (40,5,0,0)
1 tbsp mayo (99,11,1,0)

Totals: 532, 22, 39, 48
---------------
Meal 3/ 1100
2 slices Ezekiel bread (138,2,25.6)
5oz turkey (265,10,0,41)
1 medium apple (72,0,19,0)
1 tbsp peanut butter (94, 8, 6, 0)
1 celery stalk (6,0,1,0)

Totals:575, 20, 45, 51
---------------
Meal 4/ 1400
5 oz chicken breast (229,5,0,43)
1 medium sweet potato (103,0,24,2)
½ cup avocado (192,18,10,2)
1 cup raw broccoli (30,0,6,2)

Totals: 554, 23, 40, 49
--------------
Meal 5/ Pre-workout/ 1700
1 cup skim milk (82,0,12,8)
1/2 cup berries (35,1,8,1)

Totals: 117, 1, 20, 9
---------------
Meal 6/ PWO/ 1900
1.5 scoop pro powder (195,1,4,39)
1 cup skim milk (83,0,12,8)
1 cup berries (70,1,17,1)
1 tbsp honey (64,0,17,0)

Totals: 412, 2, 50, 48
-----------------
Meal 7/PPWO/ 2100

5 oz chicken breast (229,5,0,43)
2 cup cooked broccoli ( 111,5,14,5)
1 tsp cod liver oil (40,5,0,0)

Totals: 380, 15, 14, 48
-------------------
Daily total:
Cals: 3080
Fat: 103g/927cal/
Carb:253g/1012cal
Protein: 292/1168cal

TDEE: 3022

~~~~~~~~~~~~~

Low Carb Day/Non-Workout Day

Meal 1/ 0600
1 egg (70cals, 5 fat, 1 carbs, 6 protein)
1 cup egg whites (126,0,2,26)
½ tbsp coconut oil (59, 7,0,0)
½ cup oatmeal, dry (145,2,25,6)
1 tsp cod liver oil (40,5,0,0)

Totals:
440, 19,28,38
---------
Meal 2/ 0830
1 cup tuna (171,1,0,37)
mustard, vinegar, salt , pepper
1 tsp cod liver oil (40,5,0,0)
1 tbsp mayo (99,11,1,0)

Totals: 310, 17, 1, 37
------------
Meal 3/ 1100
2 slices Ezekiel bread (138,2,25.6)
5oz turkey (265,10,0,41)
1 medium apple (72,0,19,0)
1 tbsp peanut butter (94, 8, 6, 0)
1 celery stalk (6,0,1,0)

Totals:575, 20, 45, 51
-------------
Meal 4/ 1400
5 oz chicken breast (229,5,0,43)
1 medium sweet potato (103,0,24,2)
½ cup avocado (192,18,10,2)
1 cup raw broccoli (30,0,6,2)

Totals: 554, 23, 40, 49
--------------
Meal 6/ 1700

5 oz chicken breast (229,5,0,43)
2 cup cooked broccoli ( 111,5,14,5)
1 tsp cod liver oil (40,5,0,0)

Totals: 380, 15, 14, 48
--------------
Daily totals:
Cals: 2259
Fat: 94g/ 846cals
Carbs: 144g/ 576cals
Protein: 223g/ 892cals

TDEE: 2716



Thanks in advance.

[jamyjamjr]

lose the skim milk and turn your last meal into a lean beef (both on and off days for the beef)... that'll drop you down another 2-300 calories on workout days only of course.. looks solid though.. well done

[inheritmylife]

lose the skim milk and turn your last meal into a lean beef (both on and off days for the beef)... that'll drop you down another 2-300 calories on workout days only of course.. looks solid though.. well done

Thanks for the quick reply. 90% lean and rinsed ok for the beef?

[jamyjamjr]

93 would be better

[inheritmylife]

The numbers all add up right, but damn! This is a lot of food! I guess if I weigh 5 lbs more next week I'll know for sure.

[jamyjamjr]

good luck..